The Ego

Guilty as charged, I have an ego and it has been a thorn in my side for 33 years +. As my level of consciousness has risen and I have awaken in life I have began to fully understand what ego is, what it means, what it does, how it thrives and how to overcome the ego. This has been a long and quite difficult process but it is a journey I am taking with humility, compassion, gratitude, love, peace, and humble sense of being.

Through conversations, books, and reflection I have began to understand my relationship to my ego. For much of my life I realized how I identify and speak from my ego. Also, I realize how this conflicts with my intuition and heart which are always leading me down a different path. Furthermore, I realize how often my ego was the path I chose, my thoughts, my minds route rather than my 'truth'.

Today, as I consciously awaken and gain wisdom I am better than ever at identify which part of my being is speaking and which path I chose to follow. I am perfect in my selection, based on what most people understand (through my experience/lens) no, I still chose ego here and there. However, through awareness and quieting of the mind, creating stillness I have begun to live a life without ego.

There are some many things to credit and give notice to for their help along this journey I am taking that they are too many to name. From family, to friends, to clients, to experiences of all kinds, and to books they all have an continue to impact me and my live in many ways. After all, I am the sum of all these experiences and I am far from independent, in fact I believe we are all interdependent upon one another. So, this is where gratitude comes in, compassion plays a role, humility sets in, and love overcomes me.

I will say that as the past number of months and couple of years have come and gone I truly have gained some of the greatest insights, biggest shifts in consciousness and I attribute that in large part due to ALL that led up to that point.

You may notice I have used the word "I" quite a bit which would signify an egoic mind, however in reading a book by Eckhart Tolle called a New Earth we realize it is how the I is used, its intent, not the letter or word itself that signify ego.

Some may argue that ego is a good thing, some may argue the opposite for me this is not the key, for me the key is that shifting out of my ego and into my heart and soul has enriched my life more than ever and is leading me on new roads I only wished to travel and bringing me a wealth beyond wealth. For this I am grateful and I take this role as an honor in which I will humble represent with the intention of serving the community of our world, putting out love, gratitude, compassion, humility, peace and respect for all, everyone, everything that makes up this wonderful planet called Earth that we are so fortunate to walk upon and enjoy its fruits.

Respectfully grateful,

Joe

Running Shoes

Part of my preparation for the marathon and one of the most critical factors is shoes. Just think, for 26.2 miles and all the training miles in between I will be on my feet the whole time. So, it is critical I find the 'right' shoe for my running style and my foot.

For that reason I choose Mizuno Wave Rider 11. They are for a neutral style runner, one who does not have an excess pronation and has an normal to higher arch. NOTE: The stability and motion control shoes are for pronators and excess pronators respectively.

Yesterday I took my new shoes out for a test drive and my first run before my running program begins. Now, I have chose to use Jeff Galloway's running program which is a 3 day a week program. Because of the nature of the program and the fact that my marathon is not until next May 31st I have chose to start with a base prep and evaluative running program prior to starting the training.

Up till yesterday I have been doing a bit of riding, about 6 rides over a 2 week period and it seems to have put me in the right mental state for endurance oriented movements and to have built a bit of stamina in the lungs and legs. My 30 minute run felt effortless and my new shoes felt up to the task. I ran around a soccer field at Stanford University and the grass was quite nice for minimizing the impact and helping me to transition into running.

Also, I have decided to see if I can implement the Chi running philosophy. which call for alignment, and a slight forward lean in effect making it feel as if the body is falling forward and thus results in a more effortless effort (great for my flow mentality and approach to movement). I am not certain I had it right or was even doing the Chi running style but it sure did feel effortless and much like what I read.

Day 1 of running shoes and pre-training prep complete and I must give it a thumbs up! I enjoyed every step of the way.

Weeks Workouts

Mountain Bike Monday
First day back after a good 2 day rest. Definitely a bit rusty today but still was able to get a good 45 minute ride with a serious climb that burned up the lungs and had me seeing a lot of moving objects or at least that is how they appeared too me :-)

First ride of the year at Fremont Older and brings back great memories. I used to run these same trails, but faster. We never rode much unless it was a brick training day otherwise this was mainl a serious trail run, but it sufficed yesterday for a good ride.

Tuesday
90 minute Iyengar at Willow Glen Yoga with Yogi Kent.

What a great yoga class, I feel so much stronger after the class and equipped with more wisdom thanks to kents help.

Kettlebells
Clean, Squat Press
32/5/5x5

Pull-ups
6x5

Thursday
90 minute Iyengar at Willow Glen Yoga with Yogi Kent.

Weights:
Bench Press
225/3x3

Chin-ups
8x5

Friday:
Kettlebells:
Snatch
24/10/10x8

1 minute intervals: 10 left rest, 10 right rest for 16 minutes

Run
30 minutes

Saturday:
Yoga: 45 minutes of self practice

Marathon

Yep, that is the goal, to train and compete in a marathon. The Specific race I have in mind in the 2009 Rock n' Roll Marathon in SAn Diego on May 31st. I have always had the interest in doing a race of this length so what better time than the present. By giving myself 11+ months of training time I am sure to have ample time to prep my body and mind to perform at a healthy and respectable level.

I am excited to have a plan and program in place. I have enjoyed playing around and will continue to do so but with a goal of completing and competing in this marathon.

The plan
*Run 3 days a week, Tuesday, Thursday and Sunday. Following Jeff Galloways marathon program.

*Kettlebell: 3 days a week focusing on Clean, Squat, Press, Snatch and Swings. This will be interesting because I have to recover properly and plan accordingly. I want to use the bell purely for strength and conditioning.

*Yoga: 6 days a week, at least 30 minutes and more likely an hour including meditation.

*Run other races for training and practice (i.e San Jose Half in October)

The Goals:
*Learn and share my process. The plan may change depending on how I am recovering and performing but I my believe is that I can comfortably handle this approach and methodology.

*Run and finish in 3 hours and 44 minutes (this would qualify me for Boston under current rules). I have yet to determine some factors that will contribute to this but if I can run 8:30 over 26.2 miles I will do it. Having a plan and program such as this one combined with the prep time I feel this is reasonable.

*Have a great level of fitness so next summer (2009) I can possible get back on the adventure racing circuit, solo or possibly with a team. This was such a wonderful experience that I would like to continue to have fun and compete in these races...

The Shift

At some point in life you will experience a shift. These shifts can come in a number of areas or ways such as a shift in relation to yourself, your partner, you work, you life's passion, etc. Often times we create the shift and sometimes they happen without us even knowing, an unconsciousness.

For me I have been experience many minor shifts as I like to say. All of these are for the better of my being and all of which either way I have embraced and continue do so with great gratitude. The truly amazing part is seeing them all come together on a much deeper and transformative level/experience. It seems since about April of 2005, when I attended the RKC I have truly taken one if not many steps on my level of conscious awareness. One by one amazing things have and continue to come my way and they seem to center around my awareness, my being AWAKE and finding peace, gratitude and love for myself and all that surrounds and makes up this world.

So, here I am feeling my role out, what I am here to do, what legacy I am to stamp this world with. I can say this, that picture is not yet complete because any masterpiece (I would imagine or at least in my experience) takes a great deal of time, patience, effort, and feeling. It seems as time goes by it becomes clearer but I feel that I am taking more time with each stroke and truly finding enjoyment, finding freedom and finding that I am more awake than ever. However, I still love my coffee, caffeinated that is and I have my 2 cups a day :-).

As I embark on each day and I reflect as well as embrace the past, present and future I am truly enthused about this new radio show. In the past weeks I have begun to reach out to prospective people, experts in the fields of holistic health and wellness and to my surprise I have found that all have been more than willing to come and share their philosophies with the audience and me. I cannot even begin to express my gratitude and appreciation towards all these folks, many of whom are well known and quite in demand. I am so excited for the audience to have the opportunity to listen, and contribute via questions to these people.

I am aware that this show is truly a forum for people to learn, become informed, share and express wonderful and expert knowledge and wisdom. This show is such a great opportunity for myself to bring together people and strengthen the community of the world.

Who knew, who knows where exactly we will be, or what we will be or be doing at any given moment in the future? We have ideas, thoughts, feelings, opinions, desires, etc. but sometimes the path shifts when you least expect and all the sudden you are on another amazing road. For this reason I am training daily my mental, spiritual, emotion and physical being to be open to whatever comes my direction.

I hope you join me on this ride. If you do keep your eyes open, mind free, heart full of love, soul filled with peace and have a great time, because it sure is fun and exciting

Shanti

Workouts

Thursday and Friday
KB's/Weights
Snatch
32/5/5x5

Press
97lb/2/2x3

Deadlift
340/1x8 (45 sec intervals)

Chin-ups
8x3


YOGA:
40 minute home practice

Workouts

Monday:
Yoga 30 minutes morning + 30 evening and Foam Roller for 15 minutes

KBs
2 hand swing
48kg/10x5...all about the Hip SNAP, linking and syncing

Jerks
48kg/2/2x4...a first with this bell and whoo, what a difference. I like it! ;-)

Mountain Bike
Monte Bello Trail in Palo Alto
3.6 miles and 33 minutes of hard riding with some good pitch and decent interval climbs. Riding my bike I could feel every bump, rut, rock, etc. I sure miss the big downhill bike and that Cadillac suspension.

