Fitness – Page 8 – Serenity Through Sweat

Running Through the Rage

All alliteration aside, thanks for joining me for another edition of the Serenity Through Sweat blog. I think all of us have trouble adapting to new situations, and the new routines brought on by COVID-19 are no exception. This resistance to change alone is enough to bring out the worst in us, add some bad news to the mix and it is a recipe for disaster.

This was the situation I found myself in this afternoon. I was feeling sorry for myself and my new role at home. I was frustrated by the reversal of rolls, where normally I’m the one working and my wife is the one taking care of our son while I’m gone. I was envious of my Rockstar wife who is rolling with the punches and solving problems at her job remotely while 38 weeks pregnant. I had just put my son down for his nap and opened up my email to find some work related rage induction.

Without going on to detail, and without throwing out any technical jargon, let’s just say someone didn’t live up to the intended spirit of an agreement. On top of my self pity, this new development sent me into full blown rage.

Fortunately, I’m no stranger to rage. I spent a large portion of my youth in the state, both knowingly and unknowingly. And, as you might guess, the best medicine for me is sweat. Thankfully El Duderino had gone down for his nap without a fight, and I was able to strap on my running shoes.

Rage, can be a huge motivator. It can also be a curse. The key is how it is managed. I like to think of it like NO² going in to a car. It can make your car go faster, or it can blow the piston rods out of the cylinder. But Serenity, can always be in the driver’s seat.

I was out the door, fueled by rage, but managed by Serenity. The NO² was in the tank, but the driver was listening to Beethoven and sipping a latte. I ran a PR 10k, and was able to maintain cadence and stride form throughout.

Serenity Through Sweat consistently provides me a positive outlet for my rage. The mindset that the circumstances of our life that enrage us can fuel the fire to build a better tomorrow, is a great way for all of us to look at this crisis.

Thanks for joining me and stay sweaty my friends.

“Keep in mind that a mans just as good as his word.
It takes twice as long to build bridges you burn.
And there is hurt you can cause time alone cannot heal.
Keep your nose on the grind stone and out of the pills.” Tyler Childers Nose on the Grindstone

Facilitate the Exchange

I attended the Florida Institute of Technology for the better part of a decade. I graduated early with a BS in Aviation Management with Flight, and then continued part time eventually finishing my Masters in Airport Management and Development. The primary purpose of my higher education was always to place myself in the cockpit, but because both degrees are management relayed, I took a lot of business courses.

I have never been terribly excited by business and especially by business classes, but I always appreciate an opportunity to learn. A large portion of that material has been filed away or lost due to disuse, but one thing my marketing professor said always stuck with me.

I don’t remember a whole lot about that class, and I dont even remember his name, but I remember him telling us that marketing is just facilitating the exchange of goods between the seller and the buyer. That phrase and that concept was something that I have used and referred to in multiple different contexts ever since then.

In the marketing sense, facilitating the exchange is about bring buyers of goods and sellers of good together, whether they were looking for each other initially or not. Outside of marketing I use it in many different ways but it is mostly about making things easier or convenient. If there are other people involved, remove the roadblocks to the desired outcome.

In a fitness context I use this idea to remove all my excuses to train. I plan out my week and hold myself accountable. If I need to wake up early, I’ll set my alarm, lay out my gear, and do any prep work I can the night before. With social distancing now in full effect I’ve removed myself from the BJJ gym, but running, cycling, kettlebells, sandbags, and the Monkii system are all tools at my disposal. If I’m in dad mode all day I’ll run with the stroller or do push-ups with El Duderino on my back. The point is I do what I can to facilitate my fitness

In a personal context, facilitating the exchange can not only help you achieve the outcome you want, but make it a win-win for everyone involved. When talking to your children or your partner instead of saying “do you need any help?” you can say “how can I help you?”. The subtle difference facilitates the main idea (you helping), and directs them down a pathway to make sure that help comes in a way that is needed. If you are asking for someone’s help, do the homework first. Understand your question and what it is you really need before asking someone else to solve your problem. Make it easier for them to provide their assistance

As we continue this period of uncertainty around Covid-19, remove the roadblocks to spending time with your loved ones in person if it is safe to do so, or digitally otherwise. Facilitate time for your well being, physically, mentally, and emotionally. Facilitate communication especially on difficult topics, health, finance, politics, with your spouse, neighbors, employers as needed. Facilitate the way to a better you, regardless of the chaos and craziness of the outside world

Thanks for joining me and stay sweaty my friends.

Today’s Serenity through Sweat, 5 miles in the mid day Florida sun.

