Longboarding is a hobby and sport that draws in people who appreciate smooth rides, fast speeds, and a unique sense of community. Whether I’m gliding down my neighborhood hills or cruising along a beachside path, longboards have brought a refreshing change to how I move and experience the outdoors.
With so many board shapes and riding styles, the longboard world feels big, but it’s not hard to jump in once I have a little background knowledge. I’ve put together this guide to share how longboarding started, why it’s different from skateboarding, and what boards I’d pick to shred and enjoy the ride.
Longboarding
Where It All Began
The story of longboarding starts in California during the 1950s and 60s. Surfers wanted something to ride when the waves were flat, so they attached wheels to wooden planks to mimic surfing on land. This “sidewalk surfing” quickly gained popularity among surfers looking to practice board control and balance away from the water.
From those early days, longboarding slowly built its own identity. The boards got longer and wider than traditional skateboards, making them much more stable for cruising and carving. The surfing influence stuck around, especially in the flowy riding styles and relaxed approach I see in longboarding communities today.
Unlike traditional skateboarding, which leaned more toward tricks, ramps, and street performance, longboarding went in several different directions. There’s downhill racing, easy cruising, dancing, and technical sliding.
The technology improved, too. Modern boards now utilize specific materials, such as bamboo and fiberglass, and wheels have become softer for smoother rides over rough terrain. This keeps longboarding fresh, allowing people to choose a style that suits them, whether they prefer a peaceful ride or a high-speed challenge.
The Difference Between Longboards and Skateboards
At first glance, longboards and skateboards might look pretty similar, but when I pick them up or ride them, the differences become obvious. Here are a few big distinctions that matter in everyday riding:
Board Length and Shape: Longboards are longer (usually 36–44 inches or even more), while skateboards are typically around 28–32 inches. This makes longboards more stable at speed and easier for big, flowing turns.
Deck Flexibility: Longboards often have more flex, which absorbs bumps and makes rides smoother. Skateboards usually have rigid decks for tricks.
Wheel Size and Softness: Longboard wheels are larger and softer, gripping pavement and rolling over cracks easily. Standard skateboard wheels are harder, which helps with tricks but isn’t as forgiving over rough terrain.
Trucks: The trucks (the metal turning parts under the board) are differently shaped. Longboard trucks are often reverse kingpin, which gives better turning and carving. Skateboards use traditional kingpin trucks that are steady for tricks and tough landings.
In short, I pick a longboard when I want an easy ride or downhill fun, and I use a skateboard when I’m heading to a skate park or trying technical tricks.
Riding Styles and What They Offer
Longboarding covers a variety of riding styles, each matched to different board types and setups. Figuring out my favorite way to ride helps me find a board that really fits my personality and goals. Here are a few of the top riding styles I’ve seen and checked out:
Cruising: This is the main style for most beginners and casual longboarders, including myself. It’s all about rolling along sidewalks, bike paths, or through parks, enjoying the scenery and the feeling of momentum. Cruiser boards are usually longer, use soft wheels, and often come in pintail or dropthrough shapes for easy handling.
Downhill: For those who love a jolt of adrenaline, downhill longboarding can be a real thrill. It involves racing down steep hills at high speeds, using special boards built for stability and control. Downhill boards are usually stiffer and wider, designed for serious grip and support. Symmetrical shapes let me handle slides and turns in any direction.
Freeride: Freeride longboarding blends speed, sliding, and tricks. I like freeride’s creative side because it lets me experiment with how I control speed and direction on steeper streets. Boards are generally symmetrical and use harder wheels for sliding, plus they may include foot pockets or slight bends for better grip.
Dancing and Freestyle: This is the most expressive style, blending smooth steps, spins, and tricks. It really is like dancing on the board. Long, flat decks with some flex feel best here, letting me walk up and down the board and pull off crosssteps or shuvits. Soft wheels and mild kicktails make tricks easier without sacrificing cruising comfort.
When I pick a style, I usually think about my favorite spots to ride, how fast I want to go, and whether I want to focus on carving big turns, going for speed, sliding, or even adding dance moves.
Quick Tips to Get Started
Starting with longboarding doesn’t require a bunch of fancy gear, but a few smart tips make the whole experience safer and more enjoyable. Here’s what helped me during my first few rides:
Pick the Right Board for Your Style: Job number one is figuring out if I’ll cruise, bomb hills, or start dancing. Matching the board shape and wheels to my riding plan keeps things simple.
Safety Gear: I always use a helmet and slide gloves, especially if I’m riding faster or learning new slides. Kneepads and elbow pads help prevent scrapes too.
Practice Balance and Turning: I started on flat pavement, learning how to push off, balance with one foot, and make easy turns. Taking things slow at first really helps when moving to steeper ground later.
Learn the Basics of Stopping: Foot braking and carving wide turns help slow things down. As I got better, sliding became a useful way to stop at higher speeds.
Respect Others and the Environment: I stay alert for bikers, pets, or pedestrians—sharing paths and being mindful means everyone gets to enjoy the ride.
Over time, these habits made shredding feel natural, allowing me to explore more challenging routes with ease. Connecting with local riders or watching online tutorials also gave me fresh tips and inspiration to level up my skills.
Common Longboarding Challenges
Learning to shred with longboards brings a few common challenges, but I found these can be managed with a little patience:
Rough Terrain: Longboards handle cracks and rocks better than traditional skateboards, but really rough or gravelly roads can still throw off my balance. Planning routes on smoother pavement keeps things fun and easy.
Board Maintenance: Wheels and bearings need to be cleaned for smooth rolling. I handle this with a soft brush or a special bearing cleaner. Swapping out worn wheels is worth it if my ride feels bumpy.
Weather Risks: Wet or sandy roads lead to slipping and bad falls. I check the weather before heading out and stick to dry days to stay safe.
Learning Curves: Wiping out during my first downhill runs, or losing balance while carving, happens to everyone. Practicing balance, controlling my speed, and starting on gentle hills have all helped build my skills.
Staying Safe While Longboarding
Safety is really important, especially as I get faster or ride in busy areas. Wearing a helmet is always my top priority. Head injuries are no joke and are mostly avoidable with good gear.
Gloves and pads offer extra protection, especially for slides and new maneuvers. I also check that my trucks are tight, wheels spin freely, and nothing odd is rattling underneath before every ride.
I learnt all this after coming off my board at about 40mph going down a steep decline and hitting a stone. I came off and scraped my chin, stomach and legs. A cop pulled up after being called and asked if I was ok. LOL, I said yep and waddled home.
Keeping Your Board in Great Shape
Looking after my longboard isn’t difficult, but it does help me ride smoother for longer. Cleaning bearings, checking for loose bolts, rotating wheels, and wiping grime from the trucks keeps things working nicely. I swap out bushings or wheels if they’re worn down or feel too hard, since this makes a huge difference in stability and ride comfort. A little care stretches out my board’s life and keeps my rides fun.
