Monthly Archives: January 2014

The Plank Challenge


The 30 Day Plank Challenge will send your core strength through the roof! Yes, all you have to do is HOLD this position, nothing else! It looks pretty easy, but it isn’t!

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – REST
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – REST
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – REST
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – 210 seconds
Day 26 – REST
Day 27 – 240 seconds
Day 28 – 240 seconds
Day 29 – 270 seconds

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Benefits of Plank Exercise:

*It strengthens your lower back
*It develops your core muscles – which include the abs, back, hips and the butt.
*Helps you to avoid injuries and encourage good posture
*Can be done anywhere
*Develops your abdominals by targeting the rectus abdominis

SUPPORT each other in Fitness!!

I got this from a post in Facebook. It doesn’t appear to be difficult and I will add it to my developing fitness practice alongside the at least five minutes QiGong ‘Standing Stake’ that I have also resolved to add.

Gandhi’s Racism

Some of the information in this short video is inaccurate, notably the reference to ‘Dravidians’ but the assertions about Gandhi’s racism are correct.

Throughout his life, Gandhi preached racism and prejudice against every minority group he encountered – African blacks, Indian blacks (commonly called Dalits), Sikhs, and Muslims. He severely damaged Indian minority campaigns for equality, and arguably even contributed to the rise of apartheid in South Africa. He never admitted to his racism or apologized for it. In fact, India’s black community condemns Gandhi. Mayawati, a Dalit leader, blames Gandhi for India’s caste problems, saying, “He divided Indian society into two categories – the weaker sections and upper castes.” Dr. B. R. Ambedkar, a contemporary of Gandhi, was even more blunt, saying: “If a man with God’s name on his tongue and sword under his armpit deserved the appellation of a Mahatma, then Mohandas Karamchand Gandhi was a Mahatma.”
Source: OFMI

Colin Wilson

“When I’m bored, my sense of values goes to sleep. But it’s not dead, only asleep. A crisis can wake it up and make the world seem infinitely important and interesting. But what I need to learn is the trick of shaking them awake myself . . . And incidentally, another name for the sense of values is intelligence. A stupid person is a person whose values are narrow.” ~ Colin Wilson The Black Room (1975)

I learned that one of my favourite authors, Colin Wilson died in December at the age of 82. I never read his most celebrated mainstream book ‘The Outsider’ but I read some of his other work including two science fiction novels, ‘The Mind Parasites’ and ‘The Philosopher’s Stone’, that I rate very highly. One of his themes, the major one, is that there is something blocking humans from being all that we could be. In his sci-fi he identifies the blockage with discarnate alien entities who have some reason for inhibiting our development. In his non-fiction he talks about boredom and the ‘trick’ of shaking ourselves from it.

Wilson’s writing draws us into his quest for finding this ‘trick’ of shaking ourselves awake and he constantly reminds us that it is necessary and possible to stay awake. He was a very optimistic writer and one whose writing and ideas may well be worth revisiting.


Professor Hans Rosling’s interesting presentation, using state of the art visuals, argues that the world’s population will stablise at about 11 billion by the end of this century because of a declining birth rate. Also looks at changes in global poverty over the last century.