Find the Better Way.

There is always a better way, so find it. Then find a better one. – Ido Portal

The above quote got me thinking. The one below, drove it home.

Leading is done from the front. I still move, research and explore MORE than my students, even my most advanced ones. Most ‘industry leaders’ have forgotten this while fame and money got into the picture. The rest of the pyramid then dries out as new information stops trickling down. – Ido Portal

The movement “way” is more than a means to an end. With some irony, watching the new Tarzan film, I listened to him describe how his body developed, because of the way he used it. By engaging his upper body in all movements and locomotion his hands grew incredibly strong, and the supporting joints became massively stabile.

Lifestyle drives change. Environment demands bodily facilitations. Engage.

In our training we can all benefit from the basic movements.

The plank, along with downward facing, and upward facing dog, increase strength and flexibility in our chest, shoulders, triceps, and core. Minimal and functional.

The squat demonstrates strength and endurance in our prime movers, the quadriceps and gluteus muscles. Over time, and through consistent practice, it also increase the flexibility of our lumbo-pelvic-hip complex, as well as the knee and ankle.

The hang or pull is a balance to the plank. Stressing your grip, via the muscles and tendons of your fingers and forearms, over time your build strength and endurance. If you like, you can begin to engage the biceps, and large muscles of the back to pull your bodyweight. Strength is built from the small muscles, and the tendons, inward to the large primary muscles.

Swift movements that may require some balance demand kinesthetic awareness. Here not only are you improving cardiovascular health, you also engage the brain by moving in this way and environment.

Action, reaction. Cause and effect. Explore and Learn.

We have new information, yet it increases our focus on the end product, not the journey. Goals are nice, but often mere pillow fantasies. The journey to the peak is found in the exploration.

Find a new edge. Draw a broad boundary. Create space. Evolve.

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Peace. Pity. Action. Progression.

Inspiration, instigated by a thought provoking read.

Action requires information. Let peace inform your actions and your intention will be displayed. -MFT

Too much posturing. This is what I do. What I’m good at. What I’ve done. What I have. Where I’m going. Enough. Absorb information. Inquire. Learn. Who you are will be displayed through how you move, speak, and engage. No declarations. Just listen. Ask.

Stop. No more looking for pity. Don’t desire those who love and care for you to give answers. They will and you probably won’t take action. The cycle continues. Time goes by. You don’t need pity. Opinion does not equal actuality. Black and white. Win or lose.

Life is swift. Enough digressing. Forward is the way. Not in the future, but in the now. You are here. There is no past, or future, only present. 365 days go by fast. 365 sunrises. Opportunity is offered only so often. Is it too late to begin? Not if what you want is worth the pursuit. Limitations are self employed.

Peace of mind. Not giving a fuck what others think of YOU. That’s progression. No groups. No need for belonging. Flow happens when you engage. Acceptance is not worth the time or effort.

“Yes, I teach. I lead. I coach. I declare. But in the same breath I learn. Because anything else would mean I am dead: either death-dead or living-dead, stagnant, redundant, repetitive, stuck. I have wasted time, of course, but I won’t waste life. And that’s why I’m here, on the road, in the dirt, atop the bike but sometimes on the ground next to it wondering what just happened. I am a student. This is how I learn.” – Mark Twight

Maintenance for Longevity

“A soft, easy life is not worth living, if it impairs the fibre of brain and heart and muscle. We must dare to be great; and we must realize that greatness is the fruit of toil and sacrifice and high courage… For us is the life of action, of strenuous performance of duty; let us live in the harness, striving mightily; let us rather run the risk of wearing out than rusting out.” – Teddy Roosevelt

Coveting the new, finished product is not an unknown concept. Yet, it is the act of ownership obsession that stifles personal growth.

All items that make our lives easier and/or more convenient require maintenance. Fairly infrequent is the act required, meaning our confidence and expectation trumps action in upkeep. When failure occurs, which it will, it takes both time and capital to get our life up and running again.

Our mind and body are no different. Neglect, and pay the price. Abuse, and live with the consequences. Time/age escapes no one. The fade may appear slow, until the check engine light flickers on. What will the diagnostic test reveal? What’s the damage? For many this is a trigger to wake up and forge a better life. For others this is the beginning of the end. The mind accepts the sentence.

