A dip in strength

I felt a noticeable dip in strength yesterday as I trained with my kettlebell. A fluctuating sleep schedule, the sudden rise in temperature, and food were factors.

Personal trainers find it difficult to maintain their own wellness. While I don’t like to call myself one, I am training someone in strength and it is private training. The difficulty with this industry is that most people want training either before or after work. That means very early hours or later hours. For me it’s early, which I actually love doing, but I’m not getting up as early on my days off. So my sleep cycle breaks.

I started my training much later in the day today too, when my energy dipped a bit. I had a lot of sugar the day before in St. Louis style barbeque made by a friend, which was delicious, so I don’t regret it. But this did affect my energy level even more yesterday.

As I started my warm up exercises, I felt light headed. On the first set of swings I knew it wasn’t going to be a great session. I did my best to maintain technique and made it through most of the sets without issue, minus one. On the last rep of one of my sets, I lost focus and just felt the weight yank down on my arm. I didn’t get injured, but 24kg dropping is not a pleasant feeling.

Getups were fine. It seemed that my energy had a much shorter time limit. I could give full output on the first few swings, but then later in the set I felt my strength diminish. Right after each getup, my strength just left me.

Such is the downside to inconsistent behavior and environment. Although I’m not happy with my training session, I’m not disappointed either. Life brings days like this and I’m just glad that the worst to happen was a dip in training performance.

Some grass fed steak, lots of water, plenty of magnesium and vitamin C, and a good night’s sleep should do the trick.

Live powerfully,

Steve

Getups in the sun, and when to drink water

Training yesterday was great. There’s no better place to exercise with a kettlebell than on an open field under the big blue sky. If you haven’t tried it, I recommend it.

I love the sun, and I make sure to get some soak time every day. However, training under the direct sunlight is a different beast. It is draining, especially when you’re doing weight training. There’s just so much more going on, with the sweating, the heat, and the radiation all working on you. Not a bad thing, but definitely a situation to navigate carefully.

It was in the low 80’s by the time my wife and I got our gear to the park. Kettlebell getups require the practitioner to look directly at the weight during the first phase. Since the kettlebell is held straight up in the air, it may be very close to the sun around noon. I had to make sure to stay relaxed, breathe, and face as much away from the sun as possible.

Still, both us were getting a little wobbly here and there. It’s easy to get distracted at a park, when there’s people walking past, the sun in your face, and lots of trees and nice nature stuff to look at. With the kettlebell held up overhead, it’s critical to stay focused with the eyes and with the mind. Keeping your eyes focused on the weight, and on the horizon as you lunge to stand, makes all the difference in balance, form, and strength.

It helps to pick a spot near some shade. That way you can hop out of the sunlight during rest periods to stay cool. My wife does most of her swings in the shade, and getups in the sun where it’s drier.

Another thing to consider is when to drink water. I don’t drink any water during my training, because it distracts me. So I drink a good amount beforehand, and as much as I want afterwards. If you’re training outdoors, bring a full bottle of water in case of emergency. As long as you are relatively healthy, and drink plenty of water before and after, training without water breaks shouldn’t be a problem. There is evidence that early humans tracked prey all day, through the middle of the day, drinking water before and after the hunt (Lieberman, Daniel. The Story of the Human Body: evolution, health, and disease. 2013).

This session was a timed trial with the 24kg kettlebell. Here are my results:

  • 100 Swings: 9:19
  • Rest: 1:00
  • 10 Getups: 8:26

Goals:

  • 100 Swings: 5:00
  • Rest: 1:00
  • 10 Getups: 10:00

So I’ve got some work to do on swings. My main issue today was the sun. Going back and forth to the shade to rest took too long, but I needed a hat nearby to rest in the sunlight. Maybe I’ll do timed swings in the shade.

Live powerfully.

Steve

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Strength goals, taking breaks, and less sleep days

It was a beautiful morning in Los Gatos. It’s cooled down quite a bit from last weekend’s bake, and the bird songs are sharp through the cool sky. The sun is just glowing.

Did that sound like a radio station?

I didn’t get good sleep last night. Could be the new mattress we got, with the strong odor of plastic exuding from it. Or it might have been too much water drunk before bed.

Training today will be the usual. 100 swings and 10 getups with the 24kg. But it will also be different. I’m going to time myself. I’m not expecting to hit these numbers today, but ultimately I want to do the swings in five minutes and the getups in ten minutes, with a minute rest in between.

Energy is pretty good, my body feels a bit tight from suboptimal rest, but otherwise I am all here. Since I am using light weight in kettlebell training, I’m not as strict about resting 100% every day. Usually I get full rest by day three. It hasn’t been a detriment to my health so far.

