Athletistry: Training Department

Break.Through. (originally written for Juno Fitness)

2012-02-19T17:30:00.000-08:00

What is an athletic breakthrough? Is it completing more reps, winning a match, lifting heavier weight, losing weight, gaining muscle, running faster, passing the CPAT? Or is it tapping into the mind-body connection and working intelligently within the physical system to strategically create a breakthrough performance?

Culturally there is a huge push toward working hard in the gym, burning tons of calories, manning up to ass-whooping workouts that leave participants lying on the floor in pools of sweat unable to remember their own names. Everyone gets a reward for this type of behavior, be it in the form of an ego pump, a reprieve from feeling lazy or the relief that bodies can actually go that hard when driven. Of course, there is a fitness level that comes from this too, which is *generally* pretty good.

The effort in the extreme workout is laudable. Participants have learned how to face physical exertion and endure discomfort - the opposite of remaining sedentary. Culturally, that is a leap which deserves positive recognition. The challenge is in preventing those workouts from becoming leaping points to physical disconnect at which point they cease to advance athletic development.

Athleticism implies a mind-body connection. One of the compelling factors in consistent physical practice is the flow state or the zone. In the flow state there is an interplay between challenge level and immediate feedback which provides a deep sense of satisfaction. As we improve our athletic development, aiming for the flow state keeps us in a healthy range. If we move out of flow, we move into something more like force or strain and there is a split between our mental/emotional engagement and our physical exertion.

John Douillard, author of Mind, Body and Sport recommends breathing through the nose during physical exertion (when possible - some sport specific technique doesn't support this). Breathing more slowly allows more oxygen to enter the blood stream and keeps the pace of our movements consistent with what we can be present with. As technique improves and physical adaptation develops, we move more quickly with this breath style.

Developing athleticism does involve hard work. There are points of significant physical discomfort. The difference between strategically crafting a breakthrough performance and going balls out without a plan is implementing intentional mind/body connection and sport science.

Next time you hit the gym ask yourself:

What is my big picture goal?

What is my goal for this workout?

Where does this workout fit within my big picture goal?

Ask us to help you pinpoint where exactly you are in relation to your breakthroughs. How can we help guide you toward improved mind-body connection in the midst of your badass workouts? We want the whole package, and we want that for you too.

written by Carey Rockland for Juno Fitness

Lemming-Rebels and Optimal Health

2012-02-14T11:31:00.000-08:00

What goes on for you when rejecting a fitness or nutrition plan? What uncomfortable feelings come up when you consider following one?

Is there some idea that following a plan is an admission of defeat, like your way didn't work? Will you lose your edge? Is it finally time to grow up and do the responsible thing? Is it an admission of aging?Will you become a boring spokesperson for a boring life? Are you afraid it will be uncomfortable? Is there an aesthetic component that is either compelling or frightening?

Those are some thoughts I brought up at our Athletistry meeting yesterday. I asked myself why I sometimes step away from the Ayurvedic nutrition and supplementation I have available. It was an exercise in understanding mindset. We went deep into why we sometimes encounter aversion to our own practices to better understand what our clients might sometimes feel.

At one point I mentioned that if I did everything right I would no longer feel like a rebel. Then TJ said that during her time with Noah Levine he said or conveyed that: "The strongest form of rebellion is to control your own mind and body." She said that many lemming-rebels historically have thought they were rebelling when in fact they were succumbing to mass marketing. For example, marketers sold rebels-past on the image that smoking is cool. People smoked, funded tobacco companies and died from it. That was not well thought-out rebelliousness.

When we weed out the false concepts that block us from taking action on what we actually want, we make progress. Accessing personal power can require blowing through some tricky BS, but more often than not, it evaporates upon analysis.

What blocks do you put between you and your health? How can they be unraveled? What is waiting on the other side?

photo by Richard X. Thripp

Women's Self Preservation

2012-02-03T11:34:00.000-08:00

Sharon Sanghera (of Vincit Magazine) and I just launched the Women's Self Preservation Program. Last weekend we presented a seminar called, Venus Tactical Training, which covers incident prevention, de-escalization and self-defense. It's cool to work with a room full of women on movement and mental strategy to become more aware of safety and surroundings. The Women's Self Preservation Program also offers courses and material on exercise, nutrition, mindfulness, empowerment and leadership.

I never thought much about doing single sex programming before even though I went to a women's college. One thing that got my attention was an interview I did with the Sweaty Betties and Leticia Ribeiro for Vincit Magazine. The Sweaty Betties are a women's only grappling group affiliated with the Gracie Humaita fight team. They brought 6 x World Champion Leticia Ribeiro to South San Francisco for a women's only grappling camp back in December. The experience of 60+ female grapplers learning from a female world champion was unforgettable. The Betties conveyed what it was like to train almost exclusively with men and the breakthroughs that suddenly occurred when they made a point to train with other women.

I have been grappling/practicing BJJ for about seven years now, and for much of my instruction I have been one of very few women on the mat (this is changing). My process around grappling began with getting used to full contact and spacial awareness. My childhood socialization did not cover it and one season of recreational rugby barely scratched the surface. I remember my first boxing experience around the same time - I was learning to spar and every time I threw a punch I would laugh and apologize. It was automatic. I remember noticing that the guys were not having that problem. It took a few months to feel as though I had reached neutral ground in my relationship to the contact that occurs in combat sports. More girls are being raised with the option to explore these sports, but it will still be a long time before this becomes common. Sport participation or not, girls and women should have a sense of the space around them, know how to "hold base" (maintain balance) and space, and be reasonably prepared to handle physical contact if necessary.

Creating a space for women to learn to defend themselves is powerful. It creates a safe container to develop physical awareness with others doing exactly the same thing. This is not martial arts, per se, but it is human movement, mindset and emotion. We do have men in the class assisting, and we will open some programs in the future. Right now, the specificity is compelling and effective.

We look forward to evolving this project, and we are excited about what is possible. Info on upcoming seminars may be found on our website, our FaceBook page, and Twitter: @WSPreservation.

Yo Juno! (origninally written for Juno Fitness)

2012-01-23T09:38:00.000-08:00

What's up Juno! Happy 2012!

Are your resolutions still hot? Are you seeing results yet?

Here are a few questions to keep you on your toes:

Have you made SMART Goals? Specific, Measurable, Attainable, Realistic, Timely

This is a very smart way to measure your progress.

Are you stretching (dynamic or static) or moving through a mobility sequence daily?

Are you doing cardio 3-4 x week?

Are you strength training 2-4 x week?

Who are you accountable to?

Are you taking a few minutes to focus on your breath every day? Slow down that exhale!

Are you doing one activity that feels like play every day (seriously, this keeps you young).

Are you sleeping enough? Get 8 hours, go on, get it.

Are you taking salt baths? You can do it, really, you can.

Are you taking a rest day once a week?

Are you eating well? We are all different and no one plan works for everyone.

