Quartz: On Implications of Ebola in Nigeria

Quartz, a web news outlet of the Atlantic Media Company, published the following two reports that go into greater depth than most about the death of Patrick Sawyer in Lagos, Nigeria, and how he may have vomited and had diarrhea on at least one of his flights. Here:

Ebola in Nigeria: New Level of Scary

35 Countries Connected to Ebola Outbreak by Airliner

This is a topic addressed on this blog back in early April.

Serious prevention would mean barring non-essential passenger air travel from outbreak cities until the outbreaks are over.

The only in-and-out air travel to outbreak cities should be technology, supplies, and highly trained disease control personnel.

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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!

Embrace your least favorite element of training

the open sky

the open sky

If you delve into your least favored training areas, be it endurance, primary muscle strength, core strength, or application in sports, arts, or work, you will be raising the level of your foundational condition.

Let tedium become self-training in the gift of focus.

Let hardship be your elevator.

Let slowness be your path to thoroughness in preparation, and prevention.

Cheers!

Boost Raw Casserole

Washed, chopped organic yellow squash, broccoli, orange pepper, & gala apple in juice from fresh lemon and lime...

Washed, chopped, raw organic yellow squash, broccoli, orange pepper, & gala apple in juice of fresh lemon and lime…

700 Weight Resistance Movements 75% Bodyweight 25% Iron and an Adaptive Training Cure

Yesterday was a sound strength training day, and I found myself reflecting on this thought stream from a recent hike, simplified below:

Truth is so effectual, it needs no anger, pride, fear, or weaponized delivery to be heard. It only needs the telling absent those things, and if possible in love and humility, to resound, reverberate, be received, taken to heart, and possibly passed down for generations.”

As I reflected on this, I realized it has great potential for adaptive training, that is, slipping the punches to self and others that come with anger and fear attached to:

(1) the avoidance of some truth about self, or

(2) fearful or vengeful anger at those who are a source of injustices toward others, self, and worst of all, those we love.

How often does truth go untold or told to shut-ears because the mixture of fear and anger allowed to crowd out the simple, powerful, healing, even nucleus-changing truth?

The truth in matters of all sizes may be scorched, burned, or concealed in the fire and smoke of passions that crowd it, from fear to anger to pride to disgust.

And yet, the simple truth, said, in love and humility, will free the teller as much as those who can hear that truth told. And each one of us will be able to hear it when this untarnished, nourishing truth arrives.

Imagine what energy comes from a body, mind, and spirit un-fettered by fear of the truth, embracing the truth, and working truth through the whole being with every footstep, movement, and every labor.

Look at how truth-to-self was able to do the unexpectedly unthinkably powerful:

By writing this post, I am not claiming I could do what these two women did in their grace and forgiveness, in part imparted through many, in both cases from higher places spacious enough to deliver freedom from the intrinsic assault of traumatic injustice.

I don’t claim any foresight in the field of forgiveness, but I do see a simple truth  grasped personally by these two women which makes me wonder…

If much simpler truths about self, or what we witness in the misuse of power were not sources of fear, were unburdened by anger, and unpolluted by pride; if simple truth were told in love however love would wisely tell the simple truths, how much harm, hurt, suffering, and injustice could be extinguished, prevented, and instead nourishing relationships  and virtues grown instead?

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.

This Day, This Moment, The Right Thing Will be Done

when you spend a lot of unexpected time at a rehab place visiting for the holidays, you find beauty where you can

when you spend a lot of unexpected time at a rehab place visiting for the holidays, you find beauty where you can

Cycles surround us. Yet sometimes chaos forces us into fast waters, whipping us about like a leaf in a flash flood…

As when a close family member is hit by a car in a parking lot while walking into the grocery store. In a moment of chaos, of disordered mental and physical operations, a driver strikes down the man who raised you. And that man makes it, but his many decades mean he faces a big recovery challenge from that broken hip. And as his adult son or daughter, all of your plans change. Your duties call, honor calls, love grounds you. You turn to the task of caregiving, arranging, and spending some mind-body numbing hours on hard surfaces attending, watching, listening, and learning what is needed to prepare, transfer, and make in-home care a reality so this VIP of yours can get some sleep, recover faster, and be among loved ones. Here the stress adaptivity of your training is tested.

So it is with all of us. Our training lives morph into something completely different during this time. They move from a training life to a doing-life, as the physical things we do in caregiving become the top priority. This is not likely what we trained for in previous days, however, with a well-rounded training approach in more orderly times, the fringe benefits feed these unexpected efforts we face.

We work in sustaining intervals of what-exercise-we-can-get to sustain our ongoing effort: as when a simple swiss ball can help us redistribute life-giving blood, energy, electric signals, and physical force through out muscles, connections, and body in a small fitness room on the road to retrain ourselves from the sitting, leaning, and waiting of institutional buildings and unnatural light.