Tuesday:
Bench PRess
205/3x5

Pull-ups (superset with Bench, always with my tactical grip on traditional pull-ups)
5x8

YOGA:
45 minutes of home practice and with a good meditation session (as always I include meditation in my daily routine).

Wednesday:
Mountain Bike Ride: Almaden Quicksilver
31 minutes of straight climbing right at the start which was great. I felt a really physical breakthrough today. The initial climb was a pretty consistent gradient which allowed for a nice cadence. Found an awesome single track downhill, with some fast, whippy turns and a some hairy sections (almost went down :-)). Finished real strong with a bit more climbing and a fast decent for a total of 62 minutes of some beautiful riding and complete freedom..awesome!

NOTES:
*Yoga is a part of my essence.
**The mountain biking is just pure freedom and enjoyment and I love riding.
***The bells are in my blood and I love my basics, press, snatch, swing and jerks.
****The lifting (such as bench) are enjoyable as a part of my routine every once in a while, when I have no specific goal like the TSC or any other event.

***I have something up my sleeve though and I will releasing specifics soon, it will be a first and should be a great lesson learned or two ;-)

One

Yes, the magic number means so much and in so many different ways. One is especially important in sport and each time I do any kind of sport I am reminded of the number one. For me it is less about finishing number where in sport often we think of being number 'One'. However, in this particular sense I am referring to the concept of taking it one step at a time or as Lao Tzu so perfectly states ' every journey of a 1000 miles begins with 1 step.'

I have been reflecting on the meaning of taking things one step at a time in each of my movement activities. This really has been apparent the last few weeks, especially with my mountain biking. See, when you are out of 'shape' for a particular movement you tend to notice all the effects it has on you. For me in regards to mountain biking I really feel the lungs and the leg burn. What I notice is how much more work it is compared to 'how it use to be'. I smile because it is what it is and when you stop doing something you are likely to lose some of the capabilities you 'use' to have.

So, to take it a step further I begun to think how important it is not to jump ahead of myself. By looking ahead or thinking 'this only gets tougher up ahead' your mind really starts to play tricks on yourself and what was already a challenge becomes even more difficult. Therefore, one step at a time or in this case one pedal stroke at a time. By tuning into each stroke and turning my focus into a push/pull on the pedals I move with greater ease, at least mentally and that is a majority of the battle, at least in my case.

The reality of this concept is that it applies across the board in everything we do. I know for a fact when lifting heavy it is one rep at a time and if I think ahead I forget what is current and thus expose myself to greater risks and forget to fully appreciate the moment.

The focus turns to One, One step, one day, one move, one action, one love, one planet, one world, one plain and simple is where it all starts and it all....well the rest is up to you

I am ALIVE & Living in Peace

Today was an affirmation as to why I love to Mountain Bike. I spent the night in Morro Bay for my cousins daughters graduation. Prior to heading down to the area I hinted that a mountain bike ride would be great. My cousin is an avid cyclist, has 4 amazing bikes and a true passion for 2 wheels. Couple that with the fact we have never rode together and I have yet to tackle any of terrain in his neck of the woods and the stars were aligning.

So after a nice breakfast, which I rarely do being a Warrior Diet guy, we hit the mountains. Now, I only had my pants so I had to borrow everything, bike, gloves, helmet, jersey, water bottle. Keep in mind my cousin is about 6'0 tall which means his bike is a bit big for me and add to that the fact that it has 7 inch travel, is a total awesome downhill bike and weighs 40 lbs and I do not have my riding shoes, so no clipping in and the adventure begins. See, my bike is about 28 lbs, is a cross country bike with 3 inch travel, no rear shock and sits A LOT different. Note that I am not in the kinda mountain biking shape of my cousin either.

All things being equal I relished the epic terrain, flowing turns, interval style climbs, the ease at which the bike road the bumps, ruts, rocks, turns and my cousins great personality and stories and it brings the whole experience full circle. For me riding is about nothing more than the peace and meditative feel I get from being in the mountains pushing myself through the mental and physical challenges all the while enjoying the sounds, sights, scenery and in this case the company in a new area further exploring myself, the world around me, and everything in between.

What an experience and this is the real reason behind my motivation to move my body, it is another worldly experience. It is not about being the best, holding records, having a six pack (although that is a bonus :-)), it is about the whole process from the inside, out. Today was no exception and more of a reminder of the joy behind movement, all movement whether mountain bikes, squats, kettlebells, yoga, you name it. I love to move because it is a part of my soul, my spirit.

I may not have a specific schedule or program and I am not training for an event, but I am training for my EVERYDAY health and well-being because I love it, I enjoy it and I have a darn good time doing it. What can I say, I love being a kid, constantly exploring, discovering, adventuring and enjoying the abiliity to be me at all times. This is my story, no one else's and I am not certain it is for anyone else but it is for me. I train for Life and I am ALIVE and LIVING!

YEAH WHOOOOOO! Hope you enjoy!

Live in Peace

Workouts

Kettlebells & weight training:
Squats
225/5x3

Bench Press
185/5x5

Ring Pull-ups
8, 6x3

Press
40kg/3/3x5

2 hand swing
40/15x5

Deadlift
315/1x10

Chin-ups
12kg/5x5

2 Mountain Bike Rides
2 hours in Morro Bay
45 Minutes in Palo Alto at Arastradero

Yoga
1 full 90 minutes at Darshana with Catherine, Iyengar
1 hour home session
2 Sunrise Sun Salutation mornings
2, 30 minute home sessions

Fathers Day:
18 holes in Santa Cruz at De Laveaga

A great week of working out and enjoying life. I feel great and in fact my best and it does just get better. :-)

Competition and Winning

What is your goal? Are you out to win? Are you to compete against yourself or the field? These questions are important questions to ask ourselves and reflect upon when looking at our culture.

I believe we have lost perspective on what competition is and what it means to win. When looking at our culture, it is often that people will spare almost no means to win. If you have been paying attention, over the last number of years the talk of performance enhancing drugs in sport has dominated the news and in many ways smeared the accomplishments of many. The fact is whether or not these athletes did or did not use performance enhancing drugs they still had to do the work and challenge themselves to be able to compete at the highest level. No doubt the drugs will help the process but we must not ignore the effort put forth to be their best.

To me the real challenge is that we have to go to such extent that as an athlete we would be willing to risk our health and well-being to achieve a mark, a record, a number that most likely will be beaten at some point.

In my humble opinion the real competition, the true victory lies in the competition within ourselves to push our limits to achieve our best with class, integrity, and dignity. However, this has been lost in many ways within our win at all cost culture and our bigger, better, stronger, faster, more, more society that judges people on their numbers or lack thereof.

I argue that we need to turn the page and the nature of our culture to a cooperative competition, one that rewards not only the winner but those who are striving along with said 'winner' to be their best and push the whole field of competitors to their best.

Example: From Thinking Body, Dancing Mind by Al Huang & Lynch

In the 1936 Berlin Olympics, Jesse Owens who held the long jump record fouled in his first 2 attempts to qualify. Germany's top long jumper, Lutz Long approached Jesse and gave him a tactical suggestion. Owens followed the advice, qualified and then beat Long in the finals, establishing an Olypmic Record in the process. Long proceeded to hold Owen's hand high in the air in front of thousands of cheering spectators and left the stadium hand in hand.

This is a perfect example of two athletes, two people working as partners toward optimal performance. We should be thankful for our opponents, for they represent gifts that enable us to experience the process of sport of being our best and they are great teachers who push us to heights we might not have achieved without them.

From Thinking Body, Dancing Mind, a quote from Dick Taylor, Olympic BiAthlete:

"It is a ritual, a highly compacted human experience situation ...It is a measure of our curiosity about optimum human possibility ... the sustenance coming from a shared sense that all are relatively more alive from having 'died' a little as well. The experience of expanded personal potential and relatively with other humans is both profound and rare... a deeper sense of belonging, to oneself and to a community. Self-confirmation happens simultaneously with a community venture...ultimately making a winner of everybody."

Billie Jean King, Tennis Champion said about winning that "it is not a big deal. The real joy comes from the very thing that involves people in the first place...the fun of execution, the fun of playing." The key is focusing on the 'moment' and the inner gratification.

If winning is unimportant, why keep score?
"As a TaoAthlete the outcome of any event is important-but not as an end in itself. Keeping score enables you to measure your performance level throughout the event and get an indication of how you are progressing over a period of time."

Important points on Competition and Winning from Thinking Body, Dancing Mind
*Let the possibility of winning keep you alert and sharp.
*If you, terrific, if not, feel the joy and satisfication of having participated.
*Focus on how well you are mastering the skills.
*Notice how the event provided you with an opportunity to display your skills against challenging competition.
*Win or lose you have to dig down inside and discover other aspects of your essence.

A REFLECTION:
This brought to my own story. I have had the pleasure and opportunity to compete and win a multitude of times. In particular I reflect back to my adventure racing days. During those times and the races I competed with my teammates in we were fortunate to always enjoy ourselves, create great memories, challenge ourselves physically, mentally, spiritually and as a team, push our own personal abilities/limits, learn the value of friendship, communication and teamwork, and of course compete against the highest level of competition, the best of the best.

One particular season, our teams last I combined with just one teammate, Toby. We competed in the Tahoe Big Blue Adventure Racing Series in the, you guessed it, 2 person all male division. For the first time ever, we actually won a race, one in which I struggled mightly the whole race with severe cramps and dehydration (95 degrees in the hot/humid desert of Reno, NV). With a bit of luck we came out on top.

