Your Life Without Limits and its Infinite Possibilities

A PR and more

2012-01-27T12:56:00.001-08:00

Another day of training and practice. We broke the rack bolts on Wednesday shad to adjust workout, no bands so just straight weight

Wide stance Sumo DL
365,405,455,485 PR
extra wide today almost toes touching plates. Focused on pushing the feet apart and felt deeply connected to bar. Enough so I hit a PR. No belt, just raw.

Followed up with high bar hip width Squat.
Worked up to 365 single.

With school and just a bit deficient due to taxiation of schedule I control my volume. Still getting stronger though

Kneeling jump squats 3x3
Crow mountain climber to planche 3 sets of 5 reps
/side and on last rep holding in planche 5 second :) sooooo darn close
Handstand kick up: figured out arm/shoulder position. Started with shoulder over wrist and this made a world a difference.

Finished off with 30 minute yoga more gentle hatha

Yoga, The Sweet Practice

2012-01-26T13:32:00.001-08:00

Ah, the practice of yoga. In no other practice do I experience what I do in my yoga practice. There is something about the yoga room that grounds me to the present and my body. I feel that its a place where I have no distractions, a committed time set aside and common ground. I get to turn off my mind and focus on my breath and body putting myself into each moment, each asana, each breath. It is a form of meditation that brings me home to my heart and soul.

I know this sounds a bit new ageish, maybe a bit abnormal but not all experiences can words surmise. We all have unique experiences in life and many shared or common aspects but the experience as a whole is unique. Often we can relate and comprehend which helps but there is nothing like practice and the experience.

It is wonderful to find a practice in life that rewards on many levels, this I encourage all to do for ones health and well-being.

Namaste

Tai Chi, Yoga & max effort Bench

2012-01-25T13:32:00.001-08:00

Tuesday
Tai Chi practice & Yoga self guided

Simple day of mobility and specific flexibility work! Good for the body and soul. Nice to breathe and relax the body.

A vital aspect of my practice

Today (Wednesday)
Max effort bench Press single board
245,265,275,285,295,305 fail

All singles. Great range of motion practice with a pause. Tough weight and still weak in the rotator

Accessory work
Pullups
Bw/5x2
12kg/5x2
16kg/3x2

All off the foot no belt

Banded military press
12kg with band/3x3
16kg with band/3x3

Gymnastics
Straight leg raise 5x3
L Sit to handstand practice 8 reps total
Handstand kick up 10 reps

45 minutes start to finish with a mobility warm up

Max Effort Day, lower body

2012-01-23T13:40:00.001-08:00

I love being strong and lifting Big weights is a great feedback loop. I do not have the time necessary to devote to
Competition style training and nor do I desire this. In fact, I prefer to help see others achieve their goals and be a coach. Still, I do follow a plan to make sure I am properly loading with overdoing and leading to increase risks.

Max effort Zercher squat
205,225,245,275,295,315 all singles

Only the third time I have ever done this and first since July 2010 so feel pretty darn happy with this number. It was enough considering I have not been using this in any program. Low volume high intensity.

Box jump
41 inch, 5 singles static start position out of hole

Sled pull
Shoulder, between legs, ankles. 3 different positions, 60 yards total for each.

All the time available this day but pleased.

Strict press/PU and gymnastics

2012-01-22T11:33:00.001-08:00

Feels good to be doing overhead press and pullups again. Still feel the weakness in my rotator from being a dumb ass and trying a muscle up while fatigued but I am getting stronger and wiser ;)

Military press
Worked up to 185 for a single. Felt weak but able to
Push through safely and efficiently.

Superset with ring pullups
5x5 strict dead hang

Front lever 3 rounds
Handstand kick up 3 rounds of 6 reps
Stuck my best handstand so far.

Lsit hold skin the cat to handstand hold to planche. 2 rounds and I was done.

1000 m row

The sweet practice

2012-01-21T22:22:00.001-08:00

Ah yes, and I stepped into the yoga classroom today and how sweet it was! 90 blissful, peaceful moments with my breathe and body. A graceful and challenging flow I felt at ease and grounded. Inspirational, prespirational, and simpler yoga. Great to practice with my sister as well, she was in her element,

Dynamic Effort squat/DL and yoga

2012-01-20T12:17:00.000-08:00

This was a good one. Bands are no joke and the concept of accommodating leverage (resistance) is something when utilized appropriately and within a given program is a game changer.

Dynamic effort Squat
Bands Mini and next size up:
135 bar weight with bands 8 singles
185 bar weight with bands 1 (too slow for a dynamic so went down)

This was a great learning experience. We certainly had more band weight than I intended but we adjusted bar weight and took the percentages of weight to bar and reversed today. Greg set it up and did a beyond excellent job. I felt strong, fast, tight and explosive. Pushing the knees out made the move 100% better. WOW! This was awesome

Lightened Method DL
Big bands hanging fRom top rack.
Bar weight: singles from 495, 545, 595, 635

This are incredible. Bands help off the floor but below knees you feel all the weight.

Hanging Straight leg raise (aka toes to bar)
8,6,4

Handstand kick up practice

Crow mountain climbers 3 sets of 3 reps

Split Day
Yoga deep hatha style

Yoga and gymnastics practice

2012-01-19T10:22:00.001-08:00

I love the human body. It's beauty from the inside to the outside is remarkable. The ability to explore the body is one of life's great gifts for a personality like mine. When I made the commitment to learning the art and science of yoga my approach to life and physical practice changed forever. I feel like I am embarking on another level, another change once again with the implementation of gymnastics. I get giddy like a kid when I have the time to practice and I find myself carving out a little time daily with the intensity of my school, work and life schedule t practice.

I am on week 7 and the progress is showing. First, I am learning how to train, how to practice the moves, how to integrate and see how one move helps another and vice versa. The bigger picture is much clearer.

Today I combined the 2 into my own flow and practice and WOW!

Crow mountain climbers 3/side x 3 sets
Pistol 3/side x 3

Crow to handstand 3-5 reps x 3 sets (not a full handstand yet but a progression)
Candlestick 3 sets of 5 (aka deck squat)

Handstand kick up 3 sets of 5
L-sit off yoga blocks (toughest yet due to lack of ground clearance, makes me get feet up) 10 secs x 3

Various yoga poses mixed in, down dog, cobra, up dog, pigeon, single leg forward fold, forward fold standing & sitting,
Wide leg forward fold, kneeling lunge with quad stretch, runners lunge

Max effort, bench/upper body & yin yoga

2012-01-18T11:46:00.001-08:00

Started the day doing so e yin yoga and teaching yin yoga. Nice to spend time in deep stretches, nothing forced working on Opening through connective tissue, joints and bones. A practice of patience and a reward of deep relaxation.

Max Effort Bench
Let me say I am not a bench pressed and it is far from my favorite. But with Greg lifting I have been actively engaged and sharing the wisdom I have learned with him and teaching various aspects of the bench thin ally, philosophically and training wise.

3 board bench press
235/2x1
255/2x1
275/1x1
295/1x1
315/1x1

KB military press (single bell)
32/3 x 5

This was great, first time in 2 months due to a weakened rotator from a stupid thing. So felt great! Love these

Supersetted with pullups
16kg/3 x 5

Same rotator has held me back....not making same mistake again ;)

Ring L-Sit 20 sec x 3

Handstand freestyle practice

Parallettes L-sit to headstand (head off floor) to planche
5 reps total

Done!

Tai Chi

2012-01-17T19:49:00.000-08:00

Todays practice, Tai Chi. A great one hour practice. A majority of the time is joint mobility practice. From there we practice the forms, adding and building on the prior weeks. At the end we practice sticky hand drills, etc. the style is wuDang Zhao Bao and the teacher is the 12th generation successor.

Since this class is taught through school there are some limitations to progression, however, the movement practice is beautiful and calming. Really helps teach relaxed movement and fluidity.

Max effort monday

2012-01-16T10:25:00.001-08:00

Max effort day:
Front squat:
235, 255, 275, 295, 315 fail
All singles with pause in the hole.
315 fail due to position, got out of hole fine just near top lost position and was not worth saving

Box jump static
3 sets of 3 @ 39.5

Handstand face the wall. 30 sec x 4
L-Sit parallettes 15sec x 4

Both advanced positions (progression)

1000 m row

Good solid workout and Greg set another PR, 370 front squat!, start of week 3

2012-01-13T17:36:00.000-08:00

This was an ideal training day.

First part of day filled with yoga and sun salutations. Great way to wake up and move the body. 30 good minutes and a savasana to top it off

Second part of the day had the pleasure of training with Greg Larsen, my fiancé and Greg's wife. Plus we had Chris Eagen, Kevin McMahon (former olympian), devin Lopez, DJ Downs and a couple others so made up a strong training room

Today was dynamic effort squat day! Love squatting and dead lifting so this was a fun one.

Box squat 12 inch box with bands used for accommodating leverage
205 + bands for 8 sets of 2

This was tough. Getting appropriate band tension is not easy. We are learning to use the rack but the tension felt good and movement strong. I like these, teach you to drive throughout full range of motion.

Deadlift bar starting 2 inches of floor with double mini bands.
295 plus bands for 7 singles.

This really keeps me in my groove and forces me to pull through fast and strong bottom to top.

Kneeling jump into rock bottom squat
5 sets of 3

Fun, fast and ninja like :)

Sled pulls
6 plates, 200 feet x 3
9 plates x 1

Gymnastic
Toes to bar static 5x2
L sit rings: 20 sec x 2
Handstand 5 x 2
Candlestick (deck squat) 5x2

L to handstand practice on parallettes 3 sets of 3

Food! And school

The Sweet Practice

2012-01-12T20:16:00.001-08:00

A long day comes to a beautiful end with the Sweet Practice. Yes, the practice of deep peaceful Breathing blended with the dance of the body. Yoga, always rewarding brings so much more than just stretching to live. I always find a creative space when practicing yoga. My mind is free and clear of all things it feels needless at that time leaving space for a deeper level of awareness/consciousness.

Tonights practice carried the aspect of yin and restoration, filled with forward folds, gentle twists, and gentle hip/sacrum openers. A sweet melody filled the background, with candles providing the light. And of course, every yoga session is topped off by my favorite asana, savasana. Clear mind, relaxed body, peaceful nature.

2012-01-11T17:13:00.001-08:00

Great day for a workout. Had some free time and took advantage. Met up with Greg Larsen to teach him portions of his new program and lift.

First time bench pressing in at least 6 months. So a bit rusty but since I am well trained the neurology is set in place and I quickly dusted off

Max effort day (westside inspired)
2 board bench press
Worked up to 285, did 275, 265, 255 for doubles
Felt really good. I had a great groove and strong out of the pause.
Did not want to push to hard and fast so stopped here and loading felt great

Followed up with ring dips, pullups and..
Sled work. Various upper body moves, pressing, flys and reverse flys, seated and standing row.

Finished with
toes to bar dead hang

Hand stands free style

L-sit to handstand on parallettes to planche. This is a work in progress but indeed is progressing quite well. At approximately 60 degrees on handstand part. Arms are still bent but able to start pressing up. This will improve/increase once I get proper position

The Practice is fluid

2012-01-10T13:50:00.000-08:00

Yes it is indeed fluid. The practice as a whole is always changing but there is another element of the practice that is also fluid. As enter the last year of TCM medical school I am embarking on a challenging semester including 26 units o class hours with internship. In addition I have my existing business which is another 20 + hours a week.

Over the past three weeks I have had little work and no school during this time I had ample time and energy to dedicate to my physical practices. During the school semester this is very difficult and leads too me adjusting goals to meet demands.

Therefore daily I make time to do some form of my practices, yoga, strength, gymnastics, running. The numbers are less important in terms of reps, sets, weight, time, distance and are much more dedicated to focused movements that contribute to my overall health and well-being.

Today practice
Gymnastics including
Pistol
Pushup
Hanging L Sit static
Front lever static
Handstand kick up free style
Planche modified static hold

Yoga modified sun salutation flow
Tai Ji

The key is honing skill and as skill increases it is easier to hone with less time which is why I am keeping things relatively 'simple'

Fun Day

2012-01-08T20:55:00.001-08:00

Today was great, felt like a kid on the playground. Sara and I took to advantage of a beautiful Winter day and went outside and hit the track. Simple movement day.

Run a lap, do 25 pushups, 5 strict toes to bar
4 rounds

Total of 1 mile, 100 pushups and 20 T2B

Finish with Handstand Practice and at home yin yoga.

With school starting tomorrow and a 26 unit semester plus, at least one seminar to attend, etc. I am just happy to have the ability to move the body. I imagine things will become a little more sporadic but I will keep up to my best abilities with my practices.

Deadlifts and Oly's

2012-01-07T11:59:00.000-08:00

Still in a deloading phase but always room for practice. I love Saturdays because of the great group that comes together for the Deadlifts. I enjoy coaching when needed and helping the crew of Crossfit Los Gatos. It started with myself and Chris Eagen, then Devin Lopez, and now DJ Downs, of course my fiance Sara Gurka, Michelle Viviano, Coral Lloyd, and now Greg and Jen Larsen. We are continually adding great people dedicated to their human potential.

Sumo Deadlift
Note: took a wider stance to focus more on hips and overall felt stronger even deloading
Worked up to heavy singles finishing at 425

Rack Pulls (2 inches below knee)
worked up to heavy singles up to 515
Enough today at this weight. This was the max I had considering my focus was to deload. Always nice to have 500+ be a deload week. I can tell just by feel how much stronger I am. Next week, time for a change.

Hang Power Clean and Jerk
155: 5 triples

Last week this sucked so today just put myself into a corner and trusted my intuition and felt great. Much easier and I can tell things are coming together. Sometimes all we need is to practice what we know instinctive and intuitively. Too much coaching, too many tips at this point is just too much. I just need to trust what I am doing at a lighter weight and practice. This is a new journey so I have time :-)

Yoga

Deload Day 2 and more gymnastics

2012-01-06T16:40:00.000-08:00

Ah Gymnastics how I love thee. Yes, being a master of my own body is my long term key. Lifting heavy loads, etc. are all things I enjoy, specifically the challenge and preparation. However, long term this is not my interest more to help others learn how to load their bodies properly for optimal performance while I focus on Yoga, Martial Arts and Gymnastics.

So today some real good basic foundational work.

Chin ups 5x5 not big volume but this is not my focus, it is practice and allowing volume to build through said practice

Face the wall Hand Stands: set up on wall and remove feet to find optimal position. 5 rounds mixed with Chin ups.

Deck Squat, body weight 5 sets of 5. my best ever....thank all the other work such as L-Sit and Front Lever

Free Standing Handstands kicking up from various points. Still a BIG work in progress. I am sticking them here and there but not consistent by any means. Countless reps

Tripod HeadStand Core work 3 sets of 5 reps

Basic foundational work. Light loads and reps but high quality practice. The consistency is key. With School starting including 10 classes and 2 internships plus work this is going to be much more challenging just do to time and lack of.

Deloading and Gymnastics Practice

2012-01-05T19:27:00.000-08:00

For the past number of weeks I have been putting some BIG loads on the bar, multiple weeks of 400+ lb squats, 500 to over 650+ lbs Deadlifts, Heavy snatches, cleans, jerks, etc. my body has kindly suggested I back off a bit so I am taking the cue and no bar work till Saturday DL. In the meantime there still is my gymnastics practice so today was all about that.

Strict Toes 2 Bar 5 reps x3
with
Handstand Holds (face the wall) 20 second holds x3

Pull-ups 5, 6, 7 ladder (dead hang pause, tactical with chest to bar)
L-Sit Parallettes 15 second hold x3

Front Lever static holds x 3
planche static holds x 3

L-Sit to handstand (elbows bent) for 3 rounds holding handstand (not perpendicular yet)

All these I am attempting to increase difficulty so times may reflect this. And sometimes, my body is just pooped by the time I reach a certain exercise. Progress is coming and it is evident.

1 mile Run

Stretch as always. Directed Yoga stretches to address areas of need!

Clinic hours starting January 9th

2012-01-03T15:00:00.001-08:00

Beginning Monday January 9th I will be the school clinic Mondays 4-7 pm. The first 3 sessions are complimentary. Each session includes acupuncture, massage, stretching (if applicable) and a nice rest :) my main focus is orthopedics & sports injury/performance. To make an appointment please contact the clinic directly at http://www.fivebranches.edu/health-centers/1183 408-260-8868

Olys and gymnastics! 1 step forward

2012-01-03T14:49:00.001-08:00

Yep another day of practice. It may sound/seem redundant but it is my key, consistent practice. Now, as you look at my numbers, etc it may not make sense, no worries. The idea is a wave based Periodized model written in pencil, flexible and adaptable. First it is important to understand my goal. As a whole in my life my "goal" is to take one step forward each day. As Lao Tzu says a journey of a thousand miles begins with one step, so in my journey, each day I want to take a step forward. I apply this approach to all things in my life and this is the case in training. I want to develop a consistent, sustainable approach that allows me to get better each training session and to explore new frontiers in human potential. That being said here is today's breakdown Warm up with joint mobility, dynamic movements. Hang power clean: work up to singles @ 155lbs 8 total This was pure ugliness. I was off in an attempt to make an adjustment. I hit a few that felt easy and the others were just off. Jerks (split) work up to singles: 205 finishing weight No spring, no power and again just ugly. Not my day on the olys but awareness is key and instead of beating myself up I transitioned to my favorite part of my practice, gymnastics Gymnastics L-sit (parallettes): 3 holds @ 15 sec each Handstand face wall: 3 static holds Front Lever: 2 sets legs straight up to ceiling, 1 straddle. All held for time. Planche on parallettes: 3 sets practice static holds. Hip to head parallel to floor, knees bent L-sit to handstand (not full handstand yet, arms bent and legs still at angle. 3 reps, 3 sets holding 'hamdstand' Done!

Workout of the Day

2012-01-02T14:43:00.000-08:00

Another one in the books. Had a strong workout today, felt good, fresh and healthy. A great opportunity to workout with Greg Larsen, a phenomenal athlete and student of the game. Squats (Strength Day): worked up to heavy singles 315 335 365 385 405 deep in the hole squats. Felt great had more in the tank but this was a good place to stop. Had to film Sara's workout so my snatch workout became a simplified practice. Hang Power Snatch: worked up to a few singles 135 for 3 singles This is still such a raw movement for me. Definitely not neurologically programmed. I should spend more time practicing this and the clean jerk just to hammer in the motor pattern. Not big volumes but more quality practice. This is exactly what today was and I feel like I took a step forward. Greg offered a good tip with my knee position and this made the move much easier and more proficient. Military (Strict) Press: worked up to 3 singles 155 for 3 singles This is the first time in over 6 weeks. The reason is due to a strain I suffered being a dumb arse trying a muscle up (bad move on my part and I paid the price with a strained rotator cuff). So felt good to come back and do some light work and loading. Super set with Strict chest to bar tactical style dead hang pullups: 5 x 5 just added this back into the fray as well due to shoulder so again, positive! Box Jump: 38 inch Static squat hold (above parallel) 3 sets of 3 Super set with Banded Kettlebell Swings 24kg (blue band) 3 sets of 8 reps Finish off with gymnastic work 1 set of L-Sit Rings: 40 second hold (best ever) Handstand face the wall: hold for time and positional awareness 1 set of Bar Hang L-Sit: 35 second hold 1 Round of free standing handstand practice (able to stick 1 and hold for a number of seconds) Additionally: Sara kicked butt in her workout! Greg hit a Squat PR of 415 today! not bad on our first day squatting together!

2012-01-01T14:46:00.001-08:00

Today's movement practice, Yoga! My favorite and most important practice! Call it getting in touch with my breathe, freeing my mind/ego and flowing with grace!Focus back ends. Warm up with sun salutation A, etc.Cobra, locust, bridge, bow, and wheel. Finished off with shoulder stand (very important to invert in general), plow, happy baby, twist, supra baddha and my favorite, savasana.A good challenging practice addressing many of the areas with greatest restriction/tightness. An invaluable asset in my practice! Good to be aware and be able to address these awareness with conscious choice action!