Longboards Worth Checking Out
After riding and researching, I’ve found plenty of longboards to fit different styles and budgets. When picking a board for beginners, I check if it fits my height, uses reliable trucks and wheels, and is made of quality materials. Here are a few types I’d recommend for shredding right out of the box:
Pintail Cruiser Longboards: Classic surf-inspired shapes make these boards stable and forgiving for relaxed rides and wide carves. Soft wheels soak up bumps, making them an excellent pick for beginners and chill rides.
Dropthrough Longboards: These boards are lower to the ground, so you get more stability and easier pushing. Reverse kingpin trucks provide smooth carving, and they work well for cruising and gentle downhill.
Freeride and Slide Boards: Symmetrical decks with crisp edges and medium flex let me slide, spin, and test out technical moves. Harder wheels are great for sliding, while foot pockets give a better grip for sharp maneuvers.
Dancer Boards: Super long, flat decks (48 inches or more) let me try steps, spins, and footwork with lots of space. Mild flex and big, soft wheels help keep tricking and cruising comfortable.
The best board for me comes down to how I want to enjoy my rides. Whether I want to relax, chase speed, or get creative with dance steps, there’s a longboard that fits.
Frequently Asked Questions
Question: Do longboards work well for beginners? Answer: Absolutely. Longboards are usually easier for new riders thanks to their stability and forgiving wheels. Starting on gentle ground with a stable cruiser board is a great way to learn the basics fast and safely.
Question: Can I use a longboard for commuting? Answer: Of course. Many people use longboards to get around campus, to work, or just to explore town. They roll smoothly and handle bumps better than skateboards, making longer rides more pleasant.
Question: How do I pick the right longboard size? Answer: Most beginners do well with decks between 38 and 42 inches long. Shorter boards are nimble but less stable, while longer boards give a smoother ride. It’s all about comfort and matching the board to the kind of shredding you like most.
My Wrap
Longboarding is packed with opportunities for fun, adventure, and great outdoor experiences. Understanding its history, how longboards differ from skateboards, and picking a style that fits your personality makes shredding more rewarding from the start.
After picking out the right board, keep it in top shape, and follow key safety tips, that feeling of carving down a smooth road or dancing on a long deck is hard to beat. No matter how you ride, longboarding is about getting outside, having fun, and enjoying the ride, one push at a time.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
PFAS (per‑ and polyfluoroalkyl substances)—commonly referred to as “forever chemicals”—were widely used in traditional nonstick coatings like PFOA and PTFE (Teflon) (Reddit). Though PFOA has largely been phased out since around 2013, PTFE coatings still exist in many products and can begin degrading around 260 °C, releasing fluorocarbon gases and other byproducts that have been linked to flu‑like symptoms (polymer fume fever) and toxic effects in sensitive animals (Wikipedia).
While modern PTFE cookware may be PFOA‑free and considered safe under normal use, overheating (especially above ~260 °C) or using damaged pans can release toxic fumes (Ideal Home). Long‑term exposure to PFAS is also under scrutiny for potential links to metabolic disruption and type 2 diabetes (Ideal Home).
That’s why many consumers now prefer cookware free from PFAS, PTFE, lead, and cadmium, opting instead for ceramic‑coated, stainless steel, cast iron, or carbon steel options.
Aluminum core, oven‑safe to approximately 550 °F, compatible with all stovetops
Stylish design includes magnetic pan racks and canvas lid holder
Dishwasher use discouraged, premium price The Caraway line is consistently praised for offering a safe, nonstick cooking experience with sleek aesthetics (Cookware Space).
Hard‑anodized aluminum body with Thermolon Minerals Pro ceramic coating
Free of PFAS, PFOA, lead, cadmium; induction‑ready base
Oven- and dishwasher-safe, metal‑utensil resistant coating
Nonstick may fade over time; slightly heavy GreenPan’s Valencia Pro earns top marks for safety, performance, lifetime durability, and induction stovetop usability (Cookware Space, Financial Times).
Entirely solid ceramic (not ceramic‑coated metal), with no metals or toxic glazes
Naturally nonstick, suitable for steam, microwave, stovetop (low/medium heat) and oven
Fragile, heavy, slower heat-up; best for slow-cooking and reheating Ideal for those wanting zero metal contact or chemical coatings in their cookware (Cookware Space).
Multi‑ply stainless steel (no coating), oven-safe up to ~800 °F
Completely free of synthetic coatings; excellent heat control, long lifespan
Learning curve with preheating and seasoning An excellent investment-quality option; private-chef–recommended for serious home cooks (Gadgetry Kitchen, Naturally Non-Toxic).
Porcelain enamel over cast iron—no seasoning needed, relatively nonstick
Oven-safe (~500 °F), brilliant heat retention—perfect for braises and stews
Heavy and can chip if mishandled; enamel may leach cadmium or lead in poorly manufactured pieces Well‑made enameled cast iron (e.g. Lodge) offers safe and lasting performance, but beware of lower‑quality versions that may contain heavy‑metal glazes (Wikipedia, Cookware Space).
Other Safe Alternatives Worth Considering
GreenLife Soft Grip Ceramic Set(~16-piece, budget-friendly): PFAS‑free ceramic coating, dishwasher-safe, soft rubber handles; not great for high-heat cooking (EcoWatch).
Tramontina Tri‑Ply Stainless Steel 10‑Piece Set (sub‑$250): Highly praised for heat distribution and build quality; Ina Garten‑approved; excellent non-toxic option (Homes and Gardens).
Cookware to Be Cautious Of
PTFE/Teflon-based nonstick cookware, especially older or overheated pans, can degrade and release harmful fumes at high heat (~260 °C+), potentially causing polymer fume fever and long-term PFAS exposure (Wikipedia).
Cheap or imported enameled cast-iron sometimes use lead or cadmium‑based pigments—especially in vivid finishes—so it’s crucial to choose reputable brands that test for heavy metal safety (Wikipedia).
New stainless steel cookware can leach nickel or chromium into acidic foods, though levels are generally low and not conclusively linked to cancer; people with nickel allergy or iron-overload conditions should be cautious (Wikipedia).
How to Choose Safely & Use Wisely
Seek PFAS-/PFOA-/PTFE-free certification on packaging or company info.
Avoid overheating coated pans—keep cooking temperatures moderate and inspect regularly for wear.
Use proper utensils: silicone or wood on ceramic; avoid metal on delicate coatings.
Cook acidic foods cautiously in stainless—especially if you’re sensitive to nickel/chromium.
Mind metal leaching: cast iron will leach dietary iron (beneficial for many, but avoid if you have hemochromatosis) (Ideal Home).
Hand-wash when advised and follow care instructions to preserve lifespan and safety.
Final Thoughts
Non‑toxic cookware isn’t just a trend—it’s a shift toward health‑first, sustainable kitchen tools.
