No One Says You Have To…

Usually, no one says anything at all. They’re too preoccupied with their own lives to care too much about whether you are training or not. But someday, there may come a moment in time when everything slows down and you are in a situation. Not just any situation, but a big situation requiring that you be strong, fast, durable, fit, tough, coordinated, accurate, agile, and 100% committed.

So, just…

Strap on your helmet and your cycle shoes;

Slide into your road running shoes;

Tie-on your trail runners;

Pack your swim gear;

Wrap your hands;

Lay down your training mat;

Decide on the park with all the bars and props;

Remember that sprinting track;

Go to the mountain trail;

Hit the gym;

Arrive at the ropes course;

Turn the key, lock-up and go. Go out there, or in there, and find a new training experience this day.

Forget all the other times, forget you, forget them, forget it, forget whatever, and move-in-training with no catches, divisions, or hesitation, just the best form and flow of movement you can find.

It need not be perfect movement, but get moving, and work on improving each time you train until your weak is strong; slow is quick; quick is lightening fast; sluggish is sharp; hesitant is rhythmic; off-is-on; and you find within yourself ever-better performance each new evolution you train through.

Be patient and non-judgmental toward yourself. Simply let your analytic self see the objective, see the difference between what was done and the objective, and let your whole self get behind a new effort ever closer to, or right on the objective, getting better, closer, and ever more proficient.

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Each new flight is yours to navigate.

If you can do this once in training sessions during one day, you can do it every other training day the rest of your life, improving in some way, small, medium, or big. I’ll take any improvement I can get on any given day, and let the rest go until tomorrow.

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Observing Cloud for Training Wisdom

1. Clouds change shape but keep moving, albeit sometimes very slowly. We can too. It is one of the qualities of adaptive training among crazy-busy pressures that would stress us into inactivity.

2. Clouds transport water, a resource to the lives of others. Training our bodies and minds builds physical courage that can support other acts of generous, giving courage.

3. An otherwise bright white cloud can have very dark, very water-dense little clouds nearby (see the banner). Suppose you are in one of those small, dark, water dense clouds. You’re likely to see all grey, all gloom, and feel all wet. Yes, until a beautiful, white sunlit cloud expands and engulfs you and you find that many of your problems were perceived right there within your own tiny individual cloud. You also realized how much water you have to give among others.

4. Clouds get out in the other elements, indeed, bring them together within themselves, contribute to them. So do we when we train, exercise, work, compete, and apply our physical training to something worthwhile.

5. Clouds make their own view by starting out light, rising, gathering, then supplying. A thunderstorm or snow storm is quite an exciting gathering, maybe even a competition, with lightening clashes, the refreshing ozone, and every gathered cloud a part in that great event. Gatherings of clouds bring out the best in each.

6. Clouds have training partners that truly inspire them with their energy, warmth, and mastery at conducting the weather as if it were a symphony orchestra: Mr. Sun and his band the Stars.

7. What shape will your training take today?

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Fri: Kite Adventure

high and far away...

high and far away…tree at left flies kite better than blogger; as did child Kite Master and a small dog.

art of kite flying exhibited by tree

art of kite flying exhibited by tree holding spool, kite in background obeying. A tree.

The wind was right Friday for the Kite Master to show herself.

Effortlessly handling the loyal dog-kite, she flew it on the swing; dancing twirls; and even tied it to her dog who also flew it flawlessly.

Dad crashed it three times.

Once, the wind was too strong, even for the Kite Master, pulling the spool and string from her hands.

The spool rose and fell, flying at about 15 knots in an easterly direction. Dad sprinted after it. It crossed a street. Then the kite pulled the spool high and stuck it firmly into the crook of a branch about 25 feet above the driveway of a home where no one was home. The tree flew the kite flawlessly, never losing it, never crashing it.

Using an extension rod fetched from home, I whacked the spool loose from the tree. Fail: could not wrap the string around the extension. Off went the spool again, dipping low, but moving at a clip across another street. I got a break. The kite pulled the string over a garage roof. The spool hung within my reach for about five seconds as I chased it down. As I reached for it, the kite jumped and the spool lifted steadily out of my reach, skittered across the roof and launched off the other side of this house into the adjoining yard on the next block.

Another sprint to locate it. There was the kite, flying true, bobbing and weaving and using all the string. But I could not see where the string was on the ground. Finally we saw the little shrub in a back yard that was now flying the kite. Flawlessly.

After knocking and ringing, there was no one home. We finally seized the spool, and walked the kite home. On the way, the Kite Master handed me the spool. I crashed the kite into a yard. We spent ten more minutes extricating the string and kite from a small spruce tree.

We were all smiling ear-to-ear. It was a kite adventure to remember. And it was a running kite adventure, with sprint intervals, timing, and of course, learning from the Kite Master.

If you’ve read the book “Farm Your Training Day: An American Dream of Sustainable Personal Fitness”…

..and you believe it will help others bridge gaps to a self-led, dauntless, consistent training life within their busy-tiring schedules…

Then please feel free to rate and review the book at one of the following venues!

Amazon

iTunes (iBookstore app download)

Barnes & Noble

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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.

Combatting Loneliness By Training Life

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Loneliness does not discriminate. Probably everyone knows what kind of life events, states of being, and physical burdens correlate with it. Whatever isolation and loneliness comes from, those who suffer from it know why solitary confinement is one of the worst punishments prisons dole out.

A training life can move you out of the lonely place into a new life.