Stockpiling

Welcome to 2020, where the American people have become hoarders of toilet paper. As a husband of a pregnant wife, there is plenty to be concerned about the current events, and as a long time resident of Florida, I’m no stranger to the histeria that leads to stockpiling supplies. That being said, there is one thing I’m always stockpiling, and it is a huge asset to have in your backup plan.

I’m talking about fitness, overall wellbeing, and of course serenity. Obviously any fitness and/or wellbeing pursuit is valuable in and of itself. It also caries its own sort of insurance against future uncertainty. Whatever happens, or doesn’t happen, you will be in a better place to deal with it from a place of fitness, general wellbeing, and serenity.

This is even more important when there is a known or forecast period of uncertainty ahead. Who knows where this virus will end up, public places especially ones where multiple people are sweating and touching communal surfaces might end up being shut down temporarily. Will you be any worse off if you “stockpile your fitness”.

As a father expecting a new child soon, I know my sleep and my free time will be limited. Extra training now will help carry me into that period of uncertainty and leave me better off to return to regular training after what will inevitably be a period of reduced fitness load (although caring for a newborn is a full time routine of its own).

Mental and emotional wellbeing should be treated the same way. Know you have a stressful project coming up at work, or some other challenging life event on the horizon? Just like trying to build momentum before climbing a hill on your bike, building a positive mental and emotional foundation can help carry you through times of uncertainty.

So stop stashing supplies and switch to stockpiling strength, stamina, swagger, sweat, and serenity. All alliteration aside, when a sinister storm suddenly sneaks up, you’ll be all set. Next to the rice, beans, toilet paper, and beer, don’t forget to leave room for all the serenity and sweat.

Thanks for joining me and stay sweaty my friends.

Today’s Serenity through Sweat, chasing “stinky dirty” the garbage truck on a stroller run to the playground with El Duderino. Some simple and sinister kettlebells during his nap, and some mobility work in the bottom of the squat position while he is potty training.

Peaceful Vs. Harmless

Thanks for joining me here at the SerenityThroughSweat blog, this is the third of a three post series that all kind of ties together. The previous posts (Finding Calm in the Chaos, and Fostering Comfort) are available here, and set the stage for today’s post.

To summarize, finding calm in the chaos is a mental skill of being able to relax within ourselves when things start going crazy. The only way to do that is to actively put ourselves in uncomfortable situations and develop a level of comfort there. In today’s post we will talk about testing those theories so they can be managed and improved.

Most of us probably have a friend, family member, or co-worker, who we can describe as calm. But what does that mean, and how does it help us on our way to serenity? The following quote from Stefan Grant got me thinking about our calm and comfort discussion, “you cannot truly call yourself peaceful unless you are capable of great violence, if you aren’t capable of violence, you aren’t peaceful you’re harmless, important distinction”

As a martial artist and a lifelong grappler, this speaks volumes to me, and it is a paradigm that I believe most martial artists have, often times without realizing it. When practicing any technique that has the potential to harm a training partner or an opponent, a certain level of restraint and personal mastery is required. Those that lack this restraint are generally weeded out entirely or exist only on the fringes. This is the heart of the case for being peaceful instead of harmless. Skilled practitioners who are able to continue training without hurting their partners/opponents, are capable of violence, but are also capable of harnessing that violence into a peaceful practice.

I believe the same mindset applies to calm and comfort. If you haven’t fostered your comfort or calm from a place of discomfort, you aren’t comfortable, you are complacent. Only by fostering a sense of comfort through times of discomfort, whether naturally occurring or manufactured, can we truly be comfortable. Just like a man can only be brave when he is afraid, he can only be comfortable and calm when amidst chaos. This is the measure by which we can test ourselves.

I think it is a fair assumption to say that calm, comfortable, and peaceful are all desirable qualities. So in turn, managed and risk assessed, violence, chaos, and discomfort, should be embraced as learning tools and opportunities. I should point out this IS NOT me advocating for violence or chaos in a classical sense. But, it is possible to describe lifting weights in a controlled but violent manner. You can have a training roll or wrestling match that is chaotic. You can have large portions of workouts that are both physically and mentally uncomfortable. All of these can also describe family or professional situations. How many times could you have described your work day as chaotic? These words (violence, chaos, discomfort) are merely descriptors, and can take on different connotations based on contextual intentions.

The path to Serenity through Sweat is paved with uncomfortable, chaotic, and violent scenarios. And navigating that path requires us to find our calm, foster our comfort and maintain a peaceful practice. Luckily for us, the path is long and the opportunities are many.

Thanks for joining me and stay sweaty my friends.