Here's a sample day plan I like:

Start the day with 8 -16 oz warm water with lemon

Breakfast - protein shake (2 scoops whey protein, 1 banana, 1 tbs almond butter)

or .5 sweet potato and 2 eggs

Mid-morning - 1 rice cake w/ 2 tbs avocado and 2 oz organic jerky

Lunch - .5 - 1 cup brown rice, 4 oz chicken breast, 1 cup broccoli

Mid-afternoon - 1 rice cake w/ 2 tbs avocado and 2 oz organic jerky

Dinner - vegetable stir fry, 4 oz lean organic meat (or tofu), green salad

1 oz dark chocolate

Let us know what we can do to keep you moving toward your goals!

Be Cool

2012-01-15T10:51:00.000-08:00

When my parents came to visit my Mom wanted to sing karaoke in a private room at a Japanese restaurant in San Francisco. She made my Dad sing, and then she tried to make my partner and me sing. My Dad indicated that Mom wouldn't let us out of the room if we didn't sing, so we choked through one song, and will never listen to Little Lion Man again. Honestly though, what was so hard about that? I should have just belted it out.

Often awkwardness is caused by the threat of total ego melt-down and a frantic attempt to prevent it (aka an inner block). The thing that might happen if awkwardness doesn't scramble it is usually something we want and fear, or something that will shamefully expose. Looping inner dialogue, stiffness, constricted breath, reduced accuracy and lack of charm are the regrettable ways we try to hold things together. If that social survival system worked, it wouldn't be called awkward.

What can be done to stop this uncool nightmare?

1. Slow down your breath, especially the exhale. Slow down in general.

2. Ask yourself, what is literally true and compare that to what your mind and emotions are telling you. Act accordingly.

3. Do not try to be cool. Try to be grounded instead.

4. Do not push or force. Back off and lighten up (especially mentally).

5. Develop your ability to be in flow - find a fun activity that requires your full engagement and remember how it feels - replicate that feeling next time you are tempted to be awkward.

6. Find humor. If you can laugh about awkwardness, you are less likely to be awkward.

7. Find out what you really want, why you fear it or why you are ashamed (or whatever the underlying survival issue is).

8. Shake it out - inhale and squeeze all your muscles, then exhale and shake out the tension.

9. Make a plan - what system can you put in place for yourself to be more comfortable when you are awkward? Is there a personal mantra you can use to shift your perspective?

10. Let it go. You are only as awkward as what you hold onto. Practice letting it go, put it down, have some fun.

Good luck out there.

Grit

2011-12-15T10:57:00.000-08:00

Grit: firmness of mind or spirit : unyielding courage in the face of hardship or danger.

Is it born or made?

If you weren't born with it you aren't totally screwed.

10 Ways to Cultivate Grit in Your Training (and your life):

1. Grow your humility.
Grit should come from a good place. Forcing your way may work for a while, but to access the best of yourself, let it be ok to learn from others.

2. Stand up.
Accept the challenge. Get off the wall. Push those around you to go further, to work harder. If you gas out, at least you worked hard enough to gas out.

3. Try.
Actually try. Don't just pretend you are trying by going through the motions. Dig deeper and mean it.

4. Focus on your goal.
Put a target on the thing you are working toward and do not take your eyes off it. Laser sharp focus. Take it seriously.

5. Use your team.
Growing grit alone is ok, but you'll be more successful with your team. If you don't have one, get one. You will all go further by setting your sights on the next level and moving forward together.

6. Lighten up.
You have to. Being too serious leads to frustration and blow-ups. Grit is not insanity. If you don't take breaks to laugh or chill out, you will go insane.

7. Train no matter what.
Get yourself to the mat like your life depends on it. If you can't get to the mat (due to extreme travel or crisis) stay close to your practice via video, notes, and mental repetition.

8. Don't listen to the maniacal voices in your head.
Have you figured out which ones are crazy and which ones are helpful? If you haven't, take a minute to do it now. Or, wait until you are sparring and tell the one that says you're going to lose to shut the f*%k up.

9. Find a reason bigger than you.
Exactly that. How far will you go just for you? Compare that to how far you are willing to go for someone or something, or your coaches or your team. If the bigger than you reason is more effective, keep reminding yourself of what it is and why it matters.

10. Keep going.
Today's hard stuff gets easier and new hard stuff shows up. Whatever is kicking your ass today will lose impact, and larger things will rise up to kick your ass tomorrow. If you keep going, in spite of all the ass-kicking, you will grow, you will improve and you will have grit.

This post was originally written for OTM Fight Shop San Francisco.

Mini-Vent re: Success Culture

2011-12-07T09:10:00.001-08:00

I have read so many blog posts and quotes about following dreams and living a DIY life of passion and fulfillment, especially in the professional realm. The message consistently seems to be that once the brave choice has been made, the doors open.

Not so much.

What about the intense WORK that accompanies these dreams and passions? What about the times when no amount of work seems to further the cause? What about the times that feel so solitary with little outer world reception?

The intense work, the short term failings and the solitude are important parts of the process. It's "feedback, not failure."

Maybe the dream will happen, and maybe it won't, but it definitely won't without effort. Working to make it happen is as much a part of "living the dream" as experiencing the completed process. I think we forget this sometimes.

I think we also forget that these things take time. If the work isn't working, step back and find something to add stability to your life. Evaluate every angle of your project, look at it in new light, then go back.

Whatever you do, be objective sometimes. Remember that it takes courage to do this. The economy is not reflective of your personal worth. (And workout, because that usually helps everything).

For further reading, check out this post from Seth Godin: Preparing for the breakthrough/calamity

Kicking Patience

2011-11-14T09:16:00.001-08:00

What is it about patience that links it with virtue?

When building relationships of value that take time to come together, or working on something incrementally that needs progressive development - yes in those cases - patience is a virtue. To rush the process would cheapen it.

What about patience links it with weakness?

When patience is laziness in disguise. When patience is fear of progress, fear of speaking up, fear of creating change.

Sometimes doing "the right thing" for too long is the wrong thing. Sometimes holding onto a way of doing life or business or relationship or health that is "safe" is actually blocking desired progress.

Calm evaluation of areas where patience has become complacency reveals what can now change for the better. Is there a way to incrementally ratchet that area into motion with tactful urgency?

What will happen?

Competition Prep - Performance Objectives

2011-10-21T08:08:00.000-07:00

This post is an extension of the Competition Prep Overview post.

The volume of total work that goes into competition prep is vast. This post is written with the assumption that the physical workload has been blocked out in a periodized manner and that there is a pre-existing level of conditioning and technical expertise in the given sport. Addressing Real vs Perceived Limits can help you clarify how to orient to your performance objectives.

When preparing to compete, it is important to set an intentional performance objective. Setting the blanket objective of "winning" is not enough. You must break it down more specifically.

