900 Today

Blogging has been sitting on a back burner…lots of work, and professional continuing-ed at present…

Today: Nine-hundred strength training exercise movements 60% External WR. 40% Bodyweight WR.

2-days ago: Vehicle Push-Pull.

Hike four days ago.

Soccer Scrimmage five days ago.

 

Vancouver Boating, Bicycles & Rainy Walks / Colorado Eldorado Canyon Run & Rain Aftermath

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To catch up on my periodic journaling of training experiences:

Vancouver, BC. Be it known that I skipped the hotel fitness center in Vancouver BC, and opted for family whale watching, walks in the rain, and bicycling in the sunshine.

On the whale boat I could have sat the entire journey and monitored the Pacific waters for sea life. But I spent some wonderful time holding my child and working on fixing on distant, relatively fixed points to avoid symptoms of motion sickness as we motored over the waves to where the whales were spotted off the coast.

Going up to the boat’s viewing roof, I found that riding those waves in a rain coat afforded me a nice, standing core exercise trying to stay balanced on the boat, minimizing dependence on the rails.

Movement with Forces training came into play staying out in the rainy, windy sea weather and exposing myself to the wet cold for a time. Cold, wet sea weather is a force.

Another force encountered was the motion of moving in circles on my feet on the top deck relative to the boat’s forward, swell-riding motion. The circling was to scan the ocean’s surface for whales and other sea animals, while keeping balance, orientation, and trying to mitigate motion symptoms. This was a unique experience. I might have slogged through it, jetting along with the experience incidentally, and trying to avoid the elements as sources of discomfort instead of sources of mind-body training.

Instead I decided to consciously engage the ride as a crossing of training dimensions, and I thoroughly enjoyed it while witnessing the stunning beauty of the NW coasts and isles. Along with others I got to share ocean air and space with killer whales, humpbacks, sea lions, porpoises, and varied seabirds. The salt on the air, the relaxing of the boat’s fellow riders, and the graciousness of the husband-wife captain-naturalist team really enhanced our day.

Our walks in the rainy city gave us many chances to negotiate the architectural inclines, hilly city blocks, and wall tops as we used our feet to move through the concrete, glass, and steel mountains. The sea air blowing between them was a bonus. After much cool weather walking about, you can imagine that fish and chips, coffee, and hot chocolate called out to us a time or two. Let me also recommend the practice for parents of safely holding hands with your child in the city, and swinging him over the lines, manhole covers, sidewalk designs, and props found along the city course. I think switching sides and getting both arms in on the child swing is a good practice. Teaching city safety  and enjoyment awareness at the same time is a bonus. During these walks, sudden footraces are known to break out, too. Race you to that monument — to that hydrant — to that vent – to that tree…

Our bicycle outing was just plain fun in the sunshine viewing the mountains we hadn’t been able to see for the clouds for three days straight. And walking some sandy, shelly, mossy, and very clean inner beaches came with the cycling trip through Stanley Park.

We had no time to hit all the most advertised destinations, but we saved a list for another time if it comes available.

To counter the experience of sitting on planes, trains, and automobiles, I used the symmetrical carrying and lifting of luggage, treating it as if I were carrying kettlebells, and keeping the exercises with it closer-in and less conspicuous so as not to embarrass family too much. This included lunging it, squatting to lift it, shrugging it, variable one and two armed rows, curling it, shouldering it, and the like. Same with the carry on back pack. Luggage that I carry is often between 35 and 40 pounds, and serves nicely as a clunky kettle bell by the top handle. I also kick it up with my foot when putting it on wheels and pulling the handle out to pull it. Sitting in airport seats I am able to do wrist curls with my luggage, propping wrists on knees and grasping the top handle.

Trips can afford more than in my laziness I took advantage of.

