Leveling Up

I just recently hit my (*gasp*) 39th birthday,  and while there are parts of me wishing that I could turn back time to 27, most of me is happy to reach level 39 at this simulated life, so to speak. And why shouldn't I be?

As I meet every new moment of now, each and every day, I am further aligning with the core of who I have always been.

I have been and will continue to shed the layers, the masks, the armor that I thought I needed to survive, to face my human brethren, to avoid conflict or to help me maintain just above the waters of life without gulping down enough to drown. I am living out a little bit of what I'm passionate about in a few places and spaces, while further expanding and exploring how I can integrate the whole into a seamless flow that is a win-win for everyone (for myself, for my family, for our community, and for the world beyond). I have now gotten strong enough to not only tread these waters of life, but to start surfing them as well. I am looking forward to when I can not only cut through them effortlessly, but influence the waves that I once thought that I had no control over.

So whether or not you've stumbled across my blog for the first time or not, welcome to a new space for me. One where I will not delete my past, for it is what brought me here, but one where every new moment is what is in the now, and in keeping in line with my original line of thought, you may join me in my lifelong quest to continue to evolve along this journey of life.

Today, we level up together. How?

First step - let's record a review of the past in some concise detail either through an inventory, list, or a short freewrite summary of first reflecting on who you are today. What are the things you love about yourself? What are the things that you find challenging? In this list, we can likely relate the summary of these things to an event (or more accurately for most, a series of events) that contributed either largely or in part to these attributes.

Second steps - let's see if we can link some of these things to each other in some category that makes sense. For example - a few different things might be linked to one particular event or source. Once you've established this (or left things as they were - whatever makes sense to you), establish importance or priority based on what you feel are logical steps to tackling any of the negatives, as well as action steps to increase your positives.

Next steps - level up. Leveling up is aggregate. Affirm and act so that every moment you meet, no matter how great or small, is a step forward and not a step back. Know that even if things seem to be a step backward, it may actually be that you're moving forward. Sometimes, we come full circle of things to learn something new about the cycles we keep living through until we finally get to that point where we can actively step up and into the upward spiral away from where we used to run in simple circles. So long as you don't allow yourself to spiral downwards, you're making progress. And the only way to really do that is to completely forget all that you've learned that helped you move forward to begin with. Even the cells of our body are new every 24 or so hours - we're literally never the same person we were yesterday. Take heart in knowing and living this.

We truly do have the power to shape our lives in a way that is a genuine expression of who we choose to be. We are not victims, no matter how much others might try to make us so. Even if we find ourselves reacting to others around us, it is a choice how we take action to express our response.

Does this mean that in order to level up we become emotionless robots? Not at all. We can fully feel and experience our emotions in response to the world around us, but as we allow ourselves to dive within, we can find constructive ways that bring forth true change and value to this world and that which we have control over in spite of the challenges that try to weigh us down and lead us to that "game over" signal.

Here's a little guided affirmation that I enjoy to help you affirm your level up:

https://youtu.be/acks33aQgBY

Intentionality: How to Make $100,000 in 5 Years

Booking.com

Living intentionally. It's a thing that people say we should be doing, but what does that mean? It means that you can't blame a mistake on circumstances beyond your control - you take 100% accountability for everything in your power that brought about a thing. Does that mean that we're taking responsibility for everything, even if it had nothing to do with us? No - it just means that we are 100% honest with our assessment of the situation and our options/potential actions that were at our disposal in the moment. Anything and everything that we had any sight to choose to actualize in the moment was anything and everything we chose to actualize in that moment and as a direct result of that choice, we created the result that we achieved. New insight that contributes new information and new choices that we had no idea was possible in the past moment does not have any bearing on how we could have acted - it has bearing on future incidents and future choices and possibilities of results.

