Tag: fitness

Cause & Effects of Sleep Quality

Here is another post digging deeper into:

The Importance of a Good Night’s Rest

What we do during the waking hours, often determines how well we sleep at night. How well we sleep and how much determines how the quality of our waking hours is utilized. By practicing stress relieving exercises and habits during the day, the mind and body can more easily process information and rejuvenate during the sleep stages. Sleep requirements vary depending upon age, mental and physical conditions.

Recommended Hours of Sleep

Are you low on energy? Hard to focus throughout the day? Many chronic illnesses can be attributed to poor sleep. More serious diseases such as diabetes, obesity, heart disease, Alzheimer’s disease, are thought to be directly related to not achieving sufficient recovery during the sleep cycle.

STRESS affects REST!

Side Effects of Poor Sleep

Sleep Time Graphic

Each phase of our day is intimately interconnected with the others. What you do or don’t do during the waking hours will definitely affect the quality of the sleep time. Then the quality of the sleep affects your energy and outlook going into the next day. This can make a never ending cycle that continues until you decide to make it change.

Sleep Cycles graphic2

During the sleep cycle our body needs adequate time and quality rest to perform daily maintenance and restoration. Additionally, the brain waves need to change and slow in order for this restoration to take place.

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Brain Waves During Sleep
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Brain Wave graphic

Mental activity can become stressful when trying to work, solve problems, manage a family, finances and juggling hundreds of other daily tasks. Physical activity, relaxing and enjoyable activities are key components to balancing this daily stress. A good night’s rest is earned, by what eat, what you think about and what types of physical activity is executed throughout the day.

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Breath Management Activities

Tai Chi, bagauzhang and qigong are all methods of exercise that also embody the philosophy balancing physical exercise with mental engagement to relieve stress and tension, while also increasing the flow of energy ( and blood flow) within the body improving health and well-being.

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Be well, stay healthy, be wise!

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Jim Moltzan

Daily Energy Flow in the 12 Main Meridians

The Horary Clock (Circadian Rhythm) – 24 Hour Qi Flow Though the Meridians
Here is another graphic presentation of the Horary Clock or Circadian Rhythm showing more of the relationship to the 5 Element Theory.
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Understanding how the human body works and interacts within nature, along with self-awareness are the basis of Traditional Chinese medicine.
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The graphic shows what is known as the Horary cycle or the Circadian Clock. As Qi (energy) makes its way through the meridians, each meridian in turn with its associated organ, has a two-hour period during which it is at maximum energy. The Horary Effect is recognizable by measurable increases of Qi within an organ system and meridian during its time of maximum energy.
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Daily Energy FLow-Meridians
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Some activities are better to execute in accordance with the energy being more present in a particular organ at the specific time of day.
Harmonizing Habits:
5-7am – Wake Up, Move Bowels, Meditate
7-9am – Sex, Breakfast, Walk, Digest
9-11am – Work, Best Concentration
11am-1pm – Eat Main Meal of Day, Walk
1-3pm – Absorb Food, Short Nap, Work
3-5pm – Work or Study
5-7pm – Exercise, Light Dinner
7-9pm – Light Reading, Massage Feet
9-11pm – Calm Socializing, Flirting, Sex
11pm-1am – Go to Sleep, Cellular Repair
1-3am – Deep Sleep, Detox Liver & Blood
3-5am – Deep Sleep, Detox Lungs
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Tai Chi, yoga and qigong are all methods that increase the flow of energy within the body improving health and well-being.
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Be well, stay healthy, be wise!
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Americans Get Heavier