Whether you opt for a sleek Caraway set, the induction‑ready GreenPan Valencia Pro, pure ceramic Xtrema, heavyweight durability with Made In stainless steel, or the timeless performance of Lodge enameled cast iron, each offers a safer alternative to traditional PTFE-coated pans.
Just be mindful of overheating toxic coatings, choosing reputable brands (especially for enameled surfaces), and following proper care. With the right cookware, you can cook confidently—without worrying about toxic chemicals.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Exploring the Healing Potential of Ancient Sound Tools and Modern Science
Throughout history, sound has been more than just a way to communicate. It has been used to clear energy, evoke emotion, and even heal the body. Today, we are seeing a resurgence in the use of ancient tools like witch bells and Tibetan singing bowls, alongside cutting-edge science exploring the power of sound frequencies in medicine. This blending of old wisdom and new research is painting a fascinating picture of how sound might help support health and wellbeing—even as a complementary therapy in the fight against cancer.
The Protective Chime of Witch Bells
Witch bells have long been associated with protection, spiritual cleansing, and the banishment of negative energy. Historically, these bells were hung by doors or windows in homes throughout Europe, especially in places where folk traditions and pagan practices were strong. The gentle jingle of the bells was believed to keep evil spirits or harmful energies at bay. In some cultures, they were also used during rituals to mark sacred space or invite helpful spirits into a home.
The design of witch bells varies, but they are often tied with cord or ribbon and adorned with symbols like pentagrams, herbs, or crystals. The sound of the bells themselves—usually high-pitched and bright—was believed to carry energy-clearing properties. While there’s little scientific backing for this spiritual use, modern users still claim to feel a shift in energy and peace when bells are rung intentionally during meditation, ceremonies, or daily routines.
The Resonance of Tibetan Singing Bowls
Tibetan singing bowls have an equally mystical reputation. These beautifully crafted metal bowls, usually made from a blend of copper and other metals, have been used for centuries across the Himalayan regions of Tibet, Nepal, and India. They are typically played by running a mallet around the rim to produce a haunting, harmonic tone that resonates deeply within the body.
Historically, these bowls were used in spiritual practices, meditation, and even traditional healing rituals. The vibrations are said to bring the body into a state of balance and harmony, aligning chakras and releasing stored tension. Today, many people use them in sound baths, yoga classes, and therapeutic settings for stress reduction and deep relaxation.
From a physics standpoint, the frequencies produced by singing bowls typically range from 110Hz to 660Hz, depending on the size, shape, and thickness of the bowl. These frequencies can stimulate brainwaves, particularly theta waves (4–8Hz) associated with deep meditation, or alpha waves (8–12Hz) linked to calm awareness. The tactile vibration also affects the nervous system, creating a sense of grounding.
Fast forward to modern science, and we find that sound is still being explored—this time in the field of medicine. Ultrasound therapy is already an established practice, particularly in physiotherapy. But now, researchers are looking at how specific sound frequencies could help treat cancer.
Traditionally, high-intensity focused ultrasound (HIFU) has been used in a “broad-brush” approach. These high-frequency sound waves—well above the range of human hearing—are directed at cancerous tissue, where they heat and destroy both cancer cells and some surrounding tissue. While effective in some cases, it’s not always precise.
However, a more promising approach is being developed using low-intensity pulsed ultrasound (LIPUS). According to Caltech researchers, LIPUS could offer a more selective, less destructive method of targeting cancer. By tuning the frequency and intensity of these sound waves, scientists hope to interact with cancer cells on a more cellular level—disrupting their structure or boosting the delivery of chemotherapy drugs without harming healthy cells. It’s an exciting frontier, still under study, but with a great deal of potential.
Health Benefits Beyond Cancer
Even beyond cancer treatment, sound frequency therapy—sometimes called vibrational medicine—is gaining attention for a wide range of benefits. Frequencies such as 528Hz, known as the “DNA repair frequency,” and 432Hz, often linked to natural harmony and emotional balance, are used in sound healing sessions to promote stress relief, reduce anxiety, and improve sleep.
While the scientific evidence is still catching up to the anecdotal claims, some studies have shown measurable effects. For instance, research has shown that exposure to specific sound frequencies can slow heart rate, lower blood pressure, and regulate brainwave activity—factors that all contribute to general wellness.
Do the Frequencies Correlate?
So, can we draw a connection between witch bells, singing bowls, and therapeutic sound frequencies used in modern medicine?
In many ways, yes. The exact pitch of a witch bell or Tibetan bowl may not match the frequencies used in cancer or other research—those often lie in the ultrasound range, which is above 20,000Hz, far beyond human hearing. However, the principle of resonance is universal. Whether it’s a bell clearing a room’s energy, a bowl balancing your internal state, or an ultrasound targeting cancer cells, all rely on vibrations influencing matter.
Moreover, the lower, audible frequencies used in wellness—like 432Hz or 528Hz—are closer to those produced by singing bowls and are often part of healing rituals designed to calm the nervous system or enhance meditation. And can be incredibly valuable when paired with traditional with other forms of healing.
Ancient Wisdom Meets Modern Science
Bells, bowls, and sound frequencies offer a unique bridge between spiritual tradition and scientific innovation. Whether you’re lighting candles and ringing witch bells for spiritual protection, using Tibetan singing bowls for stress relief, or exploring sound frequency as a cutting-edge cancer therapy, the common thread is vibration—how energy, in its most subtle form, can touch our bodies, minds, and spirits.
My Wrap
As research continues to uncover the potential of sound to affect biology on a deep level, we may one day look back and realize that ancient healers were onto something all along. Until then, sound remains one of the most profound, accessible, and mysterious tools we have to tune the body and soul into balance.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Working at a desk for hours can leave your body stiff, sluggish, and sometimes a bit achy. I’ve definitely experienced those afternoons when I feel glued to my chair and my energy crashes.
The truth is, moving a little throughout your workday doesn’t have to mean heading to the gym; you can squeeze in a 10-minute office workout with zero equipment and barely any space. If your schedule feels packed, these bitesize moves can really help keep joints loose, your mind alert, and your energy up.
This quick guide lays out an easy, all-in-one office workout you can do at your desk or in a small break room. With clear, step-by-step tips, I’ve included everything you need to fit movement into even the busiest workday. These officefriendly exercises are safe for most people, but as always, it’s wise to listen to your body and go at your own pace.
After you try these out, you’ll notice how simple stretches and strength moves can shake off brain fog, ease tension, and give you a little boost, making that afternoon meeting a bit less of a struggle.
Why 10-Minute Office Workouts Matter
Sitting for long stretches can take a toll. Stiff neck, swollen ankles, sore shoulders; these are just a few things you might recognize if you’ve logged years at a desk (I know I do). Even a short burst of movement helps counteract all that sitting, improving circulation and mood. It also helps with posture and gives you a much-needed mental reset.