To live intentionally is taking responsibility for one's self and one's own actions, and executing a specific set of actions based on careful deliberation over the most optimal course of action. To live intentionally is to have the end result in mind and a carefully plotted out course of action that leads directly to that result, which will also contain potential alternate results based on each of the decisions along that pathway that have been considered and could potentiate the alternate results. For example: Say that I have $100,000 worth of debt that I want to pay off completely. So my desired end result is to pay off $100,000 of debt completely. What does that look like to me? First logical conclusion in my mind is that I need to have enough incoming cash flow to eventually add up to $100,000 (next preference is in the shortest time frame possible). So here comes the "straight line" - so to speak - from my start point to the end point: I must now fill in the blank space that leads me to my result. What is realistic? If I felt like I needed $100,000 in one month, from the standard of a larger percentage of people who live in our world, one would consider this an unrealistic plan of execution because the odds of stumbling upon $100,000 in one month are hung upon the appearance of a miracle or chance upon a jackpot. However, dividing $100,000 up into smaller chunks, the reality of being able paying off the debt becomes more apparent. Say we divided it up over the course of 5 years, the extra payout of just under $1,700 a month would give a definite timeline for the actualization of this goal. One could also easily imagine the other end of that coin - say I wanted to save $100,000 without the extra assistance of low interest, safe investment strategies like CD's or Money Market Savings accounts. I could easily say that it would be possible for me to do so by putting away $1,700 every month or around $57 a day for almost 5 years. Now, I have something to work with. Now, it's about me finding out the best way for me to create $57 a day to put away for the next 5 years of my life and committing to that action daily so that I can have my $100,000 in 5 years.

Now, if we know that there are bank accounts that help us compound interest, we know that date will come sooner than 5 years. With a few more tiny tools in our back pockets, the date of accomplishment of my $100,000 goal may be in as soon as 3 or 4 years. With a few small adjustments, as long as I stay committed to my 5-years or less plan, I will accomplish my goal.

It really is that simple.

I suppose the irony of that truth - the truth of how simple this formula is - is that no matter how simple the formula is, it is human nature itself that complicates the simplicity of this formula. Our fickle and unsteady nature that is so easily distracted by the next shiny object that catches our peripheral vision, or the next feeling that catches us from the darkest depths of our souls and drags us into the comforting embrace of our blankets and pillows, holding us away from the cool oxygen that would fill our lungs and lighten our bodies if we only allowed the lighter feelings and parts of humanity to pull us up and out into the world. The beast of procrastination firmly biting into our appendages and convincing us that "later" or "just this once" are the most truest things that your mind can grasp, causing you to forget about the truth that with the fulfillment of your original promise, the small act of putting that $57 down today, and the consistent action of choosing to do this each and every day will have you reach $100,000 in 5 years or less.

Wrap your brain around this in the bigger picture: How much longer are you planning on pushing out the end date at the end of that 5-year timeline? How much sooner do you feel that you need to pull that date closer? What extra work are you willing to do in between now and then so that you ARE NOT working 5 years or more to achieve your goals?

Now let's scale back these thoughts to the topic of living intentionally: Visualize your perfect life. Imagine every detail that you can clearly see about the life that you want to live. Now look at the essential starting point on how to create that life - what do you absolutely need at the minimum to start creating that perfect life? How can you start today, and what daily actionables do you need to commit to in order to achieve that goal in a specific time frame?

What's stopping you from starting? Booking.com

Switching Gears : The Prodigal Daughter

It's been awhile since I've bogged about anything, but I decided on a whim today that I would return to this blog site and start online journaling my movement forward from here on out. No set plans, no real intention to spread my voice in the ether, just my way of journaling life as it happens in a dedicated space that I know I'll look back on to help remind me of the valuable lessons that I've collected along the way and might need to remind myself of when future me looks back over my entries.

Over a week ago, I hit a point in my last pregnancy that made me feel like I was my weakest and least physically capable. My hips separated at the symphisys pubis (Symphisys Pubis Diastisis) and I could not walk without pain or feeling "crunchiness" in my hips. Going from being fairly physically capable to not at all is definitely a mind game.

By 4am Friday, December 8, my water broke, and by 9:48am, my one and only baby girl, Ellonae, had arrived. At this point in time, 2 days and some change later, I'm happily recovering at home, already feeling my body stronger and a new fire in me to drive forward (as intelligently as possible) is alit.

Postpartum recovery is never easy, no matter how "easy" it may seem from the outside perspective. Many of us who have been down this road time and again can attest to the difficulty (many more difficult than the average) of the process. Fortunately for me, this was the least traumatic of the 4 births I've given, exception of some minor hemorrhaging within the first few hours after delivery. I was home after 24 hours and some change of observation, and a lot of the inflammation and swelling is down. Physically, I look about 4-6 mos pregnant now versus the full baby bump I sported only 3 days ago, but I know most of that is just the swollen womb still in the first phases of its postpartum reduction, along with the diastisis recti that I had after the 3rd child (one that I was rehabilitating when I found out that I was pregnant with the baby girl, and has been reduced from approx 2cm down to 1.5ish since discovering it).

