Mindfulness
Fearlessness &
Integrity
💃Training that is addictive in a good way!🕺
Welcome to an introduction of the MFI Workout Fitness Routine (WFR) 2021. This is an innovative and organically architected workout system. You will learn here about the training goals and objectives, benefits, requirements, health-suitability, other eligibility criteria and more. You can also access the Test Drive lessons as well as the video conference meeting for a Q&A before making your decision.
What are a few things you should instantly detect from this video? (Full Courtesy and Credits of Fight Science)
What are a few things you should instantly detect from this video? (Full Courtesy and Credits of Fight Science)
This workout fitness routine is a five (5) phase daily practice routine that may last from about 25 mintues to 30 minutes. In this Covid-era you train in the comfort of your home or office and in proximity of those in your household. With the MFI WFR you train for the following seven Ds:
These are performed within the 360° forward and reverse rotation dimension. What better way to experience your feel-good endorphins kicking-in knowing that you’re performing your workouts while learning to really stay safe and to avoid and escape harm and hurt.
Note - learning defense and self-defense is not about hitting back someone or some object after it strikes you. NO, the MFI WFR self-defense is all about not being in a place or time where someone or some object may hit you and if you were being hit, your intent and action is to avoid or stop the harmful action as it is in the process of unfolding, or continuing. If you were already hit and there is no longer a connection between you and what hit you, then you must resist yourself from further escalating violence. Your #1 duty in this context is to be PREPARED TO WARD-OFF. The MFI WFR teaches you preparedness. Think 'personal space integrity' in the "V" length distance around you.
- Defensive muscle memory
- Defensive instincts
- Defensive reflex action
- Defensive agility
- Defensive swiftness
- Defensive speed, and
- Defensive strength
These are performed within the 360° forward and reverse rotation dimension. What better way to experience your feel-good endorphins kicking-in knowing that you’re performing your workouts while learning to really stay safe and to avoid and escape harm and hurt.
Note - learning defense and self-defense is not about hitting back someone or some object after it strikes you. NO, the MFI WFR self-defense is all about not being in a place or time where someone or some object may hit you and if you were being hit, your intent and action is to avoid or stop the harmful action as it is in the process of unfolding, or continuing. If you were already hit and there is no longer a connection between you and what hit you, then you must resist yourself from further escalating violence. Your #1 duty in this context is to be PREPARED TO WARD-OFF. The MFI WFR teaches you preparedness. Think 'personal space integrity' in the "V" length distance around you.
Daily workouts are an essential component of maintaining good physical and mental health. The MFI WFR 1.0 is a daily fitness routine with a built-in or integrated self-defense practice. A stopwatch or clock will be helfpul to help you track the time. Benefits include the following:
Since its a fitness and self-defense practice that conditions one to avoid harm, practice retreat, as well as to stand-your-ground if one's life is at risk, these attributes make the MFI WFR 1.0 both legal, ethical, and even judicious.
- You may experience perspiration in about fifteen to twenty minutes into your routines
- Movement techniques are 99% deflection and blocking, with only 1% strike force
- One is able to develop form, speed, and power
- One learns how to differentiate speed from power
- Improve muscle memory
- Improve instinctive responses
- Improve movement memory
- Improve agility
- Improve reflexivity
- Improve oxygenation through deep breathing, hydration, and in-between rest states
- Improve strength - the squeeze pre-assessment test
- Improve power - the Candle flame-out pre-assessment test
Since its a fitness and self-defense practice that conditions one to avoid harm, practice retreat, as well as to stand-your-ground if one's life is at risk, these attributes make the MFI WFR 1.0 both legal, ethical, and even judicious.
The trainee is expected to be demonstrate integrity and responsibility in ensuring that one's health condition allows one to participate in a workout that is not injurious to one's health. Be sure to discuss more with your Safety Coach prior to engaging in the workout sessions and to discuss what adjustments can be made for accommodation. The requirements are as follows:
- This program practice requires no weightlifting or weight-training
- No specific nutritional diet or formula is required
- No strenuous, painful, or high-intensity workouts are required
- No previous self-defense or martial arts training or certification is required
- This training requires about twenty-five (25) minutes of your time, preferably on a daily basis
- A good sense of willingness, a good attitude, respect, humility, patience and restraint, bravery, and good conduct and behavior
- As in all workouts, one must not have a medical ailment for which one's healthcare provider would reasonably and professionally adjudicate against any training
- As in all workouts, use wise judgement and be sure to contact your healthcare provider for additional information if one is unsure about his or her current medical condition and workout readiness
- Generally, no aspects of this WFR results in pain or discomfort
- If one experiences pain or discomfort from this or any workout routines one is advised to avoid such activities
This training is open to children, youths, teenagers, as well as younger and older adults barring any medical restrictions. Get the training for yourself or your loved one. In this introduction you can test drive the first three starter WFR lessons as well as join the online videoconferencing meeting for a Q&A session. Upon acceptance of the Use and Terms Agreement you get access to the full program of lessons via the MFI WFR training portal. At the completion of your training you earn the unique MFI WFR Certification and you are then eligible to earn a personal recommendation from your Coach.