My preference is to choose one physical and / or technical objective and one mental strategy objective.

The physical and / or technical performance objective might fall into one of these categories:
-something that has lagged and is now ready to improve
-something that is already an asset and can be enhanced
-something that is newly relevant in this specific event

For a grappler, examples of a physical and/or technical objective might be:
-developing explosive power (physical)
-choosing to fight from the top position instead of the bottom (technical)
-developing explosive power to initiate transitions or submissions (physical and technical)
-improving specific cycles for moving from transition to submission (technical)

The mental strategy performance objective might fall into one of these categories:
-maintaining confidence
-remaining "in flow" or in "the zone"
-honing and directing aggression
-committing to perform through discomfort
-rewiring weak or repetitively unhelpful thought patterns
-managing emotions

Again, for a grappler, this might look like:
-continuing to engage with intensity regardless of point status or opponent's dominance
-remaining committed to breath and technique regardless of point status or opponent's dominance
-adhering to a specific mantra (and / or visualization) for the duration of the preparation and competition

These points can be adjusted so that they apply to specific opponents, specific competition habits, and specific sport challenges. Even when training, the above can be used to test run athletic improvements. Its rewarding and helps keep trainings fresh and focused.

Competition Prep Overview

2011-10-18T09:11:00.000-07:00

When I began my work in health and fitness I made a personal commitment to compete in a minimum of 1-2 athletic events each year. This decision is rooted in my own desire to prevent complacency and to keep my perspective fresh, thereby remaining at pace with the requests I make of my clients.

"Winning" is fun, but it is not my primary focus. My competitive purpose is more closely related to personal development and building a foundation of intention, flow and follow-through.

Typically my competition prep is comprised of the following points:

1. Set the intention - what is the specific objective of participating in this event?

2. Set a performance container - from preparation start date to one week after the event, block out the time in which physical preparation, strategy and inner work will occur.

3. While in the performance container make conscious agreements to match the intention in very specific ways. Choose 1-2 successful athletes to "model". Establish a success ritual and choose a mantra that is relevant to performance objectives.

4. While in the performance container do all the planned physical and technical prep, tapering as needed.

5. Compete! - By the day of competition the toughest work has been done. Aim to be in a state of self-directed flow.

6. Debrief one week after the event. Consciously release any inner performance agreements that were made at the start of the container.

This is a very bare bones version of the prep. It can be done as simply as listed above, or in much deeper detail, depending on the time available and the significance of the event. Sometimes it is helpful to create strategy around Real vs Perceived Limits.

Having a competition prep outline is helpful in determining competitive improvement over time. The more competitions there are, the more the relationship with competition evolves.

Regardless of event outcome, digging deep and discovering what is possible is unbeatable.

Special thanks to D.Cody Fielding, T.Thorn Colye, Vince Brown and Mushtaq Ali for their insight on competition strategy, and to Jeff Samson and TJ Burleigh for their recent competitive direction.

Return to CareyRockland.com

Barebones Beginner's Guide to Working Out

2011-10-10T14:54:00.000-07:00

Here is a very basic exercise technique overview for those of you who are just starting out. It is best to learn proper technique from the beginning so that you develop good habits that deepen as you progress. It is recommended that you work with a trainer to learn safe movement patterns.

Enjoy!

General Technique: Video

hops and jumps: land as quietly as possible, focus on decelerating jumps by bending knees, when in doubt hop. Aim for forefoot first landing

squats: Keep your knees behind your toes & over your ankles. Press through a triangle from your heel to the ball of your foot to just below your little toe. Keep your spine long, neutral and aim for upright -though a slight forward lean will occur (do not round your back).

lunges: keep your knee over your ankle, behind your toe, keep your torso upright.

rows: engage your shoulders - draw your shoulder blades down and back as though you are creating a part line down the back of your shirt. Keep your shoulders in this position for the duration of the exercise. when doing body-weight rows, keep your body in an upside down plank position.

chest presses: keep your shoulders engaged! If it is a body-weight exercise such as a push-up, keep your torso in a firm plank-position even though your shoulders are engaged. When doing yoga style planks you will be creating space around your shoulder blades by pressing your rib cage upwards - please make a note of this difference when moving between the two positions.

shoulder presses: keep your arms in line with your shoulders, not in front. when pressing up, keep your shoulders relatively down - if you look in the mirror, your shoulders should be below your ears.

dips: keep your shoulders down, ribs up. Shoulder and elbow angles should both move to 90 degrees when in the dip. bend your knees if you need to in order to reduce difficulty.

ab work: draw belly button to spine and move carefully. when in doubt, reduce the range of motion, keep your low back in contact with the floor when doing leg raises etc.. (There is scientific discussion as to the relative risk of performing sit-ups with regard to disk compression. It is suggested that plank work is effective for strengthening the core).

Sample Beginner Workouts:
(Note: These workouts can be scaled up or down depending on your experience and current fitness level)

Warm-up:
Begin each session with a dynamic warm-up of:

a. Circle your joints and perform dynamic stretching as needed for approximately 5 minutes (this includes forward leg swings, high knees, lateral leg swings, gentle head circles, shoulder rotation, hip circles)

b.walk or jog for 5 minutes

Cool-Down:
For now, spend 5-10 minutes post-workout stretching into the passive stretches of your choice. Include a chest-opening stretch/doorway stretch, hamstring stretch, hip opener, quad stretch, cat-cow, and childspose with alternating hand positions.

Workout One:
20 squat jumps or hops
10 full or knee push-ups
10 dumbell bent over rows
20 squats
10 shoulder press
front plank x 20 seconds
repeat x 2, rest as needed

10 chair dips,
10 dummbell biceps curls
repeat x 2-3, rest as needed

10 burpees (push-up-jump-up or step-to-plank, step-to-stand)
repeat x 2, rest as needed

Workout Two:

5 - 10 x 30 second run/walk intervals (sprint/jog if you are able)

20 seconds walking lunges with biceps curls, 20 seconds triceps dips, 20 seconds rest
x 2 -4 sets

20 seconds band or dumbell row, 20 seconds shoulder press, 20 seconds rest
x 2-4 sets

30 seconds leg raises (keep low back flat to floor), 30 seconds supermans (face-down, arms and legs come off the ground together for a 2 count)
x 2-4 sets

5 - 10 x 30 second run/walk (sprint/jog if you are able)

As always, try this at your own risk, consult your physician before beginning an exercise program.

Return to CareyRockland.com

The Beginning Again

2011-10-04T17:07:00.000-07:00

Last summer I began shooting short movement sequences en route to some longer pieces I am planning.

These are silent and are very much spontaneous use of location.

Yes, there are a couple moments where technique could be better dialed in!

These mark the beginning of the Athletistry Training Dept. clips. These were a lot of fun to make and I look forward to where this project is going.

Enjoy!