The Story of an FEIAA Meeting and Book Signing

What a privilege to sit down and talk with Federal Executive Institute alumni and friends last night. These professionals brought up a host of great topics. We talked gluten freedom, how eating, drinking, and sleeping are self-trainable behaviors, and how intelligent attunement can benefit us in every dimension of physical action as well as perception. These civilian and military public servants, technical, and knowledge workers spoke in ways revealing their high accomplishment, and by their intelligence had found the many packaged fitness offerings in the marketplace unfulfilling or unsustainable. We also discussed the texture of real life: traumas, shadows, and challenges in daily life. Being with intelligent people can be a good time, but being with intelligent, feeling people is the best of times, and that is what last night’s gathering was like.

We talked nuts and bolts: Muscle, Mileage, Mobility, Midsection/Core, Mountains’ Meaning, and more. Everyone in attendance had been athletic in their lives whether they considered themselves so or not, and I made sure to point this out first of all. We must be clear about our identities, that we are among other wonderful truths, mind-body entities capable of athleticism in physical sport, art, and work. Yes, the basic adaptive physical training pathways can expand to intellectual and for some, spiritual athleticism.

On the sheer material side, a la Steve Martin in The Jerk, needing to hold onto some possessions on an anniversary date when I had once felt I’d lost everything, I brought some self-comforting props for my presentation. Rip’s Fire Engine 2 (TM) Plant Strong cereal (my strength), and Toblerone (TM) swiss chocolate (my weakness). They seemed like the props to bring at the time.

Along with a box of books and a gym bag with all I needed, I walked into Breckenridge Craft Colorado, home to craft beers and LoDo Denver venue-name dropping. You may remember our former mayor and now Governor Hickenlooper owned a restaurant in LoDo (Lower Downtown), where rough-hewn, red-brick mellow-looking pubs and brewers fill old warehouse buildings near lofts where nearly everyone walking around down there looks like they do Pilates during breakfast, Yoga during lunch, and feed intravenously through a liquid food bladder while running long distances through dinner.

Well, that may be an exaggeration but I’ll tell you what is not: most people living in downtown lofts are single, young, career starters enjoying urban life to the fullest, and throwing their pliable youthful bodies into one or two training modalities, sometimes not really bothering with long range thinking. They live close to their white collar work. They’re busy on various levels, but many don’t yet know the change that comes with rising in the ranks of responsibility, having a family, and having more and more people they are responsible for (at which time they often move out of the lofts). That doesn’t make them lesser or lazy, they just fill more of their time focusing on self-development than other-development because of their phase in life. Logic says juggling a one bean bag business is easier than juggling and adapting to three or more bean bags’ businesses…

Leading me to the course of our discussions last night: How do those with hairy schedules at work and home, extra-curriculars in the community, and little time to themselves make changes that temper for them a sound, powerful training life with consistency, excellence, and purpose? How do they overcome the crushing, conflicting, Hoi Polloi of Expectation-a-Legal living and not become unhealthy?

That is what Farm Your Training Day was written to begin answering. It contains many specific guidances on HOW, not just statements and restatements of a vague vision. I couldn’t convey all of it in one sitting and standing. What I could convey are some of the broad brush adaptive training principles and dimensions, and suggest that the fullness of these is in the book. This includes illustrations, guidances, sources, stories, and some visualizable details over 276 pages and 17 chapters without pictures.

All I can say is, after reading the book, which is not a Polly-Anna Manifesto by any stretch, and which takes a look at the mundane and dramatic obstacles to a consistent training life that would wear us down and make us unhealthy, I think people find not only bedrock to stand on within themselves, but a process of remolding their bedrock again and again from the interior life. Their training lives spring out of this aquifer of intelligent, planned and unplanned energy and movement within that connects with the world around them. The book maps forward, not ‘out.’ I say forward, because every reader is invited to be the pioneer who adds to this map, innovates, and improves the book by going into other principles and dimensions of adaptive training.

I know something of what there is and wrote a book about it, yet part of that is seeing that I do not know the limits of what is possible.

