A quest for vision

 

"I am," I cried
"I am," said I
And I am lost, and I can't even say why..."
                                                         Neil Diamond

 
 We all need to get lost from time to time. It's the moment we realize that we are lost that we have truly found ourselves. No distractions, no illusions, and nothing competing for our attention. Lost in an energetic flow of creative abundance being sifted through the sand and mirrored in the face of desert flowers peaked with bloom.


As I begin another leg of my quest for vision I am reminded, the hardest part of beginning the journey is the realization. Once you see the ongoing dream happening in your experience, the adventure has begun! The only thing to do is open your eyes, ask the right questions, drink plenty of water and ride it out. The answers will present themselves. The formula always works if the intention is pure.

My Battle:

"Who has genuine abundance to give the world?
Only a person of Tao.


He acts without expectation,
        Accomplishes without taking credit,
        and has no desire to display his merit."
                                                           Tao Te Ching #77

Striving for Greatness...Following your nose.

My best friend is the one who brings out the best in me.

-- Henry Ford

What else can I say but it is an ongoing pursuit. Everyday we wake up, put our feet on the floor and make a decision to feel good or to feel bad. To break it down even farther would be to say either you can or you can not. I often say to the people around me "If you say you can't you won't" The choice is yours. Once you say it you've already planted the seed in your mind that you can't so you won't even try. You've focused your energy on the obstacle, the limitation or simply the weakness you feel you have. The funny thing is the weakness is not physical it is mental. 

So as you continue your path, your mission, your life, take a look around you are you limiting yourself from your true potential?  Are you surrounding yourself with people who bring out the best in you? Your best friend should be the person who brings out the best in you. Often times we look outside of ourselves for this person when in all actuality this person lies within. Building a strong relationship with ourselves can be extremely challenging yet very rewarding. After all who is always there? YOU! So whats the best way to stay on the path... follow your nose it leads you everywhere you want to go.   

Explosive Endurance

5 rounds rest between rounds 10 seconds

5 push ups

50 yard sprint

5 push ups

50 yard sprint

Explosive Core

5 rounds 30 seconds rest between rounds

5 rolling get ups

sprint 10 yards

180 degree jump to the right

180 degree jump to the left (this will put you back facing forward)

Back peddle 10 yards to starting point

Core Endurance

4 rounds rest 1 minute between rounds

10 get ups

1/4 mile run easy pace (roughly 2.5- 3 minutes)

"March cheerfully out of obscurity into the dream." (Animals)

Pigs on the Wing (Part One)

"If you didn't care what happened to me,

And I didn't care for you,

We would zig zag our way through the boredom and pain

Occasionally glancing up through the rain.

Wondering which of the buggars to blame

And watching for pigs on the wing."

                                                    Pink Floyd

Critical thinking as defined by Wikipedia... "Is the purposeful and reflective judgment about what to believe or what to do in response to observations, experience,verbal or written expressions or arguments."

To often we go through our life just going through the motions never really taking the time to live purposefully. We are rushing and racing never taking the time to breath let alone notice the subtle changes going on around us one event to the next, to the next ,to the next. Like a hamster wheel spinning out of control. Well, I challenge you to take the time and think a bit more critically in your life. Now this isn't a chance to just get lost in thought. To often the zone out takes us back to the treadmill of life that never seems to slow down. Instead take time to notice how you you feel by means of emotions in relationship to your body language. We use so many means of communication 10% being verbal the 90% non verbal. So taking time to understand how you use your body may just clear up some mixed communications you have experienced. You body language is a direct reflection of how you really feel. Sure we may be able to muddle our way through like trying to find a bathroom speaking Korean( Wha Jang sil e a di e yo?) The Pee Pee dance should have given that one away. So I challenge you to think critically about the relationship between your emotions and body language. See the correlation, once you become more aware of your non verbal communication you will understand the messages you send out to the universe and the things you attract in to your life.

Pigs on the Wing (Part Two)

"You know that I care what happens to you,

And I know that you care for me.

So I don't feel alone,

Or the weight of the stone,

Now that I've found somewhere safe

To bury my bone.

And any fool knows a dog needs a home,

A shelter from pigs on the wing."

                                         Pink Floyd

Pink Floyd Live 1977 Oakland Coliseum 

Workout:

 4 rounds

8 ball slams

8 Bosu Jumps

8ball slams

8 Jump pull ups

8 ball slams

8 Burpees

8 ball slams

Tabata Sprints on a Spin Bike

Work:20 seconds at 85-90% of perceived exertion

Rest :10 seconds

8 intervals total time 4 minutes

Train like your life depends on it...you never know it just might!

Filling to fullness is not as good as stopping at the right moment...

Over sharpening the blade causes its edges to be lost...

Display your pride and soon enough disaster will drive you to your knees...

