hat i was able to I have been a part of the bboy Hip hop culture since as long as I can remember. Its really a part of my life, but living the culture and executing the technique is 2 different things. What I'm saying is to be a practitioner of the bboy skill takes work.
From 95 until about 2011 I consistently trained as a pro competitive bboy. I was blessed to be sponsored by a number of companies and got to travel competing, teaching and judging bboy events. The base amount of time that I recall that I have to put into to training t maintain my skill was about 2-3 hours. At this time it was a growing experience and I was slowly learning about movement and health and wellness on a professional side. I ad sustained a few injuries which s a standard in the pro bboy industry, but luckily never anything that caused me any major long term issues. I was in a great place and loved the level of dedication that I had to the movement.
As time went on I started to establish my business seeing that there was an opening in the market for niche type of Bboy competitions. I started with the idea of Bboyultimatum as a raw street competition that allowed live events to happen on the streets of New York flash mob style. I would promote the day that an street event would happen, invite a number of bboys to the event, and setup with my portable sound system in major locations and let the crowd organically gather around the competing bboys. Its was incredible, and it took lots of time and energy. I hosted this format of events for the next 5 years, doing a number of different variations of competition between hosting the street events. I hosted workshops, I taught a series of free classes for students afterschool, and collaborated with some other artist to do experimental performances. T say the least my plate was full, and my focused got swayed.
So 6-7 years later, after working with some many pro bboys, training kids, and working on my business, I lost the fire. I had become a contributor to the culture, but this skill is built around perfecting the skill, or to at least maintain your skill. I had met with a friend to lunch and we happened to bump into some younger bboys on the street. It is typical to bump into a bboy on the street and as a greeting of some sort you can offer or you will be offered a moment to throw down. Its the language of the original street style of bboying there weren't any competitions, you would just dance on the streets. So the guys asked that if I wanted to get down, and I obliged. I think this is the worst few rounds I ever throw within the 4 years, I felt I lost something that has meant so much to me! it hit me at that moment that I'm neglecting a gift that God has given me, and I truly felt ashamed. At that moment it hit me that I train everyday, working on my fitness, with weights, and doing cardio, and I have toll that can help me be physically stronger but also mentally stimulated, and accomplished. See as a young man this dance form gave me a certain amount of courage, and confidence. Coming from where I was raised it was not much in my surrounding that made me feel confident, but the culture not only the skill made me feel like I had something that is relatable and made me feel like I was a part of something.
On a larger scale the breaking dancing is the direct reason hat I started to learn about personal training, health, fitness and wellness. I just wanted to make sure that i was ale to do something to offer back to my community in a positive way and sustain my break-dance skill. This dance form kept me from drugs, gangs, crime, and a number of other things that could have landed me in a much different place from where I'm now. It taught me the discipline of consistent work and patterns of success. The patterns of success to be able to learn a movement only with constant daily practice, which showed me how to gain wins from small daily successes. It kept me going on to become extremely competitive and growing so much i the hip hop culture as a leader and mentor.
So with all of this being said I had 2 weeks, since I had that moment on the streets. It nagged my mind everyday about I had giving up on my skill and my long standing talent that I have put so much time and effort to learn. I wanted it back, but the challenge is that my body has changed so much. I started to think about the effect my body will have from training on this dance form that I have not worked on in the last 6-7 years. My rage of moment and flexibility has changed, I Thought I had missed my peak power years as a man, and the what about the general wear and tear. All thoughts of fear. But because f my mind I still threw that all to the wind and said whatever happens is going to happen but at least I tried.
So I wanted to make sure that I trained on a regular bases without an excuse. I also wanted to be accountable for the if I wasn't gaining progress and how I focus on my technique and building a new unique bboy style. So I threw myself in, and I committed to starting with a 90 day consistent video documenting of my break-dance training. Everyday for at least 45 minutes I will work on my skill. Let me tell you this is a hard dance form, but my body started to adjust. The first week was tough, I was sore and my joints ached, and every night that I tried to sleep was so uncomfortable. I felt like I need to do something a bit different because I was throwing myself back into the athletes arena. This means I need to change my eating, sleeping, and general recovery patterns. So I did it, I started to eat foods that were better for athletic performance. Bboy is a very explosive dance form, and the average set or "throw down" is between 30-45 seconds. I need t focus around training my system to be the most efficient in that area of time and optimally. I had to set my regimen so that I can maintain training on a daily bases without burning out. This is along wit maintaining any other training I may need to do with my classes, my personal training sessions, and with friends. It was such a big commitment that it almost seemed overwhelming. another very important thing that will want to do is maintain my personal relationships, with my family friends and my future wife. So I gauged my time, set a schedule, and executed!!