2011-12-31T15:00:00.001-08:00

Since September my training has been quite consistent. They were some missed days due to the intensity of school/work schedule but overall I feel good about the progress and clarity I have obtained over this juncture. During which I have taken up Olympic lifting as a regular portion of my training program and In December added in a concentrated effort in the realm of gymnastics. This is indeed my favorite aspect of my current regimen. I love training the gymnastic movements, one because I am a novice and learning so dang much and two because Sara, my fiancé and I get to train and play together (she competed at the college level). It is always great to see her move with such grace, beauty and effortlessness and share/teach me.Today we contiuned with the Olympics focusing on coupling the clean and jerk. My work came it of the power hangout position. Since my clean is behind my jerk, this movement is truly about practice. 135/3 x3155/2 x3185/1 x1 failed 2 other attemptsOverall a bit off. Still a foreign move in which my mind is over active to say the least and this is not generally a good approach to movement. But I had the power just missed the catch. It seemed I was not prepared for the power.Started with deadliftsSumo off 2 inch box365/1 x8Rack pulls (2 inches below knees)Main sets: first of a 3 week cycle with this move495545565GymnasticsHandstand (freestanding practice kicking up and holding)Note: got first one yesterdayL-Sit: rings 2 sets for 30 secondsThis is my longest holds yet and they take serious focus and effort. But I can honestlY say the L sit is the key component and making me much stronger.I would not call this my best day in the gym, in faact the last 2 I have been off. But consistency and practice are the keys. I will do my yoga at home tonight to do the most important aspect of my 'practice & training'Feels good.

2011-12-30T12:03:00.001-08:00

It has been quite some time, in fact about 18 months since I last posted here. During that time my life has been consumed with all the things that I love to do, including a good majority in school for Chinese medicine. With little time to dedicate to this piece of my life, writing a blog I decided to walk away for a while. Now the path has brought me back to this point so here is my first entry on this next part of the journey. Entering 2012 I will be in my last year of school. With approximately 40 some units and a good majority being dedicated to clinic hours treating patients and enhancing skills and preparing for board exams. Couple this with continuing to build the business and training it will be another amazing year. The best part will be marrying my amazing fiancé in August and seeing our relationship continue to blossom and flourish.So stay tuned, stick around, add your 2 cents, share, etc. and have agreat 2012. Now time to study for my Chemistry final and then go workout with the fiancé at Crossfit Los Gatos!

Powerlifting Workouts

2010-06-11T11:19:00.000-07:00

Workouts
Week 1
Dynamic/auxillary Bench
Bar 225 with chains 3 reps x5
Kb press: 97lb/1 for 5
Pullup with chains 35 lbs 3x5

Squat
Wk 1
205/2x10
50lb band
#9

Box jump 44inch max
45 inch 3 single failures

Bench 225/3x8

Deadlift
455 including 50lb/side

Week 2
Bench press with band 50lb/side
135/3x3
155/2x3

Military press
Band 50/side
95/2x4

Pull up
35lb kb 3x3

Day 2
Squat
315/2x5
315/1x2

Day 3
Bench Press
225/2x2
275/1x1

1 Board
275/1x1
295/1x1
315/1x1
320/1x1
295/1x1
275/1x1

Day 4

Deadlift, 4 inch box
Hammie tightened up, passed

Kb Military Press with 50lb band and 16kg bell
2 reps x 6sets

Pull-up BW
5x5

Week 3
Bench Press with 50lb/side wrapped in a V so much more tension
36lbs of chain tension (18/side), 135 on the bar
one set with 25lb plate at bottom of chains..FAIL estimated to be WAY TO HEAVY, LOL
one set with 10lb plate at bottom of chains..FAIL estimated to be 350 total
3 sets of doubles no plates, just bands, 135 and chains

Day 2
Squat
225/2x3
275/2x1
315/1x1
365/1x1
405/1x1
415/1x1

Military Press (explosive)
32kg (KB) 5x5

Chin-up
Bw/5
12kg/3
16kg/3
24kg/2x3

Day 3
225/2x1
275/2x1
295/1x1
2 Board Bench Press
315/1x1
335/1x3

Straight BP
225/3x3

Pull-up
BW: 5x5

A First....Semester Life Reflection

2010-05-07T07:46:00.000-07:00

Here I am again, Europe! Oh how I love thee. What really is on my mind is how I got here. In particular how I have spent the last 4+ months of my life, literally changing my course of direction and taking on a new challenge and eventually evolution of my 'career'. So, one semester of Med School is in the books and it is more than I ever imagined in so many ways. I have to say it lit a fire under my butt as I was lingering a bit in terms of direction and truly not satisfied with where it seemed I was going.

I knew I needed to evolve and challenge myself, to really take advantage of the gifts I have been blessed with and take responsibility for my life. So, I contemplated and applied for my PhD program but as the days grew closer it dawned on me that there was something more I could do and that would enable me to make a larger direct impact on the health and well being of people. So, I applied and got into Med School within one month and now here I sit in Paris reflecting on my path yet again.

Many things confirm within me that I am on the path, the 'right' path for me, including the sheer amount of time I invested into my studies which are key to success in Med School but if I did not feel it I would not be as eager to put other things aside to make this happen. The best part is the fact that it is reflected in my performance and my grasp of the information and my desire to spend my free time deepening my understanding. It is clear that this path will open doors to new worlds and opportunities. This path will lead me too a new way of looking at myself, people, nature, health, well-being, community, relationships, etc.

Throughout this first semester I had many internal challenges learning how to keep the balance and the harmony that I felt leading up to the start of school. It was far from easy and in this way made the experience that much more rewarding. Also, it gave me a great appreciation for the challenges that we face balancing our lives and all our desires, demands, have to's, need to's, etc. I have much great compassion for the difficulties that lie in our paths, the obstacles that make maintaining our own optimal balance and alignment possible.

Now, that the stress accompanied with the semester is thru I have the time and will take the time to reflect, reevaluate, and breath. And, in doing so I will work to improve upon this last 4+ months and my life overall and apply what I am learning and lead by example.

Europe here I come!

Unconditional, A Reflection on what it means too me :-)

2010-04-11T15:17:00.000-07:00

I have been taking time to reflect on my philosophy of unconditional love and coming to a deeper understanding of what ‘it’ means. So, here is what I have come up with so far.

First, for me it is relative to each individual and what is their personal truth, personal essence. Basically, what is it that you want, need, ‘desire’ that brings you love, happiness, contentment, peace, harmony, smiles, etc. How do you define yourself and your life and what is it that makes you tick. This can be relative to any particular circumstance, situation, relationship, etc. Again, it is defined by the individual, you.

So how does this work for me is the question I have asked myself. Well, I have certain way I live and want to live, this includes, studying (deepening my understanding for personal and professional purposes); practicing things I enjoy like yoga, outdoor adventure sports, martial arts, etc; traveling international and for extended periods of time (some of these are solo, some are accompanied it just depends on what I feel my spirit, soul needs at that time); and so on. Therefore to love me unconditionally is too embrace these and the myriad of others things that define my truth/essence. And, the key is that I give that right back to the people whom are in my life, whether it be a partner, friends, colleagues, family, clients, etc.

The key is that in asking for a person to love me for who I am and respect, embrace, support, and encourage this, my spirit I must give that back, unconditional. You may say that is conditional, the fact that there are these supposed ‘terms’, i.e. this is who I am, so accept me as such. I cannot argue with that but I will say this, it is based on respecting and honoring each person, their truth, their essence, their spirit and no projecting myself, what it is I feel is the way they should live their life, etc…..JUDGMENT free!

I have no basis for judging another person, I am far from perfect but at the same time perfect for where I am at currently, Here & Now. What does this mean, it means that I am here, I am now and I am who I am and I know that is where I am to be, after all I am here and I am now. But I know this, I am evolving why because I am always learning, experiencing, observing, witnessing, interacting, reflecting, meditating, and plain and simply living my truth according to who I am in the present (which is a collection of years of ‘things’).

I have been blessed and fortunate and truly feel that I have come to a place where I have this current understanding which I am able to practice daily and I know I am continuing to learn how to be unconditional, how to love all life unconditional and truly appreciate and sit in peace with gratitude and compassion for all that life is.

The cool thing is I realize that every moment is an opportunity for something and I do my best to be conscious of this and take these opportunities and make the most of them.

Unconditional, what is it that makes you who you are and who you be, that is the person I want to know and share/learn from and with.

The Dao of the Kettlebell

2010-03-03T17:12:00.000-08:00

The Dao, aka Tao of the Kettlebell is quite a interesting phenomena. Think Yin and Yang, Earth and 'Heaven'/sky, Hatha or Ha (sun) and Tha (Moon), etc.

The kettlebell has a way, a free flowing pendulum based energy in movements like the Swing, Snatch and Clean and an up/down, in/out motion in all movements. For instance, in the military press we are pressing/rooting our bodies into the ground while at the same time pulling our shoulder down, keeping it in the socket as the arm reaches to the sky. This is an equal and opposite action and somewhere between these two is a harmony and it is our ability to maximize the principles and our bodies to achieve optimal harmony within the movement.

As we move the bell we must remember the bell moves for us if we take advantage of the physics and principles behind the movements and the bodies role (i.e. full body/whole body movements). We must learn not to fight ourselves or the physics but learn to move with and flow with, while taking the shape of the movement.

Let the bell work, relax and trust your knowledge and ability and this goes well beyond the Kettlebell....

Pavel and The RKC, a debt of Gratitude

2010-02-20T10:36:00.000-08:00

I have been swinging the Kettlebells for 8 years now and been certified for 5. Throughout my time as a trainer/coach I have attended numerous certifications. And with The RKC put on by dragondoor in town this week I still have to say that it is the best hands down certification I have attended. I learned more in those 3 days than any other cert. I was fortunate to be there in the early days when you had the likes of many rises KB 'stars' emerge and this is evident in the various certifying groups available now days. But, I have to say there is a reason the RKC is what it is and it comes down to the man who is teacher/master of us all, Pavel Tsatsouline. We all owe a deep debt of gratitude to him for bringing this to our attention along with John DuCane.

I am not a Team Leader, Senior, or Master in the RKC system so when I speak I do so with the Wisdom and awareness around where the root of the KB movement arouse and who are the founders and fore fathers of such movement. Plus, I respect Pavel far more than just the KB, he is wise well beyond this and truly is a complete package and his whole system is reflected in this. Many of us have and do ride his coat tails and stand upon his shoulders. Because of this the Kettlebell and the industry of strength, conditioning and personal training is evolving to new heights and putting out high quality instructors.

Unlike other certifications I have attended, the RKC tests your knowledge and makes you perform and demonstrate your ability before you earn your stripes and this is essential for the quality behind the work we do in the world of fitness.

The RKC is a great step or addition to any trainers, athlete, coaches toolbox.

The Swing!

2010-02-18T17:54:00.001-08:00

The Swing:

When I think of the human being and the human body I see the amazing beauty that we all share and at the same time the unique aspects that distinguish us from each other. Through the 15 years I have been coaching I have had to opportunity to study many different forms and theories/practices behind human movement practices and observe an inordinate of people performing these practices through my coaching or other observational opportunities (i.e. certifications, videos, sporting events, etc.).

I have trained with some well versed coaches and observed countless number of swings in my time as a kettlebell instructor, 5 years this April 2010. And through that time I have constantly evaluated and reformed my teaching of the movement. What I have learned is that there is specific principles that form the foundation of the Kettlebell Swing and no one does it better than the RKC, as Westside Barbell and Louie Simmons says about the Westside Method, ‘often imitated but never duplicated’ and this is the case with the RKC swing.

However, as a coach I am sometimes confounded how we try to put people in a box when teaching a movement, assuming that all people move and operate or can function in the same way, as if there is one and only one answer. And based off of what I know and understand about the human being and more important the human body, this is indeed not the case. Principally speaking things such as keeping your spine straight, rooting your feet, linking your body, moving through and from the hips, moving the kettlebell in a pendulum based motion, maintaining center of gravity are all key points that I believe all Kettlebell swingers should employ based on the concept of what a swing is.

The point is that everyone has a unique anatomical structure comprised of different length of segments, various muscle length/tension relationships, various strength/weakness relationships, etc. and these all need to be taken into careful consideration when teaching and making adjustments of any particular movement. As a coach it is imperative that we understand the logic behind any movement and more importantly then be able to apply our understanding to our students and teach/coach everyone for what they are, an individual. We must look at each person and be able to identify how we can best help them based on their goals and advise them appropriately treating them as an individual.

In addition, we need to take the skills imparted upon us by top notch organizations like the RKC and then take that information and apply it to the community, people and individuals. As coaches, teachers, athletes, we need to remember it is our job to serve the individual, even in a group setting and to do so within their abilities not any box. Take the foundation and apply with discretion. Safe and effective, with the principles of the movement and the individual working together

Doctor, doctor

2010-02-12T14:01:00.000-08:00

The question was posed, do you have any concerns about being a doctor in clinic? and before I could answer the admission director looked at me and said, 'probably not'. Truth be told, nope. How cool it is to be on this journey to put myself out there and challenge my ability to learn and comprehend a whole new terminology all in an effort to be able to serve my future clients health and wellness needs to the best level possible.

Yes I want to be the best, not in comparisons to others but in comparison to myself and know that I put my best foot forward. And no I am not concerned because I am in control of my destiny barring any unforeseen things but all things being equal I have the keys to the car and I can do what I want with it. I am eager to learn, study, explore, research, practice and become the best I can. What an awesome journey and I stoked to be here and now and I look forward to being the best doctor possible and that will be determined in large part by my efforts over the next 4 years and my future clients health and wellness.

Speaking and LIving Your Truth

2010-02-05T11:53:00.000-08:00

Yes, I feel at ease with how I live, how I travel this world, this journey, this path, my life. Some may call it confidence, others cockiness or ego, others stubborn, others ignorant but truthfully I do not care. For it is our duty to live our best life within what we know and understand at that present moment. Am I content yes, am I stopping, heck know. Everyday I go out exploring, observing and learning in an effort to evolve because I understand there is more than one way to get to the same goal, in this case living ones truth, essence or best life.

There is many ways to the same spot, point, destination and I want to explore as many as possible and enjoy it along the way. I cannot tell you whether my approach is a good idea for you but I can say it is working for me as I have continued to grow and evolve and I am excited with each step on the journey, eager and curious and with a smile and a compassionate heart filled with gratitude and awareness around my many blessings.

good, bad or indifferent I do not see much worth arguing or debating but I see plenty worthy of observing, witnessing, learning and appreciating. All the people I encounter, the experiences I live are worthy of an opportunity and I am humbled daily by the beauty of that and those that surround me and offer so much just by their sheer presence. We may not do, act, feel, think, see, smell, taste, talk, the same but to me that is of no relevance it is the fact that we all have our way and we can learn from observing and witnessing without judgment on one another. You may feel right and think I am wrong, so be it, it is a beautiful thing that you have your way and me mine and I fully respect and appreciate that which makes us all unique.

The ability to share, to see through a compassionate lens of life, to be open to the moment and what is being presented and to be aware of the beauty of life and be able to talk/share without judgment is a wonderful blessing.

Live and speak your truth and shucks if you can show me a better or alternative way and it makes sense to the way i process things I am open, love to learn and explore.

Paying Homage

2010-01-29T12:24:00.001-08:00

I stand here today on top of the shoulders of all those who have stood before me and opened the doors for people like myself to explore the avenues of life in which I have traveled. It is because of others that so much opportunity exists and this extends to a myriad of different aspects of life. But for the purpose of self reflection I could not help but think of the people who created the pathways in which i travel, from the thousands of years of history in Chinese Medicine and Philosophy, to Krishnamacharya and his students like Iyengar & Jois (ashtanga); people like Pavel in Kettlebells, Simmons in Powerlifitng, Ueshiba in Aikido, and then my teachers like Reifkind. The list goes on and on beyond these more modern day people in the history of these various 'things'.

Whatever we do, whereever we are I believe it is essential to have an idea of history and how it enables us to be where we are. Beyond what they did, it was why they did, how they did, etc. Many of the greats did this more than to benefit there personal wealth and well being, but more to advance society or these 'things' to help others.

Yes, I am selfish and self absorbed, wanting to learn, study, explore life but the best part is all this self centered stuff has enabled me to live my truth, my essense and contribute/share in compassionate and loving way as a teacher, educator, coach, mentor, friend, listening ear, and soon as a doctor and in the end be a contributing member of society. And, I thank all those who have stood before me on all levels for making this possible and for all those who currently continue to create opportunities and contribute to the growth and evolution of all things/beings.

Some more reflection and application of TCM

2010-01-25T22:01:00.000-08:00

To no surprise my education in the Traditional Chinese Medicine is making me re-think and re-evaluate the concept of health and wellness. The concept of Yin and Yang is the primary basis of TCM and reminds me of the old adage, 'everything in moderation' or you can think of it as balance or harmony. Keep in mind this is dynamic and is dependent on the constitution of the individual. However, the basic premise is 100% applicable to all human beings relative to their constitution.

I cannot argue with the idea of homeostasis as it is thought in western terminology and achieving a balance in the body. Of course, there is little in western ideology that is about Balance and harmony, everything is pretty much 'balls to the wall' and I am sure guilty of this adage.

But, since I started practicing daily meditation, and more specifically Mindfulness and my yoga practice I have been noticing gradual changes in my constitution. Nutrition plays a large role as does proper rest which fortunately I get plenty of but in reality it is no coincendence as I begin to delve deeper and learn more about TCM philosophy.

One of the funny things is I have been able to increase or maintain my strength and fitness levels (even with long breaks/layoffs, over 3.5 months on my last layoff and by doing less volume and work and more quality. I am aware that I am highly trained and this means I can get away with less and get more due to physiology. I can give examples but the numbers and not nearly as important as the actual reality of what is happening.

On a larger scale, I am putting things together in a more balanced manner, not over extending in one area or another and feeling great while continuing to progress even at the ripe age of 35. Much more to come but I do not want to jump to false conclusions about my understanding of TCM, it is quite intense and deep in nature with a ton to learn but safe to say it is very logical, truly open to the flow and moving in accordance with nature, which is far smarter than the human if you ask me :-)

First week of School in Traditional Chinese Medicine

2010-01-15T17:00:00.000-08:00

One week is in the books and so is my nose. There is much to learn and study in Chinese Medicine and I am a eager and willing participate. The first has taught me many things, such as:

*I am in the right place, this is a field for me to endeavor to excel in serving the needs of patients and the field of complimentary, alternative and integrative medicine.

*It is coming to me and quickly, the basic foundation of principles and concepts Chinese Medicine is steeped in sing a sweet tone too me.

*Philosophically speaking, the basis of Chinese medicine is rooted in Yin and Yang. This is the basis of Taoism and this is a philosophy that I comprehend well and enjoy exploring. This makes learning about the Chinese Medical system of function much easier.

*Additionally it is based on the Five Elements (wood, fire, earth, metal and water) which are essential to life and living. I am a man of nature and one who spends time in the surrounding of the elements of nature and understand the interdependence.

*This medicine is not magic, not mysticism, but truly a medicine with sound basis and a long history to stand upon. It has and continues to evolve and has the ability to help in many cases the body return to its normal function and rid dis-ease.

*I will be traveling abroad at some point in my studies to live and study in China, to gain expereince and a understanding of the field from the 'motherland' of TCM. I want to learn more about the culture, history and language as well to better understnad the practice of TCM in living an healthy lifestyle.

More to come on all this but I am honored to be in a position to study, learn, and eventually practice this fine medicine and contribute to the health and well-being of patients whom I will treat, as well contribute to the medical field.

2010-01-10T20:00:00.000-08:00

If you allow and are open, life will provide you with amazing opportunities and experiences. Some may feel scary, some may feel exciting, some challenging, some life changing, and some daunting, but they are there for us for a, if not many reasons. We can ask all sorts of questions as to what, why, who, when, how, where, etc. and in due time if we take them and even if we do not many if not all these questions will be answered and provide you with clarity.

As of this past summer I had no plans for doctoral school or medical school. But I was open and exploring myself throughout 2009 and looking into many avenues of things, directions to go. Traveling and spend plenty of time on the road in foreign lands with friends, new friends, strangers, and by myself gave me plenty of opportunity and experience to answer some of the ??'s, many of which I was not actively asking.

As summer turned to fall I had my applications in for my doctoral programs, however not 100% convinced but still open and eager and thus knowing it was time to move and challenge myself to new endeavors I was looking forward to the new road. And before I knew my status at either of the schools I applied I put out and inquiry and did some research on TCM (traditional chinese medicine).

I remember in high school I thought about Medical School, Western Medical school but a video on the struggles, trials and tribulations was quite discouraging and thus Business school. And during business school studies I earned a Massage Certificate and began work at my cousins Integrated Medicine Center which had Acupuncture, Herbology, Tai Chi and much more. I inquired about TCM back then but realized I would need many more years of schooling which I thought I wanted no part of.

Well, 15 years late here I am, much has happened in my life since then and now I embark on a new road, which will work nicely with all I have learned, practiced, studied and done for the past 15 years. As the Founder of the school said, I am on a great path and at a great place in the time for the advancement in the medical world. There is a growing trend toward Western and Eastern practices being used as complimentary practices.

Well, I glad to be in line to be on the front lines of the progression of health and wellness in this world. So many opportunities and experiences are awaiting and this new path will bring much personal and professional growth. So glad to be open and free to breathe and live this life and all that it brings.

