Body Cultr
mind and body connection
IF YOU TREAT YOUR BODY WELL, MAY BE YOU WONT GO TO HELL.
Body Cultr / Mind - Body Connection by Ruslan Honcharenko
Mind - Body connection
As long as you move as long you live.
The moment you stop - the moment you die.
It's not a secret that our mind and body are connected. All emotions and stress reflects on our physical state, on our energy levels, activity and mood. It's very helpful to stay aware and take care of yourself and your body as you can on a daily basis.
Everyone wants to look good, be healthy, strong and live longer.
I can surely say, that people who has active lifestyle got it all.
Just look at those Chinese people 70-100+ y.o. every morning doing different types of workouts in a park, Taichi (energy work) and all other different physical activities which help them to stay healthier, look younger and live longer.
It’s good to learn your body and know how to treat it well. Mobility and stretching workouts can help you to recover, stay flexible and relax physically and emotionally.
So my focus first of all on a healthy lifestyle, awareness, daily routine/rituals which can help you to stay grounded, flexible, focused. It helps you to reconnect with yourself and help yourself and your body to stay in balance and be productive during the day in this stressful world. After helps to relax and regulate yourself before bed.
It's about wellness, mindfulness, balance, productivity, physical and mental health.
Heal, create.
Live your Life as full as possible.
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ABOUT
Hello my friend. I hope you are doing well. If you are interested in improving your lifestyle, self awareness, care of yourself, heal and grow through daily routines and rituals which can help you to stay in balance, be productive and stay in a shape, then you are at the right place.
My name is Ruslan Honcharenko, Im from Ukraine. Im 32 years old even, people give me mostly middle twenties when they meet me. Currently I work as an International Model but before I was dancing since 5 years old until 27. Physical activities always been a part of my life. I work with my body through the years and I'm still learning every day as its an endless process of working and creating yourself. I've been having active life style all of my life, dancing internationally, dance classes, gym and gymnastic trainings.
I've been travelling around the world a lot. And I spent more than two years living in India. From there I started a journey of learning and healing myself, I had a lot of spiritual experience and learned more about Body and Mind connection and importance of the daily routines and rituals which can help you to deal with daily stress lean and grow everyday.
So physical activities are the big part of the process. It helps physical and mentally.
I started to go the gym when i was 18 and still doing it. I had one trainer in my life, It was my friend's uncle.
And he gave me the best lesson I could ever get : "start with basics".
On this web site I'm sharing my experience, my own way how i do it through the years. I share with you my instruments, tricks and tips.
Im not a personal trainer or a life coach. I'm just sharing my own experience.
I'm not gonna tell you what to do every workout, what to eat and how to sleep... I share with you the information which can help to understand what you do and why. I share the way i do it.
The information can help you to not pay for any trainer in your life, be able to workout whenever you are, stay in shape and good mental conditions.
I share something that can make you live longer, be healthier and happier.
+ how to enjoy your workout and how to insert it into your lifestyle as a habit.
> ways of treating your body
> trainings (exercises, technics, tricks and tips)
> recovering
> stretching/mobility workouts
> Flexible dieting
> Motivation
> mindfulness
> meditations
> self regulation
> healing
> awaraness
Why I chose bodybuilding?
First of all I rise the idea of mind-body connection and body care, importance of physical activities in your life.
But if I talk about muscle growth and building then I talk about bodybuilding workout style.
it's the easiest way to spend big amount of calories in short time period. After by managing your food, rest/recovery you can manage your body weight and work on your muscle growth and conditioning.
Im really enjoying the process working with weights, loving the feelings of pumped muscles and becoming stronger every day. Planing the work I have to do every day. It's a long term and endless process on work on yourself.
In my workouts I pay a lot of attention on technic of exercises and muscle - mind connection which helps to build and shape your body.
LIFE is a MOVEMENT
Keep moving, stay alive!
How to build your own workout?
I personally prefer stick to basics and always start from big exercise movements which helps to make your body stronger and bring it into conditions for future steps.
The basic free weights lifting exercises which can help you to start your journey :
+ bench press
+ Dead lift
+ Squats
+ Deeps
+ Biceps curls
+ Military press
Everything actually is quite simple. You have understand "what" you are doing and "why":
-
Learn all the technics, work on mistakes.
-
Find the right exercises for yourself.
-
Write down your progress and plan.
You can easily build your own workout based on 6 muscles groups:
1. Chest
2. Biceps
3. Legs
4. Triceps
5. Back
6. Shoulders
+core muscles.
You can combine few muscle groups in one workout day. Usually it's one big muscle group and one small group or pulling and pushing muscle group.