So I'm now at day 45 and I'm proud to say this training has reset my mind. At the tender age of 38 I'm dancing better than I did when I was 28, and that is a really statement. I have followed up my training with lots of mental meditation training in the early morning for healing and energy management. I drink a full cup of turmeric and pepper every morning for general inflammation, and pain management. I have to say after consistently using Turmeric for the duration of my training, I totally recover by the next day EVERY DAY! That is big. I also eat lots of raw vegetables, and stay away from processed sugars. I maintain a consistent water regimen and have 2-3 ginger teas per day which helps to with cardio vascular strength and reduces my muscle soreness. I also take very hot cold showers everyday to help promote circulation and the removal of toxins from the system. These methods aligned with making sure I'm getting proper amounts of sleep have showing me that I have come up with some age defying training techniques that maybe helpful to other athletes other areas of pro sports.
i will keep everyone posted on my progress as I go into the next 45 days of my training. I hope to be extremely successful and inspiring to as many of my followers as possible. If you have any questions please feel free to contact me at email@example.com. Also if you are interested in seeing my progress over the last 45 days follow me here.
SUMMERTIME BODY BASICS!!
During the summer people want to look their best while wearing less so here are some pointers from WESTROK THAT WILL KEEP THAT ASS WHIPPED!!!
1. CHALLENGE YOURSELF!!! Stop doing the same routine day in and day out. Do something interesting and keep it exciting. The basics for keeping your routine on its toes is changing the rest period, repetition count, and number of sets. The next level would be the movement, try to get your body to move in ways you haven’t move before. The body strength and tone adapts to the movement, so you want a body that is like a ripple of muscles from your toes to your head, you have to move every part of your body.
2. GET OUT OF THE HOUSE!!! During the summertime the body naturally adapts to the heat and tunes in to be lean. Heat helps you to burn more calories!! You can easily burn some calories by getting from under the air condition. Walk more, while it is beautiful outside and take advantage to keep tightening that summer body.
3. TAKE TIME FOR YOURSELF. Many people are socially overwhelmed during the summertime trying to make up for all the lost partying during the winter. Listen, don’t push it! It’s important to have time for yourself. Hormonal imbalances happen from high level of stress, in return softening up that tight summer body. Stress from over extending yourself for holiday event planning, family visits, work events, social drinking, socializing, and the beach grind can be exhausting. Every day of the week make sure you find a quiet place for yourself away from everything and do absolutely nothing, for at least 20minutes. Don’t worry; I give you permission, does it!!
4. RELAX ON ALL THE BREWSKIS. OK, I really try to hit people where it hurts!! Stop the frequent drinking. I know more people at the end of the summer trying to get fit from all of the drinking that had taken place over the summer then my clients who want to get fit for the beginning of the summer!!!! Come on we are all adults (I hope) and drinking in moderation is fine, but if you find yourself having “a few” drinks every night, regardless if its rosé or bud light it will throw off your tight ASS AND GUT. Not only does alcohol totally demolishes your bodies system of recovery which is the main component of builds muscle, it dehydrates you causing your body to retain whatever liquid it has. THAT DON’T SOUND LIKE A FORMULA FOR A SUMMERTIME HOTTEE, I mean body.
5. SLEEP. So you are working less, partying more and globetrotting. You are on Qinetic.com doing ROK FORCE FUSION training hard with WESTROK 7 days a week, along with some Crossfit, Zumba, and you are looking good. When are you sleeping? If you can make sure to get 6-7 hours of sleep per night not only will it allow for you to have more energy than yesterday you will also be able to help the muscle growth and overall body tone, builds stamina, and kills off daytime fatigue.
6. GET IN THE OCEAN WATER. Not only swimming in the ocean can strengthen your circulatory system, heart, capillaries, arteries, vein, and overall strength there are other beneficial factors. The only beaches that II grew up with in Chicago were manmade, Lake Michigan. Living in NYC has given me the opportunity to discover the invigorating ocean and its benefits. The benefit includes the minerals, specifically the magnesium which help hydrate and improve the appearance of your skin, relaxes muscles, and the sounds of the waves are therapeutic, reducing stress and helping induce sleep. So planning a trip to the beach is day 1 of our training program, enjoy.
