List the Factors

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1. Make a list of the factors that interrupt your physical training life, your positive mental attitude, and your breathing, i.e. what makes you hold your breath?

2. Make a list of adaptive responses that achieve a quantum of training time, movements, or objectives; halt the factors damaging attitude; and reset your continuous breathing.

3. Consider your list of adaptive responses as athletic training objectives, that is, trainable behaviors.

Implement and practice as needed or desired.

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New Title Needed?

 

 

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The woman seated by me on the airplane was experienced in marketing words. Her confident conclusion was that Farm Your Training Day: An American Dream of Sustainable Personal Fitness is a bad title. Her tone was respectfully hushed, saving this unknown author from the ignominy of being known onboard as a bad-title-picker. I had visions of bad-title-air-marshals tackling me on the tarmac, and burning my books.

Truth is, my fellow passenger’s observation touched a nagging, bothersome, itchy insecurity I’ve often felt about my book title: if people have to read the book to get the title, that’s not a good title. The title is supposed to prompt people to dive into the book, not remain opaque to all who don’t first delve. A title should be a lead-in, and even if it’s semi-mysterious, its words should offer values that Gumby-ply the majority willpower to skate into that book. Is “Farm” such a word in the age of gaming and over-the-top pornification of just about everything except cereal (the sales of which are falling)? Well, maybe, a small voice counters, the extreme has been reached and the pendulum is returning to sanity, and in a sane world, farming is golden. Hmm.

Still, how many people would read my title and get it? And how many would go so far as to read the subtitle for clarification? My early assumption was that intrigued by the unusual title, they would certainly hone in on the subtitle. From the subtitle, they would have enough to prompt a quick “Look Inside” or a preview of sample pages. Then they’d be hooked!

Oh naïve self.

It is challenge enough for most people to finish a 279-page non-fiction book on new fitness philosophy without pictures that isn’t by an author with a Beverly-Hills-Household-brand-name like “Yogi Effuzio Zeus-Nero, former Navy SEAL,” or the like. I mean, I wanted to write an entrepreneurial mind-body conditioning book that provides an adaptive training catalyst for readers, not ensnare their self-critical envy for my beach-body, then move to Venice beach once I made it. I just want to afford to be able to travel and see our extended family more often while enabling all of us to be home more of the time. But I wanted to give something of quality to get there.

Maybe the Farm Your Training Day terminology in my book title is so smart, it’s dumb. The title tracks the adaptive principles and dimensions within that so broadly and deeply empower readers to trail blaze their own multidisciplinary training lives. That’s smart. The book is a reader-catalyst for achieving consistency with lifelong room to grow and modify one’s training life. Isn’t that what you’d expect from an adaptive fitness philosophy? That’s smart. The farming analogy is good for the reader because it does not create a need then sell to fulfill it. There is no fad-branded co-dependency with adaptive training. Instead, my book reveals that you already own what you need to exceed what any fad could ever sustain. All you’ve got to start with is the truth: you own your farm and your role as farmer of your mind-body. That is smart. And yet, true, smart concepts require implementation, and that’s what the 279-pages get at. But this fitness philosophy book does not market so well, since marketing is about stoking immediate-gratification impulses. As a marketing tool, my book is dumb.

Still, farming the mind-body recruits the readers’ minds and imaginations, something that teaches readers to fish for life by internalization while not giving them step-by-step photos they never have the patience to follow, being tantamount to serving-up cold fish they never finish cooking. Don’t shove knowledge at me, teach me how better to learn! Once readers use this catalyst to excel, they will hopefully overcome my sorry-title with solid reviews, and I’ll find my salary modestly paid before I die.

The scale of beginner to elite-level training is for readers to determine and navigate after consultation with their health care advisors, but my book’s baseline principles and training dimensions bring all readers to a zone of sustainable self-training consistency that forms their own unique, solid launching pad. The currently served, over-served, and underserved all stand to benefit from Farm Your Training Day. And the adaptive principles and dimensions don’t apply to physical training alone. They can apply to work, art, and service. There are takeaways for everyone.

The point of my book is not ‘who am I’ and never was. The point of my book is and has been, to help resolve roadblocks to wellness and conditioning in a country more flush with fitness brands than ever, but whose population continues upward in the obesity, overweight, and depression statistics. My answer, as may shock publishing houses, editors, and agents, comes from an ordinary person who researched, tested, and wrote the book with no intention of creating codependency on my brand for future training inspiration, but with the intention of empowering readers with a single purchase to become independent self-training athletes for-life, whose sports, arts, and physical work forms are their own. Blasphemy!