Current plan to physical recovery:

1. Continuing my higher protein intake that I've been doing during the general successful management of my gestational diabetes (been gestational diabetic every pregnancy and successfully diet managed the last two, no pharm intervention needed).  I average between 38-45% of intake from protein to date. I'll be keeping a moderate to lower fat/moderate to lower carb intake (depending on the day - not going to be too particular about priorities here since I'm breastfeeding and just trying to be consistent about postpartum recovery), but my overall caloric intake will not change from my intake during pregnancy (again, because breastfeeding).

2. I've started "ab bracing" (engaging my transverse abdominis) already, since it's not too strenuous an activity to do at this point, and I think it's a good place to start in terms of helping re-establish the mind-body connection in my core area, which is probably my biggest need at this point aside from strengthening that connection in my pelvic floor at this point too.  The point for the next 6 weeks is to allow my body enough rest and recovery so that it does respond well to the exercises I utilize for rehab and getting back on track.  Other exercises I will likely do include glute squeezes, clams, heel slides, and easy walking around the neighborhood during baby's naps.  Rep ranges will be in the 5-10 zone for the next two weeks to start, no resistance. Walks will start 15 min a day starting Friday, increasing each week until I get full clearance from my ob to move myself up.

That's pretty much it for now.

Looking forward to getting back on track with my PN1 exam and my PTA program, and maybe in a few mos, I can get started with some coaching again. 😁

Happy end of 2017, y'all.

Finding Substance

Image courtesy of MB Wilmot "The Desert Warrior"

Let me tell you a story... and I'm going to warn you, this is a lengthy read. So... pop some popcorn, grab a snack, a comfy blanket and a pillow... whatever you do, don't miss out on reading everything, in the case that you needed to hear what I had to spew in this one.

When I was 5 years old, a lot of crazy things happened that my parents might call events from my broad imagination (there's no doubt my imagination is quite vast in size). However, these events I hold as actual events of reality that were a foreshadowing of the person I was to become.

DUN DUN DUN

Seriously. Call me crazy, but I dreamt of Jesus (no, hang on for just a second there, this is not going to be a religiously theological post, I'm just telling you a story so sit your caboose down and listen up, I'll get to my point eventually). He was following me - chasing, even - and I was kinda scared (what do you expect? I was 5 years of age and this olive-skinned dude w/ (not the best description, but best as I can make) these crazy eyes that weren't like any eyes I've ever seen, but kind of looked like this dude whose picture was on an altar that my parents had in the home (except dude on the altar looked a lot whiter, this dude was olive-skinned, really dark hair, and kinda Middle-Eastern looking) was chasing me.

I had in my pocket what seemed like a never-ending supply of wood, plus a hammer and nails. Just like you'd see in the cartoons, I started building an ark-like box of protection around myself trying to get away to some extent, and He just kept coming at me through the wood. Finally, I was in what was a 2mm x 2mm space (I know that's impossible, but that was the exact spacing that I had figured in my mind after building layer upon layer of wood for protection around me) and had nowhere else to go. His face came through and was face-to-face with mines when I understood, "Do not be afraid."

I woke up.

Later that year, I was playing in the backyard of our new home when I came across a baby bird that had somehow found its way to the cement (as if it had fallen from the sky somehow - no tree/nest nearby that made any sense for it to be laying where it was). It was still alive. The problem with this baby bird - a bird that was featherless (YES, THAT YOUNG) - was not only was it alive, but it was knocking on death's door already and ants were already starting to eat at it. I was moved by such pity that I ran into the house, grabbed the butcher knife, came out and (not looking) chopped off its head in what I thought to be a kindness.

Now before you think I'm really crazy (or maybe you think so already, but hear me out), as separate as these two events might seem, they were definitely the first two events in my life that I can think of linking me to my current self. 

A dream of Jesus and a mercy-killing equals a health & fitness professional? Doesn't seem to match up well, does it?