7. LIFT SOME HEAVY WEIGHT. This is a basic, SQUAT, PRESS, DEADLIFT, and RUN FAST. You need to put some weight on a bar and do the exercises like a BRUTE!! Stop jogging and do some sprint intervals…up a hill!!! If you want to help your summertime metabolism and make some big change, work those major muscles. Work harder than you have ever worked and this goes back to rule 1; CHALLENGE YOURSELF!!!
8. SET SOME GOALS. I always recommend that an individual have 1 main goal for the year and 3 minor goals to achieve every 6-10 weeks to reach the main goal. This allows for you to keep your eye on the prize, especially with all the summertime distractions. You make no excuses about what you want; your next move is to find a plan.
9. GET INFORMATION. Staying in great shape and knowing what to do is really about the information that you have. Make sure that you are not guessing!! Look to fitness professional or coach to help you to plan what is the best type of work for you. Set a weekly plan to get consistent results, not only during the summertime but all year round. Yes, it feels good have a hot body in a bikini or Speedo, but it’s even better when you have optimal health to remain for a life time. Making overall fitness and wellness a main component in your life.
(WRITTEN AND CONTRIBUTED BY TANYA MORGAN)
Meditation is, I have found to be the most worthwhile practice in life. I do many practices: dance, weight training, other types of fitness, stretching, yoga, prana yama, Reiki, writing and cleansing. Meditation is the most important to me because it is directly communing with your consciousness and therefore your feelings, limitations and potential. An advanced teacher that you can learn from is definitely indispensable.
Anyone can meditate although there have been several times I meet people who say they just can't meditate. I assure you it simply takes time and consistent practice as well as some good tips from someone more experienced. Having at least 12 years of experience with meditation I have seen the difference after years time, it is worth investing years if not the rest of your life. Meditation has brought faith and a spaciousness into my life around any kind of endeavor, be it stress, a desired outcome, hurt surrounding a relationship, financial struggle and physical challenges. Due to my meditation practice I don't get caught up in my stressful thoughts when they arise, I don't take it too seriously, I can orient my focus toward changing my attitude, appreciating others and acting with greater consideration. I share this because I don't take credit for these positive outcomes in my experience of life, rather I know it is due to the practice of meditation and all that it stands for based on Buddhas teachings. There are many types of meditation and so I can only speak to my experience with the Buddhist teachings on meditation. Bringing your mind inward focusing on your breath and an overall peaceful state within is a great place to start. Breathing peace and harmony as you inhale, letting go as you exhale. We all have so much to let go of! Sitting vertically is best for posture and
alignment either in cross legged or a kneeling position. Any
comfortable hand mudra can work.
For some sitting isn't a comfortable option. Standing can work for some and is nice to maintain that vertical position. Laying down can work but may be challenging to avoid falling asleep, but if this is the best option for you, embrace the challenge! I am happy to dialogue about meditation and healing so if you feel inspired see my details at: www.healingwithtanya.com
I cannot stress the importance of taking a moment EVERYDAY for self. Living in New York city allows an opportunity to communicate and interact with hundreds of people on a daily basis. Social life here is incredible, but it can also be a challenge and physically draining. One key to relieving stress is planning for yourself space and time to have a recharge session. Having healthy hormonal levels are directly connected to balancing stress, which in return, helps with strength conditioning and weight loss progress. I advise that you integrate a 10-20 minute breathing session before your workout. Allowing your body and mind the chance to release before your workout will allow for better muscular response.
STRESS FROM THE DAY+STRESS WHEN TRAINING= NEGATIVE RESULTS
TOOLS: TOWEL, EAR PLUGS or EARPHONES w/ calm music
So all you need to do is find a space in the gym where you can lay down. Put ear plugs in or listen to some calming music at a low volume and put the towel over your eyes. Focus on inhaling through your nose and exhaling through your mouth and allowing your chest to relax moving the flow of air into your stomach allowing you stomach to rise and fall with each breath. Every time you breath try and feel where tense is being held in your body. With every breath melt away that tension by letting the muscle just relax into the floor. Try not to go to sleep, actively focus on relaxing the body. Once your prep relax time is finished try to take the same breathing methods and use them when you are doing your workout. You can produce more strength training and and have a more efficient cardio session if your breathing is steady and controlled. Any questions about this?? Message me right in my box I will be happy to further advise you!!!
RELIEVE STRESS TO GET STRONGER AND LOSS WEIGHT!!!