(maybe light mobility and core)
Medicine be your food in the 2nd half of the year:
Fried dulse tastes like bacon…if that matters to ya.
More fermented food.
More bone broth.
Like, when you watch a track meet and there are hip numbers all over the place, blowing in the wind, flying off as soon as races start.
That Hip Number Company has “1 job to do” — make hip numbers that stick–and they can’t do that?!
Get the joke?
Anyway, it seems almost weekly at Wyomissing Fitness and Training, I see people roll in who express dissatisfaction with their old gym.
They list the usual laundry-list of incompetence:
1) Crappy, broken, or not enough equipment.
2) Too dirty.
3) Too pricey.
4) Not enough classes/diversity of offerings.
5) Impolite people.
6) Shoddy ownership.
Shoddy ownership? Hey, you got 1 job to do. Seriously?!
Inevitably, seems that’s why they end up at Wyo Fitness and Training. All the boxes checked off, that 1 job…done!
And these observations are from highly competent people who in their careers and occupations actually DO their 1 job!
Where does that go wrong from Business 101 to application?
“Our entire biz revolves around customer service — first, providing astonishing value… and then, making sure every customer is taken care of, even on small-ticket buys.
It’s not rocket science. It’s just plain old human caring.
You know — everything you’re not getting from the majority of the businesses you deal with today.”
-John Carlton, The RANT, also author of The Entrepreneur’s Guide to Getting Your Shit Together)
Indeed, it’s not rocket science.
Check out Wyomissing Fitness and Training for any/all fitness goals. Bootcamp session starts July 23!
Or, if you’re at another gym or boutique place…
How to tell if your CrossFit gym sucks.
“I’ve also seen horribly run “successful” gyms that look like they have programming done by a 6 year old, which, if you didn‘t know any better, would think it was “CrossFit.” And you’ll always have the money hounds, too…. The boxes that try and nickel and dime you to death in the name of “fitness.””
(prob. sub out Back Squat)
Tuesday: Aerobic 40/Mobility
Wednesday: Power (15 min clock)
7 Slam Ball, 20 Box Jumps, 16 Pushups (hand release)
Friday: Aerobic + Strength
Aerobic 40 (RPE 5-7)
(3×8)Backsquat, Deadlift, Rev DB Fly, Dips, DB Curls
Saturday: Mobility (add some new moves?)
Sunday: HI (Sprints)
8×30 m fly (20accel-30fly-20decel)
10 x 100m (85%)
4x Row (40 on/20 off)
4x Russian Swing (40 on/20 off)
4x Sled Push (40 on/20 off)
Rest 3 min.
Wyomissing Fitness & Training Summer Bootcamp sessions start July 23rd!
+outstanding people and support
+proper, thoughtful progressions and programming
(plus membership gets seriously unlimited access to huge equipment and resources; M-Th 4am-midnight!)
“The object of painting a picture is not to make a picture – however unreasonable this may sound. The picture, if a picture results, is a by-product and may be useful, valuable, interesting as a sign of what has past. The object, which is the back of every true work of art, is the attainment of a state of being, a state of high functioning, a more than ordinary moment of existence.” (Robert Henri, Art Spirit, 2007 )
Doesn’t Henri beautifully capture the main motivation problem we have toward fitness?
…Just altogether missing the entire point!
We’ve reviewed 5 frameworks to explore our motivational relationship with Fitness:
…is it a Competence issue related to Low Self-Efficacy (Expectancy x Value)?
…is it a Purpose issue related to Ego goals rather than Mastery Goals?
…is it an Attributional issue related to negative self-talk, excuses, and blaming?
…is it a Self-Determination issue related to lack of autonomy and control over one’s life?
…is it a Needs issue related to unsatisfied needs undermining the pursuit of Self-Actualization?
Pick your poison!
Whichever you feel best addresses the lack of motivation to achieve your goals…
…get up in it’s grill
…tell it, “I’m done with you.”
…and proceed to go be awesome!
Approach your health/wellness like the work of art that you are.
And make your TRUE pursuit each day be
…a more than ordinary moment of existence“!
That was alot of reading this week.
I’m sure you gotta get back to Pokemon GO!
Next week no reading!
Possibly the most well-known psychological theory…and it can be interpreted as a Motivation Theory.
We are motivated to satisfy these needs.
As we satisfy a lower level, we can then work on higher levels.