Day 1 of TCM begins in 12 hours.

In the moment

2010-01-05T07:03:00.000-08:00

As I prepare for med school I am aware that a large part of time will be dedicated to my studies, more so than ever before. Although I realize that I truly do not know exactly what this means in terms of direct time, I am aware that some of the many things
I have enjoyed over the last few years will be more difficult o achieve since so much more of my time will be occupied with school.

So I sit and think how much I appreciate the time I have had but also have I have under utilized this freedom to do and go as I please. For instance, leisure reading will take a backseat to school books; full yoga classes, weight lifting, running, etc. That I could do each day will be much more difficult to be able to do; and the list goes on.

This is not about regret but gratitude and the realization that the time is always now and it is imperative to live life to the fullest becuase some day aspects of your life will evolve and some thing may be more difficult to come by with such ease.

Life Sport and the lessons/relationships, a reflection

2009-12-23T12:00:00.001-08:00

I have had the great blessing, fortune and insight to do much of what I wanted to do in life. And, today I sit with more clarity than ever before on what this means, past, present and future tense.

Here is a list of ‘I have done this’ Individual
Squat 440 below parallel
Deadlift: 550 lbs
Bench press: 385 lbs
KB Pistol: 48 kg and a rack 32/28kg
KB Military press (strict): 52kg
Pull-up 114lbs
Barbell Military Press 215 lbs
Run ½ marathon in 1:39
40 yard dash 4.5 secs
100 meters: 10.7 secs
Mile 6:02
¼ mile 61 secs
Throw a football 60 yards
Throw a baseball 280 feet in the air
Grabbed a basketball rim (I am 5 feet 5 inches)
I have studied Aikido, Kenpo and Taekwondo (as well as Shamrock Submission Wrestling, Boxing and Jujitsu for the purpose of coaching in the sport)

Team or Sport
Completed a professionally in a number of adventure races covering between 20 to 60 miles (including a first place finish in one race and an overall 2nd in the Series)
Played college Rugby and ‘a few pro games”
Played Spring football at Junior College
Played Semi Pro baseball

The funny thing is who cares, not you and you should not. This for me is not about bragging rights or look at what I have done because there are many who have achieved more and better than me.

What all this signifies to me is how much I have enjoyed my life and also how much I have learned and experienced through these ‘I have done this’ in my life stuff. These experiences have helped me evolve my level of understanding of how I Be in this world and what I want to do with my life, here, now and in the future.

Truly, I could have done much better than I did in everything up there had I put the time, effort, dedication and discipline necessary to focus and achieve. Instead, I excused myself many a time due to fear of failure, lack of discipline, pure laziness, chasing girls, partying with the guys and just learning about myself, through study and examination.

There may be a classical method or a better way to learn and study yourself than I choose, but for the most part I created this path given what I had, knew, etc. I have no regrets, I have no issues with the path I have traveled in life, for I now sit in peace and clarity with a sense of understanding about all this stuff and my life to this point. Moving forward I have a clear path in terms of conscious awareness on how I plan to move and live.

I know what I know and with this awareness I empty my cup so I can continue to grow, experience and learn through self-study, inquiry and examination. I look forward to interacting through discussion with others on topics of life to explore and discover.

These experiences above are just to name a few and there are many whom helped me along the way, and in so many ways. Many of you may read this and I want to name each of you but the list is long. From little league, to high school, to college, to my adult sport experiences as a athlete and coach I am forever grateful and extend my thanks.
So many of you are such an inspiration too many others and great people, athletes, coaches, etc.

Today I sit and reflect on life, sport and my experiences because so much of my life, so many of my experiences and valuable lessons have come through sport and the people I have met along the way. I am an athlete, always have been and always will be. I am a jack of all trades, one who has dabbled in so many wonderful things that have led to so many riches in experience and community. Maybe I am a master, maybe not but I do not care because I would not trade it in for this is my life and I am grateful.

Life is what it is for each person in their own way and meaning. It is not for me too say, but for me life is about the experience, firsthand and the lessons, people and relationships you make during those moments. Off to experience life Joe’s way ;-)

Gratitude

Why you are Perfect and Not

2009-12-16T08:29:00.000-08:00

You are perfect, yes you! Why because you are you and no one else. After all who is the ideal, someone cast in that role like a movie. I am casting you as the lead just as I cast myself. There is nothing to be obtained or achieved except for you to realize you are perfect. You act according to what you think and this is what we are told to do. So in terms of the current methods of accomplishment, achievement, goals you are doing exactly what you think is right to get 'there'. You may tell yourself otherwise, yet another example of you doing as said you are supposed too. They said so, so you do. I challenge the they of this world. Who the heck is they and why are they 'right' and their way 'right'. Just maybe they have it 'wrong' and you have it 'right' or at least someone else.

I contend we all are perfect especially if you believe we are a creation of God. Would God make imperfection and create in 'his' view what he thinks is perfect to be so flawed? Maybe we need to stop thinking and following and wake up to our existence and realize we are perfect as we are. Does this not mean there is nothing more? No, more comes with each moment and are perfect way is constantly evolving. Time is a continuim, so all is evolving and changing in every moment. But in this moment you are perfect. Why should you let someone else convince you otherwise unless you know they are perfection and the one to emulate. In that case I understand, but perfection does not exist and perfect does and it is you!

Finding Inner Peace

2009-12-16T08:28:00.000-08:00

I have found inner peace, I have discovered this pot of gold at the end of the rainbow, this great place on the journey of life. Since I have touched this place that for many is a void or a no Mans land of the impossible, I aware of the enormity of the happening. I am also aware of the necessity to create practices that allow me to remain in this state of being. It is when I move out of inner peace to a state of discord, whether it be frustration, questioning, lack of contentment with my life that I am take/make the time to delve deeper into my practices and meditate (sit in quiet and stillness just breathing).

For inner peace and contentment are places I like to be, states I wish to live consciously moment by moment and I grateful to have discovered this as I grateful for moments of discord which in turn strengthen my resolve and practice/awareness!

A Prescription for Health and Wellness

2009-12-13T19:44:00.001-08:00

This is the Readers Digest Version:
Exercise:
*Find something you enjoy doing.
*Get some professional help to understand how to safely and effectively perform what you enjoy.
*Be consistent. It does not matter how much time, effort, etc if you are not consistent.
*Be feasible and realistic. There is no magic pill or answer, make it a life long journey and success will come.
*Move your body, anyway you can.
*Care for your body and do not neglect it.
*Remember you are creating health, so do things that allow you to accomplish your goal.

Nutrition:
*Most important aspect
*Eat Organic
*Eliminate sugar from your life as much as possible.
*Eliminate Gluten & white flours (buckwheat and brown rice flour are great substitutes)
*Eliminate processed oils. (Use coconut oil or extra virgin olive oil)
*Prepare 90% of your meals.
*Eat your vegetables and fruits.
*Stay out of the middle aisles in the grocery store.
*Get to a farmers market and buy locally produced foods.
*Learn how to read a label (less ingredients equals higher quality of food (in general).
*Eat fresh deep water fish; 100% grass fed beef; chicken that is free to roam and organic; eggs under the same conditions as chicken; wild game
*You do not need milk, instead use almond milk (which is easy to make 1 cup almonds soaked for 4 to 8 hours, 2 cups fresh water, a pinch of stevia (if you want for a bit of sweetness), and a dash of vanilla (same rules as stevia).
*Soak your oats, beans, lentils, etc, this will release the enzymes which are key for health.
*Eat for health and you will have plenty of energy, lose weight/body fat, and be physically, emotionally, mentally healthier
*Create time for pleasure foods but enjoy your foods and drinks sparingly and in small quantities (we all are human and enjoy a glass of wine, slice of pizza, etc. but just be aware and do not binge). You are going to do this anyways so I might as well share my 2 cents :-)
*Fasting is a good, educate yourself on how to fast properly and allow your system to rest and detox (www.warriordiet.com is an excellent resource).
*You are what you eat, so choose lean, clean, strong foods with vibrant colors and who themselves have been raised, feed, breed, in a healthy and responsible manner.
*Do not skimp on food from a financial standpoint, you will just end up get less value for less value and have to eat more to get what you are intending too. You pay for what you get!

Mental/Emotional/Spiritual
*Find time each day to meditate or pray. Make sure it is in a quiet place.
*Learn Yoga, Tai Chi, Chi Gong, or some other method of calming practice.
*Listen, Listen, Listen to everyone, everything and do so with an open mind and heart (no judging allowed).
*Love yourself and others
*Respect yourself and others
*Act with kindness
*Think before you speak
*Ask yourself how you want to be treated when responding to others.
*Smile
*Do not take it personal
*Everyone has their own story and lives their own life and often we are acting how we know best
*Right and Wrong is a grey area considering we only know what we know.
*Do not Judge yourself or others....you only know what you know and the same goes from them.
*Ask questions to learn.
*Respect your differences and others.
*Anger nevers gets you anywhere.
*Be right or be peaceful, chose peaceful you will feel the difference.
*What the heck you right about anyway? So what if it 75 degrees outside and not 77 degrees.
*If you have to be right then have your facts, if it is a matter of opinion keep it to yourself because most people have their own...respect each others opinions.

The list of each of these can go on and on and the details and descriptions would help to offer greater insight. Life truly is much more simple than we make it out to be. All this stuff that is available seems to make things a bit more challenging to figure out. The funny thing is the answers are right in front of our face we just have to open ourselves to the beauty of the world. Instead of being cynical be peaceful and joyful, look at the world and people around you as good, beautiful, amazing, unique, exciting, full of possibility and potential, full of opportunity. Smile, laugh, share, listen, love, be kind!

See, to me you all our great people, who I am so fortunate to be able to communicate with and share ideas, no right, no wrong just an open form where we get to learn and grow together. I get to share my experiences and you yours and hopefully we evolve in the process. I am grateful for your eyes, your ears, your thoughts, feelings and emotions. I want you to succeed and achieve your own personal legacy and I want to be there to share with you in whatever way your successes.

Have a blessed and beautiful day/life

Sustainability

2009-12-09T08:30:00.000-08:00

Sustainability...this is the last on an original article I wrote called the 12 commandments of health and wellness. This came after the fact and thus is the 13th Commandment. I was reminded by my friend Franz about this concept so I am reposting....

This is the 13th Commandment or at least one of them. As I contemplated the other commandments and through an interaction I had with one of the great inspirational minds of our or any time I felt that this principle was integral to long-term success. All too often we operate in extremes, going through ups and downs, highs and lows, peaks and valleys. And as necessary as this is in some cases, this variability tends to have a hazardous effect on our health and well-being.

When we start, begin, change, transform, learn and/or add something to our lives we must evaluate how it fits into the grand scheme of things and how it will serve. In this process it is critical in my feeling that we ask if this will be sustainable. We need to identify if what we are doing, how we are acting, and the way we are thinking are sustainable.

After all, I ask if you really want to continually start or try something all the time? I am against experimentation, not at all and in fact this part of the experience and part of the process of identification. However, I do feel it is important when you are going to take on a new ‘experiment’ that you have an idea of the reasoning and you go through the ‘scientific method’.

Again, the purpose behind life is to find a health and happy medium, a place where you feel balance and thus stable. Acquiring more for the sake of your ego does not truly serve you or others for that matter and in many ways makes keeping it all line that much more challenging. This will require more time, more energy, more effort and probably more stress.

Working to keep up an image, a lifestyle, an idea that drains you and distracts you seems to be more harmful and good. How much is enough? Take time to think and look at what is happening around you

Living Our Truth

2009-12-08T10:36:00.000-08:00

Why do so many choose living a life less than their desired? I ask myself this question as I determine the direction I wish to travel. In order to help plan my route I asked myself what are the key elements that I want on the course and how do I wish to be/live my life while traveling the paths I walk.

The most important was to live my truth, be my authentic self, regardless of anyone, anything, any society created way. Shoot, this my fricking life, no one else. I have no one to impress, no one to please, no one to be anything for. In fact, I am the person who wants people in his life who are living their truth, their authentic self. As long as they are being true to their being, their spirit I am down with it, and it is the same for myself.

After all, when it is all said and done, how do I want to remember my life, that is key too me. I sure do not want to sit with regret, and wishes on what I could have done, would have done, should have done, etc.....I want to know that I went out and lived my according to my truth and did the best I could day in and day out to follow this path.

I hear of so much pain and suffering in life and see many struggling to get through it. I feel I have the ability to transcend this (I have suffered and felt pain in my life, I choose to not do so unless it is beneficial to my truth, my authentic self and essence) and it is my responsibility to myself and others to live my best life
according to my truth, no other dogma, philosophy, doctrine, etc.

People, this is life, we are living and we do have choice. Stand up and do something with it, whatever it be, do so with your truth in heart and being authentic to yourself.

The Mountain that lies ahead

2009-11-24T06:40:00.000-08:00

Sitting at the base of the mountain I look with great excitement at the journey ahead. I am reminded to take it one step at a time, one breathe at a time and to enjoy each and every moment along the path I move. I walk open to the possibility, exploring along the way. Certain points on the journey I stop and take the moment to sip and savor the experience, taking in the views, breathing the fresh air, reminding myself what it is I am doing, I am being right here and now.

At points along the path I run into various challenges, some prove to be obstacles, some prove to be puzzles, others choose to be risks worthy of taking. It is in these and every moment that I take time to be the observer and contemplate the natural flow of what is necessary in that very instance. I look at the present and beyond to see how it will all fit together. I realize I only know my current place and I realize my next step as I move in the direction I take conscious choice action and create my reality.

I am reminded all along the path to be open and free of false realities that my mind create in anticipation of something I 'think' to be there or lie ahead. My mind at times jumps ahead to all the possibilities and starts creating alternate stories/realities which can and often are exciting if not interesting. But again, I am reminded that what is real is what I am living in the moment, all the other things are what they are, stories and alternate or potential realities.

So, I continue on the journey to what I think is the top of the mountain, the peak that I so excitedly took in while sitting peacefully, meditating prior to my journey. And as I continue to move with each step along the path I am aware that my path is a constantly evolving experience. I smile as I reflect and take time to meditate and again come back to my breathe, my movement and all the surrounds me in the moment.

Where, what, when, why, how, who, how much, how often are all questions that are continually being answered and at the same time are unknown. In the moment I am aware, I am conscious of the 'answer' to these questions. However, I am also present and conscious with the reality, that the questions and the answer may indeed change and in every case they have.

The mountain is many and there are many peaks to observe, many mountains to set foot upon. Whether I reach the peak, climb every mountain, answer every question, etc. is not of essence too me. What is of essence is living the moment, taking advantage of this life I live, creating my realities to the best of my abilites and living my life to the fullest extent and enjoying each and every second with unconditional love, gratitude, peace, compassion, happiness, freedom, willing and open, inquistive, adventurous, singing, dancing, laughing, smiling, healthy, gracefully, humbly, and with great honor and humility.

35 years later

2009-11-18T07:10:00.001-08:00

Here I Be, 35 years to the day I was born to this life.
Here I Be as fiscally poor as ever.
Here I Be as peaceful as ever.
Here I Be in Harmony
Here I Be as wise as ever ☺
Here I Be as happy as ever.
Here I Be living the best life.
Here I Be applying to college again for a PhD or MSTCM
Here I Be practicing the Art of Living Daily
Here I Be as free as ever to Be.
Here I Be smiling a Big Smile
Here I Be as relaxed as ever.
Here I Be laughing as deep as ever.
Here I Be Spiritually, emotionally, physically ‘balanced’
Here I Be looking at life as a glorious playground to Be as I see/feel in the every moment
Here I Be enjoying the moment
Here I Be at peace with past, living the present
Here I Be conscious of my great fortune and blessings
Here I Be relationships plentiful and abundant
Here I Be honored to have the wonderful blessing of so many wonderful relationships
Here I Be living in abundance
Here I Be living a life of more with a life of less
Here I Be in gratitude
Here I Be in compassionate
Here I Be unconditionally loving my inner being, essence and authentic self
Here I Be enjoying every breathe I take
Here I Be sitting in contentment with the present
Here I Be taking steps along the path of life, living the journey
Here I Be an explorer, living the present adventure, planning the next adventure
Here I Be many things to many, but always Being me, whatever that is and means
Here I Be a yoga teacher
Here I Be a meditation teacher
Here I Be a student of life, living, laughing, loving, and the journey and beyond
Here I Be laughing at me writing this Here I Be stuff
Here I Be conscious of the fact that life is always in constant motion and change
Here I Be conscious that this is the life, the one, the moment
Here I Be conscious of the fact that I am the one and so are you
Here I Be Here I am
Here I Be knowing that I do not know
Here I Be nothing
Here I Be empty
Here I Be satiated
Here I Be me
Here I Be peace inside me
Here I Be a being on this journey called life
Here I Be another step along the path
Here I Be singing, dancing, playing
Here I Be

Learning to play the edges

2009-11-16T09:31:00.001-08:00

An important practice in life is learning to play the edges. The art of playing the edges requires a conscious awareness at all points and times. In living consciously we can choose our actions and therefore play according to what, how, when, where we need to be in the present moment. This will allow one to flow with the currents of life and be aware of where they are in the moment and be prepared for how to act as they continue to move forth in our daily lives. Life is constant movement, the tides, the winds, the light, is all ever changing therefore the edges are constantly shifting. Understanding this empowers conscious choice action and enables playing the edges of every moment according too what is and not what we wish it too be.

Powerlifting Basics and Key Points, by Joe

2009-11-09T09:36:00.000-08:00

Powerlifting Movements

Squat

1. Low Bar Position
2. Wide Leg
3. Use Box as aid
4. Increased hip flexion
5. Knees perpendicular to floor

The purpose of this squat is to train the hips. Therefore we use a box, a wide stance, and a low bar position (across the shoulders below the upper traps).

Pull yourself into the box by using your hip flexors. Keep the shins perpendicular to the floor which places the load in the hips and leads to a greater forward bend with the back….your stomach will pretty much rest between your legs. Make sure to keep yours eyes up which will help keep your spine neutral. Also, be sure to pull the bar through your lats down into your body creating a strong back.

Breathe deep and push against the belt as you squat. Make sure your breathe in through the nose. Hold the breath to create internal pressure and stabilize the spine giving you additional strength. Exhale at the top as you come out of the box.

Once you touch the box, relax your hip flexors slightly erecting your body count one one thousand and re-engage your hip flexors exploding up through your hips.

Conventional Deadlift

1. Feet Hip Width (tighter COG)
2. Greater emphasis on hips and back
3. Arms outside legs
4. Shoulders/Arm pits over bar for leverage…different leverage than sumo
5. Great for improving Clean

Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.

Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.

To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.

This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.

Sumo Deadlift

1. Wide Leg Stance, toes out to accommodate
2. Less Hip Flexion
3. More Leg Drive
4. Arms inside hips

Wide stance with toes turned out so the knees and toes can track properly (knee should point in same direction of middle toes). Place hands on bar shoulder width apart and shoulders slightly over the bar for optimal leverage. Sit in your hips as you pull the bar up your body sliding along the shins. Make sure to lock the shoulders into the sockets connection the bar, arms,and shoulders to the upper torso and more importantly making the body and bar all in piece and connected to the ground.

Bench Press

1. Engage your lats and retract your shoulder blades
2. Lift your rib cage and keep lifted throughout movement & do not round your shoulders at all!
3. Push yourself away from bar and into bench
4. Crush the grip and bend the bar as you press
5. Push in a straight line, bar comes to lower part of chest (nipple area)

Bench Press in powerlifting terms is a lat and triceps exercise. Prior to performing the move be sure to set your shoulder blades into the bench creating an arch in your low back. Note: tight your glutes and press your feet in the floor to prevent your low back from compressing and to give you additional pressing power due to the whole body being tight and engaged.

Get help with the lift off bringing the bar over your chest, check that your lats are engaged, shoulders pinned back against the bench and chest/ribcage lifted.

Lower in a controlled manner to the nipple area pulling the bar into your chest, then press explosively from the lats and triceps pushing yourself away from the bar and into the bench…stay arched and make sure not to round the shoulders as you press. Remember the bar travels a straight path up, once locked out either repeat or set the bar back onto the rack.

Speed & Agility Course for Young Athletes

2009-11-04T05:33:00.000-08:00

Los Gatos Fitness
Presents
Speed & Agility for Young Athletes
8 week course….only $299
Tuesday & Thursday from 4 to 5 p.m
NOTE: No classes on December 29th and 31st

Essential to athletic success is speed and agility. The difference between being fast and top end speed is in the proper mechanics, core strength and overall body strength and awareness. This 8 week course is designed to teach the athlete proper mechanics of sprinting/running and movement. The course will develop the athlete’s ability to take their strength and conditioning and turn into on field speed and agility.