Well, fast-forward to present day. I've learned a lot, experienced a lot and continue living each and every day of my life.  I've lived through the deaths of many people who were influential in my life... the ones who particularly stick out are those who've really been catalysts in creating the person whom I am today.  And while I'm no more perfect than I was yesterday, I believe that I'm doing better in making more solid choices on how to proceed with living my life the way I want to live it, as opposed to yesterday. My thoughts and my actions have a more clear intention in their role for my moving forward with life. My passion for leaving this world a better place than I found it drives me.

Circling back to the two previous events I had discussed, let me bring out a few things that I think have been of significance in the past few years of my life:

1) Knowing when to let something go, rather than hanging on to a hopeless cause

2) Knowing that eternal life doesn't come so easy, but a life lived well and in the service of the world will leave a legacy untold far beyond physical death

3) There is nothing to be afraid of

Amongst those who have lived and gone into the next adventure, I want to talk about my paternal grandmother and Paul Mihalescu - my LF bossman, good friend and now angel on the next plane. They were both my Scorpion brethren (lol I know some of you will find the zodiac reference silly, but it's something we all used as a bonding between us, understanding each other's nature). Their birthdays were one day apart (Mama Dina's birthday was November 7, Paul's November 6), and they share the same death anniversary. Interesting coincidences, but I build this all up for a reason. They both were of essence in teaching me those three lessons that have been so monumental for me in the past few years of my life.

I can list a few others (Reggie, my older cousin; my maternal grandfather, Rafael; my younger cousin, Chris; my dearly beloved friend and mentor, Joe - to name a few). But I mention specifically Paul & Mama Dina because of how much their lives reflected these things to me.

1) Knowing When To Let Something Go, Rather Than Hanging On To a Hopeless Cause

My closest people will attest to my gripping claws at hanging on to EVERYTHING forever.

I can remember things back to the age of 2 that affected me in some way, and though I might have forgiven, I have not forgotten. Like the body that has been comfortable at a certain set-point, I have fought to stay and simmer in something until the life has been beaten out of it many times over.

My grandmother suffered from diabetes her whole life and 21 years before her death, she suffered the loss of her soul mate, my grandpa Frederick (aka "Lolo Dad").  She continued her life for many years with the love of her family keeping her motivated, keeping her going.  She provided nothing but love to her family for many years, and when her health started to get the better of her, she made the conscious choice to slow down the fighting.  On February 2, 2008, she finally had her fill and let everything go.

While there are many of us who can attest to the strength of her heart, I truly believe that had she truly wanted this life anymore, she would have hung on. But to her, life had become a hopeless cause already, so there was no need to fight anymore.

Paul, one of the brightest friends I've had, was similar in the respect of letting things go that no longer served him. He lived life to the fullest and took what he wanted from it, never worrying about the negatives that life served - it was always about learning and growing. He would feel to the fullest and let go to the fullest, when circumstances/life demanded.  In fact, he spewed his thoughts on such a topic right here in this article and in this article. Taking a quote from the latter:

"Start walking the road you believe in. Be confident with every step, even when you know you’ll fuck up. Help the most people you can along your path. Be honest. Learn from every experience you encounter. Invest in yourself as much as you’d invest in others. Do your best to make it work along the way. And always, always, I mean always, walk on your road—no matter what."

When I had first met Paul, I was going through the healing process of having been separated from someone with whom I had deep feelings for. Having been going over and hashing out the details with my girlfriends, it was nice having Paul's male perspective and validation on a lot of what I was already doing with myself.  Throughout the time we worked together, it was also great having his constant support in terms of validating that I was indeed walking the right path for myself. So many times I had actually gone against my own grain and wanted to give up, as many times he had pushed back and said, "Look... you know what you're doing, keep going. I believe in you."

As much as I'd learned to let go through these two people, I had also learned that fully understanding this lesson meant knowing the opposite as well - when to keep fighting for something, and keep on moving.

2) Knowing That Eternal Life Doesn't Come So Easy, But a Life Lived Well and In the Service of the World Will Leave a Legacy Untold Far Beyond Physical Death

Both my Mama Dina and Paul lived their lives in the service of others, as did my cousin, Reggie, my grandpa Rafael (aka "Lolo"), and my friend, Joe.  Though Paul has recently passed, his legacy is apparent and strong.  The community and family he built with those of us who became a part of Leader's Fitness is a stellar example of all that he worked for.  The many who have posted testament and their heartfelt expressions of gratitude for what he provided are a stellar example of his life of service to others.  Those of us who still mourn his passing, but continue the work he helped us get started on are an example of his life's legacy.

