The Home of DaoNamics™: A Total Body Fitness Method

by fbernall

Welcome! I’m Fernando Bernall, the creator of the DaoNamics™ Fitness System. I called it DaoNamics™ because it follows a Dynamic Path towards complete body-mind fitness, focusing on general strength and pliability with weight loss as a side effect of training. [click to continue…]

The SpiralFlow Method of Joint Mobility for Baby Boomers

by fbernall
SpiralFlow Method

In 2009, the first boomers turned 65 and every 8 seconds a boomer turns 50, making it the fastest growing demographic group in America currently numbering around 78 million strong. The Boomer Generation has come to age.

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The Kettlebell Clean With A Tai Chi Twist

by fbernall
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In this post, I would like to share a little drill I created for cleaning and racking the kettlebell through the use of unilateral hip extension and the use of a tai chi bow stance. The drill becomes more complex when we consider that the kettlebell is being cleaned on the contralateral arm of the [...]

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Kettlebells: What Are They?

by fbernall
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They look like cannonballs with handles. They come in different “poods”; one pood being 16 kilograms or around 35+ pounds. The “Beast” weighs around 3 poods or 48kg = 106lbs; a real monster. They come from the Highlands of Scotland and a Russian dictionary dating back to 1704 calls them “girya”. We call [...]

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Gong Fu

by fbernall

The term “Gong Fu” aka “Kung Fu”, can be roughly translated to: “skill acquired through practice”, and its general use in the West, which departs from the etymological meaning of the Chinese characters, is in reference to the martial arts. In the following, I will attempt to share with you some of my current views [...]

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The Kettlebell Windmill: Strength and Stretch in Motion

by fbernall
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There are many drills with kettlebells that not only are demanding, but also are very revealing or diagnostic in nature. The Windmill (WM) along with the Turkish Get Up (TGU), are two of such drills and on this short article I would like to highlight the Windmill. I will also share a little video showing [...]

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Tai Chi: Software for the Body

by fbernall

It has now been over two decades since I first started my study and practice of tai chi.. Many of those years were under the guidance of my teachers. But a large portion of this time span has been self-study along with self-correction.  This path of self-study, is challenging.  The enthusiasm to continue daily practice [...]

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Kettlebell: The Belly Fat Blaster

by fbernall
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Belly fat, a gentler term for abdominal fat, is perhaps the number one telltale sign of fitness decline and the subsequent deterioration of one’s general health. At some stage in life, abdominal fat becomes synonymous with Metabolic syndrome and is often associated with a decline in testosterone or the so called male menopause. Kettlebell training, [...]

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The Four Methods: A Common Ground between Personal Training and Acupuncture

by fbernall

Personal training is similar to the practice of Acupuncture in that both systems, to be effective, employ four methods to gather information in order to offer solutions specific to the client. Each individual must be treated in accordance to the information gathered through looking, asking, listening and palpating at the time of the first and [...]

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Swimming Dragon: For Boomers’ Healthy Spine

by fbernall
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Swimming Dragon is perhaps one of my favorite sets I teach to my Baby Boomer Clients to help  keep the spine in a healthy condition. Not only is the vertebral column exercised, but the joints of the knees, ankles, hips, elbows, wrists and shoulders, along with the neck, receive a mild and invigorating workout.
Joint mobility [...]

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The Fitness Professional: A Model in the Health care Field

by fbernall

As a health care practitioner, I have found that a vital missing component in most medical practices that focus on pain management, is a fitness program that can be easily integrated within the physician’s current work model.While at first sight the inclusion of a fitness regime into a treatment plan may seem an easy process, [...]

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