The Basis of the Program

➢ Learn the proper biomechanics and anatomical application of sprint and running mechanics. This includes drills, games and sprint conditioning
o Top End Speed- it is important that he possess the ability to run straight ahead as fast as possible. Top End Speed will be taught and developed by improving running mechanics and enhancing stride frequency and stride length.
➢ Learn the how to stop, cut, turn, react and accelerate in all directions, straight ahead, laterally, backpedaling, etc. This will include drills, games and conditioning
o Change of Direction- It is essential that an athlete possess the ability to change direction in a smooth and fluid manner with minimal loss of speed, balance, and power.
o Short Area Quickness
o Did you know most lower extremity injuries occur when suddenly stopping? Learn how to properly decelerate being able to suddenly stop or slow down while being in control.
o Acceleration- The ability to generate quick leg turnover.
➢ Maximal strength and acceleration ability are closely related. Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements. This is open to all athletes who enroll in the concurrent strength and conditioning program on Monday and Wednesday.

Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.

Strength & Conditioning Course for Young Athletes

2009-11-04T05:32:00.000-08:00

Los Gatos Fitness
Presents
Strength & Conditioning for Young Athletes
8 week course….only $299
Monday & Wednesday from 4 to 5 p.m.
NOTE: No classes on December 28th and 30th

Strength is the foundation for all athletic movement including speed, power, explosiveness, etc. This program is designed to teach the young athlete the foundation building a strong physique, work ethic and mentality toward performance in sport and life.

The Basis of the Program

➢ Learn how to prepare for peak performance. This includes both the mental and physical preparation for peak performance. Simply put it is the combination of both mental and physical preparation and practice that differentiates the great performers. It is one thing to perform in practice, another to perform on the field, platform, etc. You will learn how to make/take your daily practice into the real deal!

➢ Learn how to perform safely and effectively and how to see the physical movements beyond just the basic tenants too the deeper side of what/why each move will help you perform at your peak levels. It is one thing to know proper form and technique it is another to use the bodies systems, its anatomy, physiology and the biomechanics to their full potential. Movements included are the squat, deadlift, clean, bench press, military press, etc.

➢ The course gives you information imperative to the development of the key aspect of peak performance, Internal Strength. For strength is not an external action but an internal state of being. Our true peak performance in life, practice, relationship, sport, etc. depends on our internal strength and state of being.

➢ This course teaches you how to work from the root and inner being to the branches and external being. By implementing these principals you will notice with consistent application and new found state of being and therefore human performance.

Joe Sarti, kinesiologist & exercise physiologist, is a highly regarded expert strength and conditioning coach. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more.

Kettlebell Seminar of Unique Proportions

2009-11-04T05:30:00.000-08:00

Crossfit Unlimited
Presents
The Russian Kettlebell for Enhanced Performance
December 5th, 2009, 10 am to 1 pm…..only $75

Why you need to attend this seminar!
1. You are serious about getting in shape (leaner, stronger, firmer, toner, fitter) and want to learn how to get the most out of your workouts in the least amount of time.
2. You are a beginner and you want to ensure that you learn the proper technique to maximize your progress and avoid unnecessary injuries.
3. You want to learn about the benefits of kettlebells in a fun environment.
4. You want to be lean (decrease body fat and maintain or increase muscle density).
5. You want to be stronger.
6. You want a strong heart (cardiovascular strength and conditioning).
7. You want a strong core, strong and tight hips (glutes), tone and strong legs and arms and a nice set of shoulders with a strong back.

What you will learn about Kettlebell Movements:

Swing
*How to use the hips, maximizing power and performance

Snatch
*How to improve & train VO2 Max and maximize your athletic ability

Military Press
*How to increase your press strength

Squat
*Why the Front Squat is the ultimate ab/core developer

Clean
*How to move the bell with effortless effort

TGU
*Increase strength and stability of the shoulder and core

Joe Sarti
Joe is a highly regarded expert in strength and conditioning. He has coached athletes such as Frank Shamrock, San Jose Razorclaws of the IFL, college athletes, etc.. His experience is vast and deep with knowledge of kettlebells, power lifting, Olympic lifting, odd strength lifts, yoga and more. Joe is an accomplished athlete having competed in professionally in sports such as Rugby, Baseball, Adventure racing, mountain biking, and events such as the Tactical Strength Challenge, The Beast Challenge and more. Learn why he is one of the best in the business.

For more info go to www.fitnessjoe.com or email joe@fitnessjoe.com

Russian & Bulgarian Training...Dr Mel Siff

2009-10-20T19:18:00.000-07:00

http://www.wannabebig.com/forums/archive/index.php/t-33719.html

Subject: Russian & Bulgarian Training

We often seem to revisit the topic of specificity of training and a
comparison of the methods used by the Russians and Bulgarians, so I would like to share comments made to me in Russia some years ago by Prof Alexei Medvedev, former world champion weightlifter, coach of the Russian national team and current Head of the Department of Weightlifting at the State Central Institute of Physical Culture in Moscow.

We were discussing (through an interpreting friend) this very issue of Bulgarian vs Russian training methods. He shared many insights with me, including the different methods of quantifying training intensity and periodising weightlifting for different classes of lifter, but this one short comment stood out at the time:

Standing there in his dimly-lit office with his hand on my shoulder, Prof Medvedev said:

"Why do you think that the Bulgarians have so many injuries?" He went on to comment on the typically long years of top-level competition by Russian athletes, their higher average age at the Olympics and their lower injury rate. He added that a certain Bulgarian coach had been contracted to work with teams in China and before long the increased injury rate and drop in consistent form had ended up in his being dismissed very quickly (actually, he used a rude gesture with his arm to show exactly what the Chinese felt about that coach!).

To add to this debate from the other side of the fence, my weightlifting coach for several years was a top Bulgarian lifter who had trained with Abadjiev and Spassov, as well as all the famous names in contemporary Bulgarian lifting and he had very definite views on the Bulgarian system, both good and bad. In explaining what athletes are expected to do in Bulgaria, their coaches told them that if they became injured or painfully overtrained, then they obviously weren't good enough for top level competition!

With great satisfaction, he added that if a nation with a total population of only one big American city could place so often in the top few nations at the Olympics, then something serious must be wrong with American training. That was his simplistic analysis! (Anyway, that was before the last Olympics). No results, no use for anyone! Bulgarian athlete - no results - no place for you!

At first I thought that this philosophy is unduly harsh, when I realised that it is not all that different anywhere else in the world. The Chicago Bulls start losing a few games in basketball and in no time, the fans are baying for blood. In world soccer, the scene is no different, nor in American football. Win most of the time and the fans are deliriously happy - lose one or two and all the armchair experts and team owners are ready to sacrifice coaches and players.

So, when one examines the so-called Bulgarian system, one cannot lose sight of the different cultural systems governing the sport. One cannot simple take a philosophy, training method or lifestyle (or even foodstuff) from one country and hope to apply with equal success anywhere else.

Anyway, a lot of this talk about 'Bulgarian' and 'Russian' systems is somewhat of a misnomer, for, as Medvedev emphasized to me: "There is no such thing as one Russian system - we have many coaches and guidelines and each coach is allowed to develop his own system. It is the Americans who are so
rigid , not us - they want fast foods, fast formulae and fixed programs that are easy to apply".

He nodded in agreement when I commented: "You mean something like a sporting MacDonalds where you can drive up and get a training program off a menu without waiting?" Sad and amusing, but all too often, true in America. Why do you think that muscle building, fitness, strength training, sports, rehabilitation and health books sell best if they offer rigidly devised set exercise routines for anyone and everyone, without much attempt at in-depth analysis or individualisation?

Dr Mel C Siff

Heavy Back Squats vs Front Squats on Speed during 40m

2009-10-14T20:18:00.000-07:00

The Acute Effects of Heavy Back and Front Squats on Speed during Forty-Meter Sprint Trials. Abstract Text:

The purpose of the present study was to investigate the effects of performing heavy back squats (HBS) and heavy front squats (HFS) on the average speed during each 10-m interval of 40-m sprint trials. In a randomized, cross-over design, 10 strength-trained men performed a HBS, HFS, or control treatment before performing three 40-m sprint trials separated by 3 minutes. The HBS and HFS treatments consisted of performing parallel back or front squats with 30%, 50%, and 70% of the subject's 1 repetition maximum after 5 minutes of cycling. The control treatment consisted of cycling for 5 minutes. The sprint trials were performed 4 minutes after completing the HBS, HFS, or control treatments. Significant increases in speed were found during the 10- to 20-m interval for the HBS compared with the control treatment (mean difference, 0.12 m.s; 95% likely range, 0.05-0.18 m.s; P = 0.001). During the 30- to 40-m interval, HBS produced significantly greater speeds compared with the HFS treatment (mean difference, 0.24 m.s; 95% likely range, 0.02-0.45 m.s; P = 0.034) and the control treatment (mean difference, 0.18 m.s; 95% likely range, 0.03-0.32 m.s; P = 0.021). The differing effects of the treatments may reflect different levels of muscular activation or different mechanical aspects of the squat exercises. Similarly, the multidimensional nature of sprint running means that other specific exercises may confer improvements in sprinting performance during other intervals. It is suggested that coaches could incorporate HBS into the warm-up procedure of athletes to improve sprinting performance.

The 9 Fundamental Exercises of Crossfit...More to Come

2009-10-13T11:04:00.000-07:00

The 9 Fundamental Exercises of Crossfit

Air Squat

1. Hips
2. Sit Back
3. Pull Feet Apart
4. Breathe into belly button
5. Head Up
6. Feet Ground
7. Eyes Forward
8. Chest Up
9. Maintain Lumbar as you squat
10. Pull down

All squats are hip based motions. The hips are the core part of the body and the driving force of the extremeties such as the legs and arms. Begin by folding at the hips and pulling yourself back (as if toward a bench, ball or chair) and down actively engaging your hip flexors and hamstrings to do so. You should feel as if your feet are pulling apart and your toes are turning out, heels in, in a corkscrew fashion (Keep in mind the your feet will not actually move since they are rooted but the effect will take place sending a circular or spherical energy through you’re the ground into your body giving you the strength to pull down and explosively push up.

Make sure prior to the squat to breathe in to your belly through the nose and push against that belt.

Keep your head up and eyes forward which will help with maintaining midline stability and the neutral spine. In addition to help with this keep your chest up. All these aspects will help you maintain the spine and your lumbar curve protecting your back and giving deep strength to push through the air or with weight on your body!

Front Squat

1. Pull down into squat
2. HR - lying example
3. Lead with elbows - upper arm parallel with ground
4. If wrist lacks flexibility, bar onto fingertips
5. If elbows drop, you buckle/fall forward
6. Engage lats
7. Bar rests over heels, pushing through midline on shoulders

The Set-up:
Begin by placing the bar so it rests over the heels pushing through the midline of the shoulders. Note: If your wrists lack flexibility then allow the bar to rest onto your fingertips.

The Movement:
Before beginning the move, be sure to engage the lats and breathe in through the nose to your belly. Then pull yourself into the ground with your hip flexors and be sure to lead with the elbows up so the upper arm (elbow to shoulder) is parallel with the ground. If you fail to do so and the elbows drop you will lose your midline stability and neutral spine and increase the likelyhood that you will buckle or fall forward.

Remember to keep your feet active, corkscrewing the ground, this will keep your heels engaged and the weight distributed evenly throughout the foot increasing your muscle recruitment, strength, power and effciency.

Overhead Squat

1. Link Shoulders
2. Think lats, scapular depression,
3. Screw the arm into shoulder socket
4. Bar remains over base of support - midline stability
5. Crush the grip
6. Bracing
7. Pull down into squat
8. Heels, hips, elbows

The Set Up
Have the bar over your base of support which will help maintain your center of mass/gravity and thus your midline stability.

Be sure to link your shoulders to your body by engaging your lats which is done through scapular depression! This will create a corkscrew effect by screwing the arm *humerous bone) into the shoulder socket thus increasing the strength of your body! Additionally before squatting be sure to crush the grip which will help to activate your muscles again increasing the efficiency, strength and power behind the move.
More muscles working and so effectively, the more potential output of energy and force you can apply to the move

Breathe in retaining the air and brace your core again increasing the strength of your body and helping to neutralize the spine and maintain midline stability! The pull down into the squat with those hip flexors and hammies. Keep your head up and eyes forward!

Think hips, shoulders, core, and head.

Press

1. Strong Waist
2. Bar should be in line with balls of feet
3. Full body tension - lats, butt
4. Bar travels in a straight path to finish inline with the midline
5. Strong wrists help elbow lockout

The press begins with a strong foundation and comes back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.

The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats. You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.

For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.

Make sure to have strong wrists is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)

Begin the move with a strong breathe through the nose, retaining the breathe, tensing the whole body from lats to core, to hips to legs, crushing the bar and using all this stored energy to drive explosively through the use of your body as a strong base from head to toe. Make sure to stabilize the bar in the overhead position linking the arms to the body, effectively linking the bar to the ground through the whole body functioning as one unit. Then actively pull the bar through the lats back to the rack position.

Push Press

1. Same setup/finish as basic press
2. Breathe
3. 1/4 squat, knee bend
4. Torso upright
5. Heels stay grounded
6. Dip-Drive-Press
7. Aggressive drive
8. Explode through bar into ground

The Set-up

The push press set-up and finish mimic the press.
The foundation needs to be strong and goes to the back to the basic principles of rooting, linking through tension through the hips and legs and engaging the belly by breathing in through the nose against the belt.

The bar should be in line with the balls of your feet. Before you press breathe in, tense your body and engage the lats (depressing the shoulder blades). You only have butt a second to take advantage of this powerful combination so do not tense and breathe until you are ready to press.

For the lats, remember to pull your shoulders down, now this will be a small but crucial movement creating a rubberband effect through a strong contraction which when released will follow with a powerful snap. The snap or the bar being pushed up must travel a straight path of motion to finish inline with the midline of the body.

Make sure to have strong wrists, this is an essential part of linkage and for being able to create the connection from the hand to the body through the elbows which must be locked due to the muscular contraction (I.e. tension)

After you breathe in and create full body tension, dip by doing a 1/4 squat knee bend, then use the energy of the squat and pressing through the ground with your heels attached to the floor aggressivly driving and exploding your body through the bar while pushing into the ground.

Keep in mind that your torso stays upright and that you breathe, tense, dip, drive and press and after stabilizing the bar at the top, shoulders actively engaged with the arm linked to your body with those lats fully depressed effectively linking the bar to the ground through the whole body functioning as one unit (hips engaged, core strong legs active, feet rooting). Then actively pull the bar through the lats back to the rack position (like the ascent phase of the pull-up).

Deadlift

1. TENSION!…
2. Engage the lats and link your arms to the bar
3. Maintain a neutral lower back.
4. Eyes Up
5. Crush the bar
6. Feel as if you are wedged between the bar and the floor (imagine trying to move a bar bolted to the ground).
7. Conventional (feet shoulder width) stance

Start with a legs hip distance apart and hands grab the bar in a double over or mixed grip (over/under) position. Shoulders over the bar, arm pits in line with bar and bar touching the shins. Stay tight and compact and imagine that you are wedging yourself into the ground.

Once you set engage the lats linking your arms to the shoulders and the bar to your body and take a deep breathe through the nose to the belly bracing your core against a belt (imaginary or real), keep your head up and eyes forward to make sure you keep your back in a neutral position.

To begin the lift push your feet into the ground driving through your hips and legs as you explosively lift the bar of the gorund, grazing your shins as it travels beyond your knees and you pull your hips through making sure that your hips, knees and shoulders all finish at the same time.

This is a single movement and all major parts and joints involved should start and finish the move at the same time. Do not be lazy in the hips or back, making sure to keep a strong neutral spine, lats tight, core engaged and hips aggressively extending in an effort to lift the bar off the floor.

Sumo Deadlift High Pull

1. Seamless
2. Use the energy of the deadlift to pull against
3. Vertical Bar Path
4. Push through ground
5. Don’t shrug
6. Pull with elbows
7. Pull bar apart through hands

With a wide stand deadlift, drive the pull of the bar off the ground from the hips extending. This will begin the movement of the bar on a vertical path and create a float. The float is key because it will make the bar feel lighter and lessen the load and effort of the upper body. It is important the upper body is not the prime mover, in fact it is the hips and legs and the upper body assists. The motion should feel seamless, which will truly make this move more efficient and therefore much easier to perform when doing reps.

Some key points to remember with the upper body is to avoid making this a shrug motion (where the upper traps rise toward the ears) and instead pull the energy created from the hip drive from the elbows while pulling the bar apart with the hands creating additional muscular contraction.

Med Ball Clean

1. Chest Up
2. Pull down
3. Grab Ball
4. Stand up
5. Pop Hips
6. Release Ball
7. Pull Down
8. Catch Ball
9. Seamless
10. No shrug
11. Do not accentuate

The "C's"of The Lifestyle Movement

2009-10-13T11:00:00.000-07:00

The Lifestyle Movement

You must make change happen by committing with intent, creation of new habits and taking control of yourself and the process.

Control = Time Management and Change Process

Create = Healthy Habits

Challenge = Take it and Make it happen

Change = Philosophical approach/ Habits

Commit = To your intention and the process

Consistency = Daily practice

Chaos = It is a theory not a practice, your practice is to stay in your state of grace and be grounded

Choice = You make the choice, you have control and you must commit to the choice and take the challenge to stay consistent and grounded in the chaos

C = Your success!

Complete = You are complete and that comes from showing yourself the unconditional love that only comes from within and

Kettlebells, Speed & Power

2009-10-05T17:46:00.001-07:00

10 seconds flat, 4.4 or less forty yard dash, 36 inch + vertical jump, is all about power, strength, speed and the ability to produce force. For an athlete with specific goals of increasing power, strength and speed it is crucial to have a strength and conditioning program that addresses these goals. The program must include work in the gym using specific Olympic lifts, power lifts and other supporting exercises to increase and better both the athlete’s strengths and weak points. Learning the techniques and acquiring the skills of the Olympic lifts and power lifts is challenging and can take years of practice and hours a week in the gym along with a knowledgable coaching staff. For athlete’s time and timing are crucial to success since there is a limited lifespan in regards to peak performance and a limited amount of time in each day to do what is necessary for training to peak and perform.

This is where the Russian Kettlebell, an all around, compact tool, filled with power, strength, and speed in one cast iron ball comes into play. The kettlebell with all its beauty and benefits wrapped into one small, dynamite and explosive package is a full body, explosive core and hip based, fast and powerful strength and conditioning tool.

What makes the kettlebell unique is the relatively small learning curve for learning the same Olympic lifts and the fact that the workouts are intense, effective and short in duration and with results that are amazing if not spectacular. Furthermore, the exercises incorporate movement specifics such as stabilization, range of motion, unilateral training, rotational pattern training application of tension/relaxation principles and the key combination of functional movement strengthening. The key difference and benefit being the unilateral training which cannot be achieved with a barbell and due to the shape of the dumbbell which cannot mimic the same dynamics of the physics of the kettlebell due to the displacement of the weight.

Therefore, the athlete looking to increase speed in the 40 yard dash, 100 meter sprint, jump higher, and/or accelerate off the line or floor would be wise to incorporate the kettlebell. Learning how to perform and execute the swing, snatch, clean, clean & jerk, front squat, push press, etc. would teach the athlete how to apply and direct force through the use of their hips, core and legs in a coordinated movement pattern leading to increased functional output. In addition moves such as the turkish get-up, windmill, and deck squat all effectively train the core from varying angles while increasing strength, flexibility and stability. These factors are all integral to the highest level of performance on the track, field, pitch, or in the gym.

Based of simple physics the bell moves in a path and range, which optimizes your bodies function while maximizing the results. The proof is in the pudding and it is difficult if not impossible to find anything comparable to the kettlebell for producing the results with such a minimal learning curve and in a short amount of time.

The kettlebell is a great addition to any strength and conditioning program for any athlete desiring functional improvement on the field. In fact, many professional teams and athletes as well as collegiate sports programs use the kettlebell in their programs. No wonder why, with the kettlebell you can take and transform your body into a compact, powerful, strong and explosive piece of machinery. The rewards are enormous and the risks are little to none.

The Whole and The Parts...are you achieving optimal performance?

2009-10-01T12:34:00.000-07:00

The parts are only as good as the whole and the whole only as good as the parts. Make the parts work as a whole, in synchronicity and harmony/balance and the whole will perform optimally.