Simple Stair Crawl & Push-Up Exploration
House Training

As always, explore at your own risk. You are responsible for your independent exercise safety decisions. Consult your physician before beginning an exercise program and check in with a certified trainer when in doubt about proper technique.

Intimacy for People Who Resist Intimacy

2011-10-02T20:28:00.000-07:00

TJ has been reading John Douillard's book, Mind, Body, and Sport. It is really good.

At one point either Douillard, or TJ, or both of them mention the benefits of nose breathing while exercising (and in life). The objective is to remain calm, centered and in proper technique. As technique improves, speed increases. Speed or strength cease to cover up gaps in technical skill and overall effort is efficient. Essentially an intimacy develops between the athlete and the technique through presence and practice.

Being present is being intimate. Presence makes it easier to notice what works and what does not work. Intimacy accelerates progress and deepens what's important.

My practice of intimacy is not full-time self-exposure and vulnerability, though I used to think that's what it meant. I prefer self-preservation and selective vulnerability. I definitely thought that intimacy would kick my butt if I applied it using my old interpretation. TJ in fact recommended my current way of framing it, which finally clicked. Now I practice intimacy as an attention tool, focused on the parts of life that are most important.

One way to explore intimacy is to examine relationships with various aspects of our lives. For instance:

If you have a vice, what is your relationship with it? How exactly does it make you feel in terms of emotion, sensory experience, initial contact, aftermath?

If you workout how does that activity make you feel? What are the high points, low points and effects? How does that experience impact you mentally and emotionally?

What is your relationship with your job? How do you feel effective? What is your relationship with the level of challenge presented in this arena? How fulfilled do you feel?

What is your relationship with your community? What is the essence of the connection? Do you feel a particular way when you spend time in this group? Does it make you feel more at home? How does membership flavor your life?

Exploring these connections will either deepen the relationship or highlight a necessary shift.

What will you change through becoming more intimate with your life?

.

How To Cut Weight

2011-09-18T10:27:00.000-07:00

This post is for weight class athletes who waited until close to the event to make weight.

Cutting weight is my least favorite method of weight loss, but it happens all the time. Slow and steady weight loss is much healthier and allows the athlete to be as comfortable and energetic as possible at competition weight. Weight-cuts will continue to occur, and if it must be done, here are some pointers:

1. Cut out all starch from noon until the next morning. Have a little for breakfast and lunch (or possibly around your workout) but generally not from noon on. The portion quantity is adjustable depending on how much weight you need to cut.

At two weeks out it looks like this:
Breakfast - 1 very small (.5 - 1 cup) bowl oatmeal, 1 egg, 2 eg whites, .5 cup blueberries
Lunch - half-to-1 small sweet potato, 4 oz chicken, 1 cup broccoli
or one Pre or Post Workout - Perfect Foods Raw Protein Bar or similar
Snack - salad / small bowl of fruit & small serving of nuts (6-12)
Dinner - 4 oz lean organic meat with sauteed non-starch vegetables, seasoning

If you are one week away it looks like this:
Breakfast - Protein shake (1 scoop whey protein, 1 tbsp almond butter, 8 oz coconut milk, 1 banana)
Early Snack - Perfect Foods Raw Protein Bar or repeat protein shake from breakfast
Late Lunch - Chicken salad, unlimited fresh and steamed vegetables, small bowl of fruit
Dinner - Vegetable soup (broccoli, tomato etc) green salad, 4 oz organic lean protein, 1 tbsp olive oil based dressing is ok.

2. Stay hydrated as you cut - dehydration should be a last-ditch (hopefully unnecessary) circumstance. Drink coconut water with 1-2 tbsp chia seeds blended in to maintain electrolyte levels and extra energy. This insight came from Born To Run with reference to the Tarahumara.

3. Supplement with 1-2 servings of Amazing Grass Green SuperFood per day. This can be between meals, before workouts etc.

4. Take Glutamine post workout and before bed. This speeds muscle recovery and assists your immune system.

5. Bananas, Shot Blocks etc - keep these close for workout support - they will help you maintain your energy level if you are still training significantly (pre-taper).

6. Saunas, sweat suits, diuretics, laxatives - these are last ditch solutions, ie, sit in a sauna, go for an easy jog in a sweat suit, take a very very low dose of a diuretic or laxative (check with your doctor first). Be very careful with these, safety first. No competition is worth risking your long-term health.

7. Once you have reached competition weight, with any luck, you still have a day or two before weighing in. Use this time to stabilize. Monitor your weight through the day. Reintroduce very small amounts of complex carbohydrate early in the day. Keep your body relaxed, mobile and hydrated. Rest.

This strategy is simply a general overview. It can be modified, enhanced and specifically dialed in depending on individual needs. Vegetarian versions are available.

Please note - I am a trainer and a competitive athlete. I can serve as a nutrition consultant only. I am not a registered dietitian. You assume full responsibility for yourself and your choices. Please consult your physician prior to cutting weight.

Coming Off The Couch

2011-09-17T18:15:00.000-07:00

Today I listened to a podcast by Steve Pavlina. He has a great blog.

In the podcast he discussed what would happen if a fit person's brain was suddenly transported into a body that was 100lbs overweight. He made the point that the new brain inside the overweight body would have such an identity connection to life at ideal body weight that the weight loss transformation would come about very quickly. This was part of a larger metaphor but it got me thinking about the weight loss equation.

A significant part of my professional work is helping previously sedentary people to reach their ideal body weight.

It can be done like this:

1. Move every single day for at least 30 minutes. At minimum take a 30 minute walk. After a week or two make every other day an interval day - fast for 20 seconds, easy for 20 seconds, eventually turning it into walk/jog, jog/run at 60 second intervals.

2. Keep a food journal and eat unprocessed foods in ratios like this (start with something very close to this, obviously this shifts up or down depending on build):

Breakfast: 1 cup oatmeal, .5 cup blueberries, cinnamon.

Lunch: 1 palm sized serving of quinoa with 1 palm sized piece of organic chicken and unlimited non-starch* vegetables. .5 tbsp olive oil and seasoning.

Snack: 12 almonds, .5 palm size serving of organic beef jerky, 5 raw crackers.

Dinner: 1 palm sized serving of organic meat, unlimited non-starch vegetables & salad. .5 tbsp olive oil and seasoning. 1 oz organic dark chocolate.
*by non-starch vegetable I am referring to basically anything that is not a potato.

3. Drink enough room temperature water such that your pee is light in color, every 3-4 hours.

4. Incorporate resistance training 3 x wk - make sure each session involves pushing, pulling and lifting. For example push-ups, rows, & squats. Sequences must be changed every 4-6 weeks to avoid a plateau. This would work:
10 push-ups (knees or toes)
10 rows under a railing (legs straight or bent, shoulders held back and down)
20 body-weight squats (keep knees behind and pointing in same direction as toes at bottom of squat)
Complete three to five rounds resting only to insure proper form.

