Aerobic 35/2x mobility sequence
A little fun with OCEAN traits.
Archives for September 2016
Some classic old “New Radicals” to get ready for today.
The first 5 seconds of this song tell you what it’s gonna be like.
6x 10m Bear Crawl/3 Pushups
14 Push Press
60m Heavy Quick Step
Run 45s, 75s, 60s (partial recovery)
Aerobic 35-45 (PDR); Mobility
Apparently the habanero plant is doing fine without rain!
Hey, Autumn is a great time to kick up the IF-ing!
It’s a simple process…vary the feeding & fasting times throughout the week.
Some other links to get the Fasting ideas Flowing!
Intermittent Fasting: benefits of fasting. Fights inflammation, improve immune system, growth hormones, weight loss, detox…name it!
Intermittent Fasting: 5:1:1: 5 days low, 1 day fast, 1 day carb
In any effort here, you want lower calorie but HIGHER nutrient!
Eat less, but higher quality foods.
Also, any variation is helpful.
Begin with small gaps, like skip lunch…8-10 hour gap.
Then, omit “dinner”…yes, sleep time is fasting time. So if last eats are at noon, and you skip dinner, then eat something at 7am…now we’re at 19 hr fast.
At that point, confidence is high and you can keep playing around with feeding variations. And it becomes a little personal challenge…you start thinking, “If I don’t eat until 10am, that would be 20hrs!”
Also see the Bone Broth fast if interested.
All in all, it is the simplest and most natural form of feeding.
Follow a formal plan, or just make it up as you go.
And when you start dropping lbs, you body will thank you!
“The whole is greater than the sum of the parts.”
Don’t ignore the power of Gestaltism.
(see the Dalmatian above? The whole experience of dalmatian is greater than summing up the black dots…ie, we can’t just add up the black dots and get a dalmatian).
Ergo, same with fitness:
We can’t just add up meals or calories or grams…and get “healthy diet”…the WHOLE experience is greater than that!
….That’s why I suggest blocking DIET off into week segments or bigger
…don’t get bogged down in the micro-meals, b/c you have to stand back and see the entire thing!
We can’t just add up the REPS and get a “good workout”…the WHOLE experience is greater than that!
…That’s why I push for intelligent programming all the time!
…Anyone can write a shit-ton of reps down
…But it’s seeing the exercise progression across 3, 6, 12-weeks that creates the WHOLE improvement in fitness.
Moreover, Gestaltism, then encourages growth through presence in the entire present.
“I do my thing, and you do your thing.” Perls
“I have one aim only: to impart a fraction of the meaning of the word now.” Perls
Thurs: Strength (heavy)
Fri: Aerobic (PDR); Mobility
Sun: HI Endurance
Speaking of puffery…
It’s often difficult to create accurate mental representations b/c so much of our sensory experience is “airbrushed” so to speak.
…ie, it’s easier to conjure the puffered, advertised ideal of something over the real image.
Take stock moving into Autumn.
Are you achieving your fitness goals?
Have you even clarified what the goal, the end of all this is?
Is your diet tight?
What do you expect it to look like in your mind…and what is it?
Do you spend energy trying to justify, puffer your food choices each day?
Are your workouts puffered? Lots of bluster but no real, thoughtful, sensible program and progression?
Is your gym like the TV Big Mac, lots of superficial bells & whistles but where even at its most attractive angle, in reality, it still looks like a sh$t burger?
A key to intrapersonal and interpersonal growth is begin to separate puffery from reality.
Stagnating, spinning our wheels, going in circles is only exacerbated
…when we tell ourselves or others how great, incredible and amazing things are
…in the face of insurmountable evidence to the contrary (even at its most attractive angle)
Draw a line in the sand for your Autumn goals.
Call them out, objectively identify them.
Set out to achieve them.
It’s actually more difficult, a greater expenditure of emotional energy, to do different.
It is what it is, things are as they are.
And no amount of puffer-ing changes that.
30 cal Row
12 Tire Flip
30 cal Assault Bike
5 Sled Push
Truth is…this workout (and others of its ilk) are like truth-serum, Veritaserum!
Bellying up to it requires that the participant face the truth.
And that truth is…
…will you “Embrace the Suck”?
See, these types of high-power workouts test the absolute limits of physical and mental steel.
…And that’s the only way they achieve their intended outcome.
…When participants are willing to red-line those limits.
Bootcamps, metcons, P90Xs, or homegrown nasties…it’s all the same purpose.
A test of truth, will you
…”embrace the suck”?
…it’s the only path to results.
(in many areas of life)
The majority of people participating in those types of workout AND subsequently not making gains (lactate threshold, power output, lean muscle, fat loss, etc) … have nipped the Veritaserum and perceived the truth…
…NOT embrace the suck
…going half speed, steppin’ off the pedal, letting negative thoughts dictate how hard the body will go!
It’s the simple mantra of life. There’s no other option…
“the best way out is always through” Frost
“sometimes you just do things” Jurek
Truth be told, unwillingness to hammer these (and like) workouts…reveals the answer. Consider the workouts a type of mirror…reflecting what is projected.
(also truth be told, if it’s not tickling up your throat, you ain’t working hard enough)
Approach exercise with a new mind…a truthful gaze…
EMBRACE THE SUCK!
(Dumbledore’s Army did!)
