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[mvulaj]

Hi folks,

As seems to often be the case, I recently stumbled on to the RMAX website and onto the concept of "flow" training. Fascinating! Seems like I have always been searching for just this--whether I knew it or not. By definition, I am completely new at this.

I am 41 yrs old and for the first time I feel my age. I am a former professional athlete (soccer) but out of shape. I have been mustering fortitude to "commit" to getting in shape but wanted to find a way that is more wholistic, healthy and sustainable.

I just ordered the "intu-flow" packet (thanks Pouncing Fox! [Pouncing Fox recommended I begin here]). I am now 220 lbs, 6'2" and I would greatly appreciate your advice on how to proceed. I also have the "Flow-Fit" DVD but I'm not sure if I should begin more than one practice at the same time.

I know I entered my signature somewhere on the website, but my name is Martin Vulaj and I am honored to be with you.

[rutherford]

Welcome to the forum, Martin.

Have fun with the exercise. You'll want to make an informed decision based on your own intuition and the advice of your health care team, but I don't see anything wrong with starting the first level of FlowFit at the same time as Intu-Flow, or even before your Intu-Flow DVD arrives.

[Ryan Murdock]

Welcome to the forum, Martin! :)

What part of the world are you located in?

[dferguson]

Martin,

Welcome to the Forum! I look forward to hearing more about your CST journey.

Take care,

[mvulaj]

Thanks for the welcome folks. I am in New YORK City. Any CST instructors out here?

[Coach Gostnell]

Hi folks,

As seems to often be the case, I recently stumbled on to the RMAX website and onto the concept of "flow" training. Fascinating! Seems like I have always been searching for just this--whether I knew it or not. By definition, I am completely new at this.

I am 41 yrs old and for the first time I feel my age. I am a former professional athlete (soccer) but out of shape. I have been mustering fortitude to "commit" to getting in shape but wanted to find a way that is more wholistic, healthy and sustainable....


Hi Martin,
I feel my age too....that is, I feel my age is about 30 - no matter how many candles are on the birthday cake (the smoke from them has been compared to that of a minor volcanic eruption! :D )

Had the same feeling as you when first exploring RMAX, that I'd been searching for it... Muster that fortitude "incrementally" and you'll do great, and have fun too!

[dferguson]

Thanks for the welcome folks. I am in New YORK City. Any CST instructors out here?

Martin,

Coach Tran serves the NYC area.

His contact email is BaoTran@CSTCoach.com

If he has the time, seeking instruction from this individual would be very profitable for your personal practice.


Also, CST Instructor Kelly Swan serves the NY area. Being certified recently by the high standards of RMAX allows me to recommend Kelly as someone else providing you with valuable insight into your training.

His contact email is KellySwan@CSTCoach.com

Take care,

[Coach Tran]

Martin,

Welcome to community. I am glad there are more New Yorkers here! I would be more than happy to create an integrative CST program design for you if my schedule allows it. I am sure with your fitness background you will do awesome. Please email me so I can get you started.

Yours in CST,

[mvulaj]

Thanks for the recommendation Coach Ferguson and thanks to Coach Tran for contacting me. I have emailed Coach Tran both at his CST email and on his website. I hope we can get in contact soon and begin!
Its paradoxical but I feel a calm excitement.

BTW I began my flow-fit excercises and even the first level of flow chain. I am realy out of shape! But I feel I will progress quickly in terms of getting comfortable with it.

Questions: how long do you do each exercise? Should one do the flow chains as well along with the exercises? If an exercise is a 3 in exertion in the begining but increases to a 6 or 8 with repititions, how does one decide to move to a more difficlt level or not?

Thank you all. I look forward to helping others in the future.

[JonFrost]

I am fairly new here myself, you will find tons of great information and many friendly people to offer you assistance. Good luck in your training.


Jon

[Coach Bentz]

Questions: how long do you do each exercise? Should one do the flow chains as well along with the exercises? If an exercise is a 3 in exertion in the begining but increases to a 6 or 8 with repititions, how does one decide to move to a more difficlt level or not?

Martin,

Now that you're getting the exercises down to where you're doing them in the kinetic chain, I'd like to recommend you go back and review the intro/theory of FlowFit™™. A good time to increase the difficulty level is when you no longer feel particularly challenged by the flow chain you're working on, in the 14-18 minute window recommended. In other words, if you're not hitting second wind anymore, its time.

You didn't mention how many repetitions it takes for RPE to climb, but that can be a great clue into how good your technique actually is. You're not looking to just develop your conditioning, you want to be as close to perfect technique as you can, to have efficient and structurally sound movement, so that the effort you do expend is not being wasted developing attributes you don't want, and/or laying the foundation for unpredictable, unnecessary tightness and pain. Here is an article (http://www.rmaxinternational.com/51/sonnon10.html) by Coach Sonnon that touches on the subject.