Common Benefits:
Relieves back, neck, and shoulder tightness
Boosts your energy and focus
Supports better posture over time
Reduces stress and mental fatigue
Ten minutes can seem short, but it’s enough to make a difference. If you move a little every day, you’ll start noticing changes not just in how your body feels, but how you show up at work too.
Before You Start
Before jumping into any exercises, it’s useful to prepare just a bit so you can move safely and get the most from this quick session. I usually take a sec to clear some space next to my chair, make sure my shoes are comfortable (or go barefoot if I’m working from home), and grab a water bottle.
Prep Checklist:
Slide your chair back and tidy away anything on the floor
Wear clothes you can move in, or at least loosen a belt or jacket
Keep some water nearby; hydration actually helps your muscles
Let coworkers know you’ll be “off-grid” for 10 minutes, if needed
If you have specific health conditions or injuries, check in with your doctor about what’s best for you before starting any new routine. A quick chat can help you avoid any tweaks or movements that aren’t right for you, especially if you have chronic issues. Listening to your body is just as important as sticking to a routine.
Your 10-Minute Office Workout
I’ve built this series to hit all the spots that tend to feel stiff during a workday. Move steadily, and don’t worry about speed; focus on good form and breathing. You don’t need any equipment, except maybe your chair.
Minute 1-2: Seated Torso Twists
Sit tall, feet flat on the floor.
Place your right hand behind your chair, your left on your thigh.
Gently twist to the right, hold for a few seconds, breathe.
Repeat on the left.
Alternate for one minute.
Minute 2-3: Shoulder Rolls and Neck Stretches
Roll your shoulders up, back, and down slowly for a minute.
Drop your right ear towards your right shoulder, hold, then switch sides.
Minute 3-4: Standing Desk Squats
Stand with feet hipwidth apart, toes forward.
Lower down into a squat as if sitting toward your chair (don’t actually sit).
Push up through your heels, squeeze your glutes at the top.
Repeat for a minute.
Minute 4-5: Desk Push Ups
Place your hands on your desk, step your feet back into a slanted plank.
Bend elbows, lower chest toward your desk, then push back up.
Aim for slow, steady reps for a minute.
Minute 5-6: Standing Calf Raises
Stand near your chair for balance.
Lift your heels, rising onto your toes, then slowly lower.
Repeat for one minute.
Minute 6-7: Seated Knee Lifts
Sit upright, feet on the floor.
Lifting one knee at a time, keep your core engaged.
Alternate legs for a minute.
Minute 7-8: Wrist and Finger Stretch
Extend your arm, palm up, and gently pull back on fingers with your other hand.
Switch after 30 seconds.
Open and close your hands quickly for the last 15 seconds.
Minute 8-9: Forward Fold and Hip Opener
Stand up, hinge at your hips, and let your torso and arms hang toward the ground.
Slightly bend your knees if needed.
Sway gently, loosening your lower back and hips.
Minute 9-10: Breathing and Reset
Sit comfortably, close your eyes if you want.
Take five deep breaths in and out, letting your shoulders drop with each exhale.
Finish by shaking out your arms and legs.
An Alternative Routine
Making It a Daily Habit
Staying consistent is where you’ll really notice results. I like to put a daily calendar reminder right before or after lunch, so I don’t skip it when things get busy. Even if you shuffle which moves you do each day, just moving regularly is what really matters.
How to Build the Habit:
Add it to your work calendar at the same time each day.
Invite a coworker or two; accountability helps!
Pair it with something you already do, like a coffee break.
The more you move, the easier it gets. It also helps your muscles adapt and your body start to crave those little movement breaks. Over time, you might even find yourself looking forward to these quick workouts as a mental refresh along with the physical benefits.
Customizing Your Office Workout
Every office setup and schedule is a little different, so feel free to mix things up. If you prefer stretching over strength, swap a move. If your office is super busy, break this session into two five minute bursts split across your day. And if you ever have a private space, you can add a quick jumping jack or two for extra oomph.
Ideas for Personalizing:
Swap in wall pushups, lunges, or standing marches if you want more variety.
If you’re in dress shoes, focus on upper body and seated moves.
Track your progress; note if your energy, mood, or posture changes in a notebook. You might be surprised at how much better you feel after just a week or two of sticking to it.
Frequently Asked Questions About Office Workouts
Is a 10-minute office workout really effective?
Absolutely! Small bursts of movement are much better than none at all. You’ll feel more energized, and over time, you’ll likely see less stiffness and better mood at work.
Do I need special equipment?
Nope! Everything listed here is bodyweight based and can be done in basic office clothes. If you want to add a resistance band, that can bring extra challenge, but it’s optional.
Can this replace my regular workout?
These moves help with your daily activity levels but aren’t a full replacement for regular cardio and strength training. Think of them as a healthy supplement to your routine or a foundation for busier weeks. Combining these with walks before or after work is a great way to add to your overall activity.
Quick Steps to Start Moving Now
Pick a consistent time in your workday for a movement break.
Try all or part of this 10-minute routine and pay attention to how you feel after.
Stay flexible; move when you can and experiment with different exercises until you find what works best for you.
These little steps make a huge difference in the long run. I’m always surprised by how refreshed I feel with just 10 minutes of movement, and friends of mine have noticed the same boost.
Give it a try and see what changes for you—sometimes these tiny adjustments are all it takes to step up your workday comfort and focus.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Kettlebell exercises are one of my favorite ways to get in a solid, full body workout at home or in the gym. With just a single kettlebell, you can work on strength, stability, mobility, and even cardio all in just a few moves. If you’re new to kettlebells, things might look a little intimidating at first, but these simple exercises make it easy to get started and build confidence.
You don’t need fancy gear or tons of space for a kettlebell routine. I always recommend starting with a moderate weight that you can safely control; most people do well with a kettlebell between 8kg (18 lbs) and 16kg (35 lbs). The best part is, you can scale these moves up or down based on your strength and comfort level. Unlike traditional weights, a kettlebell’s unique shape means you work your grip and stabilizing muscles a lot more, which gives a boost to athletic performance.
Below, I’ll share five easy kettlebell exercises that are beginner friendly, effective, and practical for almost any workout plan. You’ll also find tips on getting started, common mistakes to watch for, plus answers to questions I often hear from beginners. These steps should help you ease into kettlebell training and set yourself up for a safe, productive adventure with this next level cool fitness tool.
What You Need Before You Start
Before grabbing your kettlebell, make sure you have a clear, sturdy workout space. Give yourself enough room to swing and move around safely. I usually lay down a mat to protect the floor and help with grip. Wearing sneakers with good traction helps too. A mirror nearby can help you doublecheck your form as you learn.
Picking the Right Kettlebell
Start with a weight you can lift easily for at least 8 reps.
If in doubt, go lighter and focus on technique before increasing weight.
Check for smooth, comfortable handles without sharp edges.
Remember that kettlebells with wider handles are great for twohanded moves, while smaller handles suit single-handed exercises.