Dinner last night was pork belly with lettuce wraps and white rice, Korean style. Used sesame oil and Himalayan salt as a dip, and Korean red pepper paste and fermented bean paste as another dip. Got all my vitamin C, magnesium, and kelp in as usual.

Eliminated (pooped) fully. Remember to eliminate, exercise, eat (Dan John).

This morning I’m having my usual grass fed butter coffee. Grass fed unsalted butter, C-8 MCT oil, chocolate powder, vanilla beans, cacao butter, creatine monohydrate. Sounds like a lot of stuff but I’ve got it all down to a routine, so it’s no big deal. In the interest of budget I’ve been using Colombian coffee beans from a local grocery store. Clean enough, no jitters or headache in the last several months of drinking it.

Wish me luck on the time trial.

Goals and Periodic Training

Last night I spent some time calendaring my goals. I mapped out a very general plan for the next year and a half, till January 2020. If you haven’t done this, try it. You see a clear picture of how long a specific exercise program is going to take. You also realize time is finite, and you can’t do it all. It’s okay, and I think I’ve been changing my approach to exercise.

Dan John (whom, you may have noticed, I have recently been studying and quoting a lot) says any serious athlete has months of training and months of no training each year. They also have years of intense strength training, and years of honing skills with less strength training. On and off periods.

For me, and anyone else in normal occupations and domestic life, the long breaks from training are just as important. As a matter of fact, maybe even more so because I don’t think about time off in a serious way. Training breaks give you time to relax, to scale back from maximum strength and to give room to develop skills. To paraphrase Dan, depravity leads to increase in performance.

I’ve noticed through my life that I unintentionally had very long periods of “inactivity” in between times of intense sports or weightlifting. After rugby season ended in college, I just stopped everything. No gym, no running, no nothing. I got busy with school, for one, and had a girlfriend who later became my wife, so maybe I was distracted by life’s bigger priorities. Same with powerlifting in 2014 to 2015. That was probably the most intense training program I’ve ever put myself through. Once I got done with the meet in March, I couldn’t get myself back to the gym for weeks.

So I’m going to intentionally build in long periods of “rest”. No weights, just light movement practices and maybe team sports here and there. I’m talking months here. If that sounds crazy to you, I’m with you. But I really want to explore this concept of loosening up for a while, and testing whether performance does increase in other ways. I’ll use sports and short runs as a measure of performance.

Takeaways

Spread your training goals over months, and create big down times in between. On a day to day scale, “exercise, eat, eliminate”. Enjoy the bird song.

Live powerfully,

Steve

Russian Style General Strength Training

If you are looking for serious long term strength training that you can do every day, with minimal equipment, in less than thirty minutes, take a look at Kettlebell Simple & Sinister.

Simple & Sinister is a strength endurance program of 100 kettlebell swings and 10 getups every day. It is meant to condition a person to always be ready for life, and to “store energy in the body rather than exhaust it” (Kettlebell Simple & Sinister). By training day after day, you adapt to a higher level of strength and endurance. You start with a small weight, develop solid form, and progress to the next weight. Rest days are fewer because the weight is relatively small.

Unlike powerlifting, kettlebell training does not aim for the highest possible weight lifted. Rather, it focuses on total body acceleration, and stable coordination of all parts of your body. It won’t directly add tons of weight to your barbell max. There is, however, ample evidence that there is unexpected improvement in bigger lifts.

The grass is always greener on the other side. If you don’t believe it, go to a park and find the greenest patch of grass and sit. Then look around and see if there’s greener. I assure you there is.

My powerlifting background taught me that training every day was not healthy. When I was squatting twice my body weight for sets of five, I needed at least a day of rest, if not three, for any benefit. So naturally I doubted the S&S protocol of daily training.

However, swings and getups were filling gaps in powerlifting training. For example, I’m building all-around shoulder stability in connection with the rest of my body. I’m also balancing the strength between the two sides of my body. These can easily be overlooked in basic powerlifting exercises. Back to the issue of daily training.

At first I was constantly sore, and it was certainly difficult to train every day. I would wake up to find my whole body tight and achy. Rather than decide not to train at that moment, I would put off the judgment call. Instead, I went through my morning routine. I drank butter coffee and journaled, basically enjoying life as I woke up. When training time came, I felt better and went for it.

It’s been about two and half months as of this writing, and my recovery time is shortening. I’ve managed to take just one day off in the last eight weeks. I’m doing all sets now with the 24kg, and my swings and getups are getting stronger. My callouses are smooth and my mind feels sharp. I look forward to training most days. Just like Tsatsouline says in Kettlebell Simple & Sinister, the exercise has become a “recharge” instead of a “workout”.