Strong words to live by especially if you have ever felt the debilitating effects of an injury. No one is immune from this fact and all too often even something simple can alter your human performance forcing something minor to evolve in to a major stumbling block. I see this happening more and more as we continue to strive for weight loss but, does weight loss really mean that you are more fit? In most cases yes I will agree with that but at which point does the constant striving for the ultimate look or the 6 pack abs become counter productive?

Let's look at it from a couple of different angles. First off the data never lies. So let's see what a researcher is up to. Dr. Mark Tarnopolsky, a muscle metabolism researcher and physiologist at McMaster University in Ontario did some personal research on himself and few of his buddies. Being a winter sport athlete Dr. Mark's ability to maintain a certain body weight is crucial to maximizing performance. Since there is no known formula he used trial and error as a guide. With a body of 156lbs he used a VO2 max test and found he had an oxygen consumption 86 milliliters per kilo of body weight. Using logic he felt that if he dropped a few pounds of body weight he would be able to move faster and improve his performance. Unfortunately this was not the case he actually decreased his oxygen consumption to 82 milliliters per kilo weight. Doesn't sound like a lot but when you are a competitive athlete something simple like that could mean the difference between thousands of training hours paying off and competing at your best or falling short and succumbing to frustration and over sharpening the blade....

Slimmer doesn't always mean Fitter

So you are not a competitive athlete just a weekend warrior, fitness enthusiast or just somone who likes to get out and be active. Weight loss seems to be the biggest motivator in starting a fitness program but, it also seem to be the biggest conundrum that continually eludes us. We strive to achieve an ideal weight based on what? Even a muscle metabolism scientist said there is no real formula to determine ideal body weight for peak performance. Yet we stand on a scale, read the numbers and feel either elated we managed to drop a few pounds of body weight or debilitated because we see an increase. Then we see reality competitions based on weight loss and our fuels our fire to achieve an ideal weight. Is it productive? Albeit motivating but, is it worth the frustration? I really had to ask myself this question as I listen to people who subject themselves to this type of tail chasing. Tears streaming down their faces as they subject themselves to such high drama. Which stress in most cases actually causes us to retain fluids and increase body weight. Instead change the focus to becoming more efficient as a human being. Does it really matter that you can do certain number of crunches or run a certain number of miles? Wouldn't a more practical goal of I can play for 2 hours with my kids after a full day of work or if I slip and fall down a small set of slippery stairs I only end up with a few scratches and bruises instead of a broken bone? Whatever your goals are, if you take the time and focus on improving our the efficiency of your human performance the by product is achieving and maintaining an ideal body weight based on your needs.

In other words focus on the fruit and not the flower...

Here is a quick workout to test endurance.

Descending ~ Ascending Opposing movements


Descend the push ups while you Ascend the squats keeping the get ups as a constant movement as the third movement of each set.
Break Down
10 push ups, 1 squat and 3 get ups
9 push ups, 2 squat and 3 get ups
8 push ups, 3 squat and 3 get ups
7 push ups, 4 squat and 3 get ups
6 push ups, 5 squat and 3 get ups
5push ups, 6 squat and 3 get ups
4 push ups, 7squat and 3 get ups
3 push ups, 8 squat and 3 get ups
2 push ups, 9 squat and 3 get ups
1 push ups, 10 squat and 3 get ups

 55 Push ups 55 squats 30 get ups

Being fit is a right but ultimately it comes down to a choice...

Train like your life depends on it...you never know it just might!

Push Ups doing Tigers...

Yes you read correctly, it reminds of the looks I get from most people when I dare utter the words "strength in flexibility" That which is dying becomes hard, inflexible, and breaks. That which is alive is soft, yielding, and grows.

I have been exploring the world of fitness for quite some time and lately I find that even in our advanced scientific knowledge of how the human body works we still strive for "A tight CORE" And yes we should have a strong core of muscle fiber but if it's tight can it be flexible? Well, I just said that which is dying is hard isn't tight hard and then there for unable to move and then eventually breaks? No wonder we've all got bad back! We have become obsessed with tightening our core and that's all we have on our brain all the time. We are a direct reflection of our own thoughts so if were constantly focused on a tight core guess what we got it. Don't think so?

Quick assesment: More than likely you are sitting so Focus on how you are sitting. Buttt cheeks clentch on to the chair for dear life? Wearing your shoulders up around your ears? Or perhaps the ever famous slumped over the computer mouth open checking out facebook. More than likely you are holding tension in some part of your body even worse you are holding it in a way that is unbalanced and causes pain. The challenge is finding the real source. The human body is a kinetic chain and where an imbalance occurs is often way far away from where pain is actually felt.

Qigong (or ch'i kung) is all about the movement of energy in the body. The more we understand our energy the more we understand our body and then can use it more efficiently.