Quick visual guide
Warm Up First
A few minutes of light cardio (like jumping jacks or jogging in place) and some shoulder, hip, and torso stretches make a big difference. Kettlebell moves really get your whole body involved, so a good warmup helps you avoid injury and get better results. Try hip circles, arm swings, and lunges to prep your joints and get your blood flowing. Taking the time to warm up can even help you get more out of each exercise session.
My GoTo 5 Easy Kettlebell Exercises
I picked these five moves because they cover all the basics. You’ll get a mix of strength, balance, and flexibility work. Plus, you can mix and match for a quick circuit, or focus on just one or two if you’re crunched for time. Each move builds a good foundation for tougher kettlebell workouts in the future.
1. Kettlebell Deadlift
This is usually the first kettlebell move I teach because it helps you practice good hinge technique and builds strength in your glutes, hamstrings, and lower back. The deadlift also sets up your form for almost every other kettlebell exercise, so it’s worth mastering first.
Stand with feet about hipwidth apart. Place the kettlebell between your feet.
Push your hips back, bend your knees slightly, and grab the handle with both hands.
Keep your chest up, back flat, and shoulders pulled back.
Press through your heels, squeeze your glutes, and stand up straight, lifting the kettlebell. Lower it back with control.
Trainer tip: Think about pushing your butt back like you’re closing a car door, not bending at the waist.
2. Kettlebell Goblet Squat
If you’ve struggled with squats in the past, a goblet squat with a kettlebell can actually help with form. It works your quads, glutes, and core, and holding the weight in front helps you keep a straight back. This move can make traditional squats feel easier over time.
Hold the kettlebell by the horns (handles) close to your chest, elbows pointing down.
Stand with feet a little wider than hipwidth.
Sit back and down into a squat, keeping your chest lifted and knees tracking outward.
Go as low as you can without rounding your back, then push through your heels to stand.
Trainer tip: Keep your elbows inside your knees as you squat and avoid letting them flare out. With practice, you’ll increase your squat depth and strength.
3. Kettlebell Swing
The kettlebell swing is great for power, cardio, and developing your hip drive. This is the move you’ve probably seen that really puts kettlebells on the map. Remember, it’s a hinge, not a squat! Regular practice can give a boost to your grip strength and cardiovascular fitness in just minutes.
Stand with feet shoulderwidth apart, kettlebell about a foot in front.
Hinge at hips, grab the handle, and swing the kettlebell between your legs.
Powerfully drive hips forward, letting the bell swing up to about chest height (don’t use your arms to lift).
Let gravity bring it back down between your legs and repeat.
Trainer tip: Glutes and hips do most of the work here. Avoid using your lower back or shoulders to swing. Start with small swings, and work your way up to bigger, more powerful swings as your form improves.
4. Kettlebell Overhead Press
Pressing a kettlebell overhead builds strength and stability in your shoulders, triceps, and core. This move can be done with one arm at a time (which I prefer for balance), but you can also use two kettlebells if you’ve reached that level. The overhead press can help you spot imbalances in your left and right sides.
Hold the kettlebell at shoulder height with your palm facing in toward your body.
Brace your core and press the kettlebell straight up overhead until your arm is fully extended.
Lower it back to your shoulder with control.
Trainer tip: Keep your wrist straight and avoid shrugging your shoulder as you press. Try to press in a smooth, straight path rather than letting the kettlebell drift forward or back.
5. Kettlebell Row
This move works your upper back, arms, and core. It’s pretty handy for improving posture and strength for everyday lifting. Rows with a kettlebell can add some much needed pulling into your pull and push training days.
Rest your left knee and hand on a sturdy bench or chair, with your right foot on the floor.
Hold the kettlebell in your right hand, arm extended down.
Pull the kettlebell up toward your rib cage, keeping your back straight and elbow close to your body.
Lower it with control and repeat. Switch sides after your set.
Trainer tip: Pull your shoulder blade back first, then your elbow. Don’t yank with your arm alone. Focus on a slow, controlled motion to really dial in your back muscles.
Beginner Moves Kettlebell Video.
A straightforward and informative video that is well worth watching.
How to Structure Your Kettlebell Workout
A simple circuit is a great way to combine these exercises. Try doing 8–12 reps of each move, rest for 1–2 minutes, and repeat for 2–4 rounds. Listen to your body and adjust sets or reps to fit your fitness level. If you’re short on time, you can just choose three exercises and do two rounds for a solid 15minute workout.
Start with 2 rounds if you’re new to regular exercise.
Add a round as you get stronger or have more time.
Mix and match these with other bodyweight moves, like planks or mountain climbers, for extra variety. Changing up your routine every few weeks will keep things feeling fresh and help you track your progress over time.
Common Questions & Troubleshooting
How heavy should my kettlebell be?
Most people start with a kettlebell between 8–12kg (18–26 lbs) for women and 12–16kg (26–35 lbs) for men, but it depends on your experience and strength. If in doubt, use a lighter kettlebell until you’re comfortable with your form. Over time, you can work up to a heavier kettlebell as your technique and strength improve. Remember, it’s much better to go lighter and master the form before trying to lift heavier.
I feel it in my lower back during swings or deadlifts. Is that normal?
Some muscle activation in your back is okay, but if you feel pain or strain, check your form. Engage your core, hinge at the hips, and avoid rounding your back. A quick check in the mirror or a video can help you spot issues. If you keep feeling discomfort, try asking a coach or trainer for tips to perfect your technique. Working on core activation in side planks or bird dogs can also give a boost to your stability.
What if I don’t have a kettlebell?
You can substitute a dumbbell, a jug of water, or another household weight for many moves, though some (like the swing) feel best with the kettlebell shape. If you’re interested in kettlebell training, many gyms have sets available, or you can find a budget friendly option online. As you see the benefits, you might want to invest in a couple different sizes for greater flexibility.
Here is a link to check out my new Kettle Bell, the Yes4All
35lbs Kettlebell
Form & Safety Reminders
Breathe on the effort (exhale as you press, pull, or stand up).
Keep your core tight through every move.
Don’t rush. Good form beats speed every time.
Stay hydrated and cool down with some gentle stretching after your workout.
Be sure to put your kettlebell down safely after each set by using the deadlift motion instead of bending at the waist. This keeps your back safe and reinforces better movement habits.
Ready to Give It a Try?
Whether you’re new to kettlebells or just want some fresh ideas, these five exercises are a smart way to build strength and confidence. Start slow, focus on your technique, and have fun with it. As you get more comfortable, you can try heavier weights or more challenging variations. Kettlebell training is all about progress and personal wins—celebrate each step.
Your Action Steps:
Pick two or three moves and try one set today.
As your form gets better, add reps or another exercise.
Make kettlebell training a regular part of your routine, and enjoy the boost in strength and energy!
Got questions or want to share how it goes? Let me know; I’m always here to help out or suggest some next level cool kettlebell workouts to keep you motivated.