5. Get a training partner. Be accountable to each other even on days when you are not meeting to workout.

As always, consult your physician prior to beginning any exercise program and when in doubt consult a trainer for proper form and protocols.

Decision

2011-09-16T08:51:00.000-07:00

Self-care is incredibly cool. It is a power system between you and you, and you and the world.

I have recently chosen to tackle some of the themes that I have allowed to drain my energy as part of a (halfway done) 24 month self-imposed challenge to determine whether I continue on in my current career.

Part of this process involves playing a game with my mind:

Every time there's a choice to be made with regard to food, rest, exercise, schedule, professional sevices offered, commuting, energy exchange, social time, etc, I choose the option that objectively best supports me. I take a moment to dump habit, emotional pull, sabotage patterns, faulty reasoning and old stories. Note: I only take a moment. I'm not going for perfection, I am going for improvement.

This process is cool because it is reasonably fast - almost like having a rubber band around the wrist as a reminder to reframe each decision. Big results come from small changes in choice.

Remember to be graceful in this experiment. Be calm when energy surges back from areas of pervious drain. Be gentle with self and the people who are impacted by new decisions.

Choose a designated time period to try this out, say one hour to start. See if you like it, then expand the time period.

What different decisions will you make?

Effort Less

2011-09-12T09:09:00.000-07:00

ealThe right answer and the next step come from calm.

How much work is actually needed to get something done or to get to the next level? Is the task itself as difficult as the emotional machinations that accompany it?

Aligning with right effort is a skill. Wanting something intensely and over-efforting does not improve the chances of getting it. Working effectively, objectively, and taking more definitive action-steps helps. Discipline is required to work appropriately and then let go. This frees up energy for other things and prevents tunnel vision.

In the gym, complete the volume of work assigned. Outside the gym, stick with the nutrition guidelines. Release angst relating to work volume and food. Use that extra energy for something inspiring.

What are 3 ways you can effort less?

Real vs Perceived Limits

2011-08-25T19:59:00.000-07:00

When planning for a competition or an event that will test performance it is helpful to differentiate between real and perceived limits.

Real limits are those things that are either physically impossible at this time, are physically impossible permanently, are currently lacking in skill development, or are emotionally beyond reach. There is something calming about recognizing these limits.

Perceived limits are the angst-ridden limits. These are things that feel impossible but are possible. These are skills that have been developed but are unused. These are emotions with unpleasant yet inaccurate correlations.

Instead of burning energy on inner-conflict, make a list of real vs perceived limits.

Choose 1-2 alternate plans of action to "answer" attacks on real limits.

Choose 1-2 perceived limits to address per event or per season. Practice the experience of breaking through the perceived limit.

Then go compete in the event.

Humor

2011-08-23T10:04:00.000-07:00

Athletic performance and physical exercise sometimes result in emotional-loading.

Positive emotional loading is a lot of fun. Endorphin rushes, a sense of accomplishment and the experience of increased physical capacity lead to good feelings and associations.

Any physical practice system that is advancing in progress will involve some of the flip-side emotional work as well. This might be experienced as feelings of dread of an intense workout, or broad spectrum feelings of fear relating to exertion, or possibly a correlation between physical practice and self-worth.

Physical work load and performance can be viewed pragmatically. This eliminates some of the derailment from negative emotional associations.

Take a moment to note that:
Volume of physical work is not equal to personal worth
Completing a workout is a chemical process driven by will
Athletic capacity increases based on consistency

Go through a short physical check-list to make sure you are free of unnecessary tension, you are breathing effectively and that your face and jaw are relaxed.

Keep a short list of humorous events to reference when in the midst of extreme exertion. At the moment when you most consider quitting, remember a lighter moment and consciously release tension unrelated to the actual physical task at hand. If you manage to laugh at least you know your breathing is on track.

It should go without saying that over-training and consistently feeling run-down are not long term desired outcomes. The creation of a healthy balance of challenging physical exertion and recovery time is the objective. Keeping physical practice emotionally light is one way to maintain consistency.

The Arch-Nemesis

2011-08-22T17:13:00.000-07:00

How many arch-nemeses are on your list? How do you respond to their presence in your life?

Sometimes they can be used as motivators - in competition - competing against the same person year after year, using the interaction to hone game strategy and skill.

Other times they kick you where it hurts, and the way to solution is unclear, especially when in social setting.

It is possible to view an arch-nemesis as an external representation of the stuff that's hard to process internally. Instead of putting on the inner-vision blinders and pretending that the issues aren't there, the arch-nemesis provides live action proof that there is work to be done as long as the hurt stays active. These people are reminders that we do not live in a bubble.

Part of inter-relating is figuring out how to turn these conflict-oriented connections into something more productive. Did the arch-nemesis interaction highlight personal feelings of anger or reactivity or rejection or betrayal? How does the arch-nemesis likely feel in all of this? How is it easier to handle the person out there than the inner feelings of both parties?

Why is this even a topic in a fitness blog?

Its really about preventing derailment. Its about maintaining clear perspective. Its about allowing the things that are beyond control to exist while still being effective.

Arch-nemeses show up. They are going to be there. Flowery forgiveness is not often viable, especially when intuition warns against it. Arch-nemeses are some of the best indicators that we have a pulse, and are on a powerful trajectory. Arch-nemeses assure us that we are interacting in the world, and help to alleviate the fear of offending people or making enemies, because they already fulfill that role. They keep us honest.

Prepare to Win

2011-07-26T12:49:00.000-07:00

“Most people have the will to win, few have the will to prepare to win.” - Bobby Knight

When pushed conversationally far enough, athletes will often say that the ultimate competition is with oneself. Even combat athletes note that mental toughness and the handling of inner voices is crucial when dealing with a direct physical opponent.

All of us working to develop a healthy physical relationship with ourselves come up against some form of inner conflict, or the urge to derail progress via inner dialogue.

To "compete", from its Latin root means,"to strive together" (Thank you Mushtaq Ali for that lesson).

Outer events (and goals) are in fact, inner opportunities to "strive together" with ourselves. Fighting ourselves rarely works, especially in the long term. Progress is made by convincing our doubts to take (at least) a short break and trust us to get the job done well. Getting the voices to either take a rest or join the cause sets the foundation for a breakthrough.

Scheduling time to check-in and take stock of common internal themes allows us to develop a mental strategy for whatever we are working toward. That is preparing to win.

Whatever style of physical relationship we have with ourselves, "striving together", rather than "fighting against", is the way to long-term balanced strength and meaningful outward success.

Failure: an Outcome

2011-07-11T18:54:00.000-07:00

Last week this quote flashed around my social media pages and I even received it via text. It wouldn't go away.

"It was scarier not to try than to try and fail." - Carrie Wilkerson

I've been risk-discussion averse for a long time, mostly due to my own unresolved feelings about failure. As I write this today, I find that I'm glad I have not succeeded in some things I intensely attempted. Figuring this out has not been pretty, but it is important. Future choices will be built on these acknowledgments.