In our second race, I again struggled with the high 98 degree temperatures and fought another bout of dehydration. As the race came to the last quarter mile we saw our toughest competitors in front of us. Toby and I sprinted only to fall less than 5 seconds behind. The thrill of that moment, of being pushed by those men and almost running them down was one of the best feelings, in fact better than the victory. At the end of the race, post-race celebration we shared a beer and reminisced knowing that the overall championship was going to come down to our 2 teams and indeed it did.

OUr last race was in Tahoe, no heat or dehydration, just a tactical error that cost us 30 minutes and essentially the race. However, we did not know where we stood and often in Adventure Racing on the 12 hour events you do not know where you are. There are many routes to the finish line and tactical decisions, trusting your teammates instincts, etc. play an important role as does fueling the body and fitness levels. On this day we pushed hard to the end only to find our competitors eating food, relaxing having finished about 25 minutes ahead of us....we were close.

In the end it was an exhilirating experience and one which my friend and I cherish to this day. We had developed a healthy perspective and a certain level of friendship with our fellow competitors, often sharing information and helping with food/water when needed. Even with prizes and 'pride' the bigger picture was always in sight. Did we want to win, YES, but that was just another aspect of a much bigger event. Great times and memories, no regrets.

It is what it is, take it for what it is worth and thank you for your time,
joe

workouts over the past 3 days

Recent workouts

Kettlebells (top end work numbers)
Military Press
97lb/2/2x3

Pull-ups
5x8

Snatch
40/5/5x3
97lb/1/1x1 (PR)

1 arm swing
40/5/5x5 (focused on technique: hip snap, shoulder position, linkage)

Again, focused on Strength Training with the bells.


Mountain Bike
45 minute ride

Yoga
30 minutes x2

Organizational Coaching

Notes and reflections from the Organizational Coaching with Mark Nicolson this past week at www.itp.edu. Mark is an amazing coach and through this weekend and past weekends coaching is coaching and spending time with Mark and the other coaches only expands my knowledge base and wisdom. And just so you are clear, organizational coaching extends beyond what one might imagine.


7 Ways People can Participate within an Organization

1. Being Affected
➢ Feelings in response to what is going on around you.

2. Notice How You are Affected
➢ Awareness of your feelings

3. Describe How You are Affected

4. Expressing how you are affected

5. Becoming aware of your imaginal structures
➢ Beliefs, ideas, lenses you have constructed from your personal biography

6. Which are Personal, Archetypal, Cultural from your personal biography
➢ What is relevant to present moment and to your lenses

7. Creative and Imaginative Action
➢ It is a surrender to….
➢ This is the place we aspire to within an Organization

EXAMPLE:
Gandhi, in his process sifted out his personal, archetypal and cultural lenses and surrendered to a cause greater than himself. During and through the process he did not respond to his or form his reactivity to his triggers.

Question

To what extent are people really able to participate, be, respond to their challenges within the organization?

Reflections

It is simple, eliminate the internal dialogue of unrealistic thoughts/chatter & have the courage to take a chance thereby living the 7th way, surrendering to all the b.s. and trusting your intuition. Wear no masks, serve others and breakdown the walls.

Coaching reflections

➢ It is comforting to know as the coachee that you have a guide to lead you through the darkness. It brings out more courage knowing you have hands to help you when you need it most.
➢ Coaching guides and requires trust and intuition on part of the coach as to the appropriate response to any given situation.
➢ As a coach it is important to be aware of the space containing you & the Coachee
➢ As a coach it is important to be aware of the things around you & how to safely and with minimal interference guide.
➢ Coaching is more observational than hands on (telling the person, ‘this is how’)
➢ Further, there is a beauty to observing the person move freely within themselves and their space.
➢ It is far more empowering to find your own way than have someone tell you the answer and this is true as a coach.
➢ Your role as a coach is to allow the coachee to find their way, guiding and facilitating.
➢ Giving an answer to a question without allowing the person to inquire within themselves only holds them back and in many ways implies they do not know what is best for them and may make them feel ashamed.


Question:
How does Shame tame you?
How does the prospect of failing or being ashamed affect your choices?


Key Points:
➢ Communities need ACCOUNTABILITY otherwise shame lives, thus effectively eliminating expression.
➢ With ACCOUNTABILITY we can transcend shame to a more dignified humility and dignity.
➢ To further an early point, there is no need to tell people how to get out of the dark. This giving of advice shames people and tell them they do not know how to do it themselves.

My Reflections
➢ Shame has the affect of making people hide. The fear of failure makes us where masks. The fear of being judged makes us where masks.
➢ Forgiveness and Support are keys to people being willing to release their fears, remove their masks and explore their possibilities.
➢ Accountability reveals much about our truest and deepest nature.
➢ When People are enabled, supported, encouraged to get out of their darkness, their senses become available, their awareness capacity increases, their senses become alive, their senses come out of the darkness into the light leading to self discovery and self empowerment.
➢ By not telling our story of how to get out of the dark we are making the person accountable to themselves, us, and the community. This opens the door to overcoming shame and leads to dignity and humility.
➢ We all have our way, therefore encourage peoples sense of their own way.
➢ Step back, let it be, and allow.

My New Radio Show

Its Official Joe Sarti the Radio Show Host era begins on August 13th of 2008. The show will air on Wednesdays from 1 to 2 p.m. (PST) on

http://www.modavox.com/VoiceAmericaHealth/

The show will feature a weekly Topic of Discussion, an Interview with an Expert and of course your participation through emails and phone calls. The Basis of the show is Holistic Health and Wellness.


Now here’s the exciting part. This show is about YOU and what I can do for YOU.

I NEED YOUR HELP, PLEASE ☺
➢ First, send me an email NOW about YOUR ideas, thoughts, concerns, and problems you may be experiencing in your life where I can assist YOU!
➢ Then, tune in and listen! This is radio, so it is definitely ratings driven and you tuning in counts! If you can’t listen live, all of my shows will be archived and available On Demand for your convenience!
➢ While you’re listening, give me a call or send me an email so I can help you on the show. There is no telling how many other listeners you may help. How often have you and a friend had the same question at the same time?
➢ Now there is one more thing! Please forward this email to anyone and everyone you know that may have an interest in the program or my assistance. I will make sure you receive all future show announcements, ecards, and other offers related to YOUR radio show.
➢ Last (but not least) your thoughts and feedback is appreciated, so please stay in touch!!

My goal is a simple one: to help YOU to live your life to the fullest. My hope is that the topics which are vast and the guests which are also in great numbers will help inform, educate and support you on your health and wellness/wellbeing path. I have 13 weeks to establish the show and the guests are starting to line up as we are working hard to get people of interest and who truly have something of value to say/share.


As always I thank you for your time and whatever/however you decide to contribute is just perfect. I hope this message finds you and yours in good health.

With Gratitude,
Joe

More workouts

Squats and deadlifts. 2 of the best exercises for developing whole body strength. Over the next 4 weeks and beyond I want to incorporate them. It seems with my approach to 'resistance training' that these are just perfect in my plans. At this point I am just continuing to develop and improve technique and form. I am hesitant to develop a strict program because I will be gone traveling for 3 weeks and the gym will not an option where I am at, just body weight and my yoga practice. So, I have 4 weeks to train and keep improving

Squats
315/2x2

Very happy with the numbers and these felt strong. I know I have a long ways to go but this gives me a good base number to work off over the next few weeks

Deadlifts
365/1x3

Another strong lift and number. Of course no where near my TSC lift numbers but it has been since about that time I since I have done this move and after the squats this feels great.

Workouts

So, I have been having a really fun time with my workouts, getting a good blend of stuff. Eventhough I have been doing a few different things I do have some consistent exercises, etc. I am focused on in terms of improvement.

First the kettlebells
Snatches: 24/10/10x5....my goal is to work on time, I did this in about 8 minutes which is not a lot considering I have done 110 in 5 minutes but it is a good start since most of my focus has been on Snatching the 40 and eventually the 48kg. Later this week I will be doing my 40kg snatch.

Presses (Military)
40/5/5x3

This is always a good challenge, especially the reps. My goal this week is 40/4/4x4 and working up to 5x5 before my big 3 week vacation.

Yoga:
A daily practice. Although I did give myself a couple days off to focus on the recovery/regeneration aspect. I am doing regular workouts ranging from 30 to 90 minutes. the key here is learning how to put together postures/classes and to improve my ability and understanding.

Overall, my fitness level is really good. My strength, endurance, power, flexibility, and stability all seem to be moving along at a good clip. I feel balanced and have no aches and pains other than normal workout soreness but that is even minimal with my strong nutrition and recovery.

Intuition and Courage and small story to boot

For the past couple years I have been going back and forth on whether I should sell or trade my truck for a more fuel efficient and greener vehicle. The main driving force behind this has been the rising cost of gas combined with my sheer amount of driving per year, approximately 25,000 + miles. That being said own a truck, a bigger truck at that and considering these variables it seemed logical. However, there is one big catch, I am terribly upside down in my truck, by thousands of dollars making it a bad decision in the first place and one I did not think through.

So, here I am now, having tried to sell my truck on craigslist, auto and truck trader and through word of mouth and not one bite. This has been going on for about 1 year. Also, I have went to a few dealers to analyze my trade in options which if you know anything about cars, this is not the sellers (i.e. Me) best option, in fact it is the worst. Up till this point I have come close to pulling the cord and making it happen but THINKING way to much and LISTENING to others I have held back, failing to listen to my intuition and failing to have the courage to trust my instincts and make the deal happen.