My Wrap
As you continue, remember that consistent practice leads to lasting progress. Give each exercise your best effort, and you’ll likely stumble upon new moves and exciting challenges along the way. Stick with it, and you’ll soon see the benefits in your everyday strength, energy, and confidence!
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
There’s something beautifully mysterious about sound. We hear it, feel it, and in some cases, even heal through it. Across the ages, from ancient chants to modern sound therapy, people have explored the idea that sound vibrations could influence the body and mind.
But can sound actually disrupt cancer cells? Some believe the answer may lie in very specific sound frequencies, often referred to as high-frequency sound therapy or Rife frequencies.
These frequencies have gained attention in holistic health circles for their potential to break down the energy fields of abnormal cells, particularly cancer cells. The idea stems from the concept of resonance, the principle that everything vibrates at a certain frequency, including cells in the human body.
When a sound wave hits the natural frequency of a target object, like a glass or a cell, it can shatter or destabilize it. This theory led some researchers and alternative health pioneers to explore whether certain frequencies could target diseased cells without harming healthy ones
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The Scientific Community
Although this sounds like something from a science fiction novel, it has caught the imagination of many people seeking complementary cancer therapies. One of the more recent studies in 2020 was published by Caltech and was about how it can selectively kill cancer cells.
A new technique could offer a targeted approach to fighting cancer: low-intensity pulses of ultrasound have been shown to selectively kill cancer cells while leaving normal cells unharmed.
Ultrasound waves—sound waves with frequencies higher than humans can hear—have been used as a cancer treatment before, albeit in a broad-brush approach: high-intensity bursts of ultrasound can heat up tissue, killing cancer and normal cells in a target area. Now, scientists and engineers are exploring the use of low-intensity pulsed ultrasound (LIPUS) in an effort to create a more selective treatment. Source; Caltech
From traditionally saying that sound frequencies are “out there ideas”, to next saying it can support chemo practices, it is now being looked at as a stand-alone technique.
Personally, I would feel much more comfortable having sound enter my body than chemicals
Alternative thoughts
Frequencies like 528Hz, often called the “love frequency,” are said to promote DNA repair and inner harmony.
The calming tones of 432Hz are thought to sync naturally with the universe’s rhythm and reduce anxiety, while 111Hz has been linked to heightened meditation states and cellular healing.
And many people report deep relaxation, mental clarity, and an increased sense of peace after using them regularly.
When you’re facing the emotional storm of illness, that sense of calm can be incredibly healing in its own right.
Generate Your Own: Sound Clip.
You can create and embed sound clips easily using free tools. Here are a few options:
Use their generators to layer 528Hz, 432Hz, and 111Hz tones.
Export the clip (if the site allows) or use a screen/audio recorder Like Audacity.
which can generate downloadable MP3’s. And then use your own tools to connect to better health.
My Wrap
What’s important to understand is that using healing frequencies is considered safe, especially as a non-invasive, supportive practice alongside medical care.
Whether you play them during meditation, sleep, or gentle movement exercises, these frequencies can offer an added layer of comfort and mindfulness and more than probably, healing.
As science continues to explore the intersection between vibration, biology, and healing, perhaps we’re just beginning to rediscover what ancient cultures always believed: that sound is more than just noise. It’s energy. It’s medicine. And it’s worth listening to.
Unlocking Athletic Power with Diaphragmatic Breathing
Let’s be honest—when we think about improving athletic performance, we tend to focus on the big-ticket items like training routines, diet plans, supplements, or gear. But there’s one powerhouse tool most athletes overlook: the breath.
It’s something we all do automatically, yet rarely think about. But when used with intent and proper technique, breathing becomes a secret weapon that can elevate your energy, muscle performance, endurance, and even your mental game.
Introducing Breath:
Your Secret Weapon
The way you breathe affects everything from how much oxygen your muscles receive to how calm or focused your mind is before a competition. Athletes often find themselves gasping for air during a hard run or losing form during a heavy lift—sometimes not because of fitness, but because of inefficient breathing.
Scientific studies back this up. A 2017 review in Sports Medicine found that respiratory muscle training improved both endurance and strength performance. Another study from the Journal of Applied Physiology showed that controlled breathing reduced perceived exertion during high-intensity workouts.
Even elite athletes like Novak Djokovic and Olympic swimmers like Michael Phelps credit focused breathing techniques for helping them stay centered and powerful under pressure.
So what’s the secret? Diaphragmatic breathing.
Mastering Diaphragmatic Breathing
Most people breathe shallowly, using their chest. But diaphragmatic breathing—also called belly breathing—draws air deep into your lungs using your diaphragm muscle. This method increases oxygen intake and stabilizes the core, making your movements more efficient and less fatiguing.
Here’s how to practice:
Lie on your back with one hand on your chest and one on your belly.
Inhale slowly through your nose. Your belly should rise, while your chest stays relatively still.
Exhale slowly through your mouth, tightening your core slightly as your belly drops.
Practice this for 5–10 minutes a day. Try incorporating it into your warm-up to calm nerves or cool-down to help recovery.
Benefits include:
Increased oxygen delivery to muscles
Better stamina and endurance
Improved mental clarity and reduced anxiety
Stronger core engagement (which also supports good posture and technique)
Breathing Strategies for Different Disciplines
Not all sports require the same breathing rhythm. Here’s how diaphragmatic breathing adapts:
Running: Sync breath with strides. Inhale for 3 steps, exhale for 2, adjusting as needed for pace.
Swimming: Use strong exhales underwater and deep inhales during brief breaks above water.
Cycling: Focus on exhaling completely to allow better oxygen exchange; aim for rhythmic patterns during climbs or sprints.
Strength Training: Inhale during the lowering phase, exhale powerfully during the push or lift to stabilize the core.
Facing pre-race jitters or training fatigue? Slow, deep breathing can reset your nervous system. Try box breathing—inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 2–3 minutes before a workout or event.
Breath isn’t just physical—it’s profoundly mental. Your breathing is one of the few automatic processes you can consciously control, and doing so gives you access to your body’s stress response.
Controlled breathing activates the parasympathetic nervous system, shifting you into a calmer, more focused state. This helps with:
Concentration during performance
Managing nerves and anxiety
Staying composed under pressure
Many athletes now include mindful breathing and visualization techniques in their routines. Picture yourself succeeding while controlling your breath—it activates both mental imagery and physical calmness, creating a strong mind-body connection.
Athletes like free divers, martial artists, and even NFL players now use these methods not just for performance, but for recovery and longevity.
Breathing for Peak Performance
How you breathe matters.
Switching from shallow, chest-based breathing to deep, diaphragmatic breathing can give you more stamina, sharper focus, and faster recovery. Whether you’re training casually or chasing a new personal best, better breathing can make your journey smoother—and more enjoyable.