Today’s Serenity through Sweat, 10 miles on the Buffalo Bayou trail and then some mobility work for the #14daymobility challenge.

Fostering Comfort

Thanks for joining me for the second of a three part post. The previous post (Finding Calm in the Chaos) talks about the mental space required to push through when we start feeling overwhelmed, this post will talk a little about how we can build that skill.

There is a line in the first chapter of the first book of game of thrones where Ned Stark lays down some serious wisdom to his young son Bran. Bran is about to watch his first execution “bran thought about it, ‘Can a man still be brave if he is afraid?’. ‘That is the only time he can be brave’ his father told him.”

The lesson here is something that transcends literature and the father son dynamic. The true accomplishment worthy of recognition, is the overcoming of the obstacle, being brave when you are afraid. Being brave absent of fear is uneducated bravado, but overcoming fear in spite of the knowledge and understanding of it, is worthy of praise. The same can be said for fostering comfort in uncomfortable situations. It is only an accomplishment to cultivate a sense of comfort in an otherwise uncomfortable situation.

One of the things that I appreciate having wrestled and grappled for the majority of my life is the plethora of opportunity to foster comfort in uncomfortable situations. Not that this is a skill that is easy to develop, but grappling, especially during formative years provides plenty of opportunity to develop the skill.

It is also a skill that largely defines the arena of triathlon. The argument can be made that a grappler can find success because of his/her ability to be more comfortable than the opponent, or because of technical advantage. In triathlon, most competitors are on the same technical playing field when it comes to running, cycling, and swimming, or at least close enough to not make a huge difference, especially in the long courses. So often times the difference comes down to who can be the most comfortable when pushing into that uncomfortable zone.

Being comfortable in uncomfortable positions can be bit of an ambiguous idea, so I’ll define what it means to me. The ability to maintain composure, deescalate breathing and heart rate, and think tactically while under some form of duress, are critical skills in both sport and life. This is also a skill that can only be improved within itself.

For example if you want to run faster you obviously have to run, but you might also stretch, lift, or do plyometrics. The skill of running faster can be improved outside of running, by different forms of cross training. There is no cross training for being uncomfortable. Learning how to be comfortable, can only happen by repeatedly being exposed to uncomfortable situations.

Being comfortable in uncomfortable situations is a skill that builds on itself, meaning, the better you get at it, the more you can do it. The greater ability you have to remain calm under pressure, the longer you can stay under pressure and still perform. Similar to swimming, the better you are at it, the faster you can go with less effort. This is also a skill that can translate to your personal and professional life as well.

Maybe it is a group project at work with some interpersonal friction that is causing an uncomfortable situation. Or it could be a tricky parenting decision, but either way, maintaining composure and thinking tactically (finding comfort) is the key to navigating these uncomfortable situations.

Next time you find yourself in an uncomfortable situation, try to dig in and embrace it. Maintain to your composure and appreciate the opportunity to grow the skill of fostering comfort. Once you’ve got that down you can start to manufacture your own discomfort to improve your adaptation response (similar to what we talked about in smooth seas). Being comfortable in uncomfortable situations can help us all on the journey towards Serenity.

Thanks for joining me and stay sweaty my friends.

Today’s Serenity through sweat, 30min peleton HIIT ride and some simple and sinister KBs, and then some mobilization work from The Ready State

Finding Calm in the Chaos

It’s 2:45 in the morning and I’ve just finished a much needed guys night with some great friends. It’s things like this that remind me to try to take stock of events as they are happening.

It is a skill that is easier said than done. Finding calm in the Chaos is a skill, and the ironic part is you have to put yourself in Chaos’s way continuously, in order to refine the skill.

I had done a number of triathlons before Ironman FL in 2013, but nothing prepared me for the swim start. I had done numerous open water swims both solo and within a race context, but nothing was the caliber of 1500 athletes scrambling over top of each other for position.

There were several moments within the first 10 minutes of the race where I thought about giving up. This was an event I had trained for specifically for 6 months and had signed up for more than a year in advance. A goal I had been training for, for years. And I saw it all, realistically coming to an end, minutes after it began.

I have described it to people by saying, “the first 10 minutes, I touched more people than water”. That goes a long way for describing a swim in the gulf of Mexico. But, after those first 10 excruciating minutes, I was able to settle in to the familiar calm of my training. I had put in enough training time to find calm in the chaos of both my mind and the outer world. At a certain point, they are much the same.

Obviously there are things within our control and those that are outside of our control. But often the greatest challenges we face are those mental barriers that we set for ourselves. Being able to find calm within the chaos in a gym setting, will help you better navigate the problems that may arise in the boardroom or cubicle.

