The 10/100 Program consists of 6 exercises —each one designed to focus on a specific area of health and fitness. You begin with 2 minutes for each exercise.
The goal is to be able do each exercise for 5 minutes, a 30-minute training session that will leave you calm, rebalanced, and revitalized.
Neuroplasticity is the capability of our brain to rewire itself, learn new information, and generally improve regardless of age or physical condition.
Research has shown the combining physical and mental tasks produces the most dramatic gains in neuroplasticity.
The 10/100 Program is designed to challenge your brain as well as your body.
Proprioception is the awareness of the position and movement of the body. As we age, proprioception decreases which we mistakenly consider normal aging.
The 10/100 Program specifically reverses the decline in proprioception resulting in better balance, improved coordination and an increase general physical capability.
The 10/100 combines the body wisdom of the East with the body science of the West to create a program that directly addresses our most important health and fitness issues. Regular practice will quickly improve the markers of aging, both physical and mental.
It focuses on "growing" your brain and expanding your proprioception (body awareness). The muscular, meditative, and cardio benefits happen automatically as you do the daily training.
Both. And mindfulness as well.
You adjust the program based on your fitness level and training goals. You can train for general fitness, a body-mind "tune-up", or with a specific goal (improve balance, rehab your shoulder, reduce stress level, develop core strength, free your breathing, etc.).
Begin by doing each exercise for two minutes (6 X 2=12 min). Then at your own pace increase the time to 5-minutes per exercise, reaching your goal of a 30 minute training session.
Your body will begin to change almost immediately. How soon you will see results is dependent on your sensitivity to your body and your ability do the exercises in a relaxed manner. Most people will begin to see changes within the first week.
Gravity will align your body perfectly as you learn how to loosen up and release. The more you release, the better your alignment.
Cloud Hands is a self-massage for your lymphatic system which is essential for a healthy immune system.
You have 340 joints in your body which need to move every day. This movement will accomplish this.
Balance and strengthen your true internal core.
This exercise will bring new life to your spine and spinal discs.
Mudwalking is an ancient Chinese walking movement which is reputed to bestow longevity on its practitioners.
1.10/100 Program website: www.mudwalking.com for class information
2. Chinese Swinging exercise: https://www.youtube.com/watch?v=2iG7jXqL0m0
3. Cloud Hands: https://www.youtube.com/watch?v=5hYyw37e-MA
4. Rolling the Ball: https://www.youtube.com/watch?time_continue=10&v=owK-odZ8e9s
5. Circlewalking Master: https://www.youtube.com/watch?v=Nppf5PFkOO8
6. Anatomy software:
7. Breathing video:
8. Head balance video
9. Glutes video: https://upload.wikimedia.org/wikipedia/commons/4/44/Gluteus_all.gif
10. Walking Skeleton
11. Skeleton playing tennis:
At Roxbury Park in Beverly Hills; on the outdoor Putting Green at the northwest corner (on Olympic Blvd).
Zoom class. Please email me for Zoom meeting link.
Please download and read the free pdf of the Mudwalking book that is available at the bottom of this website.