After the initial struggle, I started to look forward to the training. S&S is remarkably effortless compared to other strength programs.

First, the only equipment needed is the kettlebell. No gym, no shoes, no machines, no bars nor weights. S&S prescribes 8kg for average strength women and 16kg for average strength men.

Second, the exercise leaves me with plenty of energy for the rest of my day. I gradually adapted to the training, and became more efficient in the movements.

Finally, it’s convenient and accessible. Because it’s a small weight, I can keep it at home. This saves time and eliminates the ill effects of sitting in a car on the way to a gym. It also leaves little excuse for not training.

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As I transitioned from 16kg to the 24kg kettlebell, I felt much more tired at night and needed more food. But I stuck with it, ate a little more, and managed to train every day. The jumps in weight by proportion are much greater than with progression barbell training. I imagine the next transition to 32kg will be even harder. I look forward to that too.

Do some digging in the StrongFirst website to see if this is for you. If you decide to take on the kettlebell, I strongly recommend that you read the book first. Mind before matter.

Live powerfully.

Steve

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Food First

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Brilliant Friends,

The “diet versus exercise” debate deals with the wrong question.

Living well isn’t about choosing between eating right and exercising. It’s about taking one step at a time. If you’re going for weight loss, or slimming down, don’t overestimate exercise.

Food and eating are much more powerful beginner tools in the hormone and metabolic shaping of your body and mind. Your body will respond immediately to good foods, especially healthy fats.

I had six pack abs and under ten percent body fat all my adult life – and I still could see the explicit changes in how I looked, felt, and performed once I dropped the protein shakes, avoided wheat and sugar, and ate more fat.

Timing of meals is ultra important. I’ve learned to not force food upon myself. If I’m not hungry, I’m not going to eat. It just makes sense. It also turns out that hormones coordinate hunger, fullness, and digestion of food. So eating on someone else’s clock doesn’t make too much sense.

Two hormones in particular are predictable and determine what happens with the food you eat: insulin and cortisol. Insulin starts low when you awake and rises when you eat. Cortisol inversely starts high in the morning and drops as you fall asleep.

Insulin is released when there is lots of glucose in the blood. When you eat carbs, insulin comes. Insulin is the signal for your body to take glucose out of your bloodstream into your cells. Liver, muscles, and fat cells take in glucose when you eat because insulin commands it.

It’s important that your body can release insulin when you eat a meal. This ensures that the glucose in your blood gets absorbed by your body. Too much glucose floating around in the blood, and you have high blood sugar. This happens when you eat and there isn’t enough insulin released to take in all the glucose.

Cortisol counteracts insulin. Since cortisol is highest in the morning, insulin will be least effective in the morning. It makes sense to avoid eating until later in the day, when cortisol drops and insulin response can be more effective.

In this way, your body has a system and timing for food absorption. Play around with timing your first meal. Try skipping breakfast. Try a later lunch. Delaying your first meal will give your body a chance to absorb the food better. Cortisol won’t be so high. Insulin will be released more effectively, ensuring the glucose from your food gets properly absorbed from your bloodstream.

Use fatty foods to regulate hunger when you do eat. Fat satiates hunger much better than starches, and tells your body to burn fat. Skip the fat and you’re going to have cravings all day long.

Imagine how strenuous exercise can complicate matters for you. Your energy needs will drastically change. Your body will need more building blocks, more vitamins, more minerals, and different timing of meals.

It’s all doable, and I support your decision to become stronger through exercise. But before you toss yourself into the algorithms of traumatic exercise recovery, figure out your practice of food and eating for your current state.

This will allow you to measure subtle changes and observe differences more clearly. To summarize eating if you are not exercising:

  • Eat your first meal later in the day
  • Eat lots of healthy fats, until you are full and satisfied. If you have cravings or feel hungry after meals, try eating more fat.
  • Eat carbs, such as starches, at the end of the day
  • Adjust the amount of carbs you eat based on your body fat and your energy level in the morning
    • Fat gain or hung over feeling – eat a bit less carbs
    • Low energy, dry eyes – eat a bit more carbs
    • If you do exercise, you will need more carbs

Live powerfully,

Steve

Photo credit daBinsi/Flickr. Posted under this Creative Commons license.

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Something

Brilliant Friends!

Big changes come from small efforts over time. I’m finding that regular movement is very important.

What do I mean by movement? Mostly walking or pacing, sometimes jogging, and every once in a while sprinting. Shake things off, wiggle around, clap your hands in front and behind, jumping jacks, whatever. Watch me move between exercises. I look goofy!