Maintenance prolongs life. By now you should be familiar with what is minimally required of you to keep your arteries clean, blood pressure down, BMI at an acceptable level, and a myriad of other necessities to live a respectable life. But you slip. You stop learning. You envy the healthy and vigorous. You spiral into the depths of self-disrespect, and loathing.

But wait, doesn’t that new car come with an owners manual? The proficient dealership whom sold you the car is so kind to send out reminders of when service is needed. Just call, schedule, drop off the car, heck, you even get a loaner for the day… how convenient and caring of them? You clean your car, washing it weekly. It requires “premium” gas. You justify the extra expense by reminding yourself it is required to keep the engine performing. All this for the peace of mind in knowing that you’ve done what is required, as an owner of this find piece of machinery.

Now think of all of the luxury items this applies to? Maintenance is a daily process. The more things we own, the more maintenance we must do. Look at all the businesses that are simply products of required maintenance. Pretty amazing to think about.

Now back to you. Why does this one thing that you’ll take to your grave get get abused, punished, polluted, neglected, etc.? How has this become acceptable? It starts at a young age. A few silly choices, and habits start to linger. As you grow older those few bad habits start to multiply. Pretty soon the effects begin to show. Fatigue, lethargy, weight gain, acne, flatulence, and dependency creep in and take hold. Some can fake it longer than others, but the cold hard truth is unavoidable. Your time has come. With more neglect comes greater reliance on modern technology and medicine to stay alive. More dependence…

You, the ultimate possession, the un-replaceable commodity, the selfless giver to the soul, deserve more. The process is rather simple, yet the journey is long. Correcting behaviors is simple. Nutritious food. More sleep. Less stimulants and depressants. Exercise. Hydration. Choices that all add up and lead to change.

Enough already. No more ignorance and complacency. It’s time to give back to ourselves. Stop. Think. Engage. Honor. Refuse to “wish you had” and instead be “grateful for” the gift of sound mind and functioning body.

Very few things are needed.

Sustenance: food and drink. Nourishment. Water. Meat. Vegetables. Fruit. Nuts. Grains. Recognize when you embellish. Don’t chastise, minimize. Why? Understand weakness. Unavoidable slips need not derail commitment.

Fitness: Lift. Climb. Step. Crawl. Jump. Push. Pull. Stretch. Run. Walk. Bike. Swim. Ski. Row. Dance. etc. Experiment to discover enjoyment. Fulfill daily. Options are unlimited. Consistency is key. Repetition is the mother of skill. Daily engagement resets your mind, fueling the drive to give the body what it needs. Internal as much as external. Heart. Lungs. Brain.

Growth: Mind. Body. Soul. Books, mentors, friends, family, spouse, lover, student, coach, community. Growth comes from listening, and applying advice and lessons. Simply taking a step back, surveying, and making a decision is often all that is needed.

Onward.

“EACH OF US IS born with a 70-year warranty, but few of us read the instructions. We blindly go through life without consulting a manual for the operation of the human machine. The maintenance and preservation of our bodies doesn’t concern us. We believe that longevity and freedom from malfunction have been built in by the Creator. And they have. But we can live long and stay healthy only if we take care of our bodies as we would our automobiles. We have to follow certain rules to get maximum performance and maximum longevity out of what we were born with. We have to apply the biological wisdom gained over the centuries to our day-to-day living. Make no mistake about it: Nature does not allow for error, and she is not reluctant to inflict capital punishment. Deviations from the correct regimen can certainly diminish one’s daily well-being and eventually one’s life span. True, aging is inexorable. And death is inevitable. But neither should occur before its appointed time.” -George Sheehan

 

Aim high. Dig Deep. Fall where you may.

 

Set lofty goals. Goals are there to guide is. They start us on a desired path. The journey begins. Destinations and arrivals signify the beginning and the end of something. Achieving a lofty goal is pleasant, not necessary. All or nothing ensures failure. Aim high to bring your best day in and day out.

Out of goals come habits. Good and bad. Work on the good. Benefits, reaped for a lifetime, will surely come.

“You will never get anymore out of life than you expect.” -Bruce Lee

 

Mornings

Protect your mornings. As the first few minutes pass and you begin to awaken, turn your attention to your favorite form of movement. Move the body to prime the mind for what is about to occur, and what may lie ahead throughout the day.

This time is precious. Do not put off what can be accomplished right away.
Win the day. Accomplish more in your first 90 minutes of awakening than you could ever imagine as they day wears on and its effects weaken your resolve.

Rituals of habit, work. Continually showing up, engaging, and finishing are qualities that transfer to other areas of your life.

