Personal training regimen

Readings

1. Readings
   1. Texts
      1. Bible In A Year reading plan (1 month per page)
      2. 1 hour reading of a book
   2. Devotionals
      1. Chambers (Korean, Korean 2, Korean 3 (defunct), 주님은 나의 최고봉 > Today)
      2. Thomas A'Kempis (Latin, Korean - partial, De imitatione Christi)
      3. Union Daily Bible (SWIM)
2. 서예
   1. 120 characters (hanja, kanji)

Exercises

1. Basics (https://youtu.be/lETF5JRgEN8)
   1. Head back laterally
   2. Head up w/ towel
   3. Shoulder stretch
      1. Using the doorframe
      2. Or stretch the arms towards back
   4. Shoulder squeezes (5 secs)
   5. Upward dog
   6. Hip flexor stretch
   7. Hamstring stretch (+ QL/quadratus lumborum stretch via triangle stretch)
2. Tibetian monk routine
   1. 팔짱끼고 옆을 보며 발가락올리기
   2. 종아리 스트렛칭하며 팔로 뒤로 돌아가는 풍차
   3. 몸을 양옆으로 돌리며 팔을 돌려치기
   4. 손을 허리에 두고 말타기 자세에서 팔꿈치를 돌아가며 앞으로 하기
   5. 두 손을 위로하고 발 하나를 뒤로 하면서 두 손을 내리며 옆으로 왔다 갔다하기. 시선은 움직이는 방향으로 하기.
   6. 손을 하나씩 위로 올리고 내리기
   7. Triangle stretch
3. Roller massage routine
   1. Sit on the massage and work the buttocks
   2. Calf muscles
   3. Front part of the thigh
   4. Side part of the thigh
   5. Armpits
4. Stretching routine by Dr. Kenneth J. Golden (Symmergy Clinic, Indiana); 20 ~ 30 secs on each pose
   1. Genuflection pose (slightly forward to feel hip flexor) while stretching wrists
   2. Grab back foot while in genuflection to engage quadracep
   3. Put front leg straight up for a hamstring stretch (add by putting hands back)
   4. Fold the front leg by the knee to the side and lay yourself down on above that knee (pigeon)
   5. Stack it up by moving backwards in sitting position and come forward for a stretch
   6. Repeat for the other side
5. Yoga routine
6. Suggestions
   1. ex-Navy SEAL (Repeat for 30 minutes)
      1. 5 burpees
      2. 5 mountain climbers each side
      3. 5 pushups
      4. 5 superman swimmers
      5. 5 flutter kicks each side
      6. 5 squats
      7. rest as needed
   2. One popular daily exercise set
      1. push ups
      2. prone cobra
      3. burpee
      4. pike push up
      5. squat
      6. lunge
      7. leg raise
      8. run in place
      9. leg raise
      10. kicks
      11. strikes
      12. plank
   3. Chris Mirabile routine 2023-05-14 (New York Post, Lifestyle) I’m 39, with a biological age of 23 — here’s how I do it - (PDF)
      1. brisk walk 20 min per day (everyday) - or 150 mins of moderate physical activity
      2. body weight exercises (twice a week), focusing in on legs
      3. squats (20 reps)
      4. workout (6 times a week), split with 3 cardio sessions & 3 weight lifting essions
         1. 6-8 mile run (45 - 60 mins)
      5. intermittent fasting
      6. foods
      7. broccoli, Brussels sprouts, berries
      8. sleep (8 hrs of sleep)

Language

1. 漢文
2. Japanese
   1. Memorize 5 new items

Skill maintenance

1. Typing
   1. Colemak one page practice via Typeracer

Keys to remember

1. For most effective learning for the neural plasticity after age of 25
   1. Learn in small increments, trying to too much at once has an inverse effect
      1. Short learning bouts are absolutely essential
      2. Set a very serious contingency on the learner
      3. When the need to change is crucial enough, the neural plasticity gets activated very fast (군대에서 빡세게 훈련을 시키면 사람들이 빨리 배우는 이유)