Lets take a look at the human body. It is an integrated machine that best functions and when all its part are working together in unison and under optimal conditions. Now, this is not something we see on an everyday people as most of us operate in an imbalance state systematically and muscularly. The challenge with this is the undue stress that this places on other areas that now have to pick up the slack for the areas that are out of tune. The beauty is the human body is amazing piece of machinery that is able to adapt, improvise and overcome. However, this can mask great issues and lead to bigger challenges along the way and then we are like a dog chasing our tail. Thank goodness for modern medicine and its ability to help us out of these challenges.

However, we should, for the most part not need to rely on medicine and other things to save our asses. Instead, we should focus on creating the balance in our life and lifestyles that minimize the likelihood of things being out of tune and us living an unbalance, unharmonious life.

Taking a look at the body and the muscular system many of us move with an imbalance that affects our posture, our physical performance and can lead to pain, discomfort and injury. Much of this is due to pattern overload, or doing too much of the same movements. From the Taoist perspective and yoga perspective this is often associated with too much Yang energy or activity and too little Yin energy or activity. Ok, in laymans terms ☺ and in relation to movement and pattern overload, examples include running, cycling, weight lifting through the same movements patterns and often for most without any rhyme or reason. This action will create an interesting environment and it can be deceptive

So, what many of us will notice is an increase in performance, i.e. better time, stronger poundages lifted, etc. But there is silent inhibitors working in our bodies, which comes about due to the improper planning and strategy related to our own programming choices. These is known as reciprocal inhibition, CNS fatigue and poor neurological function hormonally and muscularly. Despite the improvements we truly are failing to gain the optimal benefits because our system on the whole is suffering from improper function due to dysfunctional parts.

Therefore, in order to perform at our optimal levels we need to be in an optimal state. This requires an intelligently designed system that is uniquely arranged for each individual and based on human performance principles such as Anatomy, Physiology, Psychology, Nutrition, and basic lifestyle of the individual. Adding the Yin will help with much of this and in practical terms this means adding recovery principles such as sleep, rest (off days), nutrition too meet the demands of our lifestyle, specific stretching, some form of meditation or quiet time where we can focus on calming and de-stressing, etc.

Thoughts??

Yoga's effect on the evolution of my body & mind...

2009-09-21T20:49:00.000-07:00

What is going on with my body? I mean, WOW things are really opening up and the ease and strength in which my movement is progressing and flowing leaves me in awe and is making me take notice and look into the deeper layers of this change.

First, I have been doing very little lifting, with some push-ups, pull-ups, swings and presses literally here and there since August 14th. During that time I have been basically doing yoga nearly everyday with a rest day once every week and sometimes not.

So, here is my observations

My posture is better than ever doing to better length tension relationships or should I say my body opening open across each joint, finding a better muscular balance and therefore length tension relationships.

My body is finding neutral through learning the deeper skill of movement and this is due to muscles releasing and opening thereby releasing the neural inhibition factor allowing greater muscle recruitment from the agonist muscles and a more efficient recruitment of motor units through the agonists, anatagonists, synergist, neutralizers and stabilizers.

I am training my body in each plane of motion and through various movement patterns creating strength, core stabilization and strength, neuromuscular efficiency and it is obvious in the performance

Now, as the body's strength develops in yoga it leads to great flexibility and deeper openings. This leads to the ability to open the lungs more and therefore deepen the breathe and thereby quieting the mind which enables me to sit longer in the pose, breathing deeper into the stretch and literally working the parasympathetic nervous system creating relaxation through action.
Serum and Sukam are the sanskrit words for steadiness and ease which is a 'goal' of yoga as a practice.

The internal systems of the body and mind and breathe are evolving to new levels and all sorts of tangible and intangible things are happening. Anatomically, Physiologically, and Psychologically things are opening and I am really in awe

Ok, that is a stream of consciousness reflection, I am going to take more time to observe this and give a better explanation but this is a start...

General Principles of Movement

2009-09-17T13:15:00.001-07:00

General Principles of Movement

1. Root
2. Link
3. Tense
4. Brace

It all starts from the ground up therefore it is essential that you learn how to root yourself to the ground. Your foot has mechanoreceptors that provide essential feedback to your body helping you perform at a higher level. This being said, it is important that when lifting you use either flat soled shoes like chuck taylors, olympic lifting shoes or bare feet. This will enhance your ability to feel the feedback and increase your performance.

Creating linkage is another key point and can only be optimized in accordance with rooting. We have to look at our body as it is, a collection of segments connected by joints. In order for our body to operate at its optimal levels we need to connect the segments through the joints forming linkage. Simply put, imagine a beam supporting a wall that has a kink in it, it will eventually fail to hold the wall up because the link will be compromised.

To effectively link we create tension, another key principle. We do this through muscular contraction therefore never locking out the joints but instead optimizing our muscles ability to perform through enhanced output of our muscles ability to fire through tension and thus linking our segments. In Crossfit we are not training bodybuilding, we are training athletics and in athletics we use our whole body to perform, not individual segments.

The core is key for creating the linkage of the upper and lower body. Also, it is key to protecting the spine and maintaining midline stability and a neutral spine. This is done by inhaling in through the nose through the diaphram and deep into the belly (think belly button) thus creating a strong core. A good way thing to imagine is pushing your core against a belt as your breathe. This air will add volume to your core much like sticking a pencil in mud making your spine stabile.

The Heart of the Matter

2009-09-16T07:47:00.000-07:00

We must stop playing games with our hearts and minds, the hearts and minds of others. We as a single organism with an ecosystem of organisms must realize that our actions influence the way the whole organism functions. Just think about the concept of 6 degrees of separation, we all are connected so we must embrace the reality that each one of us somehow impacts another. Therefore it is crucial for the conscious evolution of society that we stop acting in fear, anger, frustration, out of pain, retaliation, for the benefit of ourselves at the expense of another, living and acting a lie and telling lies to others, etc.

How delusional or deluded our we too think that acting in these ways truly benefits us and others. What if we started to look beyond the notion of survival of the fittest & beyond the notion that we are individuals and stand alone entities? What if we started to see the connections, the synchronicity that all of nature acts and flows? What if we really tapped into our hearts and freed our minds from the Chitta and actually started to communicate with unconditional love, love from within us and our authentic nature and state of being?

The mind is a powerful tool and because of its power we have to remember that we have the ability with our actions, thoughts, feelings, emotions, words to influence the minds of others and ourselves. For those of us who are unable to quiet our minds and the Chitta these things mentioned above can wreak havoc on us and others.

The heart is a beautiful organ and a beautiful place to come from. It must be cared for not only through physical exercise and nutritional means but also through the cultivation of love within and the expression of that love to all things, unconditionally and for the benefit of others and by enjoying the breathe of life which cultivates blood and oxygen into our tissues feeding us the nourishment we need to be able to enjoy the experiences that touch our very existence.

The way we are acting in this world, the way we be in this world leaves much to be desired. We are willing to do ruin people, relationships, countries, the environment, the health of the people all for gain, most of which is material in nature be it land, $$$$$$, borders and power to influence, direct and make the rules which tend to benefit the few in lieu of the whole.

So, it begins with me, it begins with you and I will do my part and that is a start and the cool thing is I know others are being and acting with a similar intention and this is a step.....

Principles of Training Part 2

2009-09-16T07:42:00.000-07:00

Principles of Movement Part. 2

1. Principles Continued
2. Midline Stability
3. Neutral spine head to toe
4. Body forms straight line
5. Support a roof
6. Active shoulders
7. Depress shoulder blades
8. Linking arm through shoulder to the body
9. Engage lats
10. Creates full body tension
11. Butt
12. Quads
13. Feel feet merge into ground in a corkscrew fashion

A key principal in movement is maintaining Midline Stability. It is essential that the spine is in its natural (S Shape) position otherwise known as a neutral spine. The body must for a straight line. As you will see and learn in the video, optimal performance, optimal efficiency is dependent on geometric angles or position and optimizing physics.

Your shoulders are active which involves a scapluar depression of the shoulder through the engagement of the lat muscles. This will increase the strength through linkage of your arm to your shoulder and the shoulder to the rest of the body. In addition, through this linking process you will enhance your performance due to the fact that you will be able to utilize the rooting effect and the ground through optimal energetics. Imagine your are a coil and that all your energy compresses the coil and when released gives you the strength and power to explode through the movement.

This activation of the lats, with the breathe into the core, the rooting of the feet and the contracting of the glutes (should feel a slight tuck under) which in turn contracts the quads thereby deepening your rooting effect by driving your heels and foot on the whole into the ground in a coil (corkscrew effect) giving you maximal muscular contraction and strength.

Less is more in training, which is contrary to popular belief. But, what is often lost is that what training really is aimed at doing is improving the Central Nervous System ability to produce movement in the effective, efficient manner required for the sport or movements you perform. More quantity and less quality with poor recovery and rest and a poorly designed system will lead to poor performance. The reality is most athletes never perform to their potential because of inadequacy in the training.

The foundation for success on the mat, on the field, in the gym, in life is done in the preparatory work day in and day and paying attention to every little detail. A well rested, well feed, strong program design, intelligent athlete will get more out of their abilities than a gifted athlete with a poor approach/training program.

Principles of Training Part 1

2009-09-15T17:43:00.001-07:00

Principles of Training

1. Quality over Quantity
2. Practice the things that make you better at your sport.
3. Less is more
4. Skill/Technique over Effort
5. Wave your program design
6. Rest and Recovery is #1

As an athlete, especially multi-sport athletes the demands are high and over training is easy. Therefore doing too much of anything will lead to Central Nervous System fatigue and overall decrease in ability and benefits reaped from the training. You are far better off to establish short, high quality workouts where you are focused on improving the skills, techniques, forms that relate to your sport. You do not need to do a lot of work too get all the benefits of any of these strength and conditioning tools. Instead focus on determining what works for you, design a plan that will work with your scehdule and allow you proper recovery and listen to your body.

Are you overtraining?

2009-09-15T14:58:00.000-07:00

When is too much, too much? Well physiologically speaking the Central Nervous System can only handle so much. Just, think all professional, collegiate and amateur athletes work based on a periodized program design. Why, simple put there is a natural intelligence in which your body operates with and violation of this will lead to eventual things such as injury, a decrease or poor progression, burnout, etc.

Your CNS, brain, muscles, joints, ligaments, tendons, organs and hormones can only handle so much and when you consider how poor most people eat, the lack of sleep and stress that accompanies the typical or average person you can see that overtraining and constant high intensity, high output work is not the most intelligent way to train and for that matter treat/care for our own organism.

Are you performing at your peak, are you aware of the signs of over training, are you being deceived, what do you know about the physiology of human performance? Ask yourself these questions as you design your program and train your body/brain/human organism

I can go on but these simple physiological facts and questions are meant to help you take a deeper look at your practice of optimal living/performance.

From External to Internal

2009-09-14T07:57:00.000-07:00

For years I have been an 'athlete' competing in a number of sports and events as well doing all the training behind what it takes to maximize my physical human performance. Through those years I have 'accomplished' many awesome personal and team oriented feats, here is a small sample

Squat 440
Deadlift 550
Bench Press 385 (425 on Smith bench)
Beast Press, Pistol, Snatch, TGU, Pull-up
Scored touchdowns, tries, baskets, runs and even one games with my performance
Ran a 4.5 40
Ran a 10.7 100
Ran a half marathon in 1:39
Spent 5 seasons as a competitive adventure racer, winning a race in our category and coming in 2nd for the season
Won a league championship

So I think you get the point, I have had a lot of really cool experiences in the world of sport and physical fitness. During this time I studied, observed, practiced the art and science of living, human performance, human movement, philosophy, psychology, etc. and through it all I found myself looking for more.

In the recent years in an effort to build and extend my ability to reach a larger community I started practicing yoga in addition to all my other activities. When I first started yoga I did not understand what yoga was and what and how influencial it would be on my physical progression. As my practice grew and became more regular I noticed I recovered faster, moved better, felt better and became stronger. And I was asking myself how I am I doing less in the weight room, out in nature but still performing beyond where I was, setting more PR's?

The obvious answer was my deeper understanding of training principles, program design and just years of building up. And these are true indeed. But what I began to understand sometime ago (within the last year) that my yoga practice and more important my meditation practice was really changing the course of my life and more than just physically. Because of this awareness I began to spend more time studying and more importantly practicing, to the point where my main and daily practice of my art and science of living became my yoga and meditation practice. And what I also observed was that the 'yogi's' I was meeting who had a simliar approach were people that seemed to be in a place closer to what I was seeking, that 'something more' place.

So, I just went and spent 2 weeks teaching, practicing and truly observing and reflecting/meditating on 'Yoga' During this time I lifted no weights, did no running, etc. and I went with intention of doing push-ups, bodyweight squats, pull-ups and some running. But, I decided I would just 'give my body a break' and just focus on yoga.

Now, I am back and finding that my body, my yoga meditation and breathing practice and my state of being have evolved, transformed, changed. My yoga postures (asanas) are deeper, more open and that has created a gateway for my lungs to open therefore deepening my breathing practice and making the poses 'easier' and my strength in the poses stronger and therefore the chitta, which is the mind distracting thoughts, are quiet and if anything I am more present in my pose/practice.

What I realize is that I am shifting from a focus on the external strength and demonstration of stuff and moving within, to the inside and strength that comes from that 'place'. The thing is by doing this my body is opening, my mind is free, my heart beats smoothly and with gentle ease, and spirit is grounded and my soul has found its true mate, the love that is me for I am love and you are as well.

Strength, which is a broad based term is from the inside and it will manifest in expression which is what people see and that comes in the form of external expression but when people are present and conscious with you they see it is coming from the inside, out.

Now, when I do movements like kettlebells and bodyweight 'strength' stuff I do so because I am exploring the human body, the internal art of the movement associated with these actions/devices. However, I have no attachment to the outcomes, the numbers, the weight used, the this that or another. What I am curious of is how this is developing me and enabling me to be a better student, coach, teacher, human.

The Art of Living in Peace

2009-09-13T09:16:00.000-07:00

In times like these, where we are working 60 hours a week, watching prices increase in gas, values of our homes and land fall, the availability of material goods increasing and thus our desires for more mass consumption, and having homes where both parents work full time jobs and the kids being raised by the nanny, one must sit back and question what is it that defines me and my legacy.

Is our legacy defined by he or she who dies with the most toys; is it defined by our career or job title; is it defined by where we live and how many square feet our home is; is it defined by the car we drive or the clothes we wear; is it defined by our relationships, our ability to be good role models for our children and others?

Reading a piece today by Dr Wayne Dyer, he speaks of the Tao and Lao Tzu’s perspective on what it means to live peacefully. And according to Tzu, the Tao and Dyer living peacefully is not about acquisition of more material good, how many hours a week you work, the size of your house, etc. it is about contentment and realizing that life is about your relationships, your experiences and the unconditional love you bring into each and every person and situation.

Who am I or is anyone for that matter too say what is right and what is wrong for another. But, through personal experience I have lived so called both sides of the coin and I find living in unconditional love, living without attachment to possessions, titles, $$, and instead living by building relationships, experiencing life and giving of myself freely, without condition, and bringing love (which is what we all are inside) with me everywhere I go is the true art of living peacefully. This is my truth, this is my authenticity, this is my ‘reality’, this is for me what is in life.

Peaceful Living and The Art of Living in Peace too you and yours

Life is in Constant Motion

2009-09-10T18:28:00.001-07:00

Life is in constant motion, ever changing. We must learn how to live with this fact. Understanding that change is a fundamental element of life is essential to our success. Why? Simply put I often hear people say how difficult change is and/or impossible. Well, change takes work, it takes a willingness and openness to all possibilities. It takes a curious mind, one that is willing to explore and learn the how, what, why’s necessary to make and implement the change.

Life is simple, just not easy. We constantly construct stories, dramas, theories, etc. that have little to no validity except that they prevent us from living our best life and interfere with the things that matter most, like reality.

Life is about relationships and relating. Not only too people but to things such as nature, matter and truth. You cannot ignore this fact, so learn how to improve your ability to relate and your relationships.

Stop judging yourself and others. What good does it serve? People are just like you, doing the best they can with what knowledge they have and in context of their experiences, which form their perspectives.

We were not born with the skills, abilities, tools and techniques necessary to succeed in this life. We have to learn these things and that never stops. Just because you are out of high school, college, or a millionaire does not mean you stop learning, growing and improving.

For the most part you are where you are due to the choices you made and actions you have taken. So, you are the master of your domain, the controller of your life path and journey. The wisdom lies within, so open up and listen and act accordingly.

Some things are just plain and simple out of your control, so let go and manage the things you can, yourself, your thoughts, your actions. Use your wisdom and intelligence and if you are not certain, then seek someone who has done it and learn what you need.

We all are a grain of sand and each grain is essential to the success of each other. Therefore, you are a member of a larger community, known as planet earth. Remember that your actions, choices impact others on a multitude of levels. Do your part!

Life is about what is, not what if, especially if the what ‘ifs’ are impossible ideas, etc. like being 6 feet when your 5 feet, or never having had your heart broken.

2009-08-13T19:57:00.000-07:00

So I am headed to Costa Rica to be the assistant at Marianne Wells 200 hour yoga teacher certification program. What an honor, I am so humbled and grateful. This is an amazing opp/experience.

I am digging teach yoga and learning about the internal process/journey and deepening the layers of the mind, body, soul and spirit. I feel an amazing peace on this journey and so blessed.

I apologize for not posting more stuff here, I have been using Facebook due to the simple fact it seems everyone is there these days and it is so easy to share. I will update in Costa Rica

Peace and Gratitude to each of you
joe

What Is, Is!

2009-08-12T12:29:00.000-07:00

Nothing is perfect or imperfect, it truly is. One must deal with truth, act in authenticity and be in peace with the reality of existence! Things are as try appear, there is no masking what is with inorganic notions of what maybe.

To dream of and wish for something is a wonderful concept but it should come
From what is possible not a what if that is hypothetical in nature with no essence of truth. For example if u are an adult and short in stature but wish u could be tall, well that is not real, not plausible. But if u wish for peace, happiness, a material good, something that u can create and make happen, that is potentially available then that is a what is not a what if.

All too often we do not like our reality and wish it could be different and in many if not most cases it is possible. For the most part it is our choices that have us where we be, in our what is state, and it is our choices and our acting on these choices that can help us to create the state of being in which we wish to be.

If ur reading this it is because u have the power and ability to choose, u like me are fortunate to be in this position. For that reason alone we must with compassion, gratitude, grace, humbleness, humility, respect and non ego/ non attachment make the most of this ability and freedom to choose to live our best life.

Gratitude,
Joe

Squat PR of 440 Video

2009-08-11T17:05:00.000-07:00

My Journey to 440

2009-08-11T15:26:00.000-07:00

So, it started in February at 185lbs and culminated with a PR of 365 in late March with my good friend Johannes spotting me on his visit from Germany. Not bad for 6 weeks. Now, previously, in 2007 I did a 4 week cycle with Mark Reifkind when we were training and I was able to do 307 for 3 sets of 3. So, I was not surprised by this March PR.

I took all of April, May and the first half of June off of squatting due to mainly traveling and teaching abroad. I was able to workout but nothing like when I am home at the gym in terms of weight, etc. Instead it was bodyweight squats, pull-ups push-ups, core work, running and some yoga.

Come middle June Kai and I enter an 8 week training cycle, squatting using the Westside principles (to some extent with respect to Westside) we tried to imitate the best we could using the box, dynamic method with bands and a 3 near max workouts over the 8 week period one in which Kai and I both hit 405 for 2 singles.

So, today, 8 weeks later I came in and did the full below parallel squat of 405, 425 and 440 leading to 2 PR's. There is much too attribute to the numbers and the most important is to exploration of the body, movement and training regimen. Always, studying learning and listening to whats going on, it all came together, like it should (in my opinion).

So, for not having a lot of actual squatting experience I am stoked and I thank people like Louie Simmons of Westside, Mark Reifkind for helping me back in 2007 and Kai and the rest of the Lab crew for working with me to explore how we can get smarter, stronger, more technical and skilled and thus establish PR's on a consistent basis...the journey continues and truly the number is irrelevant.

For me it is the journey and the learning, sharing, experiencing, challenging, practicing, playing, exploring, and the fact that I can, we can do this and we are taking advantage and working together to achieve and improve day in and day out.

PS: please check out Facebook where I post many of my articles these days, including "the lab, exploring human potential" fan page and "Joga, Yoga with Joe Sarti" fan page and of course my josephsarti profile.

Thank you for your support and interest!