Struggling mentally and physically, or, finding calm in the chaos, is a transferable skill, and something you can get better with, with practice. We can all cultivate in ourselves the the inner strength to persevere, if we can only reach for it in our most desperate hour.

After a very rocky IM swim start, I was able to not only beat my swim time goal, but beat my overall race goal. Finding calm in the chaos was the saving grace for my race and for my overall perspective. It is a hard earned skill that contributes to pay dividends.

Thank for joining me and stay sweaty my friends.

Today’s Serenity through sweat, some and sinister with the 24kg kettlebell after NoGi class at Orlando BJJ

Faking the Funk

I picked up archery as a new hobby a few months ago and I’ve been consuming a lot of archery related information online. YouTube, podcasts, blogs, there is a ton of wonderful information available for free, what a time to be alive.

One of the podcasts I listen to frequently is the Bowjunky podcast by Greg Poole, and Greg frequently says something that makes me chuckle. Used in a variety of situations Greg will caution his listeners against “faking the funk”

All alliteration aside, faking the funk is a fantastic description of the majority of social media posts and fits in with the overall theme of the last few Serenity through Sweat posts. This week we have talked about measuring metrics and data, logging and posting those items for others to see, and now to bring it full circle, based on the content you put out, are you faking the funk?

This concept of faking the funk is something I’ve been aware of and have danced the line of since highschool. My nickname on the wrestling team in highschool was Woody, as a tribute to woody harrelson’s character in “white men can’t jump”. I would show up to tournaments in tye dye pajama pants and a ratty worn down hoody and look like a chump. This was a style all my own and I could back up my questionable fashion choices with my performance on the mat.

In college I continued the trend in my ultimate frisbee days playing on a team clad in Speedos. The message was always don’t take yourself too serious, but be able to back up your bravado. This tradition has continued to be passed down to the team through the alumni group and the message is consistent.

A lot of those same alumni from the speedo teams ventured into the triathlon community, another area rife with people taking themselves too serious and faking the funk. So we’ve come together to form the TriGoodBeer triathlon team and the BadAssRaceFans (BARF) cheering and morale section. This group is composed of some serious athletes with some incredible athletic achievements, but all of whom can have fun with themselves in the moment.

It’s easy to get wrapped around the axle tracking training metrics, logging workouts, and sharing to social media, especially if you have some sort of incentive to do so. It’s easy to start putting out a persona and eventually faking the funk.

That being said, you can’t fake a marathon. You have to put one foot in front of the other until all 26.2 are done. You can’t fake an archery scoring round, you shoot all your arrows and hold yourself accountable for where they land. When you show up to train, only you know whether you trained or whether you sat on the sidelines.

Wrapping up this three post series, measure what you want, and post what you want, but you can’t fake your way to serenity, and you can’t fake good old fashioned hard work and sweat. If you are true to yourself and don’t take yourself too serious, serenity is probably already one step closer.

Thanks for joining me and stay sweaty my friends.

Pictures or it Didn’t Happen

This has become a mantra of sorts for the millennials and has been unwittingly adopted by the fitness community. Whether you choose Strava, MapMyRun, Endomondo, Garmin, Fitbit, Apple… There are endless ways to count and track your activities. It is easy to feel like an activity that isn’t tracked, or that you don’t get “credit” for, doesn’t count. And, if it doesn’t count, did it ever really happen?

For those of you who are regular readers, (first off, thank you) you may find the irony in putting a post about the dangers of “Pictures or it Didn’t Happen” right after “What Gets Measured gets Managed”. Rest assured, both the irony and the order is intentional, there is a method to the madness and an important lesson and balance in both.

Earlier this week I talked about not everything that counts can be counted, and not everything that can be counted counts. You can find the post in it’s entirety here (What Gets Measured Gets Managed), but the gist is, metrics help us improve, and hold us accountable, but it is easy to get lost in the weeds.

The same mindset applies to pictures or it didn’t happen. Have you ever not gone on a run because your watch wasn’t charged and you wouldn’t get credit? I definitely have. I used to take my vivofit off my wrist and tie it into my shoe laces so I would get credit for stationary bike rides in hotel gyms. (There were HSA dollars and company wellness incentives involved, buts it’s still a bit silly)

Then there is the gym selfie crowd. If you workout but you didn’t take a gym selfie did you really workout? How else do you show the rest of the world that you earned your #serenitythroughsweat without that picture?

I’ll start by saying this is again something I’m guilty of. There is an accountability aspect, and there is a data/metric aspect, but I would be lying if I said their wasn’t a vain attention seeking aspect.