Many high-stake personal and professional risks totally bomb in terms of outward success. A lot of people don't talk about it. After a few well thought out risks go wrong, it can be tough to step back onto the ledge. It can feel irresponsible to dare to go for it again. That's why I want the "Now That You've Failed" guide.

The "Now That You've Failed" guide would be a great feedback manual. It would welcome the reader to the post-risk-recovery area, the other side of the fear of failure. The place where courage is acknowledged, strengths and weaknesses are assessed, and the faulty game-plan is reverse-engineered to evaluate the exact moment(s) it went wrong. How else can progress occur?

I am especially in favor of the fail fast model. If its not working, make it not work quickly! Figure it out and move forward. Lingering too long, trying to save a sinking ship is unnecessarily draining.

Sometimes success/fail measures in life are more like getting a belt promotion in martial arts. You do some things pretty well. Sometimes you make stupid mistakes, or miss your angle (repeatedly, for years). Some days you bang your head against the steering wheel of your car (I do this), ready to quit, but you don't. Then out of seemingly nowhere you get a promotion. Then you must train harder and smarter, and do it all again.

Does failure motivate or defeat? A giant trajectory follows the answer. The experience of losing begins to eliminate the fear of losing, building a stronger constitution. Learning from mistakes makes the likelihood of success much higher. Finding the right balance between sanity and reaching too far too fast is vital.

Failure happens, sometimes a lot. Failure is no reason to stop pursuing something important.

As Dave Checkett said: “Success builds character, failure reveals it.”

Open Workout for Athletistry 6.10.11

2011-06-11T07:58:00.000-07:00

Athletistry: Custom Athletic Programming, Yoga and Ayurveda brought to you by TJ Burleigh and Carey Rockland.

The following workout was done as part of my collaboration with my partner, TJ Burleigh. She has been engaging in more dynamic physical training, and I have been integrating more yoga, Ayurveda and mindfulness to my practice. We bring these traditions together through Athletistry.

Warm-Up: dynamic stretching, foam roller

Sequence One:
Single Arm DB Snatch x 10 reps each side
Low to High Barbell Rotation x 10 reps each side
Single Side Rotational Barbell Shoulder Press x 10 reps each side
Complete 3 rounds, resting only as needed to ensure proper form

DB Snatch

Low to High Barbell Rotation

Rotational Barbell Shoulder Press

Sequence Two:
DB Swings x 20 reps total
Recline Rows with dynamic "switch grip" x 10 reps
Floor to Bench Burpees x 10 reps
Complete 3 rounds, resting only as needed to ensure proper form

DB Swing

Recline Rows with dynamic "switch grip" - smooth transitions are very important

Floor to Bench Burpees

Finisher:
Hanging Leg Raises - 5 sets of 10 reps

Cool Down, Stretch out.

This very dynamic workout was inspired by material from folks such as: Chip Conrad of Bodytribe, Vince Brown, Ross Enamait and BodyWeightCulture.com

Proper form is vital to completing this workout safely - if you are unsure, please consult a fitness professional. Always get your doctor's clearance before participating in an exercise program.

Open Workout Tuesday, June 7

2011-06-07T17:43:00.000-07:00

For the month of June I am opening up my workouts. You can workout "with" me at a fraction of the cost of a private session. I will design the program to address your needs, but you will also do my workout. This is a great way to inspire each other and keep the quality of work high. The limit is 3 training partners for any one workout. Workouts may be indoors or out, contact me if you would like to join in! We meet Tuesdays and Thursdays at 10 AM.

Today Joe Houston was my workout partner. Joe is a great athlete, who always inspires me to up my game. Today we worked on full body movements to get the most out of our time, building strength while keeping our heart rates up.

Warm-up: Foam roller work and dynamic stretching

Sequence One:
Rack Pull x 10 reps
Sandbag Clean x 10 reps
Box Squat & Shoulder Press x 10 reps
Complete 3 rounds, taking rest only as needed.

Sequence Two:
Floor Press x 15 - 20 reps
Leg Raises while supporting bar x 15 - 20 reps
TRX Chest Press x 15 reps
TRX Back Row x 15 reps
Squat Deck x 20 reps
Complete 3 rounds with minimal rest.

Sequence Three:
Upright Rows x 15 reps
Shoulder Press x 15 reps
Biceps curls x 10 reps plus 30 count isometric hold at end
Complete three rounds with minimal rest.

Cool Down, Stretch Out!

We had a blast. I look forward to mixing it up with those of you who would like to join me! I will continue to post several of our workouts here as well. Happy training!

**Please note** You should get a doctor's clearance to exercise and make certain that you are using correct form with any of the exercises described above. Ask for help from a fitness professional if you are unsure.

Courage, Risk, Community

2011-05-20T14:40:00.000-07:00

"Courage is the most important of all the virtues, because without courage you can't practice any other virtue consistently. You can practice any virtue erratically, but nothing consistently without courage." - Maya Angelou

Back in 2006, when I began my masters program in Sport Management my first professor was a guy named Dr. Rich Cellini. From day one he insisted that we accept that our friends, peers, and colleagues want us to succeed. Really, really, really, we were surrounded by people who wanted to help us get where we needed to go. We were also those same people who wanted to help others make it. That concept was primary. We were instructed to get to know people, to get out there, to remember people, to stay in touch. We were to always, under every circumstance, maintain an up-beat approach, an optimistic outlook, and to implement a relentless try-again policy when things didn't immediately turn to gold.

Cellini taught us a lesson in courage. That is what is outlined above. Yes, life can be messy and there are exceptions, but the overarching theme is right on. We need each other to do our best work.

When I was first learning how to be a trainer and coach, I had mentors and coaches (and still do). When I first stepped on the mat, people took time to teach me how to move, (and still do). When I coach a class, the group makes space for the new member, encouraging them to grow into the shared experience. Life would be lonely if we weren't engaged in helping each other grow.

The stalling point is when we don't reach out for something we want for fear of being turned away at the door. Sometimes this happens and it hurts. But that is not the end of the story. Reach out again. Then do it again. There will come a point when the reaching is no longer scary. There will come a point when the door opens. The important thing is to keep moving and outwardly engaging. The other alternative is to stay at square one, dissatisfied. Persistent effort is inspiring. Be that inspiring person. Help others be persistent.

For what its worth, I hear so many stories about people who hate the gym environment, who feel uncomfortable, judged, or not part of the glamor-fit. That is a valid and important perspective. There are moments, themes and atmospheres, that are formidable in formal exercise environments. Simultaneously, there are people in those spaces who will rally for your participation, who are glad you decided to come in today, who will want to see you tomorrow because your presence will help them. There will be people who want to see you succeed. There will be people who recognize that fitness is a broad concept, that it includes happiness and fun, energy, vitality and self-acceptance. That experience is possible.