I believe in giving my student what they want and in most cases more of what they need but, I can't give them anything unless they communicate their wants. The buzz is always core and sometimes even worse "abs" So I have even taken the liberty and launched my own crusade (yes I said crusade A vigorous concerted movement for a cause) to bring about more awareness of such a philosophy as Core Flexibility.

What is core flexibility? The ability to stretch your entire body and still maintain strength to prevent it from breaking. Think Yoga, Gymnastics, Tai Chi or a Palm Tree in Hurricane winds. All very flexible living and growing.

How do I begin to work on my core flexibility? it brings me back to Push ups doing Tigers. It's something you will never see so maybe we should look to our furry friends and mimic some of their movements. They look flexible, alive and playful. Maybe rolling around on the floor bit just might help you relax a little and explore your own possibilities with Core Flexibility. The human body adapts and grows when it is soft and flexible but, breaks when it becomes rigid out of balance and inflexible.

As you explore new ways that your body moves never force a stretch your body will tell you whether something is good or not. You just have to listen to it.

Try and Hold stretches for at least 1minute to maintain flexibility 2 minutes for increased flexibility.

Train like your life depends on it...You never know it just might
Once again the things that seem easy become a big challenge.

Dr Tabata and his Evil Intervals

The very mention of the word "Tabata" often creates some sort of reaction. Double take, laugh or play on words. Go ahead, but once you REALLY try this "Evil" interval series you will no longer laugh with the masses. Remember what seems easy is hard, what seems hard becomes easy. It's all a matter of perspective. The athlete who stays focused and understands that everything is challenging,  manages to overcome the challenge effortlessly.



The Tabata Interval series is a perfect plan for increasing overall human performance. It is perfect because it will never get harder and it will never get easier. It will always be challenging...well, as challenging as you want it to be.

• Increase Cardiovascular capacity
• Increase Muscular endurance
• Stimulates fast twitch muscle fiber 
• Decrease body fat
• Saves Time  

How the interval works.

Time-8 rounds totaling 4 minutesWork Interval 20 seconds rest interval 10 seconds

Intensity-Plain and simple Intensity get results. So we need to work in a capacity of 85-90% of maximal power output.

Work- You can use any type of mutli-joint movement with body weight as resistance example: Push up, air squats, or jumps

Isolation movements with resistance bands example:Bicep curls Triceps extension.

Cardiovascular movements example: Riding a stationary bike, Jumping rope or Field sprints.

All of these approaches are very effective especially when combined. Here is a great workout to try on your own.

Please use caution when attempting any new workout. Better to take your time now and ease in to something new rather than spending time rehabilitating an injury because of an overactive ego.

8 intervals 4 movements 20 seconds of work 10 seconds of rest

1) Air squat 20 sec
      REST 10 sec
 2) push ups 20 sec 
      REST 10 sec
3) Jump straight up and touch something with both hands then land softly 20 sec
 REST 10 sec
4) Shuttle run place 2 cones about 10 yards away from each other run a quick sprint between the two cones for 20 seconds.

Repeat series one more time total 4 minutes.


You'll be amazed as to how simple yet effective the approach is. 4 minutes broken up in to 20 second intervals may not seem like a long time but once you get through the first few rounds you will come to understand a new definition of time. Play around with this workout at first one interval series workout might be enough. Over time if you use this approach and add it your training at least once a week you will notice a huge improvement in your over all performance. After all the data doesn't lie Dr Tabata and his Evil Intervals actually improved athletic performance in collegiate level athletes up to 28%


Train like your life depends on it...you never know it just might!

Workout of the Day

So often I am scorched by the fire of my words. What can I say other than we teach others what we need to learn. So with that being said we all need to come up with a plan. Your plan is your plan. What works for you may not work with me and vise verse. We ultimately need to walk our own path but the key to walking along that trail successfully is finding a simple plan that works. I will share my experience and knowledge with anyone is willing to listen. I promise to help anyone who cares enough to cultivate positive change in themselves and the world as they see it. True Change comes from within! If you are willing to challenge your self I dare you to attempt a few of my workouts. This is a circuit style designed to work your whole body and yes your mind too. It's short fast and to the point. just the way I like my workouts.

Please use Caution when doing functional training. The movements are explosive. If you are not accustomed to this type of movement, intensity or are experincing an injury scale down in order to set yourself up for success.


1) Dumbbell Squat Thrusters
2) Jump Rope for 30 seconds
3) Kettle Bell Swing overhead
4) BOSU Ball Shuffle or Jumps
5) Run 1/4 mile (Imagine your self running along the beach)

4 rounds 8 reps 12 reps 16 reps 8 reps
Rest 1 minute between rounds

Enjoy the challenge!