Today at a Glance
- Unlock your Body's Hidden Potential with the S.A.I.D. Principle
- Fascia: The Body's Hidden Network
- Reverse Sitting for Active Living
Unlock your body’s hidden potential.
I discovered the game-changing S.A.I.D. principle when I started calisthenics a few years ago.
It transformed the way I look at fitness, health, and personal growth.
Let me take you back to where it all began…
Picture this: A crowded yoga class, seasoned super bendy yogis, and me — lost and overwhelmed.
Sound familiar?
I was stuck in a rut, spinning my wheels with no real progress to show for it.
Then, I stumbled upon the S.A.I.D. principle.
S.A.I.D. — Specific Adaptations to Imposed Demands
It’s not just a fancy acronym. It’s the secret sauce of effective training.
It’s straightforward:
- Want to run faster 10k? Run faster 1k times
- Want to build strength? Gradually increase your resistance
- Want better mobility? Consistently increase ROM (Range Of Motion) in those target areas
Your body adapts to the specific demands you place on it.
It sounds simple, right?
But here’s where most people go wrong:
They train randomly, hoping for specific results.
That’s like trying to become a concert pianist by playing “Chopsticks” over and over.
The S.A.I.D. principle teaches us to be intentional with our training.
Here’s how to apply it:
- Define your goal: Be crystal clear about what you want to achieve
- Analyze the demands: What specific skills or adaptations does your goal require?
- Design your training: Create workouts that directly address those demands
- Progressive overload: Gradually increase the challenge to keep adapting
- Consistency is key: Stick to your plan and trust the process
But remember, this isn’t just about exercise.
The S.A.I.D. principle applies to all areas of life:
- Want to be a better writer? Write every day
- Aiming for a promotion? Practice the skills your target position requires
- Dreaming of starting a business? Start small and learn as you grow
The beauty of S.A.I.D. is its simplicity and effectiveness.
It’s not about working harder. It’s about working smarter.
So, I challenge you:
What specific demand will you impose on yourself today?
Remember, your body (and mind) are incredible adaptation machines.
Feed them the right challenges, and watch yourself transform.
"Progress is impossible without change, and those who cannot change their minds cannot change anything."
A little Science
Fascia: The Body’s Hidden Network
In 2020, when my body was at its lowest, I discovered a magical hidden network called “fascia.”
Fascia, once overlooked, is now recognized as a crucial component of our body’s interconnected system.
This web-like connective tissue envelops every muscle, bone, nerve, artery, and organ, creating a continuous structural network throughout the body.
Recent research reveals fascia as more than just a passive wrapping.
It’s a dynamic, sensory-rich tissue that:
- Transmits force and enhances proprioception
- Plays a role in cellular communication and immune function
- Contains a high density of mechanoreceptors, making it integral to our sense of body awareness
Isn’t that fantastic?
Fascia’s extensive sensory neuron network and ability to influence physical movement and internal bodily processes make it a true bridge between body and mind.
This understanding is reshaping approaches to movement, pain management, and overall well-being in sports science and healthcare.
Have you heard about fascia before?
One Exercise
Reverse Sitting for Active Living
Are you part of the 6+ hours sitting club?
Here’s a simple yet effective exercise to counteract those long hours of desk time:
Lower-Trunk Flexor Stretch (Seal or Cobra Position)
Execution
- Starting Position:
- Begin by lying face down on a mat or comfortable surface, with your legs extended straight behind you and the tops of your feet flat on the ground.
- Place your hands on the floor directly under your shoulders, with your elbows close to your body.
- Relax your lower back and abdominal muscles.
- Lifting the Upper Body:
- Engage your lower back muscles and slowly press through your hands to lift your chest and upper torso off the ground.
- Keep your elbows slightly bent and your shoulders relaxed. Allow your shoulder blades to draw down your back.
- Aim to lift your upper body as high as is comfortable without straining your lower back. Your pelvis and lower abdomen should remain in contact with the ground.
- Stretching the Trunk Flexors:
- As you lift, feel the stretch along your lower trunk. Hereby, focus on the lower back and abdominal area. The stretch should be felt primarily in the front of your torso, particularly in the abdominal muscles.
- Hold this position for 15-30 seconds. Breathe slowly and deeply into the belly to facilitate the stretch and ensure you remain relaxed.
- Returning to Starting Position:
- After holding the stretch, slowly lower your upper body back down to the mat. Use your arms to control the descent.
- Rest briefly before you repeat the stretch 2 more times.
Remember, small, consistent efforts lead to significant changes. Your body will thank you!
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus
