Motor-Humano

  • World-Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,…

    Paulo Sena

  • Waist line workout

    This workout puts emphasis on your midsection. Also known as “core” area. Do this workout with intensity and you’ll feel the results in the next 12 weeks. Combine it with good sleep and good nutrition and you will also see your body changing. Overhead squats Overhead squats Deadlift Deadlift Thruster (front squats + push press) Thruster Assisted…

    Paulo Sena

  • The whole body contains the mind

    The mind is everywhere, with every atom. Wherever you feel anything, the mind is there. The mind feels. The whole body contains the mind, the whole body! S.M. Goenka Hummm! I knew the psychological effects of physical activity came from somewhere 🙂

    Paulo Sena

  • Vipassana Running

    Today I did something diferent: “Vipassana Running”. When I started my sunday morning run I thought: – I could start scanning my body for sensations…! So I did. I scanned the whole body for sensations from top to bottom and from bottom to top with a quiet and equanimous mind (did 100% do make it…

    Paulo Sena
  • Sunrise at Igatpuri

    My 10-day Vipassana Course at Igatpuri (India)

    When I decided to accept the invitation of a friend I had no idea what I was getting into. A 10 day meditation course with a schedule that made us start at 4am and finishing at 9:30pm.Limited food intake, (specially for me only bread and bananas), limited sleep allowed of about 6h (for me was…

    Paulo Sena

  • Travel workouts

    There are no reasons for not to workout when you’re travelling and maintaining or even improving your fitness levels. Here is a couple of proposals that I personally tried these days. I could not run because of air pollution at the place where I have been and I could not swim because I didn’t have…

    Paulo Sena