My Mama Dina's love was an example for all those whose lives she touched. The love she held for my grandfather was the example that shone out in my mind or what I wanted to find with my own lifetime partner one day. The love she held for her family is the love that has provided for me an example of how to be to my own family. Every person whom I know that knew her lives out the legacy of her love every day of their lives.

Same thing with Reggie, Lolo and Joe. They all lived a life of service. They all lived life well. And they continue to touch lives long after they have gone.

We are all seeking the fountain of youth and how to live longer. It's why we eat healthier, get in regular exercise and activity, take our supplements, go to the doctor, etc. etc. But the reality of what exists long beyond our physical passing is something more - it is the spirit that has touched this plane of existence and transforms the spirit of this plane of existence that continues to live eternally. Ashes to ashes, dust to dust, but energy and spirit is eternal - it merely transfers from one form to another. 

3) There Is Nothing To Be Afraid Of

There was no fear in letting go for any of these people, and if there was such a thing, it never stopped them from doing what they did in life.  Whatever will be, will be - one of my grandmother's favorite songs, and a lil' tune I often hear from my other half.  It's true.

At the end of the day, we fashion the life we live. We can choose to live in fear of the unknown and forgo taking the risks that bring so much richness to our lives, or we can choose to take on that which life blesses us with and live the hell out of it.

My grandmother, Paul, Lolo and Joe all crossed oceans and boundaries to follow their hearts' contents, live out dreams and make life what they had hoped to make it. Where they may not have succeeded at ALL things, they came close enough and were transformed by that which they did succeed at encountering on such journeys.  Reggie did whatever he felt like doing - if he had any fear of doing such things, he never showed it.  It is for this reason that anyone who knew him were inspired by him.  I, for certain, wanted to do everything he did.  And if it weren't for him, I'd never have joined the Army, become as athletic as I had been in my life, and be where I am today.

Just as much as I'd repeatedly learned the same lesson from each and every person who lived with such boldness, I'd not be who and where I am today if it weren't for them.

This seems to be a constant theme in my blogposts. But I suppose I can't stress it enough because that's what growing is all about - living, learning and moving forward.

In the past year from today, I have grown from a budding fitness pro, struggling to raise my two children alone, getting prepped to compete in my first powerlifting competition, to being the Assistant Personal Training Director at the gym that I currently work at, training for my third powerlifting competition and content in the present moment of being considered the other half to someone whom I never thought would become that person for me, prepping to write the next chapter and see where it takes us.

There are no guarantees, except that I will continue to move forward, live as much as I can possibly live through these moments, doing what I choose to do with every ounce of accountability for my own actions, not letting fear hold me back, but allowing faith to light my way.

I've found substance within myself that helps me to find the substance that fills my life.

Have you found yours? If not, then what are you waiting for?

Evolutionizing My Style

Well, hello there my peoples! It has been some time. *sniff* I've missed you all so much!!!

I know I promised to post on a regular basis and to talk about my first ever powerlifting meet, but as I'd previously discussed before (in the Cha-Cha-Cha post), sometimes we digress from the paths we initially set out on and make adjustments before moving forward... and so, I've digressed from posting on a set basis (will post as much as I can given the constraints of my list of priorities each week) and will talk a little more about my meet later on (however, for those of you interested, here's a lil' peek at my 245# deadlift at 113# bodyweight).

Now that we've gotten that out of the way, I did want to bring to your attention to the evolution of my philosophies on training.

Like all things in life (something I said to one of my clients today), there is a developmental process behind our training style. The beginning (even when you're starting over again after an extended hiatus from having trained before) is your foundational stage – it's the stage where you develop the movement patterns and the habits that determine your future gains. As your training age progresses, things change; your focus will change, your goals will change, the exercises you utilize will change.

Continuing to view our fitness lifestyles from the developmental standpoint, much like the way we develop as human beings, one might say that in the year and some change since I've been back at it, I've gone through an early adolescence (and am still continuing to grow through that as I continue studying and learning). I've tried a little bit of here and there and everywhere, finally coming to understand that the following elements are pretty universal across the board, regardless of what training style you adopt.