Example of Split workout.
Day 1 - Chest/Biceps
Day 2 - Legs/Triceps
Day 3 - Back/Shoulders
You can create a personal plan up to your lifestyle and expectations. Workout as many times you want or can. 3 times, sometimes 4 workouts for natural bodybuilding is quite enough. If you want to lose weight you always come another day and do some cardio/mobility/recovering/stretching workout.
Im here to help you to understand and make it work for you up to your wishes and lifestyle.
If you just starting I would personally recommend to forget about machines and start work with free weights exercises.
MOTIVATION
I know sometimes the most difficult thing is to start. And it's difficult to understand who to listen what to read and where to look as there is so much information around.
I know it because I've also been at that place. But there is nothing to be afraid about. If you really want to do something what is good for you then just do it.
If you don't want to do something good to yourself then may be ask yourself why?
Your body and mind is a "long term project". It's not entertainment for few month in a gym before summer holidays come. It's a constant work on yourself on your daily basis for your own well being.
First of all I'm not talking about Gym trainings but about importance of daily mobility and stretching workouts and physical activities.
But If you really want to have results and change your life style and change the way you look - be ready to have fun and learn something new about yourself. It can be a long journey but it definitely worth it. And Im here to help you.
Periodization.
You can not push your limits all the time and grow your working weights every workout. To follow the workout plan is not enough.
You have to let your body rest sometimes so its good to change your plan and use periodization - when you growing working weights for few weeks after that putting weights down and working more on technics and feelings, build more brain-muscle connections to make every fibre work and grow.
Periodisation it's change of workout plan with a period of a time. You can do heavy lifting weeks and more light recovering. it can be build in different ways.
Like you grow your working weights for 4-5 weeks after that lower working weights to 50-70% of 1 repeat weight.
you grow weights up and then drop it down.
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1 - 3 week heavy/1 - 2 weeks light
To have results and grow your muscles you have to follow the progression of your working weights (mostly in basic/building free weights lifting exercises).
Simple logic, you make your body stronger - you grow bigger.
You want to make your muscle bigger? - Make it stronger.
The idea is to find the best exercises for yourself and for your body. Collect them into your workout, learn what is 'brain-muscle connection', learn how to feel your muscles after that grow slowly working weights.
Be patient and don't rush because when you rush, you get traumas which only puts you few steps back but also teaching you something new. (like how to heal injuries, take care of yourself and recover). But better stay smart and avoid injuries then you will go further.
You can use Periodisation for growing weights, and folllow the progression up to your results and write it down to your notes.
CONSISTENSY - one of the most important factors of progress. You will have reall results only if you put hartd work into it, stay focused and try to keep yourself into the balance in trainings/recovering/progression/health state.
Be patient, and take your time to learn. Everything is possible.
If I can - YOU also can.
Progression.
Consistency.
Recovery.
The main aspects of recovery process:
1. Food habits/schedule/nutrients/suppliments.
2. Sleep habits.
3. Active recovery/cardio
Stretching/mobility workouts.
Recovery process is a big and important part in your progress. You have to rest and help your body to recover.
You already know the basics. 8-9 hours of sleep.
Eating light food, small portions 4-5 times per day to keep your metabolism going and provide resources for your body. (limitations in fat and fried food, preferably low glycemic index, full of protein, carbs, vitamins, fibers, antioxidants etc.)
Learn about insulin in your blood.
Count the right amount of carbs and protein per day for your particular needs.
ACTIVE RECOVERY.
Every morning and evening I do mobility/stretching workout which helps my body and muscles to recover and stay flexible.
Cardio sessions also can help your recovery. It can be tread mill in the gym or hike to the mountain. If you keep moving you help your body to recover. Just important part remember to not get overtrained or too tired. Keep the balance and let yourself rest when you need it. Its okay to slip workout if you need it or take a week off. Sometimes your body needs to relax and recover.
Your physical body takes around 24-48 hours to recover from workout, but your nerves system takes 7days. So if you keep hitting yourself with 3-4 heavy workouts per week without paying attention to your nerves system, at some point your body can give up...then it will take even more time and effort to recover.
So remember about periodisation and your workout plan.
Why struggle, make it fun. Put some work into it and get your results!
Tips and Tricks
I share
The main aspects of progress:
1. Personal workout plan, recording your periodisation and progress.
2. Creating healthy food habits, balancing nutrients and amount of food needed up to your needs.
3. Consistency/recovering.
4. Brain - muscles connection.
5. Use supplements to help you to recover but eat good food.
If you are serious about it.
Further more I'm open to share with you more.
I offer you online consultation and more.