The MFI WFR 1.0 offers a four (4) hour orientation that describes the five (5) phases of the workout routine that lasts for about twenty-five (25) to thirty (30) minutes. There are no monthly fees. There is a one-time license fee. There is an optional future license upgrades for any new content added. The daily workout fitness routine structure is as follows:
Orientation Session |
Phase |
Demonstration Time |
Workout Time |
Session 1 |
Phase 1 - Warmups |
.5hr |
5 Mins |
Session 2 |
Phase 2 - Forms |
.5hr |
5 Mins |
Session 3 |
Phase 3 - Speed |
.5hr |
5 Mins |
Session 4 |
Phase 4 - Power |
.5hr |
5 Mins |
Session 5 |
Phase 5 - Cool-down |
.5hr |
5 Mins |
- |
- |
Total |
25 - 30 Mins |
The process for completing the MFI WFR 1.0 Curriculum is as follows:
- Submit the Pre-assessment survey
- Complete the Free Consultation and Q&A
- If Accepted, complete the Terms and Use Agreement
- Complete the program registration
- Schedule the half-hour workout demonstration sessions per workout phases
- Complete a thirty (30) day training cycle
- Conduct Weekly and Post-assessment surveys
- Award the Certificate of Completion
- Provide the Management HelpDesk Service
- Provide follow-ups as needed
The Pre-assessment Survey
The Pre-assessment Survey
A trainee may already have an existing workout program in effect. This survey allows me to better determine how the MFI WFR 1.0 can best be integrated with your existing program. The survey can be accessed here at Pre-assessment Survey in preparation for the Q&A discussion.
A trainee may already have an existing workout program in effect. This survey allows me to better determine how the MFI WFR 1.0 can best be integrated with your existing program. The survey can be accessed here at Pre-assessment Survey in preparation for the Q&A discussion.
The MFI WFR 1.0 Q&A (Via Videoconferencing FaceTime, Zoom, WebEx)
- What qualifies me to offer this program?
- Personally, I've developed, and I've benefited from this training based on my own test results
- Professionally, I'm qualified to be trusted, and to act with responsiblity and integrity in coaching and advising others
- Is the MFI WFR a physical or intellectual product?
- Why is WFR referred to as ethical and legal self-defense 99/1 where 1% strike force is used?
- Is the WFR a platform that can be enhanced?
- Why is your personal or private space your protected zone?
- What is the Spider's Web technique?
- What is base zero (0), -1, -2, -3 etc. of your personal zone?
- What is agility from your fingertips to your toes?
- What is WFR geometry and stability?
- What is meant by your limbs move only in their orbits?
- An attack towards you should be met with your retreat, ward-off, avoid or forgiveness?
- Can you hear the sound of your defensive deflection, block, grab, strike?
- Should I get a blood-work physical before starting your training?
- Should I use workout props?
- How do I learn to differentiate speed from strength?
- Can I forgive evil if I could not have avoided it?
- What does Bruce Lee mean by offensive defense?
Test Drive Lesson 1 Steps
Just a fancy way of saying 'think' straight and stay 'fit'. Imagine something came towards you, maybe it's the Fall season and the wind blew a leaf towards you. You did not realize that it's a simple leaf 🍁 but you reacted "properly" just as if something bad had attempted to hit you, by invading that 2 feet personal space around you. What do you do? Try this!
1. Pull to the left, or pull to the right, or pull slightly back (practice)
2. Pull slightly back and say 'I seek refuge in the Creator' (It makes sense to blurt out to the Creator cuz someone or something is about to hurt you right? When you say the words 'I seek refuge in the Creator' your abdominal muscles contracted didn't they? However, repeat Step 2, as follows)
2. Pull slightly back and say '<optional phrase>'
What happened?
3. Bend slightly at the knees
1. Your muscles are way better contracted/conditioned
2. By pulling slightly back, and by bending slightly at your knees, you are resting much firmer and balanced with a better center of gravity
3. Practice well until your next lesson
1. Pull to the left, or pull to the right, or pull slightly back (practice)
2. Pull slightly back and say 'I seek refuge in the Creator' (It makes sense to blurt out to the Creator cuz someone or something is about to hurt you right? When you say the words 'I seek refuge in the Creator' your abdominal muscles contracted didn't they? However, repeat Step 2, as follows)
2. Pull slightly back and say '<optional phrase>'
What happened?
3. Bend slightly at the knees
1. Your muscles are way better contracted/conditioned
2. By pulling slightly back, and by bending slightly at your knees, you are resting much firmer and balanced with a better center of gravity
3. Practice well until your next lesson
Test Drive Lesson 2 Steps
Quick Recap - Now that you've practiced to pull easily to the left, right, and back with conditioning your abdominals, you're ready for getting the leaf 🍁 out of the way before it hits you.