I am not unusual, often I observe people who have chosen not to listen to their intuition for their own reason(s) or who have chosen not to take the path least taken or most risky again for their own reasons.

As in The Tao and stated so perfectly by Dr. Dyer in Verse 13,

"Practice trusting your own inner nature. Every passionate thought that you have regarding how you want to conduct your life is evidence that you are in harmony with your own unique nature-your fervent belief is all you need. Respect your vision and trust your natural, passionate thoughts."

The Tao states the importance of an independent mind that does not seek the favor of others but instead trusts its own intuition because others opinions probably are not taking into account your true, eternal being. It is said that we should take others opinions with a grain of salt and as a personal philosophy with respect and gratitude. This is true whether the opinion is positive or negative, it does not matter since there is no attachment to outcome.

My mother works in the car business and has for 25 years and does not think it is a good idea because I am upside down. But, the way I see it is that this truck is an even worse investment with 90,000 miles, needing work done (tune-up, brakes), a of course the fact that it cost $110+ to fill-up which is at least 4 times/month, maybe 5. So, my independent mind, taking into account her advice and that of a few others feels the time is right and has been regardless. The cost to own the truck based on the numbers vs a new, fuel efficient vehicle is far better to own the new car.

Courage, the ability to trust your intuition, to take the riskier road, to make a tough decision, to follow through, etc. courage is a trait I believe is part of my make-up. I love to take CALCULATED RISKS, which I believe to be a marker of courage and do it. I have done this numerous times in my life and this is no exception. Therefore I must trust my intuition and have the courage to make the deal happen.

This is no different than preparing yourself to lift a heavy weight and have the courage to get on the stage, in front of onlookers and attempt a PR. Some of you have done this and it is exhilarating to take such a personal challenge and listen to the strength of your intuition due to your preparation and thus knowing by calculated risk that you can do it. Having the courage to do it is then a great example of trusting your intuition and of your character.

I got a new car!

Living Self Mastery

Living Self Mastery: 33rd Verse

One who understands others has knowledge;
One who understands himself has wisdom.
Mastering others requires force;
Mastering the self needs strength.

If you realize that you have enough,
You are truly rich.

One who gives himself to his position
Surly lives long.
One who gives himself to the Tao
Surly lives forever.

According to Dr. Dyer, this verse is asking of the reader to change the way you look at the ideas of knowledge and power. A Tao-oriented life focuses on understanding yourself, rather than on the thinking and behaviors of others. You shift from the acquisition of information and the pursuit of status symbols to understanding and mastering yourself in any and all situations.

As you realize that you are responsible for your reactions in any given moment, others will cease to have any power or control over you and Dr. Dyer goes further to state, rather than worrying, Why is that person behaving that way and making me feel so upset? Your ability to look inward at yourself gives you power and control over you and eliminates any such power/control of any other person. Further, by refusing to turn the controls of your existence over to anyone or any set of circumstances, your exercising personal strength instead of force.

The key from Lao Tzu according to Dr. Dyer is to shift your focus on understanding yourself instead of blaming others.

Change the way you choose to perceive the power that others have over you and you will see a bright new world of unlimited potential for yourself. Dismiss your desire to extend power over others through forceful nature of your actions and your personality. Ego believes that others are incapable of running their own lives and wants to control with force, so demonstrate your inner strength by abandoning such tactics. As Dyer says and I so agree, practice allowing others to learn their own lessons without interference from you.

To take things a step further I add in some Zen philosophy from Zen Mind, Beginners Mind by Shunryu Suzuki-roshi

A Zen master would say, ‘kill the Buddha, kill the Buddha if the Buddha exists somewhere else, because you should assume your own Buddha nature.”

‘We do not exist for the sake of something else, we exist for the sake of ourselves.’

‘You must have your own body and mind, everything should exist in the right place and in the right way, then there is no problem. When we have our own body and mind in order we can then organize things because they will already be in order.’

My thought:

How or more importantly can we tell someone else how, what, when, why if we do not have ourselves in order and are not living/practicing that which we share through our teachings? How can we teach on a subject when we ourselves, even though knowledgable are not implementing the knowledge and living the wisdom of the teaching?

Increasingly as I continue to learn and grow I further understand the importance of Self Mastery. It is imperative that in order to maximize my potential in all aspects of this life I must understand and master myself. This will empower me to many things beyond myself including being the best husband, dog father, son, brother, friend, coach, doctor, teacher, and so much more.

I feel it is imperative that I carry my own weight through this world as not to burden others. I feel I am of enough knowledge and wisdom to do so thanks in large part to all those whom have taught me the ways of life and living. furthermore, I only continue to grow as I am always a student, constantly exploring myself and the ways of the world and how I best can move through life.

Workouts for the week...thus far

Had a nice 4 day mini vacation in Mt Shasta. Did no workouts, partly because I planned on being outdoors but low 40's and rain put a damper on the activities. However,did get in yoga and 27 holes of Golf with my pops which was our plan, to play golf and help him with his flexibility and home yoga practice. First time since last August and I was pleased with my play, even had a 300+ yard drive that landed in the fairway :-)

So here is the workouts from Tuesday till Thursday

Yoga
30 Minutes of a gentle yoga on Tuesday
45 Minutes of Iyengar
30 Minutes of Iyengar

Kettlebells and Bodyweight
Snatch and Press combo 32/5/5x5
Ring Pull-ups 8x3
2 kb TGU 16/4x4
2 kb Snatch 16/20x5
More to come but felt good to back off a bit for a few days

Mountain Bike
45 minutes

I am surprised (mildly) at my strength endurance on the bike. I have been quite inconsistent over the last few years but I am ready to get back into riding at least a couple days a week. Since my plan fell apart in Mt Shasta, this was my first ride this week and felt pretty good. Skills are rust and bike needs a good tune-up but I am excited to ride more. I hope that I can get 1 to 2 hour or so rides a week and a good weekend ride but it is summer and I often am all around on the weekends.

Another KB day tomorrow with some heavy squat thrusters and pull-ups

Self Care

Self Care is the arguably the most critical aspect of ones life. Taking the time and putting forth the effort in to caring for oneself emotionally, mentally, physically, and spiritually are crucial to one's ability to be their best in all aspects of life. One of my philosophy's on life is in order for me to speak and help guide others I must life the live I profess to be an expert in, therefore leading by example. If I am unable to care for myself then I feel I have little room to share and guide others in their process, even if I have the knowledge.

Being a professional in the field of holistic health and wellness I am offered the opportunity to meet, speak, guide, share, teach, learn from a number of people on a day in and day out basis. This exposes me to a wealth of information that I in turn work to better understand so I can have a greater compassion and an even greater ability to offer guidance on such informative areas/topics. For this and many other reasons I am out acquiring skills, abilities, information, knowledge, etc. to enhance my ability to lead myself and others.

So why this topic and why talk about myself? Well, I hope that last section gave you a bit of insight on why the topic and more importantly why I talk of myself. The reason for this topic of self care is simple, upon reflection I am recognizing that people are often remarking on the same issues to me. What I have found is many or most of the issues are reflections on their inability to take care of themselves or in general care for themselves. the reasons are vast, lack of knowledge on the how to's; lack of awareness that they are failing to 'truly care for themselves; disillusion around the meaning of themselves; and various other reasons. Whether they are valid or not is up to the individual but in my opinion they truly have validity I am just not sure they are reliable (from a statistical perspective).

For the sake of simplicity I offer an example. In a discussion with a client today, she mentioned that the area around her elbow was bothering her. Now this is not the first time and I would say it has been going on for months. Throughout this period I have offered her a number of solutions through self care practices as well as given her a prescription on how to apply, how often, etc. Fortunately, she had seen improvement but unfortunately once she got better she stopped doing what the prescribed remedies. Even though they worked before today she mentioned her issue again and we covered the prescription again, self care through the use of X, Y, and Z.

Self Care practice never stops, this is the key point to the example and more important a key point to self care. It starts with everyday, every waking and sleeping minute of each day. It extends from our thoughts, to our habits, to what we eat, who we surround ourselves with, our interactions with people and ourself, our exercise/movement habits, our every action, and our ability to apply daily.

I hypothesize that many of the afflictions that face people on a personal level could be minimized if not totally eliminated with a healthy approach to a daily practice of self care. This may mean there is a need to go out and learn and acquire skills and tools for successful implementation (whether done through hiring an expert or reading a book or speaking with people whom you believe have informative knowledge). Whatever the case think about your self care practice and how it can improve and how it may help you improve others lives outside your own.

Pressing The Beast, The Muscle Factor

What I love about this photo is just how well it shows the use of all the muscles in the arm. The angle and lightening do such a wonderful job depicting how much and how important it is to use everything possible to move/lift a kettlebell. Also, you can see the sheer amount of focus/concentration necessary to successfully press this bell. No matter what, there is a high degree of attentional focus necessary when training movement, especially in the case of heavy strength movements that require every muscle in the body to co-coordinate to produce the proper amount of muscular contraction that provide the force to move the weight.

This picture reminds me of the amount of work and time that it has taken for me to get to this point and just how special the kettlebell is as a tool for strength and conditioning.