Five years after that first class with Cellini, I still remind myself of all the support that surrounds us, encouraging us to take that next step. And the next. And the next.

Yoga for Athletes: A Brainstorm

2011-04-21T14:28:00.001-07:00

I want to blog about this because I am about to co-teach this workshop with Traci Joy Burleigh (April 30, 1:30-3:30PM at Bernal Yoga).

Why is Yoga for Athletes a good idea?

I have always tended toward athleticism, but yoga has been an incredibly difficult practice to incorporate due to extreme inner resistance. As is often true when such inner resistance is present, yoga has dramatically improved the quality of my life, athletic and otherwise.

How yoga has helped me athletically:

Yoga has brought forward the subtleties of presence that I had effectively ignored.

Yoga has improved my intuitive balance and spatial awareness from a state of calm that I can now take with me into competition or chaos.

Yoga brings up the inner monsters that take me off track in my sport of choice. I get to address them on the yoga mat, where it is quiet (and I beat them).

Yoga has strengthened my body in ways I cannot replicate in the gym or in martial arts. This type of strength has improved my lifts and fighting style. Slow chatturanga has increased the amount of weight I can bench.

How athleticism has helped me with yoga:

Athleticism teaches that improvement comes with practice. There is no yoga standard to reach. Practice effects change.

Athleticism has given me the courage to be more present with myself. Yoga requires presence without an external opponent, which means there are no distractions from self.

Athleticism has given me lessons from loss. I learn more when I lose. Recognizing the lesson at hand leads to growth.

Athleticism requires persistence. The work is always in progress. A great performance is not the end of the story.

Athleticism has toughened my skin. Being slightly less sensitive has given me the courage to go again, then one more time, and then another, and another. Eventually I grow beyond my perceived limits.

Again, why this is a good idea:

The labels of yogi or athlete are not important. Deepening the relationship with self and physical experience makes life better, physically and emotionally. Exploring this relationship from two nicely counterbalanced perspectives enriches the experience. The strengths of the yogi and the strengths of the athlete are strengths for living.

Strength Tools: Self-Discipline

2011-04-20T09:49:00.000-07:00

"It is not enough to have great qualities; We should also have the management of them." - La Rochefoucauld

Strength is of value. The over-culture is clear on this. What is it that makes strength effective? Refinement improves strength in whatever form it takes. Self-discipline cultivates strength over time.

Self-discipline is the quality of consistently taking strategic action toward a specific outcome, despite resistance, emotional struggle, or inconvenience. Self-discipline is hot. It is empowering. It is the road to mastery.

Why self-discipline is important:

1. It creates excellence - commitment to practice improves skill.

2. It increases fortitude - going further than previously possible feels good.

3. It heightens individuality - decisiveness enhances character.

4. It builds self-trust and ease - inner life is aligned with action.

5. It frees up energy for other endeavors - efficiency increases.

Self-discipline is not self-punishment. Using it as such will backfire. It is not about stopping something good or mindless deprivation. It is about developing chosen qualities with purpose.

It is about staying on track (despite the opportunity to jump off) and getting there, finally, with self-respect and a sense of accomplishment. The experience of achievement over time, through adversity, creates a formidable foundation.

Three techniques for developing self-discipline:

1. List one area of desired improvement and choose one action step to incorporate into daily life. Do this every day. No matter what. Write it down.

2. Notice one consistent area where reactivity blocks progress. Make an alternate effective behavior choice. Practice it every day. Record the new results.

3. Identify one restrictive myth that places limits on potential. Replace it with the truth and act accordingly, in one small way. Repeat and write it down.

Self-discipline is a powerful tool. It is simple but not easy. Engage an accountable friend. Enjoy the adventure.

As a parting thought check out these septuagenarian bodybuilders

Running Meditation

2011-02-14T12:09:00.000-08:00

Exercising for a clearer mind and a higher quality of consciousness is an incredible combined effort and an efficient method of exacting mind-body connection. I am interested in the long-term practice of such techniques and will sometimes share my own explorations here.

Yesterday, at the suggestion of Mushtaq Ali I ran 32 tabata intervals (20 seconds on, 10 seconds off) followed by a 20 minute walking meditation.

The experience was interesting in that my focus stayed in-the-moment for each 20 seconds of exertion (I pushed the pace) - attention was on proper foot strike (barefoot style), efficient breathing, observation of heart rate. The 10 seconds of rest were focused on recovery breathing and route choices (light traffic to Bernal Hill). There wasn't room for anything else. 32 intervals passed as though there was only one interval - the one I was focusing on.

The chemical effect of the running resulted in a high that was primal - I was not my urban self - the resulting freedom jolted me out of my regular sitting meditation thought loops.

When I moved into the walking meditation portion of the exercise, my heart rate and breathing were still elevated so I focused on bringing them down. Then the crispness of the air burning my lungs came into focus as did the dirt patterns of the path I was on. Then focus shifted to running energy. Then I experienced the fatigue of 32 intervals of explosive running so I sat for the last 10 minutes looking out over San Francisco - metta-meditation. Next time I will choose to observe the exhaustion while continuing to walk.

This technique is not easier than, nor is it an escape from, seated meditation. It definitely requires active attention! Discipline and depth will develop through practice.

Rest!

2011-02-11T10:34:00.001-08:00

How much rest do we need when we are participating in an exercise program? This is a common question and a sensitive one, because we receive such strong messages about the importance of exercise at this time in cultural history.

Just like exercise, rest is incredibly important no matter what your level of fitness.

Numerous effective formulas currently exist in the exercise community for determining proper rest schedules, examples being:

- every other day
- two days on, one day off, three days on, two days off
- one day off every four
- one day off every six
- seven - nine active days with varying levels of exertion

My personal preference after years of self-evaluation is to tune into my body and recognize my own need-for-rest indicators. These are typically a combination of: lack of experience of flow, a feeling of strained movements, a lack of energy generation to keep pace with the workout, irritability, over-tiredness or hyperactivity, breath rate and fatigue that is in excess of the demand, an immune system dip or an inability to fall asleep.

Some of us tend to drag our feet with regard to exercise, meaning, it is difficult to engage in an exercise program at all. The initial experience of exercise is unpleasant, and sticking with it feels continuously exhausting. Ideally, when starting an exercise program, the program design is progressive. We start with light exertion, light weights, light cardiovascular work, adequate warm-ups and cool-downs. We ease into the program. We take days off from formal exercise and instead go for walks and participate in enjoyable physical activities that we don't classify as workouts. If we are consistent, our energy will begin to rise to meet the workout. Days off are important, but ideally, we begin to crave the workout and our energy levels will begin to let us know when it is time for a rest day.

Once a fitness baseline has been established, finding a work / rest schedule is much easier. Experiment with the list above to determine what works best for you and if necessary, consult with a coach or trainer. Often trainers offer program design sessions which are a great way to establish an individual program if you are not a candidate for ongoing training. Exercise routines should be varied (unless sport specific work is of the essence), and programs should be changed at least every 4-6 weeks to avoid fitness plateaus, boredom and repetitive stress issues.

