So you've lost...

Ricardo Liborio(on the pic he's on the left), one of the great MMA and jiu-jitsu coaches in the world, made a point, in his heavy Brazilian accent: “You have to unnerstan’ you CAN lose. Somebody can beat your ass; but you can overcome, don’t get frustrated. You can’t be a quitter, you have to understand it’s not your time, it’s not your day. Just because you lose doesn’t make you a loser. It’s not the same fight every time. Be humble enough to understand—losing is part of the game. It doesn’t mean to let yourself get conquered, but to know that you can win again, at the right time you can be great. The key to doing well in competition is to accept.” 

Liborio holds the word reverentially in his mouth, emphasizing with his whole face and body. “Accept you can lose, you can not perform. Take this big bag of rocks out of you backpack.”

Why cardio is a must

•  Strengthens heart and improves cardiovascular function
• Improves recovery, regeneration and performance
• Reduces risk of heart attack, diabetes and some kinds of cancer
• Reduces chronic pain and helps manage chronic conditions
• Helps lower blood pressure and regulates blood sugar
• Improves sleep quality and stress management
• Improves cognition, mood and reduces anxiety
• Strenthens your immune system and boosts metabolism
• Aids in fat loss and maintaining healthy weight
• Improves overall health, wellness and longevity
  
  
  
  
  

Skeletal muscle is key for longevity

Strong and healthy muscles may lead to a longer life. Research has shown that grip strength, one of the markers of individual's muscle strength, is a reliable indicator of longevity; greater grip strength indicates a slower rate of aging, and weaker grip strength indicates a faster rate of aging. 

‍There are many factors indicating why muscles can help extend your lifespan, including their ability to fight inflammation, prevent chronic disease, and keep you moving every day.

Muscles also release nanoparticles known as extracellular vesicles, which, when buoyed by resistance exercise, may play a role in healthy aging. Those extracellular vesicles are like a message in a bottle​​ — they contain information that’s passed from one tissue, such as skeletal muscle, to other tissues. If the contents are positive, the recipient will take in the information and become healthier. But if the contents are negative, the recipient will become less healthy.

“What we’ve seen with aging is that the messages being relayed by these extracellular vesicles become negative and compromise the health of the recipient cells,” Fabrisia Ambrosio, PhD, PT, skeletal muscle researcher and director of the Discovery Center for Musculoskeletal Recovery at Mass General Brigham’s Spaulding Rehabilitation explains. “Whereas with muscle activity, it seems we can restore a healthier type of cargo within those extracellular vesicles and therefore have a more beneficial systemic response.”

My experience with FAT GRIPZ

Me doing pull ups with fat gripz

 Fat gripz aren't just for working your forearms. All exercises become harder with them and you feel like all your upper body muscles are gonna explode, absolutely new level of stimulation. As for calisthenics, regular pull ups felt like I'm performing a weighted ones.

Play to win or not to lose?

- Fear is the basis of playing to avoid losing and courage is what drives competitor to win.

- Playing to avoid losing keeps walking fearfuly on the eggshels while playing to win keeps you alert and in the flow state.

- Playing to avoid losing stuters all your abilities when you try too hard or too little. Playing for the sake of winning makes you stay true to yourself.

- Playing not to lose creates muscle tension and leads to mistakes while playing to win allows you to provide your best effort tension free.

- It's just surviving when you play not to lose and it's all about thriving when you play to win.

- Playing to avoid losing creates tense situations and playing to win creates memorable moments.

Power of the loner

A sweet memory of my lonely bike ride while on vacation

 This is my own insight I learned through the cource of my life. It happenned that after graduating from high school I've been involuntary lonely ever since, I was popular in college, I've been complimented on my looks and how good looking I am ever since, even some of my clients said blatantly to me that they hired me initially because of how good looking I am. But despite all that I never had lasting connections, I had lots of aquintances but zero friends, people came and go despite how hard I tried to be their friend or boyfriend(with the girls I dated). 

And as it seemed like everybody around less better looking then me had lots of friends and normal personal life I was feeling more insecure about myself and it was just eating me from inside. I felt deeply depressed for years and I couldn't even fully enjoy my hobbies. 

I kind of knew it in the back of my mind but I only fully embraced it after fighting in a war and seeing lots of deaths and terrors and I feel bad that I wasn't able to embrace it earlier while still a civilian in peaceful city and how many good days I've lost because of it. So I feel completely fine and happy even on my own and I'll be striving for the best and even if I'll never meet the ONE and die alone I'm still goona live a great life as loner and be completely happy ALONE.

And now it really feels that life just switched to the easy mode. 

After I completely wired this mindset into myself I never felt so free and it just became my nature. 

My Amazone store:

Why your mind should rest just like a muscle

We're all bombarded with tons of information and social noise daily. And every one of us from time to time feels completely exhausted even though it seems we aren't tired phisically. That's a mental fatigue, there's no need to elaborated more on that, we've all experienced it and you already know what I'm talking about. And we all know how it's stopping us from living our best lifes.

So what should we do?

Just pull the plug on the noise even if just for a few minutes each day. It’s like making time for a time-out for your brain. To get there, try practices like mindfulness, meditation, time in nature, slow walk(bike ride) at comfortable pace, or taking moments of quiet reflection or prayer if that’s your thing. By allowing our minds to rest, we give our brains permission to take a breather, thereby enhancing cognitive function, focus and mental resilience, while also reducing stress and anxiety.

Farmboy strength

John Allen Hannah

John Allen Hannah who spent his whole professional career in New England Patriots and was dubbed "The Greatest Offensive Lineman of All Time" by Sports Illustrated attributed impact of physical labour he performed growing up on a farm to his athletic success.

"When you lift weights, you are specific in the muscles that you work and it tends to bind you up," Hannah explained. "Loading trucks and doing real work keeps your muscles less rigid because they get used to working together." - John Hannah.

Working hours upon hours daily on a farm involved moving heavy awkward objects in different directions and lots of high frequency moderate intensity work developed a tremendous base of work capacity and tendon/ligamen strength. All of that contributed to John becoming Herculean strong and able to dominate opponents on the field at the highest level.