A root cause of the health issues in the U.S. is the poor quality of food and the amount we consume. This is complicated even more so with the sedentary lifestyle and laissez-faire attitude towards individuals accepting responsibility for their own health. These factors help contribute to the increase of obesity over the last 60 years. Obesity is a key factor in many health issues as can be seen by the graphics below from the CDC and other reputable sources.
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The CDC, believe their data or don’t. I would hope their numbers are accurate if we are to believe in their guidance. Take a look at their stats for the US population when it comes to not only obesity, but also the lack of consistent exercise, and low consumption of fruits and vegetables.
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These numbers are truly pathetic. Stats for kids (not shown) are just as appalling. The current guidance of wearing masks, wash your hands often and keep social distancing is a band-aid response to a very unhealthy nation. I can’t understand why more direction isn’t stressed on eating better, relieving stress, sleeping better and becoming more active in addition to other measures?
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We rank #35 in the world for overall quality of health but rank #1 for healthcare spending. As a nation, we eat a extremely high amount of junk food and then sit on our butts hoping to efficiently digest what will eventually cause our illnesses and death. This is our reality that many choose to deny. True is true.
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Money doesn’t change our health. Education and a healthy mindset are what is needed. So strange to see people become so angry about wearing a mask or not; keeping the 6ft separation (MIT research shows a sneeze or cough can travel 20-26 feet) when they are not trying to maintain good health to begin with. Do the research. Follow the numbers. Follow the money. Just my .02.
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Eat better, move more, stress less. Be well please.
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Americans get heavier
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Average Weight
Healthiest Countries 2019-Bloomberg
p1003-vs-obesity-cancer
Cost for Healthcare 2018

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For more info, contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119 or through my site at http://www.mindandbodyexercises.com

Jim Moltzan started his martial arts training at the age of 16, starting with Korean martial arts and evolving into BaguaZhang, Tai Chi, and Qigong. Jim has been training, studying and teaching for almost 40 years effectively educating hundreds of students.

Master Instructor Jim Moltzan has trained with a diverse group of masters and high-level martial arts teachers of many different disciplines. Jim’s specialty is teaching exercises to improve chronic conditions, working with people of all ages, especially senior adults. Offering guidance and instruction, Jim has also worked with Parkinson Disease patients through Florida Hospital. Jim gives regular lectures as requested by AdventHealth (Florida Hospital) regarding the benefits of Eastern practices.

He is the author and graphic artist of numerous journals, graphic charts and study guides relative to the mind and body connection and how it relates to martial arts, fitness and self-improvement.

Jim continues his training and teaching in the Orlando, Florida area conducting classes, seminars and lectures as his schedule allows. He balances his teachings and businesses with his own personal cultivation and time spent with his wife and two college-age kids.

Crime is Surging in US cities

Use Knowledge, Not Fear 

Learn Basic Self-defense Skills

self defense graphic
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We live in a very different world than when we were young adults, years ago. We see television and movies where everyone seems to know kung fu or have awesome skills, but in reality, most kids (and adults) never learn how to defend themselves these days until after the actual need arises – which unfortunately could be too late. Hiding under a table and waiting for help, isn’t always the best option when an attacker already has their hands around someone’s throat.
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Good skills to learn:
  • Basic defense skills against be grabbed, touched, punched, etc.
  • Anatomy relative to “pressure points” or key body parts to defend or attack if necessary.
  • Situational awareness relative to options before and after someone finds themselves in a potentially dangerous and life changing event.
  • Balance, coordination and strength exercises to develop self-esteem and confidence that one does not need to be a victim or rely upon others for their own personal safety.

Basic Attacks

Contact Jim Moltzan at info@mindandbodyexercises.com, 407-234-0119
Evolve_Self-defense_Rules_Infographic

How Well Do You Sleep?

How Well Do You Sleep?

Are you low on energy?  Hard to focus throughout the day? Many chronic illnesses can be attributed to poor sleep. More serious diseases such as diabetes, heart disease, Alzheimer’s disease, are thought to be directly related to not achieving sufficient recovery during the sleep cycle. Each phase of our day is intimately interconnected with the others. What you do or don’t do during the waking hours will definitely affect the quality of the sleep time. Then the quality of the sleep affects your energy and outlook going into the next day.  This can make a never ending cycle that continues until you decide to make it change.

STRESS affects REST!

Mental activity can become stressful when trying to work, solve problems, manage a family, finances and juggling hundreds of other daily tasks.  Physical activity, relaxing and enjoyable activities are key components to balancing this daily stress.

A good night’s rest is earned, by what eat, what you think about and what types of physical activity is executed throughout the day.

Study the below graphic to gain a better understanding of the delicate balance between sleep, work and leisure.

How well do you sleep

Tai Chi, bagauzhang and qigong are all methods of exercise that also embody the philosophy balancing physical exercise with mental engagement to relieve stress and tension, while also increasing the flow of energy ( and blood flow) within the body improving health and well-being.
Be well, stay healthy, be wise!
Jim Moltzan