My approach is a catalyst for self-training ownership never to be co-dependent on contracts, subscriptions, fad-brands, or personalities to ascend to lifelong wellness, functional fitness, and improved performance in sport, art, and work. Time will tell if “farming” is a time-tested model for our training lives, and whether mass-corporate farming is any better than small, local, organic farming tailored to each individual and in the individual’s conscious control.

So what do you think? Should I change the title?

Now Available on Amazon Kindle

 

Now on Kindle for $7.19

product_thumbnail10 adaptable, customizable principles, and 7 training dimensions / evolutions that provide a broad and deep base for whatever you’re training for, in sport, arts, or work. This is a book that harmonizes training philosophy and practical, very simple takeaways for sustaining a consistent, building, growing training life. Cheers!

Attention: Workers, Deskers, Bloggers, Office Jocks, & Vigil-keepers

be a happy snow person

be a happy snow person

Make one rule.

Make it no more complicated than this.

Stand up every time you feel like it, and sit back down.

Do it 100s of times a day and make it an art to keep working when you do.

Want to add something? Go ahead. Make each one a proper form squat. Two lunges. Ten calf raises.

Take as needed, get up easier the next morning.

Why “Farm” Your Training Day?

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Plant your training efforts in time and space, and watch yourself grow. Nurture these actions with good eating, sleeping, and drinking habits as you would water and feed crops. Harvest the bounty when the time is right, by executing your sport, art, or work better than before. Share the yield and nourish others with your gains.

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

from Chapter 10: Navigation Principle

“You are training in relative motion to two hands moving on a clock face; to the spin of the Earth circling the sun; to galaxies plunging through space. You are training relative to other people, animals, energies, matter, weather elements, and events.”

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chataqua park in dandelion season

Sea Beans or Salicornia can lend diversity in your healthy kitchen

Hat tip to Hank Shaw at Hunter-Angler-Gardener-Cook for a nice essay on ‘Sea Beans,’ a coastal, marshy plant reminiscent of ice plants, and nutritious for sure. I emphasize their variety-nutrition value here, because they were expensive…

Here’s what I did with them several weeks back (Sea Beans at left in first photo). I photographed this because it was my first time enjoying sea beans:

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Mixed in with the risotto, garlic, potato mix, Ghee, organic vegetable broth, and less cheese than the color suggests. The other ingredients were a mixture of diced greens and onions I had on hand.

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.

Adaptive Saturday: Three-100-Flood Labor-Mayweather

I did not expect the unexpected on Saturday. That’s good or else it wouldn’t be called unexpected. Expectations did not fail, they changed. However, adapting prevailed.

I’d planned a 5-7 mile run depending on how my foot felt. My friend and neighbor (who has been very busy lately) happened to be running at the same time. It was good to catch up, and to have someone else to share a cadence with on the road. We didn’t say much, just our feet. My friend’s ankle limits his running, a result of pounding from basketball. After a brief talk about that, and some talk about Eastern medicine approaches, I ran his run with him for three miles. I could run again later, and do a double. It was no problem for me. Waving him off and running further would have risked discouraging future runs together, so I ran in with him. My neighbor invited me to the Mayweather-Alvarez fight later in the evening. I said yes, and we parted ways.

I went inside, and focused on the heaviest kettle bells for 100 slow, near continuous movements (squat / dead lifts / rows / shrugs / incline presses).

After the run I had intended to spend the morning working on my current writing project, study my NSCA strength conditioning materials, and watch the thunderheads build over Colorado. Then I thought of my brother-in-law’s brother, whose basement had been flooded in the foothill community he lives in.

I put in a call. He was tearing soaked carpet out of a walkout basement. Nice. As I spoke to him I watched a huge thunderhead building over the mountains in his direction.  Phoning a person whose basement has been flooded to say, “Hey, how’s it going, let’s get together sometime,” is shallow to someone in deeper waters, so it was not long before I was driving down a rural country road toward the mountains, toting water remediation stuff I got from Lowes and my garage. It was an opportunity to listen to a U2 CD I got at a garage sale and drive new roads.

It also became a physical labor opportunity for conditioning. Here were some movements one doesn’t get to do every day. Squeegy work, water vacuuming, more carpet removal, baseboard prying, movement of irregular, heavy items, fan assembly, including a Precor treadmill, box hauling, and dumping water vac containers. After 3 hours of that, I realized that opportunities for exercise will arise under many circumstances helping people with physical burdens.

Later it was Pho Vietnamese soup with my family, and we all puzzled over the question of MSG, what had the least of it, and how to avoid it in the future when we wanted to go out.

