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Few stoic quotes we enjoy. The root wood for gymnasium comes from the Greek word “Gymnasion” meaning, “To lift outside in the sun, naked.” Training + grounding + sunlight = Optimal Health Grateful for this sun 🌞 Lift some weight Get outside in nature Breath in the fresh air Implant some stoic quotes in the subconscious, and it’s yours. It all comes from the same place anyways 😄

New Hampshire things lol

Flow Thyself Health Hack ⚡️ Every morning before I eat… I take a small shot of apple cider vinegar + extra virgin olive oil 🫒🍎 Simple. Ancient. Powerful. This isn’t just a trend — it’s fuel for the body, mind, and gut. Why I do it: • Supports digestion & stomach acid (break down food better) • Stabilizes blood sugar → less crashes, more steady energy • Feeds your gut microbiome (your second brain) • Helps detox pathways & liver function • Healthy fats from olive oil support hormones + brain health • Anti-inflammatory & rich in polyphenols • Can help curb cravings & support fat metabolism When to take it: → First thing in the morning → Empty stomach → 20-30 min before food How: • 1 tbsp organic apple cider vinegar (with the mother) • 1 tbsp high-quality extra virgin olive oil • Optional: splash of water if you want to dilute Take it like a shot. Breathe. Let it activate. This is one of those small daily disciplines that compounds over time. Modern world = disconnected habits Ancient practices = real alignment Flow with what nourishes you. Flow Thyself → Know Thyself → Heal Thyself

Active Tranquility. “I have sought in all the temples, churches, and mosques, but I found the Divine within my heart.” 🌬️💗 — Rumi

Completed my 3rd Yoga mala this weekend, teaching in my second, leading the 108 om’s for the first time. Was my girlfriend Alicja’s first one as well! Such an amazingly beautiful soulful experience to be apart of and witness. The yoga mala an annual practice often around the spring equinox, that consists of 108 sun salutations follows by 108 oms. A very sacred experience. It’s like a yoga marathon. All the proceeds go to end world hunger. We meditate on world peace, love, and unity. Om is considered to be one of the most ancient sacred sounds in human history. Originating in ancient India thousands of years ago: described as the primordial sound of the universe. The essence of all existence. The vibration underlying creation itself. A- creation U- preservation (life) M- dissolution (ending) It’s the background vibration of existence. The sound that represents the absolute. Om is the sound the ancient yogis heard when they became very still. They said when the mind becomes quiet enough, you can hear the vibration of life itself. Om represents the beginning, the middle, and the end of everything — and the silence that holds it all 108 is one of the most sacred numbers in yoga - representing the wholeness of the universe and the connection between the inner self and the cosmos. There is said to be 108 suns between the earth and the sun, and 108 moons between the earth and the moon. There are108 energy lines of the heart. In yogic anatomy, it’s said there are 108 energy channels (nadis) that converge at the heart chakra (Anahata) 108 is considered the number of wholeness in the yogic tradition. It represents the connection between our inner world and the universe. When we repeat a mantra 108 times, we symbolically move through a full cycle — aligning body, breath, and spirit with the rhythm of the cosmos.

Yes one of my dear brothers recently made it for me, cool right?! Appreciate you! 🌬️💗🪽

The last supper… but every morning. The body needs to be fueled with only the best 😇 Treat it like the temple that it is… “We will keep building temples until people realize they are the temple.” — Ancient Chinese Proverb

☥ The Flow Thyself Symbol — What It Represents The Flow Thyself symbol is a union of life, awareness, and transcendence. At the center is the Ankh—the ancient Egyptian key of life. It represents eternal life, divine energy, and the bridge between the physical and the spiritual. The loop at the top symbolizes: • The infinite • The higher consciousness • The womb of creation The vertical line represents: • The path of life • The spine / central channel • Your alignment between heaven and earth The horizontal line represents: • Balance • The merging of opposites (masculine & feminine, breath in & breath out) ⸻ 👁️ The Eye — Awareness / Consciousness In the center sits the eye—your true awareness. This is: • The observer • The witness behind all thoughts • The “I AM” beyond identity It represents seeing clearly: • Through illusion • Through ego • Through assumption This is “Know Thyself.” ⸻ 🕊️ The Wings — Freedom & Transcendence Extending from the Ankh are the wings. They symbolize: • Liberation of the soul • Rising above limitation • Expansion of consciousness This is what happens when you: • Breathe deeply • Awaken your awareness • Step into your true nature You don’t just live… you ascend. ⸻ 🌬️ The Deeper Meaning (Your Brand Essence) When you put it all together: • The Ankh = Life force • The Eye = Awareness • The Wings = Freedom 👉 Flow Thyself = Activate your life force (breath), awaken awareness, and liberate your being.

Most people think oxygen is the most important gas in the body… But carbon dioxide (CO₂) is just as essential. CO₂ is what allows oxygen to actually release from the blood into our cells (Bohr Effect). It regulates blood flow, calms the nervous system, and determines how well we handle stress. When we build CO₂ tolerance, we unlock powerful benefits: • Better oxygen delivery to the brain & muscles • Greater stress resilience • Increased vagal tone (stronger nervous system) • Improved circulation & blood flow • More efficient breathing • Greater calm, focus, and energy Low CO₂ tolerance often leads to over-breathing, anxiety, poor oxygen delivery, fatigue, and a nervous system that reacts quickly to stress. The beautiful part is that we can train this. Ways to increase CO₂ tolerance: • Nose breathing • Slowing the breath • Breath holds One practice I incorporate daily: After a gentle nasal breath in and out, I exhale, hold the breath, and plug my nostrils, working toward a 40-second hold. This level of CO₂ tolerance strongly correlates with a nervous system that can remain calm under stress. The breath is always with us. And through the breath we can regulate our state, calm the mind, and strengthen the body from the inside out. Flow Thyself.

In my yoga studio this month we’re covering the book “The 4 Agreements” super profound short read. This week the theme was the second agreement, which is ‘Don’t take things personally.” A cool story of the Buddha illustrates that well that I shared in today’s class: The Story of the Angry Man and the Buddha One day, while the Buddha was teaching, a very angry man approached him and began shouting insults. He cursed him, criticized his teachings, and tried to provoke him in front of the crowd. But the Buddha remained completely calm. He listened quietly without reacting. When the man finally finished, the Buddha gently asked him a question: “If someone offers you a gift and you do not accept it, to whom does the gift belong?” The man replied, “Then it belongs to the one who offered it.” The Buddha nodded and said: “In the same way, I do not accept your anger. Therefore it still belongs to you.” The man stood there stunned. The Buddha had not fought back, defended himself, or taken the insult personally. Instead, he showed that anger only harms the one who carries it if others refuse to receive it. The Deeper Teaching The lesson is simple but powerful: • Insults only affect you if you accept them. • Other people’s anger is often their own suffering. • Peace comes from not taking things personally.

Much love to you mi hermano 🙏🌬️💗 they shall be getting better! Lots of work to do…