These can be the times that training comes to the front and stands by us when the chips are down. There is going to be a price for taking on duty. There usually is. That is the way the world works. Yet by decisively embracing it we may seize the purpose of our training lives on a different level of motivation and performance, where one real event and experience is not a training drill, but itself an opportunity to set new precedents and become open to new dimensions in our future goals.

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

Adaptive Strategies: Boost Your Immune System & Solving the Paradox of Success

The change of seasons puts the micro-bugs into overdrive. Are our immune systems ready?

For those who have undertaken the training life, this is an important, if confusing question.

It has to do with the Paradox of Success. When we feel fit and well, we become susceptible to undermining the behaviors we lived to get there: exercising, eating right, sleeping well, and feeding relationships (filling buckets).

Success invites a temporary sense of immortality mania. In this state, we tend to over-extend ourselves at the expense of sleep, rest, exercise, downtime, relationships, and soon, wellness. Then we get sick.

If we can early-detect our sense of mania after successes, this is our first sign of coming under a spell of over-extension. So it is with our successes.

Here are some WebMD pages on positive immune system boosting routines — followed by some counter-intuitive surveys of findings about immune boosting — as linked-to below:

Immune System Busters & Boosters

Super Foods for Optimal Health

How to Keep Your Immune System Healthy

Guide to Ginseng as Immunity Booster

Can Exercise Reduce Your Risk of Catching a Cold?

Ten Surprising Health Benefits of Sex

Exercise After Chemo Helps Patients Ward Off Future Cancer

Yet when you consider that inflammation and upper-respiratory mucous generation (mostly against nasal passage infecting viruses) are immune system responses, some survey reviews of a few years ago suggest that bolstering the immune system will only increase inflammatory, super-charged immune systems. Is that bad, or good? More research is needed, but consider the following perspectives:

How Not To Fight Colds

Why everything you thought about colds is wrong! Scientists have finally separated fact from fiction about those sniffles

Our Immune Systems Were Built for More Challenges Than They Get

Given the above contra-pieces, here is a summary of useful takeaways:

1. Let go of unnecessary stressors and poor stress response habits, then burn-off, let loose, and heal from inevitable stress with the following;

2. Bolstering human relationships;

3. Consistent exercise;

4. Healthy, nutritional, natural eating and drinking with little or no refined, processed sugars, MSG, etc.;

5. Put our children’s well being first. (for parents, and for those without children, someone else’s needs).

There is more to this topic than a blog post can touch. Researching and reading up on the latest using article alerts from trusted sources, and weighing, comparing, and testing them is sane way to continue navigating.

Country Road Take Me Home, OR Five.Oh.2 after Week of Adaptive Immune System Training

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Ran the fine country and ranch roads of Northern Colorado in the cool, sunshiney air and logged 5.02 miles.

The run felt humble in phases, especially during intervals in which I stepped up my pace, however, finishing I felt immediately better and recovered quickly. I think this bug is about gone.

You know how it is when you think it’s gone, you’re trying to tell someone something, and the mere intake of air to speak draws a cough, and you feel like your 400 years old because of it. Still, it didn’t make me feel like staying home today and eating gobs of hot salsa with chips and drinking 400 gallons of water.

Yesterday, though, it did make me feel like eating medium hot Thai fried rice, a veggie spring roll, and a pot of hot green tea. Later, invited out yet again, dinner involved Miso soup and a small flask of hot sake. These are comforting substances at the end of a virus.

Also comforting was letting garlic flakes sit on the back of my tongue, and sort of marinate and waft through the upper respiratory tract with the believed knowledge that garlic is a natural antibiotic. Anecdotally I felt less inflammation around the cough zone in my throat after trying that.

I think we both know you’ve heard enough. I’m just glad you stop by from time to time. It’s a privilege for this writer.

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!

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Active Patience: Look for the Light in Moments of Temporary Dislocation

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click to view closely

 

 

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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Fueling, Hydration, and Management of Forces Training Dimension: Follow-Up Post

surivivor of heat

Policy on Heat Injury: Prevention, Early Detection of precursors, Awareness, Quick Response. If it happens to you once, as it did to me 21 years ago, you will want to adopt another policy. No Repeats! Adaptive Training has 7 dimensions, and one of them is Forces Training. Forces Training is about intentionally encountering the natural forces, physics, energies, and elements of our training, sport, art, or work environments under controlled conditions for the purpose of acclimation, adaptation, increased capacity, and performance.

This post follows up on the last post, “When a Run Is Not a Run,” thanks to a question from Simone, whose blog is at http://meltdowntoironman.com/ and whose training targets the 2014 IMOZ or Iron Man Down Under. I was laughing as I wrote this because I’m betting Simone knows more about this than I do, but here is my expanded answer anyway. Anyone have wisdom to add? Please chime in.

