Unlock the Guide. Learn the Flows.
Discipline begins with the promises you make to yourself. Each small commitment kept builds strength, and self-respect. Over time, those daily actions shape who you are.
The first 100-days starts now
Download your free 100-day tracker and learn the 9 foundational movements that will reset your body and sharpen your mind. This is where consistency meets transformation.
FOLLOW THE FULL ORIGINAL FLOW
Move with Your breath, Breathe with Intention. The 9 foundational exercises that reset your system and reconnect your mind, body, and energy. This is the flow that started it all.
[MIND|BODY|ENERGY] FLOW
A daily movement ritual to unlock energy, flush toxins, and train your nervous system before the world gets a grip on you.
01 Lymphatic Hops
Bounce. Shake. Jump around. Think childlike energy — loose, free, no structure.
Benefits:
➡️ Loosens fascia and joint capsules
➡️ Do it daily Initiates full-body lymphatic flow
02 Spinal BodyWaves
Pelvis-to-head undulations that teach internal flow.
➡️ Aligns and mobilizes the spine
➡️ Moves cerebrospinal fluid
03 Arm Swings (Front to Back)
Dynamic openers to activate upper body lymph and rhythm.
Benefits:
➡️ Opens chest and shoulders
➡️ Clears the breath pathway
04 Trunk Twists
Twisting the spine with full-body intention and rotational breath.
Benefits:
➡️ Mobilizes thoracic spine and ribs
➡️ Rings out digestive organs
05 Dead Arm Swings
Loose, relaxed cross-body throws with zero tension.
Benefits:
➡️ Stimulates spleen/liver meridians
➡️ Encourages total relaxation under motion
06 Golf Swings
Strikes through the diagonal planes of the body with power.
Benefits:
➡️ Engages obliques, glutes, and rotational sling
➡️ Builds spinal whip mechanics
07 Marches with Slaps
Rhythmic stomps with slap contact for lymph flow + core activation.
Benefits:
➡️ Boosts circulation in hips and gut
➡️ Triggers cross-body neurology
08 Ballet Squats
From a standing position with feet slightly turned outward, drop into a deep squat while keeping your core strong and spine tall. As you rise, swing your arms above your head, crossing them at the top to open the shoulders and lengthen the spine.
Benefits:
➡️ Builds lower body strength & hip mobility
➡️ Opens chest & shoulders for better breathing
09 Horse Stance
An ancient posture from Shaolin Kung Fu, Tai Chi, and Qigong practiced for over 2,000 years. Stand with feet wider than shoulder-width, toes forward, knees bent deeply, and back straight. Sink into the stance and maintain strong, grounded energy.
Benefits:
➡️ Builds powerful legs, hips, and core strength
➡️ Sharpens focus, patience & mental endurance
Bonus: Face Tapping & Lymph Flush
Tap with the fingertips over face and neck zones. Finish with slow sweeps from ears to collarbones.
Benefits:
➡️ Reduces cortisol (up to 40% in one study)
➡️ Stimulates vagus nerve and calms inflammation
➡️ Improves facial tone, clarity, and sinus flow
➡️ Anchors you back to breath and presence
Consistency & Intensity: The Secret Sauce
This system works because it’s not random, it’s rhythmic. Every breath is intentional. Every motion is medicine.
➡️ Do it daily
➡️ Breathe in sync with each move
➡️ Increase depth over time — not by force, but by mastery
NECK [MOBILITY|MOVEMENTS|FLOW]
Your neck is the bridge between your mind and body, it’s where stress, tension, and energy blockages love to build up. This 4-movement series unlocks circulation, restores mobility, and trains you to release stale energy with every exaggerated exhale.
01 Prayer Twist
Hands pressed together in prayer position. Push into one side while turning your head to the opposite side. Hold 2 seconds, then switch.
Breath: Exhale deeply as you twist, inhale back to center.
Benefits:
➡️ Relieves stiffness in the cervical spine
➡️ Balances left/right neck tension
➡️ Builds coordination between hands, head, and breath
02 Yeses
Nod head up and down. Chin to chest on the down, eyes to sky on the up. Start slow, then build rhythm.
Breath: Exhale as chin drives down, inhale as head rises up.
Benefits:
➡️ Loosens tight traps & suboccipitals
➡️ Restores natural neck flexion/extension
➡️ Syncs breath with spinal wave
03 nos
Turn head side to side like saying “no.” Hold 2 seconds at each end, then flow with rhythm.
Breath: Exhale as chin drives toward shoulder, inhale returning to center.
Benefits:
➡️ Releases deep neck tension
➡️ Improves rotational range of motion
➡️ Trains relaxed breathing under rotation
04 The owl
Retract chin back (like hiding into your shell), then gently extend neck forward (like peeking out of a tree).
Breath: Inhale on retraction, exhale as you extend.
Benefits:
➡️ Improves posture and neck alignment
➡️ Restores balance between front/back neck muscles
➡️ Clears “stale energy” from cervical spine
MIND | BODY | ENERGY TIP
Wherever you feel tension or discomfort, that’s where you must bring your mind’s awareness. Breathe into that exact spot, inhale fresh energy, exhale stale energy, until you feel the release.
The neck is a valve for your energy flow. Each exaggerated exhale is a release of tension and stagnant energy. Each inhale pulls in fresh vitality and mental clarity. Do this daily to keep the head and heart connected.
SHOULDER [MOBILITY|MOVEMENTS|FLOW]
This 3-movement series will unlock your shoulders, improve circulation, and release stored tension. The key is to sync every rep with your breath, inhale fresh energy, exhale stale energy. That’s how you move efficiently and keep your energy flowing. Bring your mind to the area of tension/discomfort and relieve with every exhale.
01 SCARECROW Twist
Elbows bent at 90° in a “goalpost” position. Rotate arms back and forth, keeping elbows level with shoulders.
Breath: Exhale as you twist, inhale back to center.
Benefits:
➡️ Opens chest & shoulders
➡️ Improves posture
➡️ Boosts circulation to upper back & neck
02 Crucifix Twist
Extend arms straight out like a crucifix. Slowly rotate side to side through shoulders and upper spine.
Breath: Exhale as you rotate, inhale returning to center.
Benefits:
➡️ Expands chest & ribcage
➡️ Relieves tension in traps & shoulders
➡️ Builds rotational mobility
03 Front–Back Claps
Swing arms wide open to the back, then clap together in front with rhythm and control.
Breath: Inhale as arms open, exhale as they clap behind back
Benefits:
➡️ Improves blood flow to chest & shoulders
➡️ Loosens tight pecs & delts
➡️ Restores fluid motion to upper body
MIND | BODY | ENERGY TIP
Every movement should be breath-synced. Efficient breath = efficient energy flow = slower fatigue and more freedom in your body.
