I love the things this body can do and share the ways that can heal yhe body. Through martial arts practice, I found simple and effective motions. ASMR is central to an enjoyable exercise session of program.

ASMR, or Autonomous Sensory Meridian Response, is a phenomenon where specific sounds, touchs, or visual stimuli trigger a tingling sensation, often starting at the scalp and moving down the spine. This sensation is known to create a sense of calm, relaxation, and even euphoria. While ASMR is typically associated with videos designed to elicit this response, recent studies suggest that combining ASMR with exercise can amplify the release of endorphins, the body’s natural "feel-good" hormones.

Endorphins are neurotransmitters produced by the brain that act as natural painkillers and mood elevators. They are often released during physical activity, leading to what is commonly referred to as a "runner’s high" – a state of bliss and reduced stress. Exercise, is known to boost endorphin levels, promoting feelings of well-being and reducing anxiety.

SilverNinjas Dynamic Balance program provides these benefits and more. By integrating ASMR into your workout routine, this program enhances the effects of exercise, helping you achieve deeper relaxation and a prolonged endorphin high. 

The relaxation induced by ASMR lowers cortisol levels (the stress hormone), allowing for a more focused and effective exercise session. In turn, exercise boosts endorphin levels, further enhancing relaxation and mood. SilverNinjas Dynamic Balance program transforms your fitness routine into a holistic experience that benefits both body and mind, leaving you feeling physically and mentally rejuvenated.

Incorporating ASMR into your exercise routine could be the key to unlocking a more enjoyable and effective workout, providing lasting benefits for your overall well-being.

Blessings!
​  JR

Good instruction. Watch all the way through. Practice individual parts until you're comfortable. 

Enjoy,
​  JR

​https://www.youtube.com/playlist?list=PLRjZBAfyThDIso5pczA9ocAHRVy6vdRyv

JR's Banana and Sweet Potato Bars (KIKIS)
There can last about 2 weeks if kept in the refrigerator. 
A basic recipe for 6 lbs, or two large cookie sheets of bars. I make it in 3 stages. Steamed, Wet, Dry.

Steamed:
- 3 lbs sweet potato, and 1 lb carrot, shredded, mixed, and steamed. 45 min. Stir once.

Wet:
Wet mix in a food processor, or mash by hand. This is where the "flavor" of the bars is most created. Taste test and adjust.
 I add these in order.
- Four bananas (1 lb), ripe is better but not necessary, mashed or pureed.
- Quarter cup of coconut oil
- 1/4 cup whole pumpkin seeds. 
- 1/2 cup nut or seed butter (I like sunflower seed butter)
- Vanilla, Cinnamon to taste. 
- Salt to taste 

 Dry:
Use a large bowl and whisk the following:
- 1/4 cup almond meal, 1/4 cup protein powder, 3/4 cup shredded coconut.

Assembly:
Combine Wet into Dry, and mix well. Add Steamed. Mix well, but small clumps are ok.

Bake/Dry
Layout parchment paper on a large cookie sheet. Spread the mix out evenly (~1/2" thick). Add fruit or nuts on top and tamp in. Bake for 30-60 minutes at 350 until crust or cracks develop. Slice into cakes or bars, separated by parchment paper.

Optional add-ons:
Shredded and Toasted apples, dried blueberries, dried cranberries,  dried figs, and dried cherries.

Dry mix substitutes (any ratios): protein powder 2oz, almond meal, coconut flour, gluten-free bake mix, unsweetened chocolate.

Let me know what you think.

Blessings!
   JR

​JR’s Gluten-free Tortilla Recipe
It's so easy to prep, cook, and eat this tortilla. It can be toasted to a good crunch or left soft and pliable. They rarely break as a taco.
I cook them, four at a time, on a 14” flat steel comal and a thin blade spatula, and a silicone spatula as a spreader. A griddle may work. Stainless steel didn’t work for me.
Half cup cassava flour
Half cup buckwheat flour
Half cup almond flour
Quarter cup olive oil
2 tablespoons thyme
Three-quarter teaspoon salt.
About 1 ¾ cup of water.
Mix the flours with a whisk. Combine water and oil and mix into a thin pourable batter. Pour 3” puddle and spread to 4-5” flat. Cook until firm enough to flip with a thin blade spatula. Continue to cook until desired; firm, opaque or crunchy. Try several of each. Makes about a dozen.
Enjoy with butter or JR’s Chorizo, or a veggie taco.