Movement, Muscle and Metabolism

“And while these pounds were being shed, while the physiological miracles were occurring with the heart and muscle and metabolism, psychological marvels were taking place as well. Just so, the world over, bodies, minds, and souls are constantly being born again, during miles on the road.” – Dr. George Sheehan

  1. Invest your resources in your chosen mode of movement. Facilitation of activity.
  2. Cardio/endurance commitment precedes strength training. Build habits before refinement and instruction.
  3. Avoid all diets. If it has a name or title, it won’t last, and you’ll spend a lot of money in the process.
  4. Keep a journal. Document how lifestyle choices (food, work, sleep, entertainment, drink, stress, etc.) make you feel.
  5. Graze throughout the day.
  6. Schedule periods of relaxation during the day.
  7. Sleep 7+ hours a night.

“What the jogger’s face shows is not boredom but contemplation, which Thomas Aquinas described as man’s highest activity save one—contemplation plus putting the fruits of that contemplation into action.” – Dr. George Sheehan

Be confident and adamant about how you live your life. No explanations. No excuses. You own it, when you no longer feel like you are missing out on your old lifestyle. Movement, the endorphins and positivity it cultivates, is the way.

Our life is a game. Play it often and play it well. Don’t take what you do, or the decisions you make too seriously. Do your best. That’s enough.

Sustainable Approaches To Health and Fitness

The mind’s first step to self-awareness must be through the body. Exercise and athletics are growth. -George Sheehan

How to get the most results / success / gains / change, from the least amount of training? We all want answers to this question. As a fitness professional, having a template that conforms and applies to all individuals would be a dream. Countless hours have been spent trying to create such a product, or system to no avail. Yet, the consumer still desires, and in many cases expects to be offered such products (shake weight, 8-minute abs, 10 minute trainer, perfect pushup, etc…). Substantial physical change requires a lifestyle intervention, drastic measures, and extreme discipline. What are you willing to invest?

  1. Seek improvement and enhancement. Is this visual? Probably not so much. Can you feel it and describe it? Definitely. Does it make you happy? Hopefully. This can be an exercise, a series of exercises, an activity, a sport, or a competitive challenge. Enjoyment. Engagement. Improvement.
  2. Work with a coach, trainer, or specialist to get feedback. This is time well spent. Confidence builder. Very helpful in the day to day, week to week process.
  3. Career enhancement. We spend most of our time working on and in our careers. A huge portion of our life’s satisfaction comes from our chosen careers. Most of us are professional workers, not athletes. What exercises, workouts, and activities can help correct physical imbalances obtained from our jobs? How can they enhance my ability to perform at work? Can being more physically fit help me advance my ___ career? These are the questions to ask yourself, repeatedly.
  4. Know the Impact of Your Choices. If you are a top physician, researcher, educator, or attorney, etc. deciding to invest 15 hours each week into training for a triathlon most likely will have a negative impact on other areas of your life, in which you are already successful. Your optimal fitness may be obtained with as little as 45 minutes of cardiovascular exercise 5 days per week, and 15 minutes of strength training 3 days per week. Simple, right? Knowing the best, most practical approach to your lifestyle demands is key.
  5. For many of us the endurance activities are all we will ever need. Jogging, cycling, walking, hiking, playing… loving and committing to every moment of it.

The time benefit equation is delicate and constantly evolving. Understand yours, be flexible and forgiving, and optimize your fitness practice to give your life the most benefit.

Exercise is done against one’s wishes and maintained only because the alternative is worse. Happiness is different from pleasure. Happiness has something to do with struggling and enduring and accomplishing. We are our bodies, our bodies are us. Satisfaction is such a minor thing. Joy is what we want. -George Sheehan

Friendships and Coaching

The right prescription, assignment, plan, outline, etc. does us no good without the inner confidence that we are capable of improvement, completion, and success.

Friendships develop over time. Often taking months before a level of trust and willingness to care is manifested. This trial period of sharing experiences, exposing weaknesses and displaying strengths is a delicate dance requiring equal participation of both parties. One can not want it more than the other.

Establishing this relationship fosters the potential for new heights. You must give to get. We cannot create more time. A reprioritization must occur and remain to keep the potential a possibility. Commitment.