If a lower level is denied, then that is the Need level we are stuck on. (for example, belonging to a group of friends is important, until you hold your breath, then a physiological need like air takes precedence.)
So how can the Needs hierarchy apply to fitness and diet goals?
The old joke is “Once you say you are going to start dieting, doesn’t it seem like all you think about is food?”
So we have to frame out intentions properly.
We aren’t dieting, or starving, or denying.
We ARE FEEDING OUR PHYSIOLOGICAL NEEDS
…clean, light, fresh food
…healthy, dynamic exercise
…that’s the foundation of Motivation
Belonging, Esteem, and Cognitive Needs
Does your social network support and encourage success in your fitness or eating goals?
Do you feel capable of executing the exercise and dietary program?
…when you workout do you feel competent and confident?
Are you interested in learning more about fitness, diet
…are you curious about exercises, various eating programs?
…do you feed your brain with material to help you make informed exercise and diet decisions?
If all other Needs are adequately met, then we can be on our path to Self-Actualization.
Ultimately, we are the most-best motivated person, we are accomplishing our exercise and dietary goals when
…we are experiencing Self-Actualization.
Self-Actualization is difficult to define, but we’ll list a few characterizations of Self-Actualized folk:
…perceive reality accurately (vs distorted, deluded)
…no pretense (see George)
Obviously, we can’t explore this highest level of human functioning if
…we don’t have basic needs met (make minimum wage, lack benefits, etc)
…are overly concerned with pleasing others and being affirmed
…or lack any curiosity about the world.
According to Maslow, one of the greatest barriers to Self-Actualization is…
…culture, or “normality”
…”What we call ‘normal’ in psychology is really a psychopathology of the average, so undramatic and so widely spread that we don’t even notice it ordinarily.” (Maslow, Toward a Psychology of Being, 1962)
…Erich Fromm called it, “The pathology of normalcy.”
How much does “being normal” influence your goal attainment?
…worry about eating “normal” at work or around others?
…worry about exercising “normal” or for the expectations of others?
Anyway, a final characteristic of Self-Actualization is Peak Experience.
…finding ways to find “peakness” in ordinary days
…finding ways to build Flow (Csikszentmihalyi’s term for optimal experience) into daily life
…otherwise, not being a ‘same shit different day’ kinda person
…see Maslow and Csikszentmihaly below
…read, Flow: The Psychology of Optimal Experience (1990)
The basic point of SDT is that humans are motivated to govern themselves, and that we feel most engaged when we believe we are doing things from our own free will (vs. being controlled).
Of course, we know and appreciate that
…no one likes to be controlled.
We often reference the colonists’ “declaration of independence” as the prototypical application of self-determination.
So, we know that people like to be in control of their own destiny.
And people are at their best; they are experiencing the highest levels of well-being
…when they determine the course of their lives.
And according to SDT, the factors that facilitate this are: (see review at link)
So, as it applies to fitness/diet motivation
…we have to investigate to what extent are those variables undermined.
What possible threats to autonomy, competence, relatedness are hindering my success?
…Do we own our fitness decisions?
…Do we control our programming?
…Did we choose our diet plan?
…Are we responsible to eating habits?
Autonomy is generally and most notably undermined because
…MOST PEOPLE DON”T WANT TO EXERCISE AND EAT PROPERLY.
…Yeah, most people feel they are doing it because someone told them to.
…Or because it’s what society wants
…Or because it’s just following the new fad.
We’ve seen it so many times. From the outside looking in we know it’s a fail before it even starts.
Competence: It follows from lack of Autonomy
…just doing workouts because everyone else is, won’t maximize our skill set.
…we can feel uncomfortable with the exercises, struggle, and be unmotivated.
…or with diet, I can tell you to eat Paleo, but if you don’t feel competent shopping, cooking Paleo, it’s useless.
By not following our Autonomous selves, we often find ourselves in situations where our Competence is not supported.
Relatedness: feeling disconnected
…Does your family support your eating patterns?
…Does your family support your exercise?
…Do your gym or workout partners provide genuine acceptance and support?
That sense of disconnect erodes our success.
So, there you go…Theory #4.
In terms of exercise and fitness success
…it has to be owned internally, to the bottom of our values and sense of self.
And that can be achieved through any means.
Have you tried Paleo and not achieved any body-transformation?