‘Farm Your Training Day’ Book Signing Event Downtown Denver at Federal Executive Institute Alumni Gathering

Federal Executive Institute Alumni Association

The Federal Executive Institute Alumni Association (FEIAA) consists of graduates of professional education programs of the Federal Executive Institute, serving federal government executives building on their talents, skills, and abilities for public service. It’s area alumni are gathering in Denver for a reunion and refresher tomorrow.

As part of those FEIAA proceedings I’ve been privileged to facilitate a conversation about my book Farm Your Training Day: An American Dream of Sustainable Personal Fitness. I will also sign-off on copies of the book for those in attendance who add it to their training libraries. I am looking forward to learning more about the adaptive training needs of these busy professionals.

I have Michael Anderson to thank for the privilege of meeting with his fellow alumni, and hope that everyone in attendance will come away with something permanent on which to build and improve as leaders of their own training lives.

After the event I’d like to post what I learned from a discussion of adaptive training with a group of dedicated professionals whose lives are quite busy. Public service can be an intense challenge, and work-life balance will figure into our conversation. More soon!

Your Adaptive Training Life is a Genesis

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Each moment is yours to begin moving.

Moving can turn into so much, usually positive. Try it unplanned. Where does it lead you? Do you end up putting on shorts, gear, training apparel, or loose, functional clothes for a physical interval in your day?

Don’t think about it, just start moving. When you’re done, you will have discovered what your training interval was to be.

Journal about it and be grateful for the gift of movement, health enough to exercise, and the ability to breathe.

Suppose you are pinned down with obligations and training feels impossible.

Begin with taking every tense thought, tensing muscle, tense feeling, ill-reaction, curse, fear, anxiety, and angry thought and placing it squarely between the rocky abdominal muscles within you and and crush them all to dust. You can do this while you prepare for your day. In the middle of your day. As you drive to work. As you fix a meal.

Melt the dust down with the fire burning in your belly as you tense your core muscles, draw them in, adjust them, and condition them while destroying your negatives there.

Boost your posture, breathe soundly in and out, and let that fire in your belly muscles be a kiln into which the impurities of your mind and body are tossed, burned, purged, and utterly destroyed.

What do you replace them with? Silence, the prayer of listening. As long as possible. The sound of settling peace, unifying and calm. Before long, understanding or wisdom you need may dawn in the clarity and focus of your calm.

Peace with strength, you have trained adaptively.

Overview and Table of Contents: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

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Overview and Preview as Seen at iBookstore, Lulu.com, Barnes and Noble, and Amazon (with some formatting changes here).
Overview
Adaptive fitness doesn’t revolve around someone else’s contract, facility, and schedule.

With this guide, you can take ownership of your physical training life and leave behind co-dependence on unsustainable, packaged dieting and fitness hype.

Here you will learn ten principles to help you rewire yourself to train adaptively, more consistently, and thoroughly. Seven training dimensions encourage you to train often, in more places, with more choices.

Table of Contents

Introduction ………………………………………………………………………. vii
Organization, Content, and Safety Notice ………………………………..ix

Part I. Principles of Adaptive Training ………………… 1

Chapter 1. The Training Day Principle ……………………………………3
Chapter 2. Interval Farming Principle ……………………………………..7
Chapter 3. Adaptive Journal Principle ……………………………………40
Chapter 4. The Working Principle ………………………………………..45
Chapter 5. The Gradualism Principle …………………………………….60
Chapter 6. Windfall Principle ………………………………………………71
Chapter 7. Attunement Principle …………………………………………. 74
Chapter 8. Adaptive Eating, Drinking, and Sleeping Principles….90
Chapter 9. Objective Principle: Identify & Excel in Your Sport,
Art, and Work …………………………………………………. 107
Chapter 10. Navigation Principle …………………………………………. 111