In my oh-so-humble opinion, I'm sharing with you a few small metaphors/similes/whathaveyous to think about when it comes to attacking your heath and fitness goals:

• TRAINING IS YOUR LIFE PARTNER. Whether your goal is to burn fat, gain muscle, rehabilitate or maintain, training stands by your side through thick and thin. Training as is appropriate for your goals is necessary and the only way to meet your maximal health and fitness goals. Specific types of training are only necessary as they fit into your schema of ideal health and fitness, in the capacities that they are required (I.E. You want to be a fighter? You need to have enough stamina and endurance to go balls-to-the-wall every round, maximize your rest and recovery periods in between, have the strength and the technique to beat your opponent, etc. Your training regimen should reflect building each of those things in accordance with the priorities you've set to train for, and cycle to maintain balance. You want to maintain good health and keep mobile? Your training regimen can be a little more varied, as long as you balance out the different aspects of health and fitness to the best of your ability by keeping track of your gains in whatever direction you bring them through such activity). 
  
  For some more information on training style and finding the right fit for you, check out Anthony Mychal's write up on How To Find Your Culture (And Why It Matters). Additionally, check out this really cool flowchart that Bret Contreras put together.

• FORM IS KING. Good to perfect form that is appropriate for your body will reduce your risk for injury and help you maximize the effects of your movements while strengthening all the targeted muscles/muscle groups. Focus on maintaining form and stop your set if your form breaks down more than 10% (giving you a little leeway for fatigue and ability to push yourself as far as possible). Remember this: Practice makes consistency, so for the beginner who has had no instruction on movement, it is ideal to get coach who can help you learn how to move with proper form, so that you don't have to worry about overriding bad movement habits that you develop by continuously practicing movements improperly.


• PROGRESSION IS QUEEN. The King and the Queen go hand in hand, rule the land together. They each play their role in the continuous prosperity and growth of the kingdom. As much as you want to focus on maintaining solid form, you should focus on GAINS. Whether it means that you're at the very basic level of solidifying your form, starting to make some real gains in the strength/capacity department and need to either add reps or weight, or are making body composition changes, progressing is important. Providing a challenge stimulus to promote growth in some direction is the basis of progression. Do not neglect her, lest she commands offing of heads and you are forced to remain in stalemate stasis forever.


• WATER IS YOUR SOUL MATE. We need water. End of story. Okay, well if you must have a concise reason as to why you need to drink enough water for your performance is that in order to appropriately utilize all the nutrients your body consumes as fuel for your performance and function, especially in light of the fact that humans are comprised of approximately 50-75% water and increased exertion and activity levels result in the loss of lots of water, you need to constantly replenish your dwindling life force. Okay, maybe that wasn't so concise, but you get the point, right?


• SLEEP IS YOUR LOVER. We need sleep. Your body needs to recover, rejuvenate and replenish its energy. You are energy. You need to be recovered, rejuvenated and replenished. You're like a rechargeable battery. Sleep is your recharger. Plug in to your maximum potential and thus reach it with all the effort that you are able to utilize because of all that energy that you have each and every day. Take yourself to bed each and every night with no exceptions. 6 hours is a minimum for function, 8 hours is a must for performance.


• FOOD IS YOUR FRIEND & FAMILY. We like to spend time with our friends and family. Some more than others. The least unprocessed, whole foods are the ones we should be spending the most time with, especially those lean proteins and veggies. It's alright to spend a little time here and there with all the other folks, but in their right time and place. Think of highly processed foodstuffs as those folks who are kind of toxic and unhealthy to be around... it's okay once in awhile to hang out with them as long as you feel you need to (who knows, maybe one day they'll change?), but at some point, you'll probably draw the line to the highest minimum or completely exclude them from your life because of the way they constantly bring you down and suck the life out of you (or maybe you'll limit your interaction with them to just those times you wanna party in excess/live it up large, which is pretty taxing if you do on a daily basis).

And that's it for now. A few simple thoughts to help give you a glimpse of how I approach health and fitness programming.

Can you think of anything else that should be on this list? Sound off your thoughts, I'm open...

Interrupted Flow

SOoooooooooooooooooo... hello there. *CHEEZ*

It's been awhile... again. I have a totally legitmate excuse though. It's called "My First Meet."