Have you tried High Intensity and CrossFit gyms and not made any gains or improved on any exercises?
Then most likely it’s not for you.
…you weren’t motivated to succeed
…b/c you didn’t OWN IT!
You aren’t engaged in those activities for SELF-DETERMINED reasons.
Probably, you just do those things to ape “fads” and “culture.”
Step back and evaluate it.
There are loads of dietary plans that lead to success. Find one that fits YOU.
There are loads of gyms, workouts, exercise modes that lead to success. Find one that fits YOU.
This is what madfitness is all about.
Just like Kelly Starrett says, “All human beings should be able to perform basic maintenance on themselves.”
…that’s a shout-out to Self-Determination.
…eating clean and light as a lifestyle (basic maintenance of diet)
…programming your exercise goals (basic maintenance of fitness)
So yeah, it takes knowing stuff about carbs and proteins, and insulin….and it takes knowing the difference between strength and power, and how to improve endurance…but that’s just
Depending on others to determine your exercise and diet goals and processes ends up in failure b/c you don’t OWN IT.
Achieve your goals = Self-Determine Goals, Control strategies, Shape your destiny.
WORKOUT: Aerobic 60
Full stretching routine
This motivation framework is very real to most people, yet more complex in its application (it weaves a messy web).
Attribution Theory (see that for thorough review)
Here, we direct our motivation with the “reasons” we give for our behavior/performance.
I use “reasons” here lightly, because in the context of not reaching our goals and being unmotivated
…the person is being totally unreasonable and irrational
… you and I would use the word ‘excuses’.
So let’s go:
Attributions can be Internal or External.
Attributions can be Controllable or Uncontrollable.
Attributions can be Stable or Unstable.
Now, that’s a lot of blah blah. See below
So let’s just look at the 4 main “reasons” people give, specifically with regard to not meeting fitness/diet goals.
Ability: “I have bad knees, I can’t do those lifts.” “I need to keep my blood sugar up, I can’t eat paleo”
Task: “It’s just too hard to workout with my schedule.” “Shopping for clean meats/veggies is too inconvenient.”
Effort: “I’d be leaner, I just don’t even try to eat healthy.” “I could pull more weight if I tried.”
Luck: “Too bad there’s no Whole Foods here, tough one.” “I wish there were better trainers around.”
You all get the picture of what this theory addresses, no?
Attribution theory gets way more complex, but you get the point.
People just throwing words at failure
…These “excuses” about the causes of the failure are so powerful in directing energy.
…And, oh boy, let the games begin; are people sophisticated at the Attribution game, or what?
Notice the pattern:
The “reasons” are either
…Internal (it’s a problem with me) or
…External (it’s a problem with the world)
More importantly, see how the person is working really hard to tell us that these things are UNCONTROLLABLE.
…It’s that uncontrollability that gets them off the hook.
…Why try if it won’t change!
…it’s my thyroid, knees, work, gym, Whole Foods,
…this person perfectly sets up the Attributions so they can fail and never have to even try.
Sinister, nasty business isn’t it?! Imagine living, working, being around that consistently?
People use these “words” to try to guide their motivation.
…In some ways, people have learned to use those words to manipulate the world.
… “Excuses” “blaming” “scapegoating” “self-handicapping”
…it’s all very unbecoming.
Unhealthy folks use manipulative attributions.
…When they succeed they might play helpless and invoke luck.
…When they fail, they may lash out and blame, or withdraw and over-internalize with name-calling.
This is the ultimate self-deceit theory. Excuses and blame.
Hey, sometimes, it’s true that our failure was due to external forces.
…If you want to try CrossFit and walk into a box where the coaches really suck and fail to teach you the foundation and proper form, then yes, your failure can be attributed to shitty coaching.
…Certainly, any possibility is possible.
…It’s ascertaining the true, honest attribution that gets dicey.
The unreasonable “reasons” people can give for failures can be destructive, deluded, and perverted from reality.
…In a way, the person is hoping for reasons to get out of trying harder in the future.
They think…”what can I say about this situation that will get me out of putting in more effort”
…what can I say about this failure that justifies not exercising?
…what can I say about this failure that justifies eating the Standard American Diet.
And on and on, the words just keep coming like a “river of shit.”
1) Make conscious attributions about exercise and diet success/failure.
2) Actually, identify what you are saying about your failures.