Try this simple plan:
Start each day with 5 minutes of deep breathing
Integrate breathing into warm-ups and cooldowns
Practice specific techniques for your sport
Use breathing to reset when you’re stressed or fatigued
Want to learn more? Check out breathing resources like the books…
Alpha breathing is a simple, science-backed way to relax your mind and body. It’s about slowing down, breathing with intention, and helping your brain and nervous system switch into a calm state. Many people use it to tone down stress, sharpen focus, or just find a quiet moment in a busy day. I’ve found that once you get the hang of it, practicing alpha breathing truly feels like hitting a mental reset button.
Even if you’ve never tried breathing exercises before, alpha breathing is easy to learn and flexible. You don’t need any fancy gear—just a little time and a comfortable spot to sit or lie down. I’ll walk you through the basics, some handy tips for getting started, and ways you can adjust the practice to suit your own style and schedule.
If you’re after a super practical way to get more peace of mind, alpha breathing is definitely worth checking out. Let’s jump into how to get started, step by step.
Step 1: Get Set Up for Alpha Breathing
Before you get into the technique, it really helps to set yourself up for a smoother session. Comfort plays a big role; alpha breathing works best when you’re not distracted or feeling fidgety. You want your environment and body to be ready for relaxation and focus.
Basic Setup Tips:
Choose a quiet space where you can relax for a few minutes undisturbed.
Wear comfy clothes so you aren’t restricted in any way.
Sit upright in a chair with your feet on the floor, or lie down if that’s easier. Keep your back straight but relaxed.
If possible, dim the lights or shut your eyes to help block out distractions.
I like to put my phone on silent and give anyone around me a heads up that I’ll be unplugged for a little bit. These small things help you be present and get the most out of your alpha breathing practice.
Step 2: Understand the Core of Alpha Breathing
Alpha breathing is built on slow, rhythmic breathing cycles that are a bit longer and more deliberate than your regular breath. This technique taps into your body’s natural calming system, which can help tone down stress hormones and pull your mind into a quieter state. The name “alpha” comes from alpha brain waves, which tend to show up when you’re both relaxed and alert, like when you’re daydreaming or enjoying a peaceful moment.
How Alpha Breathing Works:
Breathe in slowly and deeply through your nose for about 4-5 seconds.
Hold your breath for another 4-5 seconds. Don’t force it—just stay comfy.
Exhale even more slowly through your mouth for 6-7 seconds.
Pause briefly at the end of your exhale, then repeat the cycle.
Keeping a regular rhythm is the key. Imagine the gentle pattern of waves coming and going, helping your mind get in sync with relaxation.
Step 3: Start Practicing with a Simple Routine
If you’re new to this, starting with just a few minutes of practice makes it easier to stick with. Aim for about five minutes of alpha breathing to see how it feels, and lengthen the time as you get more comfortable.
Basic Routine Example:
Sit or lie down, close your eyes, and focus on your regular breath for a moment.
Breathe in through your nose for 4 seconds. Let your belly expand instead of your chest.
Pause with full lungs for 4 seconds—keep your shoulders relaxed.
Exhale smoothly through your mouth for 6 seconds. Let tension drop away.
Pause with empty lungs for 2-3 seconds, feeling the calm between breath cycles.
Repeat this for 10-15 cycles, or about five minutes.
If your mind drifts, don’t stress—gently bring your attention back to your breath. Over time, this practice helps you center your thoughts more easily, even when you’re distracted.
Step 4: Fine-Tune and Personalize Your Practice
Everyone has different lung capacity, energy, and daily routines, so it’s good to adjust your breathing method to suit your own needs. The real power comes from making the practice practical and accessible for your unique lifestyle.
Easy Ways to Make Alpha Breathing Your Own:
If 4-4-6 feels off, try a 3-3-5 or 5-5-7 pattern until you find a rhythm that works.
Add relaxing elements like soft music, nature sounds, or a timer to help you settle in.
Use alpha breathing before stressful events—like meetings or tests—or whenever you feel rushed. You only need a minute or two to reset.
Pair your breath with a calming phrase in your head, such as “calm” or “let go” on the exhale.
I’ve even practiced alpha breathing on a busy bus by turning my focus inward and running through the rhythm. Most people won’t even notice you’re practicing an effective relaxation tool.
Step 5: Stick With It and Build a Habit
Being regular matters most when it comes to getting the good stuff out of alpha breathing. When you practice consistently, it’s easier to call on that sense of calm exactly when you need it. Over time, you’ll likely notice a bigger difference in your day-to-day stress and focus levels.
How to Build the Habit:
Practice alpha breathing at the start or end of your day for a calming routine.
Link alpha breathing to a daily action, such as after brushing your teeth or before sitting down to work.
Set reminders for yourself—your phone’s a great tool for this, as are sticky notes.
Track your sessions in a notebook or app so you can look back at your progress or spot patterns over time.
I’ve found that a short session after lunch really helps shake off that classic afternoon slump. You can play with timing to see what fits your own schedule best.
Common Questions & Troubleshooting
What if my mind keeps wandering?
This is super common, especially when you’re first getting started. Just notice where your mind went, and kindly redirect your attention to the feeling of your breath. It gets easier over time to stay focused.
Is it normal to feel lightheaded?
Sometimes, folks get a bit lightheaded with slow breathing—especially if you’re not used to it. Make sure you’re not forcing or holding your breath too long. If it keeps happening, shorten the breathing phases and let your breath flow naturally.
Can kids or older adults do alpha breathing?
Definitely. You can easily adjust the routine for comfort and age. Make the breath cycles gentle, and skip the holds if that feels better.
How quickly will I see results?
Most people feel calmer after just one session. If you keep at it, you’ll likely find that managing stressful triggers throughout your day becomes more natural.
Tips for Getting More from Alpha Breathing
Try alpha breathing with gentle movement, like stretching or yoga, to seriously boost your relaxation.
Check your stress level by rating it from 1-10 before and after each practice. You may spot some interesting trends.
Blend in a little mindfulness—focus on a single sound, a candle flame, or even just the feeling of air moving past your nostrils as you breathe.
With consistency, alpha breathing can become your go-to skill to help you relax, reset, or wind down whenever you need it. Feeling calm and centered is an incredibly valuable asset—especially on busy or stressful days.
Your Action Plan:
Pick a specific time this week to try alpha breathing; morning, after lunch, or before bed are all good options.
Set a timer for five minutes so you’re not keeping one eye on the clock.
Experiment with different breath lengths until you find what feels smoothest for you.
Note how you feel before and after each session as a personal reference.
Give alpha breathing a shot—you might be surprised at how quickly you can find a pocket of peace, even on the most hectic days. And if you come up with your own creative twists or find it helpful, let friends or family know; sharing what works might just help someone else discover a little calm, too.
Eight years ago, I had an emergency bowel operation for cancer, and during the operation I saw my Deceased Grandfather… a pretty wild start to my ongoing cancer journey.
I have heard of these things happening, but I put it down to the mind and body trying to cope with pain or drugs. And they had me pumped up with morphine, however I swear I saw him and then heard him saying you have to go back … and I came back.