You must know your “why” in creating change. Admit a void, or known weakness, struggle, insecurity, etc. and be confident in your decision. Continuing down your current path will not produce the desired change. Comfort breeds complacency. We cannot hope to maintain that which hasn’t been maximized. Not knowing our full potential (will we ever?), those words, “maintain”, should never be uttered when speaking of our health. Continuous engagement requires an allocation of energy resources. When training, you are building/working/fatiguing, then recovering, where you lose, in order to regain the energy/resources to begin again. See the full picture.

Committing to coaching requires a letting go of emotion, control, and routine. This is not easy, but it is the only way. Trust requires vulnerability. Change requires months, not days and weeks. This should embolden you to let go of repeated judgment and give in to the daily assignment.

And do you know what I found after several decades of life? We achieve our goal, we become a level of ourselves, and then we want to go further. And we make new mistakes, and we have new hardships, but we prevail. We are human. We are alive. We have blood.

Patti Smith

Being Emotionally Ready to Change

Being emotionally ready for the steep climb that lies ahead on your ascent towards (personal) excellence is crucial. Human potential is unlimited, but there is no shortcut to the end. Despising the process, while desiring the outcome, leaves us on a undesirable journey.

When a potential new client contacts me (the trainer) I approach this from the perspective described below:

You’ve recognized a problem, or found yourself in a situation that you want to change. You’re now thinking about changing and contemplating how to do so, as well as what this change will look like.

After we have our initial contact, or consultation we’ve now entered the preparation phase. This crucial phase is the “planning for success” step. The client (you) now has direction and direct, guided assistance from the trainer (me). Your team is coming together. Here we must get ourselves emotionally ready. Making lists of both goals, and desires is very helpful. Creating an emotional connection to your health is powerful. You are planning to take action for and in the name of your health. Your connection to this planet comes in the form of your physical being. The trainer (me) is here to guide you, and join your on your personal journey.

Our first training session initiates the action phase. We’ve shocked your system and altered your day. This new activity becomes a focus of your day, not merely another thing to check off your list. Along with the actually taking of action, we need to recognize the greater emotional importance of what these potential changes bring to your life.

Once our meeting times and schedules are well established we are now in the maintenance phase. This is often a difficult period as the “newness” has worn off and we are simply immersed in the actual “doing” of the program. It may help to refer to this as our “movement mastery” sessions. Laying the foundation that will provide stabilization and structure to expand off. Accepting the mundanity of this phase is crucial. The first three (3) months the client (you) need to remember that the workout has a greater significance than mere entertainment. Engaging with your weekly calendar is an essential, not an option, as we form positive associations and habits with our health.

Finally, we arrive at the termination phase. This is where we transition our programming from building our foundation to adding layers of skill. To the client (you) the changes will seem subtle. We use this approach to keep from being overwhelmed, and to ensure initial success and positive experience with these changes to your programming.

Enjoy the journey. Buy the ticket, take the ride. Repeat.

It’s Stupid To Be Safe

Note: This post was inspired by Maria Popova creator of BrainPickings.org. Fantastic site!

Everyone in this room is going to be gone pretty quickly – and we will have either made something or not made something. The artists that inspire me are the ones that I look at and go, ‘Oh my god – you didn’t have to go there. It would’ve been safer not to – but, for whatever reason, you did.’ And every time death happens, I’m reminded that it’s stupid to be safe… Usually, whatever that is – wherever you don’t want to go, whatever that risk is, wherever the unsafe place is – that really is the gift you have to give.

Amanda Palmer

Choose activities that allow you to go far. We can walk all day with no prior training. We can ride our bikes for hundreds of miles as long as our pacing and fueling is sufficient. We can run all day and into the next with a steady supply of water and a few calories.

If another human can do this, then you to have the potential to go way further than you’ve gone before. Much further. The effects of modern society, coupled with aging, have polluted our minds with endlessly questioning “why” other humans do so called “ultra” or “extreme” endurance events.

Having thought processes of merely entertainment, consumption, and leisure crush our innate desire to create, explore and take action. Now, more than ever, we need to create and inspire future generations to live lives filled clear direction and action. Driven by purpose and desire.

But however meaningless and vain, however dead life appears, the man of faith, of energy, of warmth, and who knows something, doesn’t let himself be fobbed off like that. He steps in and does something, and hangs on to that, in short, breaks, ‘violates’…

Vincent Van Gogh

I implore you to be conscious before speaking about another’s experience. Listen, process, and speak only if you desire to learn and employ whatever knowledge comes from your question. Wasted words to often appear in place of focused action.