Simplicity

2009-07-17T19:36:00.001-07:00

Bruce Lee's take on Simplicity

In JKD, one does not accumulate but eliminate. It is not daily increase but daily decrease. The height of cultivation always runs to simplicity.
Before I studied the art, a punch to me was just like a punch, a kick just like a kick. After I learned the art, a punch was no longer a punch, a kick no longer a kick. Now that I've understood the art, a punch is just like a punch, a kick just like a kick. The height of cultivation is really nothing special. It is merely simplicity; the ability to express the utmost with the minimum. It is the halfway cultivation that leads to ornamentation. Jeet Kune-Do is basically a sophisticated fighting style stripped to its essentials.
Art is the expression of the self. The more complicated and restricted the method, the less the opportunity for expression of one's original sense of freedom. Though they play an important role in the early stage, the techniques should not be too mechanical, complex or restrictive. If we cling blindly to them, we shall eventually become bound by their limitations. Remember, you are expressing the techniques and not doing the techniques. If somebody attacks you, your response is not Technique No.1, Stance No. 2, Section 4, Paragraph 5. Instead you simply move in like sound and echo, without any deliberation. It is as though when I call you, you answer me, or when I throw you something, you catch it. It's as simple as that - no fuss, no mess. In other words, when someone grabs you, punch him. To me a lot of this fancy stuff is not functional.
A martial artist who drills exclusively to a set pattern of combat is losing his freedom. He is actually becoming a slave to a choice pattern and feels that the pattern is the real thing. It leads to stagnation because the way of combat is never based on personal choice and fancies, but constantly changes from moment to moment, and the disappointed combatant will soon find out that his 'choice routine' lacks pliability. There must be a 'being' instead of a 'doing' in training. One must be free. Instead of complexity of form, there should be simplicity of expression.
To me, the extraordinary aspect of martial arts lies in its simplicity. The easy way is also the right way, and martial arts is nothing at all special; the closer to the true way of martial arts, the less wastage of expression there is.
In building a statue, a sculptor doesn't keep adding clay to his subject. Actually, he keeps chiselling away at the inessentials until the truth of its creation is revealed without obstructions. Thus, contrary to other styles, being wise in Jeet Kune-Do doesn't mean adding more; it means to minimize, in other words to hack away the unessential.
It is not daily increase but daily decrease; hack away the unessential.

Train smart, work smart

2009-07-13T21:34:00.000-07:00

It is all in the brain and the mind, this is the leader of the body. The stronger the neural pathways and the better/clearer they communicate with the muscles and systems of the body the better the integration and subsequent movement/coordination of your body and the 'stronger' and more efficient and effective you will move.

This being said it is essential that when you train/practice/move you do so at the highest quality and with the most perfect state possible. This means operating in a state of fatigue, while good for certain things at certain time is NOT and I say NOT!!! the best or most optimal state to strengthen the neural pathways that truly help determine your success in movement! This means training/practicing/moving smart with awareness and learning how to move at the most optimal level, this means ramping up slowly and remembering that it is a journey. So, take the time to learn and study of the moves and how in particular your body performs and responds to the movement patterns.

Training is not all about effort, kicking your ass, burning calories, being lean, how fast, how much, how often, how, what when, why it is truly about attention to detail, preparation, a deep understanding of the intricate nature of the combination of systems that work together and how they work together to make things happen. This is why people like myself exist. I am not training your body, I am training your intellect, your intelligence, your mind and if you pay attention and give feedback combined with proper rest and nourishment and with that will power, the sky is the limit!

Train smart, work smart...

“Strength does not come from physical capacity. It comes from an indomitable will.”

2009-07-12T20:52:00.001-07:00

As I practice, explore, observe, move, train, and learn in my daily life I find myself looking inward through my outward actions and expressions. I continue to expand and progress in all areas of my life as I put intention, attention and compliment that with application. And as a student who explores for the purpose of being a better teacher and coach amongst many other reasons I find myself stepping each day into a new level of understanding and contemplation related to what I do.

I have been reflecting specifically on something Gandhi said, “Strength does not come from physical capacity. It comes from an indomitable will.” And as I stepped under the bar the other day I took time to meditate on this concept knowing that I have ‘strength’ and I have ‘physical capacity’ but it is truly my will that is going to take all that practice and preparation and help me to go beyond any perceived limitation that I may have or anyone else may have for that matter.

This brought me back to a particular day when I was going for a PR, the first of its kind and with only 3 weeks preparation. And I remember my coach and others saying that did not believe I could do what I said I could. Based on what I had done up to that point and with the limited training I had I understand why they would think this way. But what they did not know and what I and maybe a few others actually knew is what was/is inside, what my will is, what my real strength is. Because strength is not only a measurement of numbers which will give you tangible feedback but like Gandhi says strength is something truly deeper, beyond the minds eye.

So, as I stepped up that day back then and again the other day and I did what I knew I was capable of and successfully completed my PR attempt. For me it was not about the number but more about the internal make up of my being and how all the deeper mental, emotional, spiritual and physical training has made me feel capable of doing anything that I put my mind and intention into! This moment, these moments are affirmations behind my practice and approach and truly that of the masters whom I learn from.

There are probably many reasons I am at this point and have come to this point in my life to have this deep inside believe that anything is possible, that there no limitations, only the ones we and society place on ourselves…and here is what I say to society, thank you but I do not accept your limitations so please just know that you can keep your gifts and share them with yourself or better yet join me in believing anything is possible!

I give thanks to meditation and yoga practices for helping me to solidify these neural pathways that I am developing in my mental, emotional, spiritual and physical make-up along with the spirit of the breathe of life and certain people who have inspired me along my path. I have made a choice and so can you! I choose to live a life without limits, borders and boundaries, to go beyond the minds eye to set/establish new paradigms!

Yoga will make you a better athlete period!

2009-07-06T21:33:00.000-07:00

*Yoga is about breathing, that is the critical element. More importantly it is about breathe connected to movement. And as an athlete learning how to breathe, learning how to control respiration, learning how to deepen the breathe providing the body with more oxygen per breathe, slowing the heart rate, controlling the stroke volume, etc. Linking breathe and movement, saturating your body with O2 will only help you perform better, longer, and stronger.

*Yoga is about union and for the purpose of this topic it is the union of mind and body, breathe and movement. It is the ability to connect all systems of the body and help them to operate and the highest levels of efficiency and therefore effectiveness leading to a more integrated and fused approach to movement and a more relaxed state of mind within the movement. Yoga will make your mind and body move with more grace, more steadiness, more fluidity, more control, balance, power, speed, endurance, agility, flexibility and stability.

*Yoga will strengthen your body, your connective tissue, your structure and integration, your muscles, your breathe and your mind

*Yoga will increase your range of motion, your flexibility, your stability and your natural anatomical posture increasing your bodies ability to function at the highest level.

*Yoga will help you learn how to meditate for the purposes of relaxing your mind and slowing down all things going on around you. It will ground you admist chaos and in all sports there is chaos at all times, but it is the athlete who can slow things down and act ahead of and according to what is going to and what is in fact happening at the same time. Calming the mind, creating a stillness and understanding of the fluctuations of the mind is integral to all aspects of life and athletics is just one example arena.

*Yoga is an athletic form of movement and stillness. It teaches one how the body functions and how to address its own personal needs. There is not a person out there who could not benefit from this and athletes who know more about their body and their needs related to sport and life thereafter are in a much better position to be health and fit to perform.

*Yoga is a way to stretch and enhance flexibility, open the deep aspects of the bodies connective tissue, enhance range of motion and a part of the prehab, rehab, restorative, regenerative and recovery process. The difference is it is an complete integrative system of health and wellness that is far beyond what most people do and think when it comes to stretching. After all, flexibility and creating the openness and range of motion in the body is far more than just about folding forward in a standing or seated position to stretch the hammies.

This is just the basics, a little stream of consciousness related to some of what I have observed due to yoga in myself and others. I am not the only athlete or coach encouraging athletes to take into consideration the addition of a yoga practice. It does not have to be a 90 minute practice but it is one you should learn from a teacher such as myself who can analyze your body, your sport and see how it fits.

I do know this, it is my most important practice and it is the difference in my practice and ability. My mind and body function at a much higher level and this integration means I operate at a higher level of sequencing, fusion, function and action making it much easier for me to move and to do so with precision, coordination, strength, power, speed, endurance, agility, balance and other factors that define the athlete.

Do not take my word for it, try it and find out yourself!

System Principles and Adaptation

2009-07-01T07:23:00.000-07:00

The Keys to any successful system is a strong and grounded set of principles and concepts and it is ability to be adapted to a given set of situations and circumstances.

As a student of systems, including Iyengar and Astanga Yoga; RKC and GS Kettlebells, Bodybuilding, Athletic Training, Westside barbell Powerlifting, Olympic Lifting (newest), Crossfit, Paul Chek, multiple nutrition systems (including Warrior Diet, Zone, South Beach, Mediterranean, etc.) and so much more it is my understanding of the roots principles and concepts of these systems and the ability to take them and apply them to the individual and put them into a progressive program that allows for success physiological, psychological adaptation all while keeping the goal(s) in mind and the present moment. (My opinion based on 14 years of study and practice/experience).

What I often see is people being beholden to a particular system and not truly understanding what it is about the system that makes it tick. The challenge is these often are the people teaching the system not just the people practicing it (i.e. the students). The dissemination of information is critical to the understanding and progression of any system and the people operating within the system.

Therefore it is essential to understand/learn the key principles/concepts of the system and then how to apply them across a large bandwidth keeping in mind that versatility/adaptability is a neccesity because in order to progress we need to understand all the variables present in the moment and keep in mind that a system with strong principles will stand the test of time and the present because it is able to adjust accordingly and still be in a constant state of progression versus digression.

What also must be kept in mind is simple logic and science that up until now has not proven to be anything but truth (absolute I am not sure, but as it stands, truth). For example concepts in physics, geometry, algebra, and even more specific to the world of training and athletics things such as General Adaptation Syndrome, Law of Specificity, F= MxA, and so on.

We operate in a world filled with information, ideas, thoughts, theories, systems and interpretations/perspective/points of view but often we forget there is a foundation, a platform for which any thing constructed is built upon. There is room for adaptability, just look at the human species throughout time and this obvious. But we must not forget the basics principles and concepts in which a given system is built upon and we must learn how to implement with as little as bias as possible, as little ego and attachment as possible and keep in mind that we have to be able to adapt to the given moment with the basic principles in mind/action.

The Hero Figure & moving beyond

2009-06-29T20:10:00.000-07:00

What began as a way to ‘help’ a friend turned out to be so much more. Yes, lets play with this idea of help. That is what I do, I ‘help’ people through teaching, coaching, educating, motivating, supporting, listening, advising, and so on. I am a Hero, yep you heard it right, I have through the process of helping my friend ‘edit’ her amazing book, which is soon to be published, discovered through this process my role play in life.

The Hero, I will not give it away because I cannot even do the justice my friend Aimee does in her description of and explanation of the Hero but it is safe for me to say and Aimee verified that I indeed am the Hero.

Now, in the book Aimee refers to the Hero in terms of the roles we play in our ‘romantic’ relationships. And, yes, I have indeed been this person in all my relationships and what to me by bigger surprise is that I not only play this in my romantic relationships but also my life on the whole, just look at my profession.

My process of transformation out of this role begun long ago and is still in process. Through my self study of eastern philosophy, my personal experiences and the lessons they have taught (a big debt of gratitude to all my romantic partners for helping me in this), the coaching program at ITP and the introduction of meditation and yoga I have truly seen my transcendence of the Hero role.

This is not too say it does not appear here and there, but it is too say that I am aware (because of Aimee’s writing/book) what I have been in the past and what and how I have conducted myself and I have been able to ‘label’ or at least identify in words exactly what it is, the Hero.

I knew I was doing things that were not conducive to living my best life and I knew I wanted to change, evolve, shift, transform these. Now that I am armed with more information I have a great understanding and can take it too the next level. I know that Aimee’s book will help many people and I am one of the fortunate souls to be blessed to have read the book and be able to directly interact with the author!!!, how awesome is that!

Awareness is one thing, action is another and developing practices that help one to take action are essential. My meditation and yoga practice have truly begun to transform me on levels that I knew were possible but was not yet able to reach. These two practices have helped to me to put the pieces together and take myself to new heights, new boundaries, borders, and push beyond my self imposed limits conscious or unconscious, patterns and/or complexes.

The process is a journey, a lifelong one. I continue to move on the continuim and flow in the direction that my paths take me. Understanding who I am, what I am, how I am, how I be, etc. has been a catalyst putting me in the position I reside currently and will move toward in the future. My curiosity, exploratory nature and adventurous spirit puts me out in the world and gives me the opportunities to challenge myself to go beyond fear, to go beyond ego, to go beyond the false façade and inspire and motivate myself to be what I be!

I am grateful for people like Aimee, who are taking and sharing their life experiences, their educated opinions and bringing them to the people with the intention of helping people evolve and grow beyond their current status and in the process help evolve the consciousness of all society. I am in training myself, working on developing the ability, skills, to share and exchange with people in a way to help evolve the consciousness of all society.

The reason I am here today is that I am transcending the Hero and it is through all my experiences and my curious nature that I am in a position to do so. I am approaching my role with humility, humbleness, compassion, gratitude, unconditional love and as a person who knows a way or 2 to transform ones self. I am a living example of this and that definitely enables me to be in a place to share these ways.

I used to think I could change people, that I could be the difference, the reason, the purpose behind their desire and execution of their transformation. I used to want to be the ‘hero’, the one who healed people. Well, the fact is you are the only one who can help, heal, transform, etc. yourself. I can give you information, support, motivate, inspire, educate, teach, and coach you but it is you who takes and makes the conscious choice action to push/explore/establish boundaries, borders, and limits.

This awareness helped me too understand on a deeper level what it meant to be in my position, to serve my role in life. It is not to be the hero, it is to be a leader by example, transforming myself and doing all the things I offer in my services for myself. Of course, the other side that I do is I take/make the conscious choice action for myself and show myself the way I feel best suits me.

I am no healer, I am no hero, I am just like you a human being doing my best to live this life to my full potential and beyond. I am here to lead by example and challenge conventional wisdom, traditions and test the limits, borders and boundaries that we understand to exist. And through this I am here to inspire, motivate, coach, share, teach, educate, support, listen, love and serve all the people whom I encounter as they wish and within my essence.

The answer is there, it is within you! It is up too you to discover this answer and I encourage you to do what you need. And, I want to extend my gratitude and love to Aimee for inspiring, motivating, coaching, teaching, educating, supporting, sharing with me! You are a leader and you are doing so by example and I must have learned something in life, to surround myself with great people doing great things (and if you are reading this that includes you).

My gratitude to all whom have and continue to touch my soul, spirit, life and challenge, inspire, motivate, coach, teach, educate, share, support, love me!

Where has the Science and Art of Training Gone???

2009-06-25T17:39:00.000-07:00

Seriously I am looking around taking it all in and wondering what has happened to the science behind performance. We have for the most part sold out as usual in hopes of a magic pill and fulfillment of our egoistic desires. We are bombarded with a multitude of magazines, commercials and so-called experts all trying to sell you something in which they make big $$$, often claiming scientific prove which is the quote of one source and truly the manipulation of the words in many cases all in search of the instant gratification.

This is not to say one system, one this or that is better than another. In many cases things out in the world of health, wellness, fitness, training, etc. have some merit. But, often it is the case that I hear of people spending inordinate amounts of money on Chiropractic work, physical therapy and supplements in an effort to get and stay healthy. I am not certain that is the model we want. And, with all the information available, why are we still so f**king fat not only here in the US but worldwide.

Somewhere along the line, sound science and application through art has been lost and the valuation of people like myself has been diminished to the point where one weekend or an at home test makes you an expert in this field.

I know many whom have slaved hours and hours through experience, research, education, discussion, etc. to learn and gain a deeper understanding of what it takes to be healthy, well and fit. It seems that these people are often overlooked due to the hype, marketing and advertising of other things.

So, that is my rant and my point is that we as a society seem to be chasing our tail and in the process I do not see us getting smarter, better, fitter, healthier, more well or wiser. Being skinny does not make you healthy, lifting lots of weight and/or being able to wrap your legs around your head do not either.

Enough of this diet book, this supplement, this WOD, this chiro, this bullshit it is time to take a step back and realize that it is far easier than the latest fad, the hardest workout, the best supplement, the best diet, etc. Are we really that ignorant as a society.

We need to slow down and stop for a moment and think, really think without our ego and attachment to things and realize what is the makes of a healthy, fit, well, happy person and society and I would say that it is not what a majority of us are doing. Shoot, I hope I am 'wrong' but.....

You will be the judge of yourself and that is what matters.
You will make the choices you need to and that is what matters.
You will inform yourself however you need to, through whatever means you need to and that is what matters
You will be whom you wish to be because of your actions and choices and that is what matters.

It is not for me to tell you what to do but it is for me as a professional to share with you my observations of some of the absurdities that I see in the world of health and wellness. Now, here we are trying to reform healthcare in this nation and it is absolutely f**ked up.

We need to take a look at the food companies, the rules and standards set out by the FDA and USDA, and the $$$ behind all this crap, the insurance companies, Doctors, etc. Sh*t would should need very little healthcare because we have all the tools, etc we need already to be as healthy, well and fit as we want...we do not need a government healthcare system to take care of us, in truth. But in reality with the disillusion that exists maybe we do....

Awareness is huge, and I hope this 'rant' of sorts or reflection opens some thoughts and please feel free to offer your opinion.

In good health!

As the old saying goes, I have a lot to learn

2009-06-18T18:39:00.000-07:00

No matter what there is always a check and a balance, a yin and a yang, a high tide followed by a low tide. For this reason I like to stay balanced and have an even flow. But, sometimes it is a challenge to advert from the highs of life and when I get caught up within them inevitably a low follows. This is the ebb and flow of life and this is the great equalizer offering us the opportunity to learn and grow, evolve and progress, appreciate all that life has to offer and humble us.

It is times like these that I simply slow down and take a moment to evaluate and take time to gain perspective so I can learn from and grow beyond these points. It is times like this that I am humbled and reminded that I am human, not superman, not a superstar, not the best, just a human like all others who walk this earth.

There is no best or worst, right or wrong, good or bad. There is only perspective and point of view as represented by my prior statement, this is my perspective. And, in my experiences life offers many opportunities to learn and/or embrace this. Some of these are learned harder than others and up till a few years ago I seemed to learn harder than I do at this stage of life. But, this does not make me exempt.

I am grateful for moments like these and you may ask why and simply put it allows me the opportunity to learn and share in my experiences. Sometimes people ask if I am always positive, or always in a good mood and truth be told I would say 95% of the time that is the case, it has not always been so but because of lives lessons I now can humbled say so. This being said I have those other moments and it is because of these that I am able to stay in the 95% category. Far from perfection but perfect for what is and what is meant to be in life.

I am accepting of the gracious gifts that life offers even when they are more challenging than one wants, wishes for or desires, even when the do humble, humiliate, and ground. For this I humble bow my head in the offering of Namaste and Om Shanti as we say in yoga and simply say thank you to life and all the wonderful people and things that bless me on a daily basis.

As the old saying goes, I have a lot to learn and the more I learn the more I realize how ignorant I am and therefore humbled, grounded, compassion, open and grateful!

Stopping to smell the Roses, How fragrant/beautiful they Be!

2009-06-17T07:28:00.000-07:00

So many interesting opportunities lie in front of me. It seems daily I am receiving offers from people to do some cool projects. And I have to say I am speechless and truly do not have a clue as what to do. I know this I am grateful and appreciative and that I really want to do them all. But as my fortune cookie said the other day while in Germany, do not accept what you do not want to do.

So, I sit in peace, stopping to smell the roses, contemplating and reflecting on life past, present and future. I consider the unlimited potential and possibilities and I ponder. I know the world is my oyster, my pearl, my gem and I get to choose how I wish to spend my fortune.

Today I sit at a crossroads with many paths to choose and many directions in which I may travel. I realize that I must keep on walking, keep on singing, keep on moving and grooving and doing what I do regardless. And, this I do today and everyday, I awake and take charge of the day and explore life and my relationship to all.

It is an amazing and wonderful position to be in, one where people are seeking to join in with you, share with you, play with you, etc. I am honored to have built myself and positioned myself in a way where things exist as they are. I realize there is so much, so many journeys and paths worthy of following.

I am not worried, nor concerned about the outcome or decisions. I am flowing with it all and taking time to appreciate the place where I stand in the present moment and because of this I have no worries about the future. Everything has and does work out just as it is supposed too, not always how you 'think' but exactly as it is to be.

Therefore, sit back, listen and observe, be humble and grateful, believe in yourself, trust in the process, have faith in all things and surf the waves of life and keep on climbing open to all the possibly routes, possibly paths to get yourself to your peak!

When its all said.....

2009-06-15T12:47:00.000-07:00

When it is all said, when it is all done how are you, how do you want to look upon your life? Yeah, this is an important question I continue to ask myself as I set out to live my life to the maximum, to its peak potential and beyond.