I was in a Vietnamese hospital, and no one really told me what happened, however an 8-hour operation turned into a 16–17-hour operation. But I survived, and that was my first cancer battle.
In some ways it was mentally a lot easier because I had very little time to panic or even think about it as my surgery happened within 24 hours. This was because I had no idea what was wrong with me and thought it was just constipation. I was told one more day and I wouldn’t have made it into surgery. So, it was straight into the operating theatre with no time to contemplate my navel.
Current Diagnosis
But this time is different. I am still in Vietnam and have been monitored over the years and unfortunately it is back in my liver. I think of it as a little goblin, but not the cute ones, these are vicious drunken bastards.
My new challenge is a 3cm growth in my liver. The doctors want to wait. I want to act. Although the first round of doctors wanted to go full steam ahead, my specialist advised waiting for a month.
OK with me because I am freaked out about chemotherapy because my Mum had cancer at the same age I am now, and that shite killed her quicker than cancer.
30-day reprieve
I get a 30-day reprieve to turn things around using research, exercise, nutrition, and alternative medicine. Even if it doesn’t work straight away, I am not taking chemo or having radiotherapy. I am no doctor, but I haven.t heard much long -term success coming from either treatment. By all means, if you know better, let me know.
So jump on board and subscribe to my channel and see if I can defeat these nasty little goblins. I look at this as an exercise in exploring other options than the normal hospital led treatment of which I have become very skeptical about.
My Action Plan
It is just as important to say the things I will be leaving out of my diet. Specifically processed foods, alcohol, vegetable oils, sugar, bread, pasta and more as I continue updating my dietary knowledge.
And the things I will be adding to my diet will all be based on detoxing my liver. For example, fresh fruits and vegetables with a good range of protein to keep me built up and fighting fit. I will talk about my diet in more detail in the weeks ahead.
Exercise is also very important, and I need to lose 15 kilos as quick as possible as the extra weight is putting stress on my liver. Luckily, I have already been doing two hours of weights a day, and that is being added to already with swimming, walking and Tai Chi.
My goal is to burn an extra 1,000 calories per day. Pair this with a calorie-controlled liver-friendly diet and I plan to lose at least10kg over the next month. I have already lost 3 kilos in the first week, so as long as I stick to my diet and exercise regime I should be able to manage this.
If my dieting is successful and I can cope with reducing my food intake I will take it to the next level and introduce fasting as there have been studies showing that fasting triggers autophagy. this is the body’s natural clean-up system, removing damaged cells along with some research suggesting it includes cancer cells too.
But I won’t be stopping there. Other things I will try are, using Ivermectin which is a repurposed anti parasitic drug. And I cannot find it in Vietnam, but there is a similar product I can buy over the counter. But I don’t want to recommend or even mention it until I use it and make sure there are no side effects.
High frequency sound therapy, Mistletoe therapy, which is popular in Germany and Switzerland, along with grounding will all play a part in my approach to recovery.
Yes, I am throwing a lot into the game plan and hopefully one or all will work. The more research I do, the more it seems like these remedies have been kept from us so we lose the control of our own bodies.
Research and Record
I will be breaking all these things down into YouTube videos with the next video documenting what I do each week.
I am grateful this delay has given me time to think about the options facing me. And even if It gets to the worst-case scenario, I intend to stay positive.
And I really hope my struggle, while not being unique, will help a few others in deciding how to fight their battles, whichever way they choose to go.
Being diagnosed with cancer turns your world upside down. It’s not just the physical battle that begins—it’s the emotional one too. From the moment you hear the word “cancer,” your mind starts spinning with fear, confusion, and uncertainty. Some days, you may feel strong and ready to take on the world. Other days, you might not want to get out of bed. And that’s completely normal.
Coping with the mental challenges of cancer isn’t about being positive all the time—it’s about giving yourself space to feel, and then finding healthy, helpful ways to shift those feelings so you can keep moving forward.
The Emotional Rollercoaster
One of the hardest parts of cancer is the unpredictability—not just of the disease itself, but of your emotions. You might feel hopeful in the morning and overwhelmed by fear by afternoon. You may grieve the loss of your old life, your energy, or your plans. Guilt, anger, sadness, anxiety—they can all show up uninvited, and sometimes all at once.
It’s important to know this is not weakness. This is human.
What matters most is not suppressing those feelings but learning how to process them and return to center. Everyone’s emotional healing journey is different, but here are some techniques and ideas that can help you through the darkest moments.
Coping Strategies for the Tough Days
1. Name It and Feel It
When you feel down, don’t force yourself to “snap out of it.” Instead, name what you’re feeling. “I feel scared.” “I feel helpless.” “I feel angry.” Giving your emotions a name can help you separate them from who you are and see them as passing states, not permanent realities.
2. Start Small and Take Action
Even the smallest actions can restore a sense of control. Make your bed. Take a short walk. Water a plant. Journal for five minutes. These tiny wins build momentum and remind your mind and body that you’re still here, still trying, still living.
3. Connect with Others
Don’t isolate. Talk to someone, a friend, a fellow cancer patient, a support group, a counselor, or even your pet. Sharing what you’re feeling doesn’t make you a burden; it often lightens your load. Sometimes, just hearing “I get it” from someone who truly understands is a form of medicine.
4. Limit Negative Input
Some days, it’s better to unplug. Limit your exposure to distressing news or social media. Instead, watch a comforting film, listen to calming music, or read something uplifting. Surround yourself with gentle content that nurtures your spirit.
5. Practice Gratitude and Visualization
It might sound like a cliché, but gratitude really helps reframe your mind. Try writing down three things you’re grateful for each day, however small. Visualizing moments of peace or healing in your body can also help shift your energy from fear to hope.
Turning Fear into Focus
Cancer can feel like an enemy living inside you, but some people find strength by shifting that narrative. Instead of seeing yourself as under attack, try viewing your body as a battlefield, and your mind as the general, directing healing energy. This mental shift turns passive fear into proactive intention.
Ask yourself:
What can I do today that supports healing?
What do I need to feel stronger?
Who can I turn to for support?
Even if the answers aren’t perfect, simply asking the questions invites hope.
Growing Through the Experience
Though cancer is a brutal teacher, it also often leads people to re-examine their lives. Many survivors say they became more mindful, more appreciative, and more connected to what really matters. It’s okay to cry, to break, to question everything. But in those cracks, new light can enter.
Let yourself be transformed—not just by the illness, but by your courage to meet it head-on, day by day.
You are not your diagnosis. You are still you—still worthy, still valuable, still capable of joy. And every breath, every choice, every moment of reaching for something better is a quiet but powerful act of resistance against despair.
Steve
Some links on this site may be affiliate links, and if you purchase something through these links, I will make a commission on them.
There will be no extra cost to you and, you could actually save money. Read our full affiliate disclosure here.
Quick visual guide