Leadership

My Translations and Understanding of the Tao according to Dr. Wayne Dyer

Living as an Enlightened Leader, Verse 17

With the greatest leader above them,
People barely know one exists.
Next comes one whom they love and praise.
Next comes one whom they fear.
Next comes one whom they despise and defy.

When a leader trusts no one,
No one trusts him

The great leader speaks little.
He never speaks carelessly.
He works without self-interest
And leaves no trace.
When all is finished, the people say,
“We did it ourselves.”


“Change how you see authority, which means viewing great or enlightened leaders as those who do not actually lead anyone!” Dr. Dyer goes on further to say examine the way you view your tactics and then make the changes that are necessary in order to be someone who makes an enlightening difference in the lives of others.

Truly inspiring leaders get results by their own example: they encourage others to be responsible and do the right thing (or as I often say, the best thing), but not by proclaiming and bragging about their unimpeachable management. They create SPACE for others to be inspired and to achieve their own greatness.

Question/Example to Provoke Thought:
Do you want your children to behave only when you’re around or do you want them to have the self-discipline to conduct themselves wisely whether or not your there?

As Dr Dyer states, the enlightened leader trusts those whom he or she is in a position to govern. So raise your children to be self-sufficient, to make their own decisions as soon as they’re able, and to feel pride in the decisions they do make.

The underlying message relates more to than just a parent raising a child, it extends to any position in which a person has leadership and/or influence over another. The key conclusion is…

Instead of believing that you know what’s best for others, trust that they know what’s best for themselves. Take pride in refusing to take credit for the achievements of others. Simply be there to serve, never demanding anything in return

Workouts Part 2 for the week

KETTLEBELLS
Squat thruster
40/3/3x5

Pull-ups (rings)
8x4

Much different with the rings swaying a bit during the movement.

1 Arm Swing
24/10/10x5

not as many sets as hoped for but had a new client approach that distracted me from the finish of the swings. kept the reps low focusing on Power output and the snap as well as synchronicty of the move.

FRIDAY PLANS
Pull-ups
10x4

Snatch
24/20/20x4


YOGA
Ashtanga Based home practice
Iyengar Based Home Practice

The key with these workouts is to work on sequencing and postures. I working on my plans on how to put together classes.

Student & Teacher, A Reflection

Below is a reflection on 2 words that are descriptive of myself and others in general. The relationship I have to these words is reflected in part in my attempt to explain my understanding and implementation to them. I feel the relationship I have to these labels/words and their relationship to themselves are integral and require contemplation and exploration, so I share.

Student

It is the student, the one who seeks to learn and understand that has great ability to succeed on lives path. Being a student demonstrates the ability to empty your cup and free your mind to learn and open yourself to the thoughts, feelings, opinions, and wisdom of others. The student wants to learn what others have to say and is not consumed with wanting others to understand their thoughts but is more curious to what others have to say. It is the student that embodies the concept that it is better to understand than be understood. It is the student who makes the best teachers because they always want to learn how to improve, better, expand their knowledge base and tool chest.

Being a student is how we enter this world and begin our journey. We should always remember this fact and continue to evolve ourselves and believe that we can become more and therefore offer more. There is an infinite amount knowledge, wisdom, experience available to us in our lifetime and we should look for ways to acquire the things that will help us and others we encounter enhance our chances to lead the life we so wish.

Teacher

Our most valuable piece to our progression and evolution is the teacher. Teachers come in various forms and we all are teachers. The best teachers are the best students and vice versa. Teachers offer information and wisdom not from ego but from the wish to share through their experiences. Teachers help us to better understand the world in and around us. Without teachers what would we be.

Often undervalued and underappreciated it is the teachers I have encountered and continue to do so that have proved to be so pivotal in my evolution. It is them I thank for opening the doors and showing me some potential ways to be the best I can be and bring my best forward daily.

As a teacher remember to be humble and realize that you probably are not reinventing the wheel but may indeed be designing and combining it in a way which is unique and represents your experience and wisdom. Release your ego and share your wisdom with the hopes that it will help others, because as a teacher it is about others not you.


Reflection:
Since my yoga certification I have and feel this ramp up in my evolution, in my consciousness. One aspect or piece that has and played a significant role while during the yoga training process was my exposure to a whole 'new' set of philosophical wisdom known as the Yoga Sutras. Last night I picked up a book I recently purchased and began to read with the intent on deeply contemplating and translating each Sutras (129 total) meaning to my life (at least at this point).

The book I am reading states that the cornerstone of the Yoga Sutras is Meditation. Further I read in the 1st verse from Master Patanjali who wrote the Sutras over 2000 years ago

"And I will only review, says the Master, what I have heard from my holy teachers. He attacks his own pride: I have nothing new to tell you, and there is nothing her that I have made up myself. I am only a vessel for the wisdom of the ages, and I pass it on to you, tried, tested and unadulterated."

The true wisdom of a Master in many ways the ultimate Student and even more Teacher.

KBS and Yoga workouts

Monday: Kettlebell & Yoga
Snatch:40/3/3x4
1 Arm Swing: 40/5/5x3

Yoga: 30 minutes self practice

Tuesday:Kettlebell & Yoga
Military Press
32/5/5x1
40/3/3x2
48/3/3x1 Push Press
48/1/1x2 Strict Press

hour long self practice...more to come

This weeks Workouts

KETTLEBELL
Snatch: 40kg/3/3x3
Thrusters: 40kg/3/3x5
Pull-ups, 5,6,7,8,7,6,5
TGU: Double 24kg/1x1
Clean and Press: Double 32/3x1 and 40/1x1
2Hand Swing: 32kg, 20, 30, 30, 40, 40

My strength is definitely coming back and full bore. I have a great respect for strength as I constantly see people struggle with a 16 or 20kg bell I am reminded that I have to honor and respect strength and the ground work laid to get to this point. In my business you are constantly reminded with new folks coming in and even existing folks just how much it takes to get to the next levels so I appreciate what I have and continue to work. This week I am especially proud of my double 24 tgu and double 40 clean and press....

More Tomorrow, Friday with snatches, presses and chins (all lighter weight 24 or 32)

YOGA & Meditation
90 minute Vinyasa at Willow Glen Yoga
30 Minute Home Practice following video by Shiva Rea
30 Minute Restoration Practice (Self)
15 Minute Restortation Practice (Self)
55 Minute Self Directed Practice
10 Minute Meditation
5 minute Meditation

Will do self practice over the weekend, headed out of town so no bells, just yoga and maybe a good hike or 2.

In yoga, I still have so, so much to learn but I am grateful for my mind and what I have learned thus far. The continued self practice is very important for my progression of levels of understanding. When I take classes from other I pay close attention to their structure, communication and style of teaching, this helps me to better define what I feel is the best approach for me. I am still a rookie and it is exciting to be on this ground breaking level of self development.

Are you growing it, killing it or letting it die?

The past course on relationship coaching left the group with many great questions worthy of pondering. One such question that comes to mind and can be applied in all relationships, including the one with yourself, your partner, your family, friends, clients and environment asks:

Are you growing it, killing it or letting it die?

Training Evolution

It all started 12 years ago. I was in college, looking for a job and a couple of my workout buddies asked if I wanted to be a trainer. After a few questions and I said yes and that is where my professional training career began. While working at 24 hour fitness I used what I knew how to do, which was following a typical bodybuilding plan or some variation of that. However, once I realized I could make more money if I had other certifications I went out at started to learn and more training has only continued to evolve from the beginning to its current state.

Since I first began I have done bodybuilding, rehab, Chek protocol, sport performance, adventure racing, tri and marathon training, martial arts, powerlifting, and my main tool of Kettlebells. Of course recently I have added Yoga which I am super stoked to have on my resume. During this time I have learned from many awesome folks including my number 1 mentor, Mark Reifkind and I just keep on learning.

The purpose for me is to take the best of the things I have learned from all these systems and more and put them together in a package that best serves my clients. All of these systems have their merits and all are excellent in their own way. As I have said and continue to say is that I am not reinventing the well, but take pieces and putting together in the appropriate package for the client.

As I continue to evolve on a personal level, so does my professional approach and philosophies. During this process I have realized that what I truly am is a coach but far more than just a fitness coach or personal trainer. I am a life coach who helps guide people on their transformative lifestyle to achieving their best. Their is nothing more rewarding than giving your time to people who truly appreciate you and your time/gifts and are so open and willing to do their best for themselves.

I understand my role and accept 100% what I am there for. I take responsibility and accountability for what I do and my evolution I know is part of this. So, I continue to practice, and practice, using myself as guinea pig to gain a greater understanding and be able to better translate the information necessary to my clients and beyond.

The success of this approach speaks for itself and I have seen my clients step up to the plate, and accomplish more than ever and to know that I am conduit and guide in their process and I get to be a part of their lives and their journey is an honor.

For this and many reasons my goals continue to be bigger than me and reach out to my community and beyond. I am working to make a bigger impact on a larger level. I am want to do more philanthropic work and more to serve the world community. I feel that I have a social responsibility beyond how fast I can run or how much I can lift. That does not mean I will not be out attempting to progress and get the best out of myself because I feel this is important. However, the way I go about it may be unique and different and something that others may question, etc. and that is what makes us all so unique. We have a way, and our way is exactly that and I hope my way does what I set out to do everyday, leave a positive impact on the lives I touch that is bigger than me. For all intent and purpose for those whom I serve it is about them and I humbly accept the role of serving them and the rewards are usually 10 fold.