3) Evaluate those attributions.
…Are they accurate? Sensible?
…Do they help you modify behavior in the future, take responsibility?
…Could someone else interpret them as “excuses” “blaming”? How?
…Are they directed at controlling what you can control?
Not good: “Today’s workout sucked because the coach is a mindless, turd.”
(External, stable, uncontrollable: blaming the coach’s turdiness for failure)
Good: “Hey, you can’t polish a turd, and that’s fine. I didn’t ask how to scale the workout, and haven’t practiced that move enough. But I did well. And know what I’m going to do the next 2 weeks to avoid this situation and create a more positive one.”
Better: just find a new gym with a better coach.
4) Practice and maintain these healthy self-talk patterns.
3×10: Back Squat, Shrug, DB Shoulder Press, Tri Ext, Wtd Back Ext.; Mobility
Here’s another very intuitive explanation of human behavior.
Our motivation is determined by our PURPOSE.
What is our purpose in diet and fitness?
There are 2 main goals (purposes or motivations)
Mastery: (also called Learning, Achievement)
…desire to improve
…not afraid to fail
Performance:(also called Ego, Helpless)
…desire to look good
…fear failure, challenge
…superficial interest, high need for recognition/affirmation
So see below for characteristics of these purposes.
It’s very common not just in health/fitness, but in schools, work, relationships.
Some people have this healthy purpose: do your best, learn something new, use failure to improve.
Some people have this dysfunctional purpose: do as little as possible, avoid growth, avoid and fear failure at all costs.
Nothing new to anyone, right?
Performance Goals undermine diet and fitness results. If you’ve struggled, yo-yo-ed around…maybe it’s just too high on the Performance Goal scale!
Too much show and talk…not enough go and walk.
We mostly know this Performance/Ego goal in fitness as the clock whores.
…rush through exercises to “be deemed able”
…avoid really trying to lift a heavy weight b/c they may fail
…keep a distance from the deep investment, just stay superficially in touch with the exercises
…use excuses and self-handicapping
Seriously, people show up at gyms “just to be seen.” Classic Ego-Goal, and nothing good comes from that. Stay away, far away from that type of context, it’s poison.
And people cherry-pick workouts, or after seeing times on the whiteboard make an excuse so as to avoid competing? Yes, seriously, that shit happens in the real world with real people…actual adults!
Same with diet. Many people have this Performance/Ego goal regarding eating.
…They talk the talk, “I’m paleo.” “I don’t eat white bread.” but their body composition suggests very much otherwise.
…When others are watching they eat healthy (“Just a salad.”) but when alone, the gloves come off!
…The challenge of preparing healthy fresh clean foods is too much…it’s just “easier” to eat this Standard American Diet.
…Again, defensiveness, excuses…
Make sense? All those behaviors of the classic clock whore are driven by their deep Performance/Ego-Goal Purpose.
The Performance Goal puts the EGO in the headlights
…and then all efforts are directed at protecting the EGO.
OK, so how to enhance the Mastery?
1) NO JOKE, it’s not easy. Those Performances Goals have been embedded, etched into many psyches. Deeply part of the self. From parents, schools, culture, media…all telling — “just get by…fear failure…protect the ego!”
2) Be sure the people you choose to be around all are like minded in Mastery/Learning Goal purpose. That helps alot! Avoiding superficial, all-show people helps unbind the psyche.
3) Choose tasks and activities that minimize artificial competition. Do tasks that have loads of intrinsic interest and curiosity. Remember, arbitrary, phony competition breeds the type of anxiety associated with Performance Goals. Do relaxing, fun fitness options.
4) And really it’s just a mindset. Go into those important contexts reminding yourself, “Mastery.” The switch from Performance to Mastery is not an overnight change, it takes serious re-orienting of the mind, as well as putting yourself in new Mastery contexts and groups of people.
A simple diagnostic:
…entering each context ask yourself, “What’s my purpose?”
…answer it honestly, actually say the words
*”I’m trying to be the most fit, healthy person I can be, and learn as much as I can.” OR
*”I’m putting on appearances, am trying do as little as possible, but want people to think I’m the shit, and have anxiety due to possible failure.”
…then the results (or lack thereof) will be no surprise.
We visited similar posts before (if you want to review some vids)
Carol Dweck, Are We There…yet?
Angela Duckworth, Quit…or Grit?