Part II. The Seven Dimensions  of Adaptive Training …127

Chapter 11. Dimension One: Muscle …………………………………….130
Chapter 12. Mileage ………………………………………………………….. 155
Chapter 13. Mobility …………………………………………………………. 173
Chapter 14. Midsection + Core …………………………………………… 183
Chapter 15. Mountain ……………………………………………………….. 192
Chapter 16. Movement with Forces (MWF) …………………………..206
Chapter 17. The Seventh Dimension: Mind-Body Training via
Sport, Art, Work ………………………………………………254

Acknowledgements

About Adaptive Fitness (Hint: One of the Principles is called Interval Farming)

Sept 2006 Aspen mixed forest ground0001Adaptive fitness means owning your physical training life and ending co-dependence on unsustainable, packaged dieting and fitness hype. Learn ten principles to help rewire yourself to train adaptively, consistently, and thoroughly for life. Seven training dimensions expand your training spaces. Spread the word to everyone who wants a sea change in their physical conditioning, sport, art, or work life…

Farm Your Training Day!

Offering a Book Discount in Honor of my Fellow Wordpressers

Feel free to check it out! Use the link below:

Support independent publishing: Buy this book on Lulu.

Now Available at Lulu.com: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

It’s official. Click on the book cover icon at the upper right side of this screen, and you can go there. The E-book will be available in about one week. For now, it is print on demand, with some extra cost of production. I tried to set as reasonable a print price as possible considering all factors. You can also click here:

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

Farm Your Training Day: An American Dream of Sustainable Personal Fitness

What Is Adaptive Fitness Training?

Sticky note for the peak register at Mount Parnassus, CO. A favorite photo because someone dedicates the summit hike “to Kristen who has never hiked above tree line.”

Soon it will be time to release the title, cover, and the book on adaptive training principles and dimensions.

Once the book is released, please feel free to share the book with your friends, family, and anyone you believe may benefit.

Adaptive training principles and dimensions can help anyone create their own best foundations and pathways to new levels of training consistency and fitness.

Urban Moment: Hotel Fitness Center, Local Walk, and Waits

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Mixed it up with a Precor-equipped, hotel fitness room this weekend. It was a smallish space, but well-equipped. I saw no one using the fitness room throughout my stay.

I had more than I needed. Treadmills. Cable weight options. Dumbbells. An open floor and a Swiss Ball. Used them all then moved on to the next thing: a walk around the local area. Meandering with others, I used the time waiting for others to lean and push-off from a wall, bench, curb, pole, or building was a core and arm (sometimes plyometric) exercise. Every doubling of stairs was a step-up.

Had a drink of fresh air, and absorbed some sun. The greenery was soothing.

Book Distribution Selection has been a Lulu

After comparison shopping and discussions, I’ve selected Lulu.com to put my book into publication and distribution. If all goes well, I am told it should be available through Lulu.com distribution outlets no later than May.

Updated: The Independent Athlete (with its very own independent moving deadline)

Book in Progress, BY OLD CALENDAR EASTERN ORTHODOX CHRISTMAS or BUST!

That’s JANUARY 7, 2013.

Discussions on Agent and Amazon on the business side before self-publishing.

Editing phase ongoing.

Citadel or Snoopy

Citadel climbed in September 2006. Motivation to return after book finished. Like when will that be?

Static Hold Exercises

These static hold exercises aren’t totally isometric, although they have isometric phases during hold counts. Dynamic muscle movement gets the athlete into position and back out.

These are exercises to hold a position. They are core and primary muscle training exercises. Yoga practitioners hold poses and gymnasts hold positions to demonstrate strength.

The gymnast approach holds a posture or position for longer and longer periods to build strength in a hold position. Stabilizers kick in. Securely fixed bars, floors, benches, rails and walls can be used for various exercises in this category so long as the athlete takes care and uses common sense, including permitted use of property.