Peace be with you on your way!

KBs and Tennis & Basketball

Always a great day when you get to teach a friend something new and that is something you have a passion for. Todd came down to hang out last night and today we went and did a Kettlebell workout. To no surprise he is a natural and we had him doing swings, snatches, cleans, squats and presses. Just awesome

My workout
Press
20/5/5
24/5/5
28/3/3
32/3/3
40/3/3x4

Chin Up
8x4


Todds turn, he took me out to play one of his passions, Tennis. Thank goodness for athletic ability otherwise this would be much more challenging. And we played some hoops which is great since I truly love the sport especially when playing.

All in all quite an athletic day and it feels just amazing to be alive and utilizing my abilities to the fullest.

Yoga and Mountain Bike

YOGA:

45 Minute of Ashtanga Yoga. I sure can tell the difference with my consistent practice, I know I have said this before but it is so important to note. I am far more relaxed in my postures and flowing much smoother as well as learning an immense amount.

MOUNTAIN BIKE:

I just enjoy the spring and summer time so much. It is a beautiful time to enjoy the outdoors at its best, at least for me. Today was no exception. I dusted off my old mountain bike, did a small tune-up and took her out for a spin. Since I had to give the other bike back to my friend it was time to get used to the old hard-tail which is a completely different ride from the carbon fiber, full suspension bike I had rode over the last couple years.

Now, I have not been on a bike much over the last few years after riding quite a bit over a 5 year period. But, this summer with no competitions, etc in the plans I am hoping to spend some time on the bike, especially over the weekends. Today was a nice spin taking about 45 minutes or so with consistent and mild climbs/descents.

It was wonderful to literally be so present in the moment of riding, tuning into my breath (which was quite heavy at times...soout of biking cardio shape) and observing the beauty of nature all around. Super peaceful, fun and a bit challenging. Cannot think of many better ways to spend a beautiful California afternoon.

Meditation

If there is one thing I can say that truly became clearer in my life from my Yoga Certification experience it is the value of Meditation and the daily practice of. While at the certification we meditated daily and multiple times a day. In addition to quiet meditation we used active forms as well, such as the yoga practice itself. The goal of meditation is to quiet the mind, to create a stillness, a calm where all thoughts, etc empty the mind and there is nothing but the beauty of emptiness and clarity that instills peace. No sounds, no words, no images, no this, that or anything.

Now, my experience with meditation is 'limited' but through practice, through interaction, through reading others stories and buddhist text I realize that this is a life long practice and creating that stillness, achieving enlightenment may or may not ever happen on the level we 'think' it should. More to the point, for me I get moments of stillness it is rare that they last more than 5 seconds, however I often experience multiple such moments in a meditation practice. So, I work to get them to last a bit longer and be more frequent and if I continue to practice, continue to be mindful, continue to be present and continue to believe this will indeed be the case.

Meditation is not about time, it is not about perfection it is about practice and working toward a state of enlightenment or another way to be it is to look for a peace and calm of the mind, letting go of thought and truly just being present. If you have ever been here and now then you know. If you have yet to then I encourage you too learn and feel what it is like. I would think that once you do you will find yourself wanting to go back again and again or at least this has been my experience.

There are many great texts and guided meditations as well as places that will and do teach people who wish to practice.

Enjoy the Peace and Calm, the stillness

Visualization

Imagine yourself standing tall, being still as a hurricane of forces surround you. Watch as all these forces, things pass you and as the storm passes and the calming forces come you are still standing tall, standing in the same place stronger than ever because you have withstood the test. See yourself standing there arms spread out, hands facing the sky, head back looking to the heavens, smelling the freshness of the air, feeling the wind beneath your wings, peaceful and gracious for the courage to stand strong while facing the challenges of life. See how your strength inspires others to face their fears, worries, anxieties, & the challenges of daily. As you imagine this all taking place enjoy the top of the mountain knowing your strength of character carried you through and past all the obstacles on your path and you now stand peacefully on top of the your world. Enjoy the view, feel the strength and freedom of standing tall, standing still on top of the mountain.

My Reflection:
This is one of the visualizations I use on a regularly basis to keep myself grounded and free of my ego and attachments to outcomes. I feel that if I live honestly, truthfully, with integrity, compassion, a peaceful and calm presence, a sense of humor and humilty, a gratitude for all things, seeing the perfection of the moment, the perfection in the imperfection, carrying love and kindness and sharing a smile with all, practicing acts of kindness and coming from 'my' truth then all will work it out as it is supposed too. This has been my experience as I have learned to let go and allow. I guide myself to the best of my abilities with the wisdom I carry and that which I learn from the experience of living and being ALIVE each and everyday. Listen, observe, open, feel and see then just let it go and trust and have faith, this has been an approach I have applied and things speak for themselves.

I take this as an opportunity to share with you because my experiences of carrying this attitude and perspective have been the most rewarding for me and all those whom I provide service too. The splendor of this experience brings more and more as in giving I keep receiving and then in turn sharing.

I wish you only but the best and hope that my sharing of my experiences helps you in some way on your way.

With Peace & Gratitude

KB Snatch & Yoga Self practice

Another great KB session today and I am heading to do a self guided yoga practice. I am really enjoying the balance and focus I am getting from the combination of these two movement arts combined in a daily practice. I am listening to my body and not my ego and have released my attachments to the outcomes. In the process I am learning more than I had anticipated and I am eager to workout each day. The quality of the workouts are great and the amount of work always is just what it needs to be. In the process I am learning to see the perfection of the moment. My mind is calm and my approach is peaceful. As times goes on things will go just as they are supposed to and if I have a strong anticipatory vision, that means more great stuff to come


KB Snatch
24/15/15x4

Volume = 120. No change from last week in volume
Intensity = Increased with a rep range of 15/set/arm this was far more than last weeks progressive pyramid structure


Yoga: Hour Long Self Guided Practice

Been a bit busier than usual and this has affected my sleep and eats. A few more evening a day commitments than the norm so the affects on the sleep and foods have an effect on the recovery process.

KB Swings
1 arm Swings
24/10/10 (transferred back and forth 5 times each side) 100 total reps x1
24/10/10 (3 transfers) 60 total reps
24/10/10 (2 transfers) 40 total reps


YOGA
30 minute sun salutation practice with variations on the theme. Did not feel up to leading myself today so I followed a podcast workout.

Meditation
10 solid minutes of Meditation

KB Tuesday

After a great couple of workouts yesterday, and just a kick arse Ashtanga Yoga Class today was a solo KB Day. I did a bit of yoga but not my usual type self guided practice partly because I had little time due to multiple clients and a family engagement plus a 4:40 wake up call for work.

therefore

Squat Thruster and Pull-up Combo
P-Up/5 reps
ST 32kg/5 reps LT
P-Up/5
ST 32kg/5 reps RT

Did this for 5 rounds

Total
Squat Thrust 32/5/5x5 (25/reps/arm and a total of 50 reps)

Pull-Ups 5x10 (50 total reps)

Snatches and Ashtanga Yoga

A beautiful Monday and nice opening to the week

Afternoon at the park with my friend Barry
Snatches
32/5/5
32/6/6
32/7/7
32/8/8
32/9/9

A nice pick up after last weeks 32kg sessions. The hands are a bit tender but overall this was a wonderful and powerful Snatch session. I love the way I have found such a nice groove with this move, after 3 years + of consistent practice I am finding a stronger groove finally :-) or at least that is how it feels now.


Evening Ashtanga Yoga Class

Worked with Mojdeh at Yoga is Youthfulness. This was the first Ashtanga Class that I can say I have been to in a few years. I love the system, I love the approach and it takes a tremendous amount of mindfulness to hold the poses. For those who want a workout this is indeed a workout. We focused on the primary series which involves forward bends, wide leg forward bends, warrior poses, 1 leg balancing poses, seated forward bends, binds or wraps, and vinyasas and of course my favorite, Shavasana. Awesome class, I slept like a baby and yet felt so invigorated.

Relationship Coaching

I entered the 2nd of 12 Coaching courses this weekend with the group at www.ITP.edu This 12 part series is part of my Transformational Coaching Program. This particular weekend looked at Relationships.

First thing to understand about relationship is that it is deeper than ones relationship to self and to a partner. It involves all aspects of our relationships including but not limited to family, partner, food, health, job, spirituality, self and so on. This is important not only as a coach but also as a human being to have clarity on this perspective of 'relationship'.

Some keys in relationships I gathered from the Class
*Shifting your relationship to your perspectives (i.e. thoughts, stories, perceptions, interpretations, etc.)
*Release your relationship to Attachments
*Relationship to attachments & stories delude the mind (through the creation of illusions) and thus show our ineffective ability to listen to what is being communicated
*Separate from your story(s) to be able to anticipate situations enabling a response that has no attachments and comes from a place of compassion, kindness and love.
*Your choice is synonomous to your relationship
*Manifestation is the circumstance, how "it" all comes together is a result of our relationships
*Understand what your intentions are in the relationship (go beyond the surface and the vulnerability to get to the real truth).

Context Exercise from our instructors (www.theparadigmshifts.com)
*What is True for you regarding relationship? What are your beliefs, interpretations, assumptions, and expectations?

*What actions do you take based on what is true for you regarding relationships?

*If you were to look at your actions resulting from your context about relationship, what would say you are committed to?