Strength: Lat Pull Down, DB Push Press, Leg Press
Mobility 20 mins (a must)
We call it the infantilizing of humans; or in advertising, puffery!
And it seeps into our human interactions. How we infantilize people. Where barely modest, possibly mediocre, even ridiculously basic activities must be recognized with fanfare, fawning, and excessive, pufferied praise.
“Oh, you did the minimum required.” (Hurray you made a poopy on the potty!)
“Great job, you didn’t f&ck up or make excuses today.” (Poopy on the potty!)
“Hey, you’re a big boy, you didn’t forget to go to a meeting.” (Poopy on the potty!)
“You’re amazing; you made it all day without sleeping under your desk.” (Look at that big poopy on the potty!)
It’s mind-numbing isn’t it? And it’s so insidious, people don’t even see themselves doing it or see it happening to them. It’s just a thick fog of people creating puffery or being puffered.
Alfred Adler, the well-known psychoanalyst, had quite a bit to say about this with regard to Inferiority and Superiority Complexes. Outlining how over-indulgent parenting, along with innate characteristics, drives people to engage in over-compensating strategies
…ie, inadequacy and insecurity turns into hyper-masculinity and dominance.
But today let’s look at Weaver’s (1948) Ideas Have Consequences.
It’s an interesting treatise, and putting all else aside (ie, partisanship), check out the Chapter VI The Spoiled Child Psychology.
It couldn’t be a more compelling psychological prediction; note that here “child” refers to adult.
“The spoiled child has not been made to see the relationship between effort and reward. He wants things, but he regards payment as an imposition or as an expression of malice by those who withhold for it. His solution, as we shall see, is to abuse those who do not gratify him” (p. 113).
“The truth is that he has never been brought to see what it is to be a man. That man is the product of discipline and of forging, that he really owes thanks for the pulling and tugging that enable him to grow…” (p. 114).
And powerfully, seeing here, the term “indulgent parents” as a metaphor for everyone around the spoiled person, the culture:
“This citizen is now the child of indulgent parents who pamper his appetites and inflate his egotism until he is unfitted for struggle of any kind” (p. 114-5).
Take this idea on from multiple perspectives:
- From the person who is the spoiled-child, constantly fawned over.
- On the one hand, deserving of empathy…they are lauded with praise, labeled as awesome while never having produced any outcome worthy of their performance (just a little poopy on the potty).
- They know no better or different experience than always being exalted regardless of outcomes.
- On the other hand, after years of that fawning, the person probably is extremely difficult.
- The “inflated egotism” and narcissism creates closely what might be a “toxic personality.”
- Or from the perspective of the person who actually accomplishes adult tasks with no recognition.
- It’s disrespectful to fully-functioning adults who, everyday, chop-wood and get the job done
- …no excuses…
- and no expectation of a poopy-on-the-potty-party.
- Parents, workers, business owners, every single day, are gettin’ it done…and no, they don’t want a T-shirt.
- Or from the perspective of the fawners, the spoilers. Why?
- What is the neurosis, what is the empty part of the psyche?
- What is the self-stimulation one gets from fawning over less than adequate and/or mediocre results?
- What is the deep motivation to throw poopy-on-the-potty-parties for people?
- Adler would point us to some insecurity or over-compensation.
Ideas Have Consequences is an interesting intellectual read and exercise to pull some psychological concepts, and see how historical ideas play out; though you’d have to decide if it’s too Conservative for your brain.
****Spoiling and fawning is not good for the receiver.
…Throwing a poopy-on-the-potty-party stunts the growth of the pooper.
…In the end, the person is less independent and more demanding of something for nothing!
…Reference last year’s study on Praise and Narcissism
…Researchers looking at superiority in children found that children of excessively praising parents were more likely to score high on narcissism (ie, “kids like me deserve something extra”)
****Spoiling and fawning is not good for the provider.
…fawners highlight their superficial engagement with the world.
…”pampering appetites and inflating egotism” of others erodes the selves of the fawners
…poopy-on-the-potty-parties are transparent, self-serving events; fawners hope it reflects more on them than the pooper.
…”Person X did as little as possible to get by, let’s throw a poopy-on-the-potty-party…can we get some pics for FB?”
…odd how we’d rather try to inflate accomplishments with puffery (to gain favor for ourselves)
…rather than acknowledge someone actually doing meaningful, high-quality, productive, and thoughtful work!
What’s that mean in fitness?
Eat less, clean, light prepared foods at home. No, there’s no “fucking medal”; it’s what responsible adults do.
Move and exercise adequately and properly. No, there’s no entitlement to something in return; it’s what responsible adults do.
It’s a bizarre cultural tradition now…clouded by puffery…to throw and/or expect poopy-on-the-potty-parties. If you get an invite, don’t RSVP.
The anniversary reaction (or anniversary effect) suggests that feelings like those during the initial event can surface during anniversaries.
Those feelings can be used to acknowledge life and become fully present, continually focused on “loss and restorative-oriented processes” to refine a way of living that respects those who have passed.
Grab some pals and light this one up!
WORKOUT: Twin Towers (in each work from 20 to 50)
50 Wall Ball 50 Box Jump
40 Endless Rope 40 KB Floor Press
30 KTE 30 OH Lunge Steps
20 KB Taters 20 Pull Ups
End: 9 x 11 sec sprints (recover 40)