https://www.washingtonpost.com/wellness/2026/02/18/hunter-hess-balance-training/

I was thinking we would warm up with this form because it works the major postures of the 24 without stressing the sequence or transitional postures. It might make each section easier when we tie them together. This is a great video with excellent tempo to see what each posture looks like. https://www.youtube.com/watch?v=P4Z4sQNQtJM

Coach Kahle’s Ten Rules of Good Nutrition The Foundation of the Stealth Life – Strong and Healthy, Lean and Fit Introduction: Eat With Purpose Nutrition isn’t just about calories—it’s about capability. The foods we eat become the tissues, hormones, and energy that fuel everything from a heavy lift to a calm mind. Coach Kahle’s Ten Rules of Good Nutrition were built from years of experience training athletes, seniors, and everyone in between. These rules form a simple but powerful system to help you look, feel, and perform your best—whether your goal is to compete, stay strong for life, or just wake up feeling good every day. The secret to success? Consistency. Simplicity. Preparation. Follow these ten rules 90% of the time, and your results will speak for themselves. Rule 1: Eat Small, Frequent Meals Every 2–3 Hours Your body functions best when energy and nutrients arrive steadily—not in massive spikes followed by crashes. Frequent meals maintain stable blood sugar, reduce hunger swings, and keep your metabolism active. Coach’s Notes: - Aim for 4–6 feedings per day. - Meals don’t have to be big—just balanced. - Consistency trains your body to burn, not store, energy. Why It Matters for Seniors: Frequent, smaller meals help prevent energy dips, muscle catabolism, and digestive overload. This rhythm keeps you feeling steady, alert, and strong. Rule 2: Include Protein at Every Meal Protein is the foundation of muscle repair, immune function, and hormonal balance. Without adequate protein, your body literally starts recycling itself. Coach’s Notes: - Include a lean protein source every time you eat: eggs, chicken, fish, Greek yogurt, beans, or protein powder. - Seniors often need more protein, not less—about 0.8–1 gram per pound of lean body weight for active adults. Benefits: - Protects against sarcopenia (age-related muscle loss). - Enhances recovery from training. - Keeps hunger at bay longer than carbs or fats. Rule 3: Include a Fruit or Vegetable at Every Meal

This is one of the videos I used during my certification program. I found his rhythm and flow to be enchanting during his performance. Do not expect me to have this level of grace and serenity! 🤓 https://www.youtube.com/watch?v=Aold9sHQgKo