*Based on this context you have about relationship, what would you say is currently impossible?

*If now what appears impossible became possible, what would the experience of that reality feel like? What is the quality of the experience?

*List these qualities, and consider this list a position or stand from which yyou can think, feel, and act.

*Coming from this position or stand, what would you say is true about relationship?

Common Things or Issues Seen in Relationships (my reflection)
*EGO
*Attachment and more to the point Attachment to the outcome
*It is Personal at least that is how people perceive it to be
*Fear (related to the ego, attachment and taking things personal)
*Control Issues
*All about 'triggers'

Their is more to each of these but they serve as the underlying things and EGO is number 1.

My Final Take
As a coach it is my role to act as a guide, to translate and facilitate holding an open and encouraging space the transformation of the person. It is not about fixing and healing but more about allowing the situation to emerge and birth itself. My role is to serve the client as they work to their goal and in the process hold them accountable all while empowering them.


O Kage Sama: Gratitude for all that brought me to the present

Big Bells and Yoga

Today was the first time since I have returned from costa rica that I picked up the 40kg, it just felt like the day.

Military Press
40/2/2x4

Really solid effort and movement.


YOGA
90 minutes with Connie at Yoga is Youthfulness. What I love about Connie is she comes from love and heart, no ego. She is a great yogi and a wonderful guide during class. Her wisdom and practice shines through in her classes and I truly appreciate her. Plus, she challenges you to really explore yourself in each Asana all while staying focused on your breath and the message she shares on that particular day, no attachments. Lets just say I was feeling it today and she provided just what I needed. Awesome class.

Off to my second weekend of my Transformational Life Coaching Program at www.ITP.edu Today is a open and optional lab with our instructors and I am eager to see what this consists of. The weekend focus is relationship coaching which is so important and I know will make me a better person and coach.

Enjoy and more yoga and workout tomorrow plus a 8 hour coaching class day

The Last 2

Wednesday:
90 minute Iyengar class with Catherine at Darshana. What I like most about this 'beginners' Iynegar class is it teaches me the most fundamental aspects of the poses we use helping to solidify each pose and gain a deeper understanding of how I fit the pose and how to get others into the poses. Catherine does an excellent job teaching and coaching each pose as well as helping individuals work out their kinks.


TODAY
Kettlebell morning

A beautiful day for a park workout with my friend Barry. Always building, refining, enjoying the movements. Today was not exception

Snatch
24/6/6
24/8/8
24/10/10
24/12/12
24/14/14

Becoming more like an effortless effort. This does not equate to 'easy' or that I am not working. I do not want to disrespect the bell, the move or those who cannot do what I can. But, what it does mean is my form and technique are much 'tighter' allowing me to gain a deep focus on move the bell like I choose.

Swing (2 hand)
32/54
32/46

My goal was 100 and in the past this move after a 'higher; volume snatch session would tend to light my low back on fire, not the case and again it goes back to more of an effortless effort and not being attached to anything other than doing what I am doing in the moment.

Overall this was a strong workout and the numbers will rise as I get back up to par and learn how to mix and mash the bells with the Yoga and everything else

MORE STUFF:
*Played 30 minutes of basketball in the afternoon

*Did a 30 minute Yoga self guided practice

Tonight I will be attending a Meditation Class at Insight Meditation Center in Redwood City. First time and I am looking forward to this experience

NOTE:
PS: Meet a fellow Kettlebell Trainer today, Denis Kanygin who is originally from Russian and whose Father and Grandfather were both Gireveks in their day. He is a fellow trainer in the area and since he came to a gym where I was teaching I asked if he would teach the class and he accepted and taught the group a bunch of things including some great juggling. If you want to learn more about him checkout his website www.workoutiq.com

Thank you Denis

Strength

I have been taking time to contemplate the meaning behind words and the letters that compose words. Here is my initial contemplation on the word Strength.

STRENGTH
To be strong is vital to lives journey. Strength of mind, strength of body, strength of spirit all are integral aspects to health and wellness. This strength is built through action and daily practice of acts that demonstrate strength whether through movement such as yoga, running, lifting weights, etc.; through meditation, breath; through acts of kindness, gratitude; through the release of the ego. The examples of actions of strength are numerous and the importance is to cultivate strength through everything you do. This strength will be demonstrated and in turn exposed to others and you will be an example of the effects strength has. People will feel your strength and will want to learn for themselves how to acquire strength and/or share their strength with you, further strengthening the community, your community. Be Strong, Live Strong, Act Strong.

Strength is love in action. Strength is a foundation whether still or in movement, in action. We must have strength in the literal sense and figurative sense. Strength truly begins from within and extends out to all reaches of our spirit and bodies and encompasses the essence of our being. The human being is not meant to be weak and meager but strong and active.

“nothing is so strong as gentleness and nothing is so gentle as real strength.”

Ralph W.Sockman

Strength is
*the ability to stand tall, stand still in the face of a storm.
*the ability to climb that mountain of life and face the obstacles and challenges presented along the path.
*the ability to care for others
*the ability to have the courage to evaluate and evolve yourself beyond your current level
*the ability to laugh at yourself
*the ability to endure and overcome
*and does carry you through and beyond trails and tribulations
*more than physical, strength is mental, emotional, courageous
*spirtual
*You and your relationships to both animate and inanimate objects/things.

Affirmations:
*I am strong
*I have the strength to accomplish anything
*My strength is my courage
*I stand strong in my heart, my mind, my body
*I have the strength to stand tall
*In my strength, I am humble

Bells

Body is feeling good, nice to have a bit of soreness. :-) Had a late night due to the AMAZING concert with Michael Franti and Spearhead...do yourself a favor a purchase some of his music (Yell Fire is a great CD). So, got home and only had 4 hours of sleep and a long day. That being said I....

Kettlebells

Clean and Press
32/5/5x5

Pull-ups
5x5

Simple and effective. Perfect for where I am at today.

KB Snatch & Yoga Self practice

Well this may sound redundant but here is my workout...KBs and Yoga. Still suffering from a bit of a head cold/sinus stuff coming back to this air is quite different the clean jungle air mixed with ocean air of Costa Rica. So, the pollen is kicking my butt a bit and humbling me

Snatch
32/5/5x5

Good to get this back up slowly, no rush the journey is long and I want to be strong and healthy and of course progressive.

Squat
32/5/5x3

Basic! Legs are a bit sore from yesterdays yoga.


YOGA:
Self guided practice doing ASHTANGA short form series, 30 minute variety.

Headed out to see Michael Franti and Spearhead tonight.

Yoga

Home based hour long practice today. A bunch of standing postures with arm binds (which is nice because my shoulders are opening). These postures due a great deal for my hip and shoulder opening as well as creating a more mobile and fluid spine. My body feels much more free and open.

KBs and Yoga

The routine is ramping up and today was another good day of self practice.

Kettlebells
Press (using a 16 and a 12kg)
28kg/5/5x5

Fun and requires great concentration to make sure the bells do not slip off one another and conk me on the head. :-)

Swing 1 arm
16/20/20x5

Hamstrings are a bit tight and sore from the workouts this week, especially the Snatch on Thursday and the 2 yoga workouts.
EMPHASIS: connecting my breathe with my movement creating a more syncronized movement between my body, my mind and the bell. Truly practicing the art of the move and the unity of all parts.


Yoga: Ashtanga short form 30 minutes or so self guided practice.
Including 3 Sun A's and B's
warrior 1 and 2
triangle
forward bends standing and seated
shoulder stand
fish
and vinyasas
a few other mixed poses as well.

The practice followed a set sequence of Ashtanga moves written in my Ashtanga Yoga Book. I had no voice instruction just pictures to make sure I learned the proper sequence.

Iyengar

90 minute class with Catherine at Darshana of Palo Alto. She is a fantastic teacher, practicing her whole life (since age 4) and really knows how to teach. A lot of standing postures including balances, twists, and warriors. A great class and all that I learned over the last few weeks truly benefited me today as I could really move well into the postures and had much more strength and flexibility due to greater AWARENESS of my body in the space and posture. The blocks came in handy today as did the strap which is a key to progression and not pushing further than necessary. Plus, this truly helps me to keep better posture to steady the pose.

That is all for today, will be doing a good KB session tomorrow. Next week the plan is to have some KB work on this day as well, but slow and steady wins the race as I adapt back to Bay Area life.

Practice

Today I am back on to a bit of a routine. I was able to do my yoga and KB workout which felt good. Come back slowly and with a keen consciousness in my practice of both these movement arts.

KB's
Snatch
24/10/10x5

This felt good across the board. I like the comfort of the 10 reps after a long layoff (3 weeks) and the fact that I could come back after yesterday and feel strong and loose. Just spent time tuning into my technique and consistent application of each rep attempting to maintain a good arc and moment.

Yoga
Self guided practice. This is key for my next level of understanding. I truly have to put myself through a series of poses and practice each one with skill and precision to gain a deeper insight into each pose as a whole and within the series. Feels good to apply all this knowledge and turn it into a form of wisdom. I keep my book handy to serve as a reminder of important elements such as teaching tips, modifications and purpose of the pose. For me, this is a much deeper look at yoga than join a class where I will work more to feel myself within the pose rather than myself guided approach. I feel this type of approach will truly give me the wisdom I seek or at least be a doorway/catalyst.