I take time to observe what is happening around me, how things are happening, how people are doing life, their life and I observe with an open mind, an empty cup and place myself in their shoes. Why? Because everyone and every moment provides an opportunity to learn and I believe we all are teachers as well as students.

At the core of it, the core of life I feel grounded, peaceful and grateful, compassionate and love unconditional. Also, an integral part of my core is desire to explore, be adventurous, challenge myself, take calculated risks and really explore the depths of my core and all that is around me. Therefore, I am in a constant state of motion finding myself being grounded in the flow of life and living. I find myself being still, taking time to reflect and observe what has and is happening in and around me and this world, exploring the unlimited potential, unlimited possibilities of life and that this planet offers us.

I know this, when it is all said and done I want to have lived my life without self erected limits, borders and boundaries. I want to know that I went out everyday, every moment and did the absolute best I could and carried myself in unconditional love, gratitude, peace, compassion, with an open mind, eye, ear, and surrounded by amazing people and the beauty that relationships provide.

I look forward to having an amazing partner to share in these experiences, amazing friends and family to laugh, smile, and cheer life with, and a life that inspires others to achieve their own personal greatness, to live their own life without self erected limits, borders, and boundaries.

The way is clear, the path is open, the journey is happening and how to do it and how you want to see it, feel it, experience it is up to you. I will just say this I am here and you can always find me if you ever need a friend to share in this beautiful life with.

See you along the way of your path on this journey of a life with unlimited possibilities. Now the peak awaits me so I off to set out on my adventure to explore how I am going to get there and I will be doing so with smiles, laughs, love and gratitude open to the way that I flow with.

Another Trip is complete

2009-06-15T12:45:00.000-07:00

Yet another trip, yet another amazing experience full of wonderful, funny and inspiring moments. Nothings too far, nothing out of reach, all within our grasp if we put our hands out a reach for ‘it’ So, I put on my flip flops, slap my hat on backwards, board shorts, t-shirt and backpack slung over my shoulders and I reach out and grasp the world with my own 2 hands.

As I walk this land, traveling about, meeting people of all kinds I tread lightly leaving no trace but a smile on the face. A smile that reflects all the while the gratitude that fills my spirit with peace.

I cannot help but open my eyes and take a look around me and see how much, the unlimited amount of love that fills my space. Along this journey I have been blessed, touched, gazed upon the people of this world with open arms and a willingness to explore with me all that this world has too offer and more.

My experiences have taught me a vast and limitless number of lessons, so much so that I keep learning from them far after they have been ‘experienced’ in the moment. One lesson that I continue to learn but maybe truly have only begun to grasp is the beauty of each person, each experience, each exchange, each engagement, each perspective of all those whom I encounter and beyond.

We all are human, a simple but often forgotten fact. We all have basic wants, needs, etc. No matter where I roam I experience this and these experiences remind of this point. What I understand is that little fact is so important to getting the ‘maximum’ out of the experience. I am aware that when I remove my judgment, empty my cup and open my mind, body, soul, spirit, heart, eyes, ears then I am far more able to truly see the beauty and enjoy the experience.

It is a wild, crazy world and there is chaos everywhere but people function, people work together to make it work, to make it happen. We find are flow, our rhythm, our ability to mix, mash and blend into a beautiful fusion.

We are relationship oriented and it is our relationships that truly help us to define ourselves. These relationships extend beyond human interaction and include our relationship to nature, space, perception, perspective and probably the most important relationship, the one with our own being. Traveling really helps me to understand the importance of relationships and how in principal there are core concepts with all relationships but each one is so amazing and unique to itself.

My relationships are beyond value, they bring life to life and make it so much more fun and amazing day in and day out and I am just truly grateful for all the people who are, who have and who have yet to bless me with the opportunity to form some sort of relationship with them. Many of them have no name that I know but I realize they like me walk this earth and share in many experiences even if from their own point of view. For instance the guy sleeping next to me on the train as we travel in the same direction toward a destination, his name unknown but I am aware of his presence and I realize he has a story just like, a life he is living just like me.

Life is, what life is and for me that is a big playground full of tons of amazing things for me to explore, encounter, exchange, share, touch, feel, look, smell, taste, etc so I can live it to my fullest potential and beyond! I just ask everyone to join me and lets play and have a kick ass time living the best life possible and making sh*t happen!

See you on the playground!

Are you settling in life?

2009-06-10T13:09:00.000-07:00

Whenever I spend time on the road I always find moments of solitude where I take the time to reflect on my life. Sometimes I ask myself questions and today is one of those days.

Being blessed with great fortune in life I felt it time to contemplate whether or not I am a settler or better yet settling in my life?

One reason is traveling I often see/meet people who are content with the life they live and just settle into existence. For these people it truly is as good as it gets and most of them are very content and happy with said existence and for them I applaud them for finding a form of personal peace that they can live in/with.

But, this is not me, this is not for me. I am an adventurer, explorer, one who enjoys extending and expanding myself, challenging and test my being. This I truly know and embrace, it is ingrained in my nature and being.

So, here are some questions I asked myself

*Are you settling in your relationship or willing to do so? Heck no, since I am single this is more a forward looking than something I am experiencing.

Are you settling in your job? Again no, I am constantly striving to better myself and what I offer, etc.

Are you settling/settled in your ways? Nope, I believe I have core values, principles, etc. but I am open to bettering myself...this is the nature of my beast. Note, this was not always the case as I often fought change out of truly a lack of understanding of the knowledge, info, wisdom I have currently.

What are you willing to do to get what you want?

Do you want the easy way or the more challenging way(s)?

Do you aspire to 'greatness' in life or are you willing to accept less?

If you know me then you understand that I truly believe their is no right nor no wrong. Who am I or is anyone else to say this is the right way, only way, etc. No judgment passed for whatever one chooses, I am empowered to make choices and I hope you feel, understand and know that you are as well.

Germany Part 1

2009-06-08T05:25:00.000-07:00

WOW! Teaching abroad in a foreign land, specifically Germany is such an amazing experience. Anytime I cross borders I find myself in just a complete state of wonder and appreciation as I am so curious and open to see firsthand, experience firsthand what the people and land has to offer.

What I did not truly understand was the difficulty I would have presenting the material I speak on. To my surprise the language barrier is not the challenge it is the fact that many whom I have spoken with tell me their country is resistant if not hesitant to change or the innovation of new ideas.

This all being said I have found those whom have attended the seminars-workshops to be more than open and willing participants helping me to learn and grow immensley in my ability to teach, understand, translate and share what it is I offer.

There are definitely different standards and approaches her to fitness and training. The one that standouts to me is how after training or even a game-match the players sit around smoking cigarettes and drinking beers and not just one, LOL. The culture is definitely different but I really appreciate that this is their approach and their way of doing things. As I told them, I would not advise this behavior on a regular or daily basis but I understand that we all have our way of doing things and in Germany this more than norm than the exception.

Nonetheless, this experience has been nothing but an amazing life enhancing and enriching opportunity and I know I will be back as I have already been invited because those who step beyond their boundaries realize what I bring and it is far beyond the norm.

As I say I do not teach just exercise I teach physics, geometry, alegbra, art, philosophy and psychology and I translate it in multiple languages and across all borders and boundaries. It is so cool to have such a captive audience in to do so outside of the US!!!

So much more to come!!

Meditation

2009-05-27T10:49:00.001-07:00

Meditation can be done anywhere, anytime, in any given moment! It is not something that requires one to go to yoga class, sit in a group meditation, find a comfortable, quiet setting, etc. In fact those are great examples of places where one can meditate but meditation is far more.

In fact, meditating while doing an activity is an amazing experience that will truly heighten the moment and activity. A great example is running where people will often feel a sense of freedom and just allow themselves to let go of everything and enjoy the surroundings, the air, the feeling and sensations from their breathe and their body moving.

The key is we can meditate in everything we do! It is a matter of where letting go of attachment to what is happening even though we may indeed be aware of our breath, our surroundings, etc. Awareness or consciousness is one thing, being attached is another.

For instance when meditating it is amazing to come to a place where all thought, all existence, all everything is suddenly nothing and you feel nothing, you are nothing, life is truly what it is and you are as you are. This state is achievable and there are those who can get there and stay there for extended periods of time. One may argue this is the goal of meditation and I would have a hard time disagreeing. However, I will say that goal only comes through a consistent practice and even the practice does not guarantee the outcome. So, this being said I encourage all people whether in a seated meditation, active, etc. to just allow what is too be. Do not judge, do not get caught up in the experience but rather just enjoy the experience for what it is. Allow yourself to be with ‘it’ and allow it to be with you.

If you are in a seated meditation, in a place where you are meditation with yourself or others such as a yoga class focus on your breath and maintain a strong and solid posture (seated or kneeling position which are most common). And if you fall out of or lose your breath, etc. do not fret, take this as an opportunity and bring yourself back to meditation.

Every time you meditate you will find a different and unique experience. This is the beauty of the practice and through consistency you will find a place where you can sit comfortably and release all that resides in you and completely relax yourself and come to a peaceful state of being.

There is no wrong there is no right! This is true in life and meditation. There are only experiences and our perspectives on them. No judgment, no attachment, just freedom to share, explore, exchange, experience life in its purest form, how you wish and no one else.

Opening Doors, an act of kindness!

2009-05-24T22:52:00.000-07:00

Opening doors is an act of kindness practiced for the simple sake of recognizing anothers presence and showing your gratitude.

Often in the past I used to notice peoples response and wonder what made people acknowledge or not, your act of kindness.

Nowadays, I am conscious of the reasons why I open doors and through this I have learned it has nothing to do with acknowledgement but everything to do with acting in my essence and just being a thoughtful and grateful being.

I am honored to be able to open doors for people so they can enter into whatever it is they seek to find behind/through that door.

With my own 2 Hands

2009-05-21T16:41:00.000-07:00

Changing Your Life

Is it time to take the bull by the horns and create the life you envision? If so, you need to create the environment that helps you create your vision. This requires a clear picture of what you envision and requires skills that will help you to bring the vision to life.

Your first step is to spend time visualizing what you want in your life. Here, it is important to create a place and environment where you can take the time to visualize what you desire. Make sure you have objects/things in your space that help bring you a sense of peacefulness, a sense of calm and soothing, a sense that this is your time and you have what you need to bring about your vision.

Some objects/things that may help you are candles, music, incense, a comfortable pillow or chair to rest on, being at the or near water or in the mountains, taking a long hike or walk, doing yoga, etc. The key to the success of this process is identifying what you would like in your environment, and being aware of how that changes over time during your visualization process.

Keep in mind, it is not necessary to use visualization practice in any particular ‘way’ but instead create a way that brings you to the place and vision you are creating. Most important is to put your vision in a form that works as a daily reminder of why you are doing what you choose to do each day and how your daily actions bring you to the place you want to go, the place you will be.

One possible way to foster your vision is through the use of written affirmations. Written affirmations are a great way to see in your writings and speak in your voice the vision you are creating. They serve to center us and remind us of where we are and where we will be. The focus brought upon us through affirmation helps to bring us closer to our vision.

Affirmations are typically short in words and have a rhyme which helps serve as a simple and effective way to make them part of our everyday life. Below is an example I use,

‘Today is my day! This is my day to be the best I can be to live and represent the values, attitudes, morals that I aspire to live my life by. Today I am a champion of these attitudes and I will lead be example. Today I evolve myself to a higher level of being, today I make and be the difference.’

Another possible way is through the development of a montage of images and words that resemble and express your creative vision. This artistic process helps to put your vision into real terms with more than just words by including images that serve to help you visualize the picture with greater clarity.

Keep in mind, that your vision must be one you belief in and that is representative of you (i.e. who, where, how, what, when, & why). There is a big difference between creation of a vision and bringing it to life. Therefore, once you have your vision design, it is important that each day you create a practice that serves to bring your vision to life.

Once this vision is created, the visualization process through the use of your affirmations and/or montage help to remind you and strengthen your belief that your everyday practice, your everyday actions, are leading you along the path that ultimately is you and your vision coming together in harmony.

Anything is possible! You must believe, have faith, trust and do the daily practice, the daily actions and create the space and environment to bring it to life. You must be the exception to the rule and be the one who inspires others without even knowingly doing so but just by being and walking the path you wish to walk.

This truly is your life and you can be, do, think, feel, act, speak, and create anything you please. And once you define this vision, let go and detach from it and allow it to come to life by living the vision day in and day out through your practice. Allow it to flow and be, close your eyes and trust in the process, trust in yourself.

The Steps Defined (in no particular order)
1. Create space to develop
2. Define your Vision
3. Learn, acquire the skills, tools, and objects you need to create and bring your vision to life.
4. Practice Visualization.
5. Create Affirmations
6. Practice Daily
7. Be The Exception
8. Have faith, trust and full belief in your vision and the creative process
9. Let go and follow the flow.
10. Enjoy the journey, the process, the path.

U R as U R, & U R perfectly good as is! Accept URSELF!

2009-05-20T09:10:00.000-07:00

So why do you compete, or do you? I sure do and I do so with myself. I am not certain I would call it competition but more like a constant exploration and curiosity. But, not because I believe I am inadequate or have achieved a state of perfection but more so because I like going beyond perceived limitations, boundaries, borders and fears, I enjoy challenging myself so I can learn, grow, evolve and as a professional who works in this realm be one who speaks from experience and therefore when sharing, speaking, discussing, exchanging with others, they understand that I live my word.

Yes, I do believe in the moment, as we are right now we are perfect, not perfection but perfect. Why? Because we are a summation of our experiences, our perspectives based on these experiences, judgments, observations, encounters, exchanges and so on. As a human being walking this planet I do feel a duty to be the best I can be, to be open and willing to see things from other perspectives and then if compelled go out and see firsthand. Does this mean I am going to go bungee jump, heck no, not something I want to do but I sure respect others who do it or have done so. In fact I have admiration for them facing their fears, etc. or whatever the motive, drive, determination, reason behind THEIR CHOICE!

In life many of us are fortunate to be in a position to make choices and therefore determine the direction, path, journey we wish and will travel. This being said, you who are reading this probably have chosen your path and thus created your state of perfectness in the moment. The best part is, if you understand this and go through the process of realization and then turn to a process of actualization you will understand that if you like what you are doing then you can chose to stay the course but if you do not then you can change it!

Is it that easy? Well, truth be told I do believe so but I also understand that our society says no and puts out filters to support the fact that change is hard, fear is a factor, and that we need to follow such and such rules. Well, I am not a rule maker nor follower, instead I chart my course and allow for the currents, winds, etc. to play their role and make adjustments through calculated choices and with a bit of adventure and risk to help me create the path and journey I wish to follow.

So, I am working on living my life without limits, borders, boundaries and working on mastering the principles of human performance in all aspects of living through a state of constant exploration and in the process being unconditional in my love for self and all things, being compassionate and grateful as well. Yes, I am leading, charting, plotting, exploring the adventurous life that is Joe Sarti everyday and through my experiences I learn, grow, evolve and share with you all. And, I understand this, as I am right here and now I am perfect, I accept this and embrace it and am humbled by such a thing and that I have the ability to recognize but not be complacent but rather take it as an opportunity. Also, I realize this has nothing to do with competing against another, in fact I would love for us all to be playing, plotting, charting our courses of life together and sharing in the experience in an effort to help the human consciousness evolve throughout the world community, for the betterment of the world community!

Crossfit Level 1 Certification

2009-05-18T09:29:00.001-07:00

Life is about choices and I am in a position where I can choose the directions I wish to travel. Being open and curious brings with the opportunity to learn and experience a wide variety of opportunities and I am a person who loves doing many things. I am only limited by my creativity, imagination and my ego.

Along the path of I life I have learned and experienced many things and it is those things that I have experienced that I truly feel I learned the most from, especially in the sense of the essence of the experience and gaining firsthand knowledge/information. In the past I have taken others words or experiences and allowed them, by my own choice to influence me and often times I have found that was not in my best interests. So, today I like to go out and give it the ole' college try myself and see, feel, taste, touch, experience things. Of course with all things in life, this is relative ( I do not plan to jump of a bridge anytime soon attached to a bungy cord :-).

This weekend is a great example as I attended the Crossfit Level 1 Certification. Impressed?? very much so and I am grateful for the opportunity and experience for a variety of reasons and if I had listened or allowed the influence of others to affect my observations/thoughts/feelings, etc. about Crossfit I would tell that I would have missed out on a wonderful opportunity to learn about a great system of fitness/training.

Crossfit lives up to its word and it does as it says and says as it does. I like the foundation, principles, elements, and fusion of these things. In reality it did not reinvent the wheel but took a ton of great parts and put them into an awesome package that delivers results. If your goals are to be fit across the board and be able to play with your kids, run with your friends, do some cool gymnastic moves like pull-ups or handstands, lift some heavy weights and you love variety, community and self competition then you have found a great system.

Being a jack of all trades, one who powerlifts, kettlebells, trail runs, mountain bikes, snowboards, martial arts, kayak, play rugby and of course a YOGA practice I am a living example of what Crossfit is all about just not completely within their parameters but pretty darn close. Now, the system gives me a way to play around and get some more structured play sessions so I can continue to be a jack of all trades.

Plus, I believe as a coach, for myself, I need to be learning and experimenting with various systems so I can see how they work, effectively teach, coach and explain them to my clients and continue to satisfy their needs/requests. In the process I get to play, learn, experience, and meet new people, things, concepts, and enhance myself and those whom I encounter, nothing wrong with that.

Will I do Crossfit? YES! Did I drink the kool aid? No but I get it and I have to say thumbs up to a great system that backs it up!

I have been very blessed in my life to experience many things and have many good to great coaches and this has helped me specialize and enhance my bag of tools, skills and abilities and Crossfit gives me a place to put them all into one bag and pull from that bag and play around in sound way.

I give a big applause to the Coaches who ran the show this weekend, they do an excellent job of explaining and representing the system and Crossfit should be proud of them as I know they are. I look forward to contributing to them and the community at large and continuing to enhance, evolve, develop the system much like with Kettlebells and Yoga amongst other communities.

You know, if I was not on the path I am and living the word I preach then I would have never had this experience. Freeing myself from ego, judgment, attachment and hard ass opinions has and did not serve me in that moment, the only way it served me was to learn that it does not serve me! I am thankful that I am embracing these concepts and principles and the main one of living without limits, borders, and boundaries, being open, compassionate, grateful, and respectful of all things! I am thankful for all that has happened to put me on this path, I am sure there were easier ways to get here but I am here and now and for that I had a wonderful experience and I have the great honor and pleasure of joining in another amazing community and have another outlet, place, way, to share the goodness, unconditional love, gratitude and ass kickingness of life with amazing people!

3, 2, 1, GO! and do not leave the hips behind ;-)

Namaste and Om Shanti

Upcoming Seminars/Workshops

2009-05-14T16:26:00.000-07:00

Below is my upcoming International and Local Teaching/Training. Please feel free to email me with questions and more details, etc. joe@fitnessjoe.com

_________________________________________________________________________________________________________

3 Pillars Personal Training Studio, Menlo Park, CA

http://3pillarstraining.com/

Kettlebell Seminar

*Monday May 18th
*Monday May 25th
*Monday June 1st

_________________________________________________________________________________________________________

Germany: Cologne, Berlin, Frankfurt and others

June 5th-14th

Holistic Health and Wellness for Athletes/Strength & Conditioning Seminar

I will be teaching at various Mixed Martial Arts gyms and other gyms as well for the dates listed below. The seminar/workshops will include teaching movement with Kettlebells, Powerlifting, Olympic Lifting, Bodyweight, Odd lifts & Yoga. In addition the workshops will discuss how to integrate and maximize performance in sport and life through proper nutrition, recovery, rest and meditation.

For more information please send me an email at joe@fitnessjoe.com

_________________________________________________________________________________________________________

Samasati Nature and Yoga Retreat Center, Costa Rica

http://www.samasati.com
http://www.mariannewells.com

August 15th-August 30th

Yoga 200 Hour Teacher Certification Program (Yoga Alliance Approved)

I will be assisting Marianne Wells for the August 15th- August 30th program. For more info please visit either site and feel free to contact myself, Marianne or Samasati.

Crossfit Certification

2009-05-13T11:14:00.000-07:00

Yep, that is correct I am heading to San Diego this weekend for Crossfit Level 1 certification. This may surprise many of you and for good reason, let me explain....

So, I have been critical if not to say a non believer in the Crossfit system as well as others, it is not standalone in this case. But, as I mature and gain practical information through study and application I begin to see the merit of all systems, all things in life...ALL!!! I have to say my ego, which is a bunch of BULLSHIT! has hindered me in the past and I have allowed others opinions to do so without seeking and learning through firsthand experience. One lesson I have learned is that nothing mimics first hand experience like firsthand experience, no disrespect to any others.