Just like our metrics, I think that there is a happy balance to be found. Posting that sweaty picture, uploading those miles, showing how tight your arrow grouping is getting after some practice, these are all accomplishments, even if they serve to puff up our egos maybe more than they should.

There is also serenity to be found in miles untethered by an electronic tracking device, in throwing around weights with no one watching, and sweating in solitude.

The choice to take pictures is up to you, but let the sweat speak for itself and don’t feel the need to prove your serenity to anyone other than yourself. Thanks for joining me, and stay sweaty my friends.

Yesterday’s serenity through sweat, some self love middle miles on Valentine’s day. I try to put up my workouts on these posts to be accountable to you the reader that I practice what I preach and actively seek Serenity Through Sweat

What Gets Measured, Gets Managed.

This quote normally attributed to management guru Peter Drucker had me thinking about some of my fitness metrics. But after doing some research it seems that there is some controversy on whether he ever said it and/or what the overall context was. However the similar quote below applies even better.

“not everything that can be counted counts, and not everything that counts can be counted.”

This quote from William Bruce Cameron in his paper A Casual Introduction to Sociological Thinking has been on my mind as it relates to fitness, Parenthood and our lives in general.

After spending years of my life cutting weight for both wrestling and rowing, I realized that I had been living in a perpetual state of dehydration. So starting to count my water intake was a natural step to help make sure I developed healthy habits.

During my Ironman training program one of my most useful metrics was heart rate and heart rate zone. For all my rides and runs I payed attention to this metric to help me train smarter and longer, especially if I was on a two a day schedule. My resting heart rate also gives me some insight into the quality of my sleep and the amount I’ve recovered from training.

Heart rate and water consumption are two easy metrics to both measure and manage, and provide some real insight into your health and well-being. There are countless other fitness and wellness metrics that can be measured and managed and lots of them are useful, but it is easy to get overwhelmed in the data.

If you have been a reader of this blog for a while you might remember the episode on Zach Bitter (Mastery of the Aircraft) Zach is a world record holder for both the 100 mile and 12 hour distance runs, who trains primarily based on level of perceived effort. Now obviously he is doing something right and level of perceived effort “counts”, but it’s probably a little more difficult to formally measure.

As a parent it is super easy to get caught up in developmental milestones for our children, and that can lead down a dangerous rabbit hole. They are relatively easy to measure (is your child walking, taking, counting, potty trained, etc…) By a certain age. But how much do they really “count”?

I think most parents would agree that their top priority is to make their children feel loved, but how do you measure that?

So, how can we evaluate what is worth counting, and what we should focus on that maybe can’t be counted, in all the various aspects of our life?

I think there are some obvious no-brainers out there, do everything you can to make sure your kids know you love them. After that, I’ll refer you to the wisdom of another quote from one of the songs I listened to on every long bike ride I did preparing for Ironman. In her own immortal words Sheryl Crowe says “if it makes you happy it can’t be that bad”. If it makes you happy to track it, and it helps you be a better version of yourself, then rock on, and manage what you measure.

Thanks for joining me, and stay sweaty my friends.

Embrace the Middle Miles

There are a ton of different workouts that make up an effective training program. My Ironman training program consisted of runs, rides, and swims of different varieties including: low impact, interval, endurance, and time trial. Each of these individual workouts has their own important place in the training program and each one has smaller goals and benchmarks associated with it. My favorite goal that spanned across all those workouts, and the one that I find myself coming back to, is embracing “middle miles”

It is human nature to take large complex problems and break them down into smaller manageable chunks. Most of us are generally excited to start a new project or training plan, and approach it with that level of enthusiasm and focus. And, most of us can find that little extra in the tank when we see the finish line ahead. But the “middle miles” when the honeymoon period has worn off but before the finish line is in sight is an easy place to get lost or lose focus in.

The middle miles represent the most challenging part of the activity, but also the most rewarding. The Zen or flow state that runners talk about, that’s only available in the middle miles. But, that state is only available if you can maintain focus and form throughout those middle miles. When new personal records are set, it’s almost always improvement in the middle miles that drives those new records, because there is the most room to improve.

Embracing middle miles can apply to activities outside of fitness as well. That college course, that home construction job, that new project at work, potty training toddlers, are all subject to doldrums in the middle. Embracing that plateau and leaning in to it in the middle is a great way to push through and keep making progress or even breakthroughs.

Next time you find yourself in a training plateau, or you are dragging through a work project, try to embrace those “middle miles” and refocus your effort. There is Serenity to be found in all parts of our life, sometimes it’s just requires a little more focus than others.

Thanks for joining me and stay sweaty my friends