1. Pull slightly back and say '<optional phrase>'
2. Bend slightly at the knees
3. Cup your hands as in a prayer supplication 🤲
4. Lower the left hand, push the leaf 🍁 coming at you to the left, with the right hand
5. Cup your hands as in a prayer supplication 🤲
6. Lower the right hand, push the leaf 🍁 coming at you to the right, with the left hand
7. Take a break
8. Repeat Steps 1 thru 7
9. Practice well until your next lesson
1. Pull slightly back and say '<optional phrase>'
2. Bend slightly at the knees
3. Cup your hands as in a prayer supplication 🤲
4. Lower the left hand, push the leaf 🍁 coming at you to the left, with the right hand
5. Cup your hands as in a prayer supplication 🤲
6. Lower the right hand, push the leaf 🍁 coming at you to the right, with the left hand
7. Take a break
8. Repeat Steps 1 thru 7
9. Practice well until your next lesson
Test Drive Lesson 3 Steps
Quick Recap - Now that you've practiced to get yourself out of harm's way, and to push the leaf out of the way from hitting you, now you're ready to move anywhere 360° around you. Why? To fend-off the leaf 🍁 that may not be directly in front of you but perhaps to the side of you or behind of you.
Part 1
1. Pull slightly back and say '<optional phrase>'
2. Bend slightly at the knees
3. Cup your hands as in a prayer supplication 🤲
4. Rotate your left palm, flat, and face-up, and rotate your right palm outwards and fingers lifted upwards and outwards
5. Swinging first with your hips and pivot to the right to about 180°, "only" on the balls of your feet, keeping elbows slightly bent at about 140° while you swing through and stop at about about 180° of swing-thru
6. Undo your actions by swinging back to Step 1
Part 2
7. Rotate your left palm outwards and fingers lifted upwards and outwards, and rotate your right palm flat and face-up
8. Swinging first with your hips and pivot to the left to about 180°, "only" on the balls of your feet, keeping elbows bent at about 140° while you swing through and stop at about about 180°of swing-thru
9. Undo your actions by swinging back to Step 7
10. Repeat Steps 7 thru 9
11. Take a break
12. Practice well until your next lesson
Part 1
1. Pull slightly back and say '<optional phrase>'
2. Bend slightly at the knees
3. Cup your hands as in a prayer supplication 🤲
4. Rotate your left palm, flat, and face-up, and rotate your right palm outwards and fingers lifted upwards and outwards
5. Swinging first with your hips and pivot to the right to about 180°, "only" on the balls of your feet, keeping elbows slightly bent at about 140° while you swing through and stop at about about 180° of swing-thru
6. Undo your actions by swinging back to Step 1
Part 2
7. Rotate your left palm outwards and fingers lifted upwards and outwards, and rotate your right palm flat and face-up
8. Swinging first with your hips and pivot to the left to about 180°, "only" on the balls of your feet, keeping elbows bent at about 140° while you swing through and stop at about about 180°of swing-thru
9. Undo your actions by swinging back to Step 7
10. Repeat Steps 7 thru 9
11. Take a break
12. Practice well until your next lesson
Full Program Next Lesson ...
Click here to review the Terms and Use Agreement
Click here to Accept the Terms and Use Agreement and proceed to register
Launch Full Program
Click here to Accept the Terms and Use Agreement and proceed to register
Launch Full Program
(Courtesy emojipedia.org)
Be sure to register for the full program license and start developing your mind and body coordination with swiftness, agility, strength, power, and mindfulness. Keep in mind that one is not the creator of the body and mind but one can only practice the things that may help the mind and body to "avoid the bad" and "do good".
For comments, questions or suggestion be sure to contact your Coach Buddy Bacchus at 240.506.7203 or send email to [email protected]
As always, you stay safe and well.
For comments, questions or suggestion be sure to contact your Coach Buddy Bacchus at 240.506.7203 or send email to [email protected]
As always, you stay safe and well.
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Courtesy - Rocky Theme Song - YouTube.com
MFI Covid-19 Tip
Credits/References
https://emojipedia.org/
https://emojis.wiki/
https://www.utf8icons.com/
https://emojipedia.org/
https://emojis.wiki/
https://www.utf8icons.com/
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Buddy Bacchus, MGMT. Forensics, BS MS MBA PMP® SA Training, Advocacy, & Support Coach - No problem too complex, no concern too trivial |
Get honest and trustworthy ANSWERS and SOLUTIONS to critical questions and concerns in various topic areas. Get How-to and Step-by-Step advise and guidance in support of your decision making needs for your work performance, your safety-fitness, safety-awareness, and your navigation through known and unknown situations. Manage the improvement of your performance, instincts, and guidance with the ethics, optics, and forensics of decision making. Beware, recognize, detect and counteract harm, insanity, oppression, manipulation, bullying, humiliation, intimidation, and harassment for a stronger, braver, capable, and more invincible You.
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