This is the fun part, putting it all together. A continual process and part of the journey. I have had to reevaluate my goals and workout ideas after this experience. After all, my purpose was 2 fold, to teach and practice Yoga on a consistent basis. Part of the practice for me is the spiritual side of my being, nuturing my spirit and creating a place of peace, contentment, and love. This is accomplished in my practice of the yoga postures themselves and through meditation (in silence).

As I continue to grow and mature I realize that my goals are much bigger than how many reps, or how much weight, or how far I can run, how fast I am, etc. My goals reach beyond just that of doing my personal training in the Bay Area and beyond personal training. This is all part of my evolution, my plan to do bigger things, not for financial means but for the community of the world.

Thus, my practices have to be consistent and have to bring peace and a balance to my purpose and intention. I realize I have gifts and talents that extend beyond telling people how many reps, what exercises to do and so on.

All things being equal I am planning on having a 6 day a week KB practice where I focus on 1 exercise
M: Snatch
T: Press & Pull-up
W: Swing
TH: Snatch
Fri: Press & Chin-up
Sat: Swing & Pistol

This is the preliminary plan and I will vary the volume, reps, weight, etc. so i can continue to practice these basic moves and continue to progress.

As for the Yoga, that will be a daily practice. I have to find out which classes fit my schedule and then I will build my own self practice around that. Plus, I am going to start to teach ASAP. The meditation is crucial factor as is the styles of yoga I plan to practice, Iyengar and Ashtanga.

I will continue to listen and care for my spirit, my body and do as it allows. This is a plan and it will flow accordingly and I will not resist but move with.


TODAY
Presses
24/5/5
32/5/5x5

Pull-ups
8x2
7x1

Simple day to get back into this mental state!

Costa Rican Yoga Reflection #2

done! and just beginning or at least continuing the journey. Experiences such as this in Costa Rica are the kind that live forever in your spirit. having had the good fortune to have other such experiences really makes me appreciate times like these, moments like these. they are more than about what you plan in the beginning and in the end they are a soul searching journey that really allows you to look deep inside and contemplate you and your life, your place in this world and direction.

I have been building and shaping my plans for many a years now and they are and continue to come to fruition and more so now than ever before, for a variety of reasons. That being said, I am excited to come back home and take it to the next level. My life is more than about how much I can lift, how long I can hold a pose, how many cars I own, etc. Coming to a world like Costa Rica which has so much poverty and seeing the smiles, kindness and generosity of the people is truly an eye opener and lends to the contemplative process. Fitness, health, wellness, coaching, training are all part of the way I deliver my message, live my life, share and inspire others, help people and society to be their best, put their best foot forward.

So, I will refine and share my vision as it progresses but you probably have some idea. I know it extends beyond my home area to the depths of the world. Travel and teaching are in the plan and are already being put into discussion. I will be taking my skills, abilities, talents, and gifts and spreading the peace, love and kindness throughout the world. I will be back in Costa Rica, Jamaica, Dominican Republic, Mexico, and India from the preliminary discussions. Why may you ask I am sharing this without the details finalized, because I am putting it out there and manifesting these opportunities. Who knows, some of you may be joining me and I would love that idea, to share with others the great fortune and experiences.

More to come on the trip, yoga, etc. just need some time to contemplate and meditate

WOW! Where do I start? Lets just say I have learned more than I could have ever imagined and I still have 6 days left. This has been an eye opening, life changing experience and that does not come as a surprise but just to the extent is what has amazed me.

The group is a fascinating and eclectic collection of wonderful people. We all have our unique aspects which really brings so much to the group and the experience.

I know I like Ashtanga and that is what I want to teach as well as classes for Seniors and even general classes.
I know I am going to do much more continuing education with plans to go to India and study Ashtanga and Iyengar at the places they were created and with the masters themselves.
I know I am going to enjoy this experience of teaching and sharing the yoga way with people.
I know the yoga way is a great compliment to how I already carry myself and approach life.
I know I know alot and at the same time nothing which is so beautiful.
I know I am enjoying my path and am content with my choice to be here and be here now.

Yoga is more than I feel most western people truly know and understand which is one of the things I have learned. This will be a wonderful addition to my current business and I look forward to sharing the Yoga way with others.

PS: The Costa Rican Rainforest is amazing and it is truly a special place and great place to have this experience and opportunity.

Pura Vida (which stands for the Good Life) and Shanti (which stands for Peace)

Costa Rica...time to go

Well it is that time and that day. I have planned for this for quite a long time, planting the seeds years ago and now it is upon me. I empty my cup, and open my Beginners Mind as I approach this amazing and unique experience. I have gratitude for the opportunity and at the same time realize I have been manifesting this for many years and here it is. How awesome it is to dream and know that you can do something you wish and then to see it happen before your own eyes. It is a process of patience, perseverance, and believe that I could and would make it come true. To study yoga in a beautiful locale, immersed in the culture of both a foreign land, new faces and yoga philosophy and movement is a blessing.

I could not leave without one more workout so here is how it went

Pull-ups
5x6 (on the playground)

Snatches
24/5/5
24/10/10x3
24/15/15x1

100 nice and easy work.

90 Minutes of Yoga with Connie at Yoga is Youthfulness in Mountain View.
Connie set the tone today and helped to prepare me for this experience, little does she know.


I hope to post while I am gone, I know for certain I will be writing and reflecting on the experience. I will return on the 21st of April! Until then, I wish you all good times, peaceful minds, and kick arse workouts! :-)

With Gratitude and Kindness
joe

Wisdom

As I prepare to leave for my Yoga certification I think to myself what a wealth of information and knowledge I will gather through this experience. How fortunate am I to have the ability to go into such a special environment, immerse myself in the 'stuff' and open my Beginners Mind and learn/grow.

The thing that comes to mind is that throughout this experience and beyond I need to gather all this knowledge and APPLY it. See, I am an avid student and I love learning through reading, experience, conversation, etc. However, what I realize is that at some point I must stop and put it all together, meditate and reflect followed by application to truly turn this knowledge into something useful, called Wisdom.

Yes, I am doing a few different new things right now with my Yoga, Transfromational Coaching Program, and Budokon but the key for me that I have realized is how they are all intertwined and how I can apply the knowledge from one and apply it to the others. Furthermore, I have become aware of just how well they fit into my current scheme of things I do therefore all complimenting and adding to one another.

Because of all this stuff, I have slowed on my reading and purchasing of books and focused on one book that works to put it all together for me. It is a book based off the Wisdom of the Tao Te Ching by Lao Tzu. Written 2500 years ago this wisdom put forth by Tzu is more than ever applicable and especially to my life. This particular version is an interpretation from Dr. Wayne Dyer whom I truly respect and find operates on a 'similar' level, so there again complimenting me.

It is beautiful how life is coming together and flowing, moving at is pace for me on this wonderful journey. I have found sustainable daily practices and they bring me peace and enjoyment. I am content and grateful and at the same time enthusiatic about bringing this wisdom to the forefront by sharing with others.

Thank you and Blessings
Joe

Presses and Swings

Another short one today, just been filled with Clients, and other things in prep for leaving for 17 days.

Warm-up
Clean and Press
24/5/5x2
32/3/3x2

Presses
40/5/5x4

Swings
40/25x2

Thats it and plan to get a short yoga session in tonight

Yoga and a bit of fun

Morning Yoga
Sun Salutation A and B, 20+ minutes.

Play Sessions
Sandbag Turkish Get-up: 3 sets of 3/side
Tire Flips: 8 flips x 3 sets
Clubbells Mills, Swipes, ! arm cast: 30 of each/side

All done in a circuit with Dymmel. A play session throwing some ideas around.

Nice to move the body since I did not get as much accomplished as I had hoped yesterday

Monday Workout

Morning Yoga
Sun Salutation Practice, approximately 15 minutes

Kettlebells
Snatch
32/5/5
32/7/7
32/9/9
32/5/5
32/7/7
32/9/9

84 total

Really limited time this week so when I can I am moving my body.

Evening Yoga
Gentle Hatha Yoga, 30 minutes


My KB workouts have suffered a bit last week and so far this week. My focus has been on my preparation for my Yoga Training and working on my business. Once I return from Yoga I will get my KB program situated and make some goals to accomplish/train toward.

My First Workout Videos

Hello All,

Today I just released to FREE kettlebell workout videos on my website. The Purpose is to create workout videos using KB's and Yoga and sell them for charity. My plan is to donate 50% of the proceeds from the sale of each video to charity. Each month I plan to produce through film, editing, and acting (lol) 2 videos. And, each month there will be a charity of my choice that the money will go to on behave of all those who purchase the workouts.

Now, the first 2 videos are a trial process for me. I am working out the details and the kinks. Thus, I took some old footage and did some creative editing to come up with each of these videos.

Things I am working on:
*Length
*Creative combinations
*How to set up the downloading process for the video
*Financial aspects
*Editing process

I am looking for feedback on all aspects of the production, everything. So please feel free to offer whatever you wish and I will be open to your constructive feedback.

Often we do not have the time and maybe even lack the awareness or clarity needed to contribute to important charities. It is my goal to help create understanding of some of the bigger challenges that we face and find ways to contribute. Also, it can be quite challenging figuring out which charity to donate to, well with my plan I hope to eliminate those challenges, even if it is only 5 to 10 dollars/month, it makes a difference in peoples lives.

I hope you all help me to see that this project succeeds and I will do what I can to help you back.

Thank you and with deepest Gratitude
Joe