Growing your own training life from the ground up will lead you into short, manageable social interactions that begin slowly and gently to drain away the loneliness with each outing. You’ll have time to think, to hold problems up to the sun in your mind and heart, and to subject them to the light that dawns as you move.

The sunshine can boost you up some more.

Start simple: a walk or hike. Go to a nearby running track, a trail you know, or a park with long sidewalk pathways along a lake or river. Or just make the city blocks in a familiar area your training scape.

It is training, and retraining your brain, nerves, muscles, and body chemistry simply to get out and move in the outdoors. So much happens when you do this, there is an automatic element to outdoor outings.

Dress in what’s comfortable, do what you need to do to feel comfortable to get out the door. Then soak up the world’s outdoor riches as you journey.

Rocky Mountain Photo Journal: Seven Miles Dedicated to Snoopy’s Citadel

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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

“Park Core” on Swings (affordable, accessible, at your own risk)

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Hip and Leg Shimmy with Core Muscle Slack: Feet in adjacent swing  seats, pull together as hip adduction, try to simulate walking, crossing, etc. Experiment safely, slowly, gradually. DON’T EVEN DO THIS UNLESS YOU ACCEPT the risk of FALLING OFF and getting HURT or KILLED. Holding onto the chains helps.

Superman Pretense to get Laughs from your Kid Exercise. DON’T DO THIS unless YOU ARE willing to fall and suffer the consequences of injury or death. Cheers!

Rowing Pull-ups Using Swing

Rowing Pull-ups Using Swing: Start out standing, slide under, grasp seat evenly, heels are point of contact with ground, torso is aligned with head, try avoid excessive arching (draw-in tummy to help), and execute rowing pullups. WARNING: DON’T DO THESE UNLESS CLEARED BY YOUR PHYSICIAN, AND YOU UNDERTAKE RISK OF INJURY OR DEATH. Yay.

The Solar Savings Angle to Training in the Park: With as little natural Vitamin D as people get, as many taxes paid, it seems only right to be able to use one’s park for personal self-training so long as you take responsibility for yourself, the risks, and making sure you are using common sense, going slow, and testing yourself at your level of growth. Besides, economics sometimes make gyms and clubs too expensive, too logistically tedious, and yet again, more indoors activity.

Other Safety Tips: Make sure park rules don’t prohibit what you’re doing, and that the fixtures are stout enough to handle you. Some parks have weight limits. Some equipment is rusty. Don’t do this stuff over concrete, or thinly covered concrete or hard dirt. Find a park with soft ground under  your swings. If you’re an adult, give kids first dibs on the park. If they’re using it, use a nearby field for calisthenics, sprints, i.e. whatever else you are cleared to handle by your doctors and physical configuration.

Outdoor Training Health Reminder

Another blogger’s discussion of Lyme Disease contracted from ticks plenteous in her backyard reminded me to post this simple reminder:

When training outdoors, be prepared to keep the ticks off, and if one attaches, watch it for a developing dot and / or bullseye sore. Have a look:

Lyme disease rash images.

Ten Principles, Seven Dimensions

Make a sea-change in your training life approach, and reach for the sky:

sky shadowed light

Internalize the Ten Principles, Train the Seven Dimensions, and Live a Sustainably Free Training Life for the Long Run.

Train Your Children Well…

More than ever, children need daily exercise, a sense of purpose, and adults to lead by example in getting, and staying fit, functional, and capable of taking on new endeavors. In a word, adaptive parental leaders.

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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

Coming May 31st: Available in Lulu.com outlets including B&N, I-Books, and more

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

Ten principles and seven dimensions of adaptive training, conditioning, and mental training for sport, arts, and work.

Farm Your Training Day contains ten principles and seven dimensions of adaptive training, conditioning, and mental training for sport, physical arts, and work. Available through Lulu.com outlets by the end of May 2013. Please link your family, friends, acquaintances, networks, and anyone you believe may benefit from sustainable fitness principles and applications toward a fulfilling training life, for life.

May your Memorial Day weekend be peaceful as you reflect on our fallen who have kept the peace for so many generations.

 

Play Is a Force of Nature

Do not underestimate the power of the Force…of Play. Parents who work at getting or staying fit sometimes think, “Wouldn’t it be nice to have an edge without steroids?”

Could you manage 90-minutes of constant, varied, physical, responsive, interactive, and emotionally alive play with your kid(s) or nephews or nieces? Sounds exhausting, and it can be, however, there is an energy loop that goes right back into you.

Focused, physically active play is challenging, varied training. There are high-intensity chases; intervals of quiet role playing to exercise recovery breathing and listening skills; dance; uproarious laughter; hiding (and controlling breathing while hiding); suspense;  evading and wrestling, just to keep the game going; avoiding water, foam projectiles, and martial arts moves; throwing; catching; holding; throwing games; target practice games; dancing; towing; falling; rolling; getting up again; and many, many more.

Marcus Aurelius said that life is more like wrestling than dancing. Focused play is both of these and more. The laughter, joy, communication, and satisfaction you will get because your child is happy from the undivided play time with you will go beyond calories and into the health benefits of sheer happiness, if you put yourself into it. Everyone will also sleep well, a boon for the immune system and brain.

Obviously exercise total focus, awareness, and preventive safety whenever playing. I don’t advocate hide and seek in places away from home where you lose sight of your child. One’s own safe and secure home is best for that.

"A force of nature, play is." --Yoda

“A force of nature, play is.”
–Yoda