It's the next blogpost that I'll be throwing up come next Wednesday, so keep your eyes peeled. I'll be going into detail about the weeks of prep and the lessons learned on my hiatus from writing as I focused my energy on getting through work, moving, the boys and training for the meet.

In the meanwhile, I hope you wonderful people have been continuing your life evolutions each day.

Much love and see you in a few days...

XOXO 

Living On Purpose

Howdy, folks. Happy Hump Day!

In the past couple weeks since we've last met, I've come face to face with a lifelong struggle of mine that I will share with you today. I have long struggled with a degree of ADD/scattered focus. As an adult, I've found that it becomes exacerbated during times of extreme stress for me, whether or not I admit how stressed I feel at the time (apparently, I've adapted to the feeling of chronic stress so well that when I am undergoing it, the only telltale signs are mild to moderately severe facial acne breakouts plus a touch of fatigue). 

It is during these times I may bite off more than I can chew, and I end up overwhelmed by the sheer volume of crap that I had basically inundated myself with (subconscious desire to perpetuate crashing and burning, perhaps?). It wasn't until the past few years that I've been able to peel through the layers and make myself conscious about the problems so that I could provide for myself and others a quick and speedy solution.

That solution started out as a path to self-discovery about what things were serving as obstacles and why; it then evolved to discovering what I truly wanted and effecting a plan of action to acquire such a thing/things.

On that same token, let's talk a little about how this all relates to a common scene in many gyms: The goal-less workout.

Such a workout typically consists of whatever the individual decides to do that day based solely on feeling.  There is no regard to structure. Of course, we'd like to think that such a laissez-faire approach is perfectly fine. In the case of staying at a generally consistent level of fitness, sure. If you're not looking for change and you're happy with where you are, you probably don't need to change what you're doing -- what you're currently doing is likely the groove you enjoy and find works in harmony with your life.

In the case that the routine loses effectiveness or you should decide to work towards a specific goal such as losing fat, gaining muscle mass or gaining strength, it makes sense that one would want to find the most efficient way to get the body tuned into the melody most optimal for that specific goal. Working out laissez-faire will no longer cut it, and one must incorporate as many signals as possible to orchestrate the body's components into synchronized manifestation of your goals through directed action (for a great read  on how you may be creating too much noise for the body, click here and venture over to Anthony Mychal's blog).

For example, say I want to gain muscle mass. Running 60+ minutes per day and cutting calories is likely going to hinder my results, no matter how heavy I choose to hit the weights each day that week. If I want to lose fat, it will likely work best for me if I can get my nutrition and training on target as consistently as possible (as discussed by Dr. John Berardi under "Insight #4: Exercise Alone Doesn't Work" right here, or check here and here for two other studies looking at the same topic), focusing solely on nutrition or solely on training will only provide you with modest fat loss results (in the study Dr. John Berardi was a part of, only 1% reduction in body fat over the course of 12 weeks). However, the combination of the two will actually increase success by up to 6 times more than one method alone.

It's much like life and the goals we make for ourselves. We can't say that we want to be wealthy if we can't understand the concepts of investment and conservation. We can't continue further down that road of success at an accelerated rate if we're spending our time dabbling here and there without specific regard as to how our choices will benefit us maximally in the long-term. 

Specific, directed intention and execution is needed, in order to live purposefully and not reactively.

To live purposefully is the consistent effort to create. You decide what you're going to do and how it's going to bring you forward to whatever place you want to be. It is learning from any mistakes made along the way and adjusting your methodologies to continue forward with more success the next time around.

To live reactively is giving up your personal power to create. Sure, on one hand a person might argue that it promotes quick-thinking and creative on-the-spot problem-solving; there is, however, a large element of control that is missing from the equation. Instead of taking responsibility for one's own misdeeds or miscalculations, a person becomes prone to excuses, pointing the blame to outside sources rather than one's self.

In order to keep progressing in the most efficient manner -- whether it is in life or in the gym -- the summary of directed action towards specific goals (living on purpose) trumps "fuckarounditis," (as Martin Berkhan affectionately calls the lack of focus on directed programming).

How have you incorporated purposeful and directed action towards your goals and accomplishments?

I'd love to hear from you guys.