Some of us tend to over-train due to an intense physical drive that is closely linked to the experience of mental-emotional release, or because we are under the impression that more is better. This is fairly common, and finding balance is crucial. Exercise is culturally lauded so coming to terms with chronic over-training can be tricky. Among other things, exercise is incredibly beneficial for mood-balancing, stress reduction, and relief from depression. This is good! The problem arises when exercise is taken to the point where mental acuity is reduced, fatigue prevents us from addressing real issues, we feel emotionally numb and the risk of injury increases. Slowing this pattern is not easy, but is necessary for improved performance and a balanced life. In the best case scenario, workout sessions are reduced, and rest / recovery sessions are substituted in their place. The quality of the remaining workouts increases, a feeling of well-being replaces the symptoms of over-training and there is minimal back-lash. Often a meditative practice emphasizing stillness and calm, communication with friends, or another form of support is necessary.

For more information on rest, check out this article: http://tinyurl.com/2a7vgay

Exercise and Emotions

2011-02-09T12:01:00.000-08:00

Some days are just hard, things might not go our way or we feel overwhelmed. When we bring those feelings to our workouts, occasionally we are surprised by a sudden downward spiral of emotion from the very activity we had hoped would alleviate our stress. This type of emotional curve ball can catch us off guard, but it doesn't have to.

Physical-emotional connectivity is primal and yet we often experience an exercise culture that deals primarily with the body, and therapeutic and spiritual cultures that more readily addresses the mind and emotions. There are some areas of overlap, for example, somatic therapy is a branch of psychotherapy that addresses mental and emotional issues in close relation to the client's physicality. In an athletic context, issues of mental and emotional fortitude are often addressed under the umbrella of mental toughness or strategy.

So what do we do when mid-workout our training partner suddenly warps into a tyrannical figure intent on our destruction, or the barbell starts to represent all that has ever made us fail in life? If catching ourselves mid-thought is possible, there is a chance that laughter might resolve the issue. More realistically, we need a plan of action for recognizing what's going on and moving through our emotions.

The following suggestions come from several overlapping sources, including my coaches and teachers, various meditation techniques and my own life experience.

Option One: Return to the present moment. Notice the physical sensations that are occurring. Notice where your feet are. Notice the pace of your breath. Notice the movement of the activity you are doing. Presence takes us out of story and gives us an opportunity to reset our focus.

Option Two: Create more room for your emotions, give them more space in which to exist. Expand your perspective so that there is also a place for calmer emotions, thereby making the difficult emotions less intense.

Option Three: Purposefully compartmentalize at the start of the workout (or at the moment of duress) by making an agreement with yourself to stay on task throughout the workout, and as much as possible to think only about the workout. Feel free to attach an heroic theme to the workout or listen to specific music. Promise yourself that you will return to your day and the emotions of the day at a designated time (it is important to keep this promise).

Option Four: Channel the challenging emotions into a winning scenario by triumphing physically over the workout. Sometimes diving into physical exertion takes us through our feelings in a productive way, leaving us more relaxed and better able to handle life stresses.

Option Five: Stop working out and do something calming and restorative. This can include taking the time to let your emotions out, calling a friend, resting. The right choice might be to ease up entirely.

Whatever you choose to do under pressure, put your safety first and remember that there will be easier days ahead!

The Grumpy Dog Resistance Workout

2011-01-05T12:56:00.000-08:00

After almost a decade I realized that I can workout with my dog even if she is the anti-dog (no running, no ball chasing, lots of hiding out under the covers). Here's a workout TJ and I did with Leah while we were in Boise. It works great with a 40lb pitbull (workout may be modified based on breed and weight of dog).

Warm-up with a light jog! Dog resistance helps you train your forward lean!

I enjoyed a few reps of the Turkish Get-Up:

TJ trained some push-ups and squats:

I ended with some extreme sit-ups - Leah currently represents my 1 Rep Max goal for the extreme sit-up!

Happy Training!

Self-Respect and Physical Practice

2010-10-14T09:10:00.000-07:00

Respect your efforts, respect yourself. Self-respect leads to self-discipline. When you have both firmly under your belt, that's real power.
--Clint Eastwood

Self-Respect 1 : a proper respect for oneself as a human being
(www.merriam-webster.com)

If we were to step out of our own personal stories and patterns for just a minute and give some thought to what we think healthy self-respect entails, what would we come up with?

Here's a short list:
-Actively abiding by our own high standards - carrying that commitment into the world
-Certainty of our innate value evidenced by our actions
-Accurate understanding of our capabilities - building a life structured to enhance them
-Remaining true to ourselves in business, social, relational interactions
-Caring for our bodies, minds, spirits as healthfully as possible, no matter what
-Consciousness of our blind spots paired with a relentless pursuit of truth

Those are just a few, and we all have different lists.

Honing in on Self-Respect as it relates to Physical Practice (this is a HUGE topic), I am going to focus on three components.

1. We have to move.
As my friend Mushtaq Ali says, "In sudor veritas - In sweat there is truth."
All the thinking in the world won't bring us to the reality of who we are as physical beings the way an intense workout can. Who we are when we're sweating lets us know exactly where our strengths and weaknesses lie whether they are physical, mental, emotional or spiritual. With this perspective it is possible to begin to make necessary changes and create a closer pairing between self and sense of self.

2. Thoroughness.
We all have areas we want to avoid. We may have very good reasons for wanting to side-step the things we find uncomfortable. It is important to assess our areas of avoidance and
determine what good might come from digging in. Most of the time this is where we have the most to gain. Can you maintain active outward awareness and interaction while exerting close to your max heart rate? Would you develop more focused thinking if you slowed down enough to practice yoga? How much weight can you actually lift? Relationships with these experiences can blow the doors off some of our biggest blocks.

3. Self-Acceptance.
Wherever we are in our practice, chances are some things feel average or even great, while other things feel like we are being relentlessly slapped upside the head by inner stories or harsh reality. Its OK. Its all part of the experience. It is all subjective and we all have different start points and desired outcomes. The important thing is that we accept ourselves, where we are now, assets and shortcomings, and appreciate our willingness to be attentive to this process on a daily basis.

Physical practice and personal development is the rich and powerful work of a lifetime.

Mission, Purpose, Intent

2010-10-14T08:46:00.000-07:00

This blog is a place for exploration, reflection, and information on subjects relating to physical practice, physical culture, athletics, health, wellness and nutrition. Related intellectual, spiritual, mental, emotional and philosophical components of the work will be covered under this umbrella.

Videos and workouts will be posted here, in addition to personal quests, group workout adventures and themes pertaining to personal training and individual progress.

The subject matter will be organic and has the potential to expand, evolve or be completely re-explored.

And here we go...