There are excellent multi-sport resources for fueling and hydration. I’m posting those below. After that, I post my own suggested lessons-learned from the summer weight-bearing running and hiking perspective.

Professional Multi-Sport Fueling:

Master Race Day Nutrition:
http://www.ironman.com/triathlon-news/articles/2013/06/race-day-fueling.aspx#axzz2aAEqlXGN

How the Pros Hydrated At The Hawaii Iron Man:
http://triathlon.competitor.com/2011/10/nutrition/how-the-pros-hydrated-at-the-hawaii-ironman_41584

Fueling for Open Water Swimming (underlying science & practical detail included by USA Swimming):
http://www.usaswimming.org/_Rainbow/Documents/b9df2f1a-cf51-411d-b50d-76aaae75b9ae/Nutrition%20Strategies%20for%20Open%20Water.pdf

Our fellow WordPressers you may already know have lots of practical posts on the swim:
http://waterbloggedtriathlete.com/

http://owswimming.com/

My running hydration lessons learned:

1. Hydrate with electrolytes;
2. sipping not gulping;
3. steady sipping;
4. steady nutrition bearing in mind your temps, climbs, and humidity as they will impact your calorie burn rate (your thermostat and cooling system needs fuel to work efficiently);
5. seek cooling opportunities during runs, i.e. shade, cool presses, ice to rub on your head, whatever’s legal, efficient, and doesn’t overly distract you;
6. use an SPF rated, moisture wicking hat if allowed;
7. use proven moisture wicking training wear (in my book I cite research that such garments have a micro-wind tunnel effect surrounding the skin);
8. if thirsty, you’re already dehydrated, so sip at first sign your mouth feels dry, and boost frequency;
9. recognize climbs or changes in running surface resistance may boost your need for replacement fluid;
10. Have a plan and method for hydration, fueling, transition and practice / perfect them during training and races;
11. Occasionally train yourself for short intervals without adequate nutrition and hydration in arduous conditions to practice adapting to unexpected circumstances, practice distinguishing signs of trouble in yourself early, and to become a more perceptive self-trainer. KEEP THESE TRAINING SESSIONS SHORTER THAN THE NORMAL TRAINING SESSION — you don’t want “authentic battle damage” in training, BUT you do want to very gradually increase your capacity and tolerance for hardship; unexpected snafus, changes in conditions using intervals. Also practice your remedial counter-measures during these sessions, and gauge their effectiveness, try different salves, etc. WARNING: GET YOUR PHYSICIAN’S CLEARANCE TO TRY THIS, AND TO WHAT EXTENT.
12. If you show symptoms of dehydration (thirst, urine darker than a light yellow) boost your continual sipping of electrolyte fortified fluids, redouble your focus on efficient form in your sport; seek cooling opportunities (shade etc.); and be sure you’re breathing as efficiently as possible. Watch for symptoms of heat injury developing (cramps, exhaustion, or stroke), which may be found here:

http://www.outdoorlife.com/blogs/survivalist/2013/07/survival-medicine-signs-and-field-treatments-heat-illnesses
http://www.mayoclinic.com/health/heat-stroke/DS01025/DSECTION=symptoms

There are myriad forces, elements, factors, and related circumstances you may encounter to modify your sport, art, work, race, event, expedition, or training day: heat, cold, wind, rain, humidity, pressure, altitude, lack of shade, UV rays, reflection, water, fire, disaster, weather, lightening, mud, bugs, animals, inclines, navigation errors, forgotten supplies, contaminated supplies, and more.

Adaptive Forces, Movement with Forces, and Management of Forces training intentionally encounters these elements and natural forces in controlled conditions as primary and secondary training factors to reduce their impact on the outcome of your effort, and if possible, to find ways that these can help you become better. A more detailed, long treatment of this customizable training dimension is an entire chapter in my book Farm Your Training Day: An American Dream of Sustainable Personal Fitness.

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

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Simple Personal Executive Power

There is more than meets the eye here.

Consider all of the decisions, words, or actions we may have used this beautiful button on had it popped-up in real time.

From a self-training perspective, this button could cut-off decisions to eat, drink, think, do, or say things that would waste our health, damage our bodies, or steal time from more important priorities, be it relationship, work, physical training, or others. In a limited life span here on Earth, such a button pushed at the right times could save exponential time. That saved time could then find spot-on opportunities for excellence.

This is not just because of better opportunities found, but because we avoid entanglements that would steal yet more time from the most important things.

The cancel button in the picture is blue, a color that suggests that it is perfectly OK to cancel something. To make it red creates negative emotional associations.

Perhaps the “Send” button should be red, as impulsively or accidentally sent messages burn more bridges than cancelling messages does.