Consider the following basic gymnastic exercise options to round out preparation for your sport and fitness approach. Get qualified person to person advice, spotting and tips if you’re not confident in your conditioning level and or in imitating form you see pros or Olympians perform. Study form, move slowly, and develop excellent form on any exercises you undertake.

Park It for Parental Fitness by Example

The calling of parenting children, two careers and a half on top of that, children’s engagements, pagers, extended family, the unexpected, viruses, peeing puppies, book deadlines, slow leaks, leaving something in the house, missing item X, reading, financial management, security, training by example…

Oh yeah. Training by example.

First things first. The right and innocent Mohicans. Their tribe comes first. Their needs at their level, on-time.

Can’t seem to train while wearing a funny hat and speaking Buzz Lightyear’s voice to a big headed doll that frankly looks like an alien car hop. Yes, I was told to do this, and I am not insubordinate, just as trained at the Space Ranger Academy.

So, all else crowded out, hitting the park on the way to here or there on Dr. Suess’s Zayt Highway Eight is where callouses wrap around steel, alloy, plastic and rubber; it’s where shoe soles step up on boulders, benches and stairs. Every conceivable way to move. That’s the cohering mission for me as I play at the park, following and or leading the tribe. It is up to me to fuse this into playing harder for more fun with the tribe. Occasionally lessons materialize as if in a hologram in the middle of it all.

I supervise, follow and stay totally aware. But while I do, I’m using the environment to training effect. When the day is over a baton is passed, I’ve a small window of un-fuzzy consciousness plus no luxury of drinking coffee late to write. Late coffee is for crunch and clinch deadlines only.

Parking-it is way-way underrated for parents’ fitness, and when I see some of my parenting peers or nannies at the park sitting, just sitting while their children play and play, I want to go up to them and say:

“Your sales tax paid for this. You can use it, just don’t break anything breakable.”

But my purpose when born was not to annoy people at parks, so I don’t say anything. Words are weak. If I just enjoy the park and train there while playing with my tribe, the example of another parent enjoying functional movement at the park is beyond enough.

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Midsection

When your day has been one service item to the next, responding to life’s priorities, obligations, deadlines and more, you can get home and feel like you need your last rites. Training feels like an impossibility.

Or suppose your muscles are sorer and stiffer than you remember 2 or 3 days out from a workout, and you don’t want to take another recovery day, but it seems all that you can muster.

Try a short interval of midsection and core work before dropping off to sleep. Put in 10 minutes, go slow and as continuous as you can, and see if you can relax extremities while working the trunk.

As warmth builds in the midsection, see if you can gently and gradually increase range of motion in the hips and back, and push circulation to the sore muscles that are dogging you, and to renew your tired body. Breathe continuously as you work with the basic leg lifts, bicycles, crunches, knee raises and the like.

Ten minutes later, you can come to a rest, breathe on, and go to bed.

There. You trained. It’s a success.

carry out a training run

putting in a building block today…

Updated: Training + Journal Entries = Problem Solving and Insight

train when you can

train by the day

To keep a journal on your exercise doesn’t necessarily mean repetitions, times, distances and the like. It might, but for many, what comes into or out of the heart and mind while training is a higher value of training. For those people I say, journal about your training, sport, art or work. Let that stay with you and motivate you to seek more insight with training as your catalyst.

To be sustainable, training must be adaptive. Not in the sense of using Darwinian terms as marketing triggers. Adaptive training must flex with the priorities in our lives: our work, our families, our elders’ needs, our community involvements, our sport, work or art.

Through journal work, our training can also help us focus on and solve problems we or others we serve may face. We may feed our problems into our subconscious while training.

May an adaptive training life be yours so that what was daunting yesterday becomes a topic laced with lightness and humor for life today.

Training is energy generation. A life without it is a vehicle that does not refuel or burn fuel efficiently. Our participation is required in efficiently generating the energy that we need. By that we can share more. Yet by that we can also go distances mentally, and catalyze internal change that gets us moving where we had previously been stuck.