The Mayweather fight was excellent as was the good company and conversation at my neighbor’s house. Observing Mayweather’s boxing mastery was a beautiful thing to behold. His humor came out a couple of times too. Without destroying his opponent physically, he mastered the fight in every way. His defense was subtle, swift, and sapped his opponent’s energy. His jab was a granite blur. His combinations were carefully timed, highly accurate, and powerful. His larger and younger opponent had not trained as hard or as long to be a master of the sweet science. Mayweather had, and it showed. On the other had, Mayweather’s team had forced a catch-weight regulation on Alvarez that had Alvarez dropping and gaining weight again swiftly before the fight. It may have affected Alvarez adversely to undergo such a fluctuation. Asked about it, Mayweather’s team chalked it up to the art of war.

An interesting fact: Mayweather was accompanied to the ring by rapper Lil Wayne and singer Justin Bieber. Psychological warfare, no doubt, meant to distract, or maybe feign excessive preoccupation with fame. If so, Mayweather’s training was definitely not distracted by fame.

Updated: Remembering September Eleventh

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On September 11, 2001 a relatively small band of traveling criminals pushed history toward evil times. That so small a number could do this should inspire us that historic change in the positive can also take place because of the good works of a small number.

It is the truth. In this truth I believe many may find the purpose of their adaptive fitness lives. To prepare their bodies and minds for what they know, and for what they cannot predict, and so be ready to put in a sound response to the challenge of any given day.

It could be any ordinary day, to set in motion extraordinary change, or, to avert negative changes. Adaptive training goes beyond fitness to excellence in functional capability for the many who would improve their service to others wherever and however they serve the good of humankind.

Adaptive fitness expands the definition of athleticism to go beyond sports, games, and races and into whatever challenge may come.

M7 Missive: Envy is not a regenerative green for athleticism

Credit: Matrix Wiki website.

We all know envy, a vice, has become a lucrative marketing emotion, including within the fitness industry. Certainly this is not so in all venues, under all coaches, or with all players. Yet where it is, it corrodes.

Envy is tied to what another has, or is perceived to have, and is moved by their possession of it. Usually, the outcome of someone’s hard work is coveted, not the work itself. In this emotion the seeds of hating the actual sport, art, work, or conditioning mode are planted.

When the training life becomes a mere means to a visual end, the end of it is planted in its beginning — there is an expiration date on that inspiration.

Also, to envy someone else’s fitness is to tie ourselves to someone else’s performance, not lead ourselves by our own performance to ever excelling levels of capability and potential. Envy makes something old from the beginning, and so limits excellence.

To praise the beauty or performance of another and desire a like-experience to theirs is different. This is not tied to the person, but to the person’s example, the process, the sport, the training path, and focuses on their work ethic and character. It lauds them in a dignified way without attaching to them in a co-dependent twist. This is not envy exactly, but it is admiration of the character of another to the point of applying its principle to ourselves. It is recognition of something greater than both on which all may climb. It is participatory, and therefore, team building, community building, social, and fun.

Worse than envy is a kind of pride that begins with envy then morphs into the denigration of what another has with the implication that our experience must be better, will be better, and is already better than the other. Again, this is not about being the best we can become, but about bettering another. Here the sky is exchanged for exultation over someone else’s fall to earth. Such a morbid thought process misses the finest traditions of sports.

Where envy has infected sports, fitness, and physical arts, we can all do better if we extinguish it with grace. We must do better as a nation of competitors and lovers of sports.

Handling Victory and Defeat with Grace

If in our hearts we thoroughly prepare for lifelong grace after victory or defeat, neither victory or defeat can undo us.

Movement with Forces: Vehicle Training (2:53)

Movement with Forces (inertia, velocity, momentum, gravity, etc.) training is one of 7 dimensions of training set out in my adaptive fitness book “Farm Your Training Day: An American Dream of Sustainable Personal Fitness.”

Here, vehicle training is a form of Movement with Forces training. The purpose of this training is a functional encounter with one or more physical and energetic forces at once, not mere weight lifting primarily engaging gravity by loading joints from above. With vehicle training you can train as with a blocking sled on the football field, emphasize pushing the vehicle with calves; emphasize lunging the vehicle; emphasize a hack squat / backward walk by engaging the bumper with the lower back, grasping it from beneath and walking backward, pushing it. You can pull it from the tow hook as well as shown in the clip. Just be certain to stay clear of wheels and use a flat area in which the vehicle cannot roll away. You can also execute various levels of presses with the upper body. These exercises should be slow going. Let up after feeling a significant new challenge. Train muscle gradually over time.

With vehicle training, physical forces and properties undertaken include inertia, gravity, isometrics, friction, momentum, and velocity among others. The benefits of vehicle training include engagement of major muscle groups, affordability, accessibility, natural Vitamin D, and multiple force training of the body.

