Be good to yourself: Open your heart ❤️ Clear your mind 💛 Get in touch with your body 💙 BodyFlow Tạm dịch Dòng chảy năng lượng của cơ thể Một lớp học mới được thiết kế để cải thiện tinh thần, cơ thể và tâm hồn của bạn. BodyFlow là chương trình 1-1, bạn sẽ được John Huy Trần hướng dẫn một loạt các động tác giãn cơ cùng các bài tập và chi tiết từ Ballet, Yoga, Pilates và liên quan đến múa. Một danh sách nhạc truyền cảm hứng sẽ cùng bạn đi qua chuỗi các động tác và chuyển động. BodyFlow sẽ giúp bạn đạt được sự cân bằng trong cuộc sống vì kích hoạt cả hệ thống thần kinh giao cảm và phó giao cảm của bạn tạo ra một vòng tròn đầy đủ trong cuộc sống của bạn. Học viên: Tất cả đối tượng học viên Thời lượng: 45 phút Đặt lịch lớp học: khung giờ buổi sáng: 8h30 – 11h (11h – 12h sẽ là lớp học cuối của buổi sáng) hoặc khung giờ buổi tối: 6h30 – 8h (8h – 9h sẽ là lớp học cuối của buổi tối Chỉ nhận 1 lớp học mỗi ngày [email protected] dancentervn.com/bodyflow-private-class-with-jht/ *************** BodyFlow A new class offering that is designed to improve your mind, your body and your soul. BodyFlow is a one on one session where you will be guided by John Huy Tran through a series of stretches and elements borrowed from Ballet, Yoga, Pilates, with some elements of dance included. An inspiring soundtrack plays in the background as you go through the choreographed series and movements. BodyFlow will help you achieve balance in life as it also activates both your sympathetic and parasympathetic nervous system creating a full circle in your wellbeing. Audience: Open to all Duration: 45 min Booking: between: 8:30am – 11am (11am – 12pm being the last available time slot) and between 6:30pm – 8pm (8pm – 9pm being the last available time slot) 1 booking per day [email protected]

Not every day is 🌈’s and 🦋’s. I’ve spoken ad nauseam about the concept of ‘self regulation’ in training. The concept of taking ownership of your training, and adjusting variables like volume, intensity and exercise selection based on what you have to give on that particular day. Today was one of those days. A couple of weeks of poor sleep, an overly busy mind, work, the olympics…and whilst I knew it was coming, today it me. I contemplated packing the session in all together, but took a look at the epic group of people training around me, deviated from the programme and put together a quick plan (swipe ➡️) The goal: move a little, sweat a little, but in doing so, PRESERVE the valuable resources that I had left. Here’s some food for thought: 1️⃣ Challenge the muscle tissue, not the nervous system: Lighter loads, higher reps, chase the burn/pump. Nothing that you need to get ‘fired up’ for. 2️⃣ Unload the mechanical system. Select movements which don’t place as much tension on the joints (especially if your joints are feeling inflamed) 3️⃣ Choose simple vs complex. Something that you can jump right into and don’t have to use valuable energy and time working on ‘technique’. 4️⃣ Nasal breath. This helps to keep us more parasympathetic. 5️⃣ Be Time Efficient. Less resting. More Moving. Alternating sets between upper and lower body, or agonists and antagonists. Add in your lower body mobility work between upper body sets (and vice versa). Whilst it may not feel like you’re ‘moving the needle’ in these sessions, it’s still money in the bank. Small deposits over the long run is what makes us better in the long run.

Let’s talk about something very different today. Lately I have been trying to fight off lots of negative emotions and spending lots of time reflecting, and I think I found something that works. I have always struggled to find true relaxation because the idea of relaxing itself leaves me unsettled 😂, and sure, exploring new destinations is what makes me happiest and the one thing I look forward to doing the most, but the content creator in me will inevitably whip out my phone - whether being on a mountain, in the forest, or by the beach - and start to snap a pic, to think of HOW TO snap a pic, post a story, write a note, and then be distracted by a myriad of other temptations inside that magic rectangle. There’s no line drawn between my work and personal life. So recently, I have being going to the sento (public bath♨️) daily, and I found that it helps me disconnect, even just for a while… and be left to face my naked self. Literally. Cellphones are not allowed in a sento, so that’s about the only time I am offline with no urge to pick up that damn phone. But then I also realized how incredibly healing the sauna + mizuburo (cold bathtub) is. I don’t enjoy the sauna itself (not a fan of heat🥵) but the mizuburo AFTER it, is… how do I put it… the closest to a meditative experience I can ever get (I never had any success with meditation, only annoyance 😂). Loving that parasympathetic effect in action. Zenning the hell out of it. Probably will share more about my current obsession. Anyone else enjoy mizuburo/cold exposure? 🥶 📷: Refresh Park Yumura, Hyogo Prefecture, back in 2020. Obviously couldn’t take a photo in the sento.🙈