So as I grow as a human being, which is most important for me, evolving as a complete being not just a coach/teacher/athlete I have learned to set aside EGO and be open, compassionate, grateful for others opinions and experiences and go out learn firsthand before passing judgment. This is truly opening doors for me rather than closing doors and I would rather have my doors open to the unlimited possibility rather than closing of a door/path because I have passed an egotistical judgment that really only holds me back.

My criticism is truly unjust in a general term. Crossfit does have its limitation and is by no means the one and only answer. However, it has many wonderful elements that make it a system that is worthy to learn, teach and implement on some level. Therefore I am heading to get certified.

As a seasoned professional I see ways that I can train the system implementing all that I already know and see how it can benefit me and how I can in turn more importantly teach the system to others, which is the primary purpose of the certification. Personally I am a playful person who loves to do many things. I truly am an athlete who dabbles in many different types of training systems and methodologies much like Crossfit. However, I am less concerned about how fast I can do something, or my time and more interested in having a well rounded program that compliments my personality and playfulness and that will enhance my abilities to teach and reach a larger community in this sense all while increasing my general knowledge of training! Afterall I am in the business of coaching and teaching and it is my job to learn, study, explore so I can help my clientle.

No kool-aid here, just the fact that all things have merit especially if people are taking part in them. All things are not 'perfection' and some are indeed better and more complete than others and all serve a different purpose for different people and this I understand and respect.

So, I am putting aside false pretense and judgement, opening my mind and soul to the experience and what these people whom have invested time and energy to come and share in their passion....and hey, I love to challenge myself and learn so start the clock, cause here I come "Fran" and "Diane", as Jimmy says I coming to get ya!

A letter to my Essence, my essential self!

2009-05-06T11:26:00.000-07:00

In the search for understanding of self, discovering and uncovering my essence and my essential self I have traveled far and wide, to 23 countries, hundreds of cities, towns; many mountains, beaches, rivers; had countless conversations with countless number of people all in the effort of exploration and definition.

The number of lessons learned is infinite and growing as is the number of places traveled or yet to be traveled too, conversations had or have yet to be had, etc. Through it all this is really a big part of it and in its own way/words describes my essence or essential self....

I am what I be, what I am and in this moment or in this life what it appears to me is that I am an adventure seeker, an explorer who is curious and wants to learn, share, exchange, see, experience, feel, taste, be part of, live the life of, etc. And, as it becomes even more clear I find that in doing so I am better able to lead by example, speak from my truth, my essence and truly share with people my experiences and share in theirs all in the name of living life to the fullest, living without limits, borders, boundaries, fears and truly challenging and pushing myself to new frontiers.

The lifestyle of a person on the road, out and about, engaging, being a part of the world community! This is an amazing realization and truthfully more of an acceptance and embrace of my essence that a real discovery. Honestly I have known for years that I was like this, I just was not and am still not with 100% certainty how it all is going to show up or play out and part of the adventure and exploration is not knowing and being open to the moment, to the present, to the experience and allowing the present moment to move you in the direction you move.

I fought this for years, fought living my truth, my essence out of fear, out of influences that were not my own but allowing others to direct me, out of what I thought was the "RIGHT" way to do things, out of fear of loss of control, loss of partnerships (intimate partners), out of many factors that were not truths but things I made up due to my choices.

So, it has been a journey and continues to be one, but through time and by traveling down the paths I have and awakening to present moment, becoming conscious, becoming grateful, and finding uncondtional love, understanding and embracing non-attachment, embracing the compassionate way for self and others, and so many more factors (practically endless things, lets just chalk it up to an accumulation of the collective of all my experiences) I have come to my essence.

I stare it right in the face every time I look in the mirror, or engage with people, etc. I am not afraid of it and nor am I attached to it but I am embracing it and flowing through life with this understanding and an appreciation of my past, present and future.

I realize that living this way is not for everybody, and in fact may be for only 1% of the population. Many may not understand or even want to and many may be curious and some may even wish to do what I do in some way or another. None of this is important, it is part of life and the experiences we have. I am just grateful to have found my essence and embrace it in the present moment.

This chapter is in the beginning stages with so many potential pages to be written and many chapters to follow, stay tuned it is growing in adventure which means many stories, reflections, and excitement to come through the many varied expereinces and opportunities.

I say all this as a reminder to myself, as a letter to myself and my inner essence. Thank you for sharing in this with me and making it what it is!

Slowing Down

2009-05-04T16:58:00.000-07:00

Yep, thats right, time to slow down! Seems odd for a person such as myself to say slow down or even promote such a concept. But, I have found that this is crucial, especially in this day and age, to take time to slow yourself down, to stop what your doing and just sit, be, and I am not talking about watching TV.

Through the implementation of yoga but even more importantly the practice of meditation, sitting in one place, quietly breathing and just allowing myself to be in the here and now, thoughts to flow in and out of me like a river has truly slowed me down and made my life so much more peaceful and more important helped me to learn how to appreciate everything I do, every moment, every conversation, everything and to see it for what it is. The big thing is I started to see, observe things I was not because I never slowed myself. Instead of running I have found myself stepping slowly and consciously in whatever direction I move and with a curiosity and appreciate/gratitude I have never before.

The funny thing is I found that by moving slower I moved faster, by doing less I was doing more. This was not my intention nor an expectation but more a by-product of slowing down. I realized just how amazing and full of experience/opportunity my life really is. I have found that instead of having to do this and that because it is good for me, or necessary, or this or that I am doing it because I see the joy, the beauty, the experience, the excitement, the opportunity, and recognizing that i have been blessed with all these amazing senses and abilities to do in life and that I must do just because I feel like a kid in the playground, innocent and free, gleeful and playful, open and exploring, and just being with whatever I am doing in that moment, no attachment.

All the sudden I found more space, more freedom from my yoga and meditation practice and this gave me the ability to move in ways I had only imagined. I feel stronger, fitter, more flexible, more aware, more conscious, more open and free of hard opinions and judgments, less fearful and more understanding of fear in general, more accepting of life and the things being presented, more ability to say no or yes and realize if it was the appropriate path or direction at that point in time and so, so much more.....

All this has come about by slowing down and the practice or awareness came through yoga and meditation. I realize that this is not everyones way but it is one that drastically changed my life and allowed/enabled me to come into my essence, my essential being and be my authentic self. Because of this my life is full of life and at the same time I am able to approach life like a kid, curious or as in Zen, with a beginners mind and realize that each moment is a moment unto itself but it plays a role in each and every moment thereafter and all of life is a series of experiences and moments that lead you to where you be in that moment.

So as a friend asked me the other day, do I get down or depressed or bummed. The reality is no, I do not. I feel still but I act on gratitude and compassion, I am able to reflect and see things for what they are. Now, I am not saying never or I will never but I find that it is not happening. Is my life perfection, by no means but it is perfect here and now for what it is but this does not prevent me from wanting to learn, grow, experience, share, exchange, listen, hear, be free of attachment, etc. I am a beginner and as Bruce Lee says, when they close the casket, then you can call me a Master (if that is to be so, if not, so be it). The reality is I am living and enjoying life to the fullest, exploring the endless and boundless possibilities that exist.

I find I am so blessed in life with great people, unlimited amounts of love and affection, opportunities that are just amazing and full of experiences and memories that seep deep into my soul and spirit and add to the culmination of all the beauty that touches the depths of my being.

PS: I thank you!

What are we waiting for???

2009-05-03T17:04:00.000-07:00

Really, you ask yourself what you are waiting for in life? Often I hear people say they are waiting for the 'right' time but what is the right time, when is the right, is there a who with that right time?

I wonder aloud and I ask myself this question and now it seems that all I am waiting for is the funds and the appropriate event or weather to take advantage of what it is I want to do.

2 examples
World Cup Soccer only comes ever 4 years, so I am waiting for the 2010 event in Africa. Now, I have some other things I want to do as well that my overlap or sap funds from this and that is ok, but I have it in my sites and if it is meant to be it will...I am not waiting though

The other is too go to Nepal, Mt Everest and Tibet. Research has shown that there are optimal times and April/May is the best. So, I am planning this, now the 2 of these events potentially conflict $$$ wise but I am certain to do them at some point if not next year.

These are just examples of things in my life that I can make excuses as to why to wait, etc. but the truth is I am ready, I am able and I am willing so I am working toward them both as things to do. For me I have so many travel ideas, places I want to see, things I want to do whether I do these next year or not is not as important, AS LONG AS I am doing other travel things ;-).

I guess I am curious why we reason ourselves out of things, why we wait for the perfect confluence of events to conspire, etc. Does this approach serve us? Are we limiting ourselves from living in our essence? Are we cheating ourselves out of the things we want in life?

This weekend a number of people approached me (family and friends) telling me how awesome it is that I am doing all this travel and how they wish they would have done the same thing when they were younger. Many of them reasoned that as you get "older" you are able to do less and traveling abroad, living on the road, etc is just not something that older people do, so "do it while your young and you can" was the commonly shared feedback.

I understand this thought process and why they feel this way but I choose not to accept that as my truth, I choose to take life by the horns and do my best to live life to the fullest, to live to my human potential. I do not want to be limited by society, tradition, prevailing wisdom, money, time, etc. This is my F*&KING life and I have no time to wait to live my life the way I want.

Dam it is no wonder I love Frank Sinatra and that he also is Italian. Must run in the blood of us passionate beings!

The time is now, so what are you waiting for???

To be Chillin

2009-05-01T13:34:00.000-07:00

You know and some of you do indeed, I used to be so super passionate that I was often defensive, unable to laugh at myself, would get frustrated, anger, jealous, resentful, and just a plain old ass at times, not often but to often at the same time. But throughout these experiences I was fortunate to have the ability to look back and learn from this and from people who were kind enough to let me know I was being a pain in the ass.

The journey or this particular journey did not happen over night, in fact I would say it took 34 years to get to where I am today, which really is a place where I feel chill, peaceful, where I can laugh, poke fun and just be free and open to life. I can say this for certain, I am in a far better place where I am today than ever before. the road was not always smooth and some great people were part of the carnage along the way but it was not personal or at least now I can say that.

I have kept working and working on myself and thank goodness for people and experiences that have led to opportunities combined with other factors all that work is paying off and the neural pathways are being set for a place of peace, gratitude, love, compassion, humor, humility, openness, etc.

The journey is an amazing one, one I look back and have so much compassion and gratitude for everything. Because of this, missing out on 2 awesome adventures, 10 days in Norway for national geographic magazine (cause i was too short) and the Rickshaw Run in January has no affect because I am just grateful to have the chance and I know that many more opportunities will come about and these 2 helped me to gain more insight into my essence, so I have learned and I am excited to create more things to do.

Rickshaw Run, 3500 miles through India in a 3 wheel scooter!

2009-04-27T20:16:00.001-07:00

The adventures keep on coming! So, after 25 days hanging out in Australia and New Zealand I have come back with a BIG burning desire to continue my travels and extensively. Definitely I am looking forward to doing this traveling around and teaching which is already in the works for June in Germany and August in Costa Rica but even beyond this....so much is being discussed and planned and life truly is full of unlimited potential of possibility.

This is one of the things that always comes about when I travel, the unlimited potential and unlimited number of possibilities that exist. The experiences and opportunities that arise out of these is amazing, I know I am not at a loss of things to do, see, experience...I only would hope that I can accomplish it all or at least live in such a way that I am always out experiencing life to the fullest.

So, next up Germany in June, 3 (Strength and Conditioning) seminars scheduled and more in the works, then Costa Rica teaching Yoga. After that in talks with a good friend about co-hosting a holistic health and wellness retreat in Bali and so much more....

But here is the one I am eager to experience and in search of a good partner to join me on. I have had initial discussions with a great friend whom I hope will say yes, you know who you are!!! This next adventure will truly test on many levels and will be one to remember and tell the grandkids about. I am talking documentary, pics, twitter, facebook, etc. all in an effort to practice what I am all about, being free to live life without limits, exploring the goodness of humanity, the culture of a foreign land and the history all in the name of unlimited potential, great fun, memories, etc.

The event is known as the Rickshaw Run and goes through a 3500 mile odyessy through India in a 3 wheel, 1500cc Rickshaw. The things are known for breaking down and being totally unreliable, the race route is known as the un-route because well there is no direct way and nothing is guarenteed, not even finishing. Now this is done tri-annually and each time takes a different route. 64 teams will 'compete' over 2+ weeks. To me, this is the essence of what my philosophy of life is all about and truly is an opportunity to live my life without limits. Wish me luck as I go for my spot, no committed teammate as of yet on Thursday

http://rickshawrun.theadventurists.com/

http://rickshawrun.theadventurists.com/

The End of Journey that is never ending!

2009-04-22T17:19:00.000-07:00

Another Journey around the world has come to a completion, but in reality it is never over. I am still learning from Europe which was 10 years ago, it seems that these experiences live with you forever as they truly are great teachers of life.

Some things I learned on this trip
* People are people no matter where you travel, we are simply humans doing our best to live our lifes to the fullest and with happiness, love, family, friends, and a bit of fun.

*I cannot change things that I have done in the past but I can learn and in the process be humbled and thus evolve beyond where I was to become a better person, more loving, kind, compassionate, free, open, understanding, respectful, grateful, appreciative, curious, living with a greater sense of wonder and humor, more chilled, more relaxed, more peaceful, and on and on!!!

The simple fact is that I have done things in my past, acted certain ways, said things, etc. that I would never do today. I cannot take those things back, cannot change the past but I can learn from those experiences, humble myself, have compassion for myself and others who may have been affected due to my actions, and can choose to not repeat those expereinces and have gratitude that I am conscious enough to admit that I can do things better and willing to suffer the humility and make the changes.

We only know what we know and in time we learn, grow, evolve, change and therefore the way we act, respond, chose, be changes and everything in hindsight is clearer. The thing is to be open, present, conscious, humble and have that child like beginners mind where you are curious and willing to explore others, yourself, life, etc.!

Life is AMAZING, people are amazing, we are all HUMAN doing our best, lets appreciate everyone and every experience for what it is and if you do not like then be the difference, act the part by being that change you wish too see, these are the words I tell myself and thank you, all of you for making me who I am and to be able to learn and realize what I have shared!

Gratitude and Love

Reflection

2009-04-18T14:48:00.000-07:00

I have had the great fortune to visit many a beautiful places and do many amazing things in my life. Yesterday was definitely one of the HIGHLIGHTS of my life! Kayaking the Milford Sound in New Zealand playing with Dolphins, Seals, big beautiful waterfalls cascading 1000-2000 meters off of sheer granite walls with majestic peaks, glaciers and the most tasty, calm pristine water one could imagine for being in an ocean.

Now, pictures are indeed worth a thousands words but experiences are priceless! Truly pictures did and do not do this place justice.

I suppose if there is one word of advice I can give to people is that if you have the chance, the time get out and see the world, travel to foreign lands and not just the cities but the places that mother earth has blessed us with. And when traveling make sure to take time to interact with the local folks, this is some of the richest experiences you will have in your travels.

Often when talking with folks they tell me that many Americans do not take time to talk and share with them. The locals tell me how much they appreciate when foreigners take time to interact, engage and explore with them.

As I travel I truly realize that this world is full of amazing, beautiful people, places and opportunities. The world is sure bigger than the white picket fence, BMW and designer label clothes, not that there is anything wrong with this...to each their own and it does truly take all kinds and that is what makes the world so amazing.

When you travel you meet all kinds and you realize that a friendly smile and as Ernie, a South African man said too me, it is how you say things that makes the difference, and the reason I can quote this man is because we both stepped out of our box, had a beer and chatted about life, our lives, the similarities and the differences and how we came to meet up in a foreign land 'by chance'

I am grateful for my curious mind, my willingness to explore and in this experience the lessons I am learning and my realization that I have a responsibility to this world, to the people of the world community and it is imperative that I get out and do this work! Yes, I do believe we all have this in our unique way and it is up to each of us to figure it out.

What it is for me, well I am already doing bits and pieces of it and more keep coming. I am young and so much is in my presence and present and so much more in my future! Time will tell the story of what it is for me, I do have a vision, a intention but I am open to the present, to the opporutinities and experiences that life puts in front of me! So to say this is the exact way would not be possible, I just know that when it is all said and done I will fulfill my responsibility, my role and leave this world a better place.

I hope you all join me in walking this world, engaging with the people and places of this world and experience firsthand life in this world outside of your comfort zone or box and in the process discover your journey, what your responsibility is!

You truly can have it anyway you wish!!!

Perfect Day...and things that make it perfect for me

2009-04-10T18:11:00.000-07:00

You ever been so fortunate to have the perfect day? Well, I have and the funny thing is since I really began to tune in and open my consciousness I have found that everyday is perfect. Why not, I am alive, living, breathing, experience, embracing, feeling, being, sensing, learning, growing, loving, showing and being grateful, healthy, peaceful, and on and on!

So let me give you an idea of the past 2 days and what I have been experiencing in these 2 perfect days.

*Coffee at a great little spots where I can sit and sip watching time slowly pass and people cruise by doing there thing.

*A good book while sitting and sipping.

*A journal to record my thoughts and observations of life as I sit and sip coffee.

*Good music to listen to while sitting and sipping coffee, and while running, and doing yoga on the beach and while sitting on the beach watching the waves crash gently on the warm and soft sands of time!

*A good beach to swim in, too watch people, too watch the ocean, to run along, to do yoga on.

*Yoga on the beach

*running on the beach

*Sitting on the sand of the beach enjoying the views of life

*Peace and quiet and stillness that comes from living the moment and being in pure beauty and presence

*A good sweat!

*Silence

*Beauty

*Peace

*harmony

*grace

*Gratitude

*A being present, conscious, and aware that this is all happening here and now!

Feel blessed to be forutnate to walk in my shoes and be able to experience and share this with you all.

A reflection on my travel experience

2009-04-07T22:00:00.000-07:00

LIfe on the road, traveling such as I am is just one of the most important must do's in life. What one learns, sees, experiences, etc. is just mind bending, mind numbing and totally life changing! What you thought you knew, what you thought was this and that truly comes right in front of you and will challenge every aspect of your being.

this is not to say that this not part of normal life if one is open, aware and present but this is too say it is truly a unique experience unto its own. I mean truly this is something that should be mandatory or at least exist as an encouraged option in the US and everywhere. I know that some countries have this built in as an option and encourage their people to experience the amazing opportunities that traveling out of your realm, to a new land, new culture, new places, offers.

yes, I miss home, I miss my family, friends, clients, and some of the wonderus daily activities and lifestyle I lead but times like these make me appreciate and have that much more gratitude for all I have in my life, all the possibilities that exist! Plus, my level of compassion increases and I truly see much more clearly the realities of life and what can be done to shift, transform, change, improve some of the things that are less than appealing.

Also, one of the main things I see is the Basic Goodness in all mankind, all people. Even those whom I do not choose to mimic, follow, etc. they all serve as teachers and great reminders that we all are doing our best given what we know, what we understand, what we have at our disposal.

I am fortunate to have to opportunity and curious mind to explore and be open to all that is available, for this I am humbled, compassionate and grateful. But also this spurs me onto make a bigger difference, to share and exchange with all of the people of this world. This makes me want to continue to serve all mankind and explore and learn more ways that I can spread this awareness of the basic goodness and help others to open their eyes and perspectives to the unlimited potential of mankind!

I ask myself each day what can I do to make this and those I encounter shine and help their inner essence glow so they can explore their unlimited human potential. this means I have to do the same and holds me to a high standard, not others but me to be a leader by example and to show a possible or number of possible ways to go beyond our boundaries, borders, etc.

Blessed, honored, humbled, compassionate, grateful and full of life and love!

Dont Slip, Slick

2009-04-05T22:13:00.000-07:00

Went on a beautiful kayak trip today out of Airlie Beach which this area is comprised of 74 Islands the most famous is WhitSundays and Whitehaven (which is 95% silicon beach). We did not actually tour these as they are a bit far for a day trip but we did check out 2 other islands.

We were able to catch sea turtles and big eagles which was super cool and just floating and paddling through the beautiful waters is breathtaking especially when looking around you all you see is mountain filled with trees (tropical area) which makes up many of the islands

So, we snorkeled around and then there was the cool rock climb to a lookout. I could not resist and the views were indeed nice...but I thought what the heck why not go higher up and as I reached doing the splits, barefoot and hoping to pull myself and jump up to the next big rock, OOOOPS I slipped falling 10 feet down on my back scraping myself as I slide between the big rocks. Fitting for our trip that this would happen but I would have thought to Tully not me. Luckily I just have some big scraps and nothing more! I walked out ok but definitely with some big red marks.

So, off to snorkel the reef tomorrow on a big Catamaran and then flying to Byron Bay to Surf and Catch the blues festival and Michael Franti and Spearhead