When you overcome the stationary resting force of the vehicle, and train your body with inertia / gravity. Momentum/Velocity: You cause the vehicle to have velocity, and momentum when you move it. Then, to stop it, you must overcome the vehicle’s Momentum/Velocity, returning it to its resting, inertial state. There is a point within your stopping the vehicle’s momentum that you meet with yielding isometric forces since the vehicle acts as a fixed object, i.e. you push on it but it is not moving with your force. Its momentum / velocity is clashing with your personal force, slowing the vehicle and reducing its velocity / momentum. When getting it going again from a stationary position, there is a moment of fixed isometric force your body feels.

WARNING: YOU MAY NOT BE READY FOR PHYSICAL TRAINING OF THIS KIND. IT REQUIRES COMMON SENSE PRECAUTION AFTER CONSULTATION WITH YOUR PHYSICIANS OR TRAINERS. DOING SUCH EXERCISES COULD CAUSE INJURY OR DEATH. IF NOT WILLING TO UNDERTAKE SUCH RISK, DO NOT DO ANY EXERCISES DEPICTED ON THIS CHANNEL. CLEAR ALL PLANNED PHYSICAL TRAINING WITH YOUR HEALTH CARE PROVIDERS, PERSONAL PHYSICIAN, AND / OR SPORTS PHYSICIANS / COACHES / TRAINERS. DO VEHICLE TRAINING WITH 2 SPOTTERS, one to help you and the other to keep the vehicle path clear and the scene safe. IN A FLAT AREA WITH NO CHANCE THE VEHICLE WILL ROLL AWAY, AND STAY CLEAR OF WHEELS WHILE ENGAGING, PUSHING, AND PULLING THE VEHICLE. IF YOU FEEL THE VEHICLE’S TIRE CONTACT A FIXED OBJECT LIKE A CURB, LET OFF YOUR PUSHING FORCE TO AVOID BLOWING A JOINT. CLEAR THE WAY FOR THE WHEELS TO ROLL SMOOTHLY BEFORE PROCEEDING.

Breathing

Breathing works from the inside out, radiating gentle forces outward from within the body, expanding the musculature, then easing, expanding, then easing-up; all the while nourishing cells, over and over like the ocean waves. So basic, yet so beneficial.

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Mother Teresa: Personal Trainer

What? This:

By internal and external silence, we may bypass barriers, snags, and diversions from purer, more efficient training, study, and accomplishment.

How often does inner or outer chatter delay movement, and this delay, like gum on our shoes seems to swallow time.

I take this inspiration from my a current book in my reading list, entitled, “No Greater Love,” by the late Mother Teresa, a saint.

 

She also wrote that you can’t learn humility by reading about humility. Only by undergoing humiliations (which are guaranteed throughout our lives) do we learn humility. I wonder if typos are included?!

Updated / Revised: WSJ: Paris Offers Early Bird Special: Night Life Before Sunset

WSJ: Paris Offers Early Bird Special: Night Life Before Sunset

Click on Image for WSJ photos with full article…

Mind and body thrive on early-to-bed, early-to-rise sleep schedules. This should help!

Another club, says the article, offers dance parties in the daytime. What a great way to be physical without losing sleep, and to encourage family bonding in a healthy, moving activity. It’s encouraging to see a few businesses wise-up and introduce the notion of family friendly dance venues. This was once a routine rural family and community bonding event in small town America.In Australia I know they have “sports clubs” which are recreation centers really, with social gathering opportunities for all ages too.

Now imagine dance rooms with direct sunlight, fans, cool mist machines, and electrolytic drinks for healthy Vitamin D, good hydration, and a tan.

The French gave us the statue of Liberty. Maybe they’re liberating an industry that has become too jaded, opening our memory to the dance halls of old.

The Replacement

When I kick a habit I kick it now;

Unless I replace it with decision,

The kicking is for show.

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Working-In Instead of Working-Out

carry out a training run

there are many time-spaces to train in…

One day I saw that I had been driving in reverse: I was looking for a slot in the day to “work-out” instead finding time-spaces to “work-in” and integrate my training life with my whole life.

The chief and subtle difference is that working-in assumes a lifelong, committed training life awaiting us in real time all of the time, while working-out is some kind of exceptional act we set-aside. It takes on a clunky, conditional bigness as we add conditions for the “workout” to be “right.”

Physical training and exercise, if we’re medically cleared for it, is inherently good. It is worthy of working-in at many time-space points in our day.

Working-in is adaptive training. Cheers!Image

Approval Screen from Lulu.com: Farm Your Training Day: An American Dream of Sustainable Personal Fitness

You have approved your book, Farm Your Training Day: An American Dream of Sustainable Personal Fitness, for distribution, and it is being entered into the database of the largest US book wholesaler.

Your book will be available to order from leading online and retail book outlets within the next 6-8 weeksImageFar

Windows in the Sky Symbolize Promise

photo(4)photo(3)With outdoor training of any type, you get to be in the elements. Yesterday, these ionized the air and gave a gift of raindrops.