Moving every day has incredible effects. I don’t have to stretch as often to be mobile. The knots that show up in stressful situations are fading. And naturally, moving is becoming easier and more natural. Believe it or not, I sometimes forget how to walk with a good posture, good steps, good breathing.

Even when I had a three times a week gym schedule, I wasn’t moving enough. Believe it or not, I was squatting three hundred pounds and I was still sedentary. Because I would drive to, and then from the gym. Most of my life was spent sitting. Sitting in the office, sitting in the car, sitting at the dining table, sitting on the couch. Even a quick jog would leave me breathing hard.

So, I decided to change my thinking about physical movement. I started doing something, sometimes a lot, most times medium, sometimes just a little, but every day.

Don’t underestimate the power of some movement every day. Believe in “something versus nothing”. Don’t fall for “all or nothing”. Take a walk. Go with someone if you can ask. Take your music or podcast. Try phone calls. As a bonus, I must suggest going barefoot. Something!

Live powerfully,

Steve

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Build Your Squat Episode 3

Brilliant Friends,

This episode of Build Your Squat is actually not about the squat. I’m taking you down a side street instead to show you a session of my training.

It’s body weight movements, no gym, where I use greasing the groove (GTG) and relaxation to build strength. GTG is a simple method to make your exercise sessions short, effective, and save you sweat. All you need is some space outdoors or at home where you can be barefoot and move freely.

You know I don’t train with shoes. That’s hard to get away with in a typical gym. There are other benefits that come with training at home or outdoors.

First, there’s no driving to and from the gym. This alone cuts long sitting times in the car, and the stress of traffic. Why cramp myself up in my vehicle right before and right after an amazing training session of my mind and body? To go along with this, I don’t have to worry about finding and paying for a gym if I don’t have the time and money to do so.

Second, I can exercise barefoot! I’ve had flat feet my whole life, made worse by cushy sneakers with insoles. Since I was always running around, jumping, biking, and so forth, my little arches got crushed! I had plantar fasciitis before doc’s even had a name for it. Seriously, as a grade-schooler I had these episodes of intense pain on the bottom of my feet after a hard day of play. So I take my barefoot time seriously.

Walking, running, and training strength and mobility barefoot has helped me, over three years, to rebuild the arches in my feet. Getting rid of restrictive shoes has also helped my toes to splay out more. I used to think it was slick to wear pointy toed dress shoes. Now I think it’s sick. Doing heavy squats and deadlifts barefoot accelerated my foot development.

Third reason I love training outside of a gym – I can go by my own schedule. I don’t mean that a gym would tell me when to train or not train. What I mean is that there is a natural ebb and flow to things that determine when I do end up going to the gym. For example, if I must drive, I won’t choose traffic hours to and from the gym. So that limits my schedule. Also, everyone else that goes to the gym follows a certain schedule. We know that most people go before work, during lunch, or after work. This crowds gyms at specific times of the day. If I go to the gym planning to do squats on a Monday, Wednesday, or Friday, it’s going to be hectic. And I always squat when I go to a gym.

So unless I want to train at dawn, right before closing, or at 11 a.m., the gym is not going to be ideal. I’m all about hard work, but I also make things as uncomplicated as possible. This make me more effective.

Don’t get me wrong. I love training at gyms. There’s nothing like using heavier weight, squat racks, and barbells. But there are seasons to life, and right now I’m out of gym season. Body weight training and greasing the groove have been wonderful methods this past year in maintaining strength, muscle, and mobility without a gym.

So if this you – no gym, no problem. Get outside, hit the ground with skin, and get training.

Live powerfully!

Steve

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Build Your Squat Episode 2

Brilliant People.

In this episode, I talk about how to ease into the squat, and what to do with your feet, your knees, and your butt. If this is your first time ever, it’s a good quick intro to squatting. Even if you’ve just been out of practice for a while, or if you’re a hardcore weight lifter, take a second to look at your squat technique.

It takes just a few things for you to maximize your output, strengthen your knees, and use your back correctly with the squat. My priority is to help you do this ultimate human movement the right way. Train with these few simple mental cues and build your squat to enhance your life.

Be gentle, take it slow, and build with care.

Live powerfully!

Steve

Build Your Squat: Episode 1

Hey guys,

I’m really excited to be putting out my first video on how to squat. I believe the squat is the ultimate human movement, and I want to show you how. I’m going to just go with my gut and bring you different aspects of the squat through each progressive episode. With that being said, please leave me a comment and let me know what you think. I would love to hear from you.

This episode of Build Your Squat is an intro to squatting. We look at the squat basics and cover concepts that can help a beginner as well as an intermediate powerlifter. I know there’s a lot in this one. If you have never done a squat before, I encourage you to just chew on the information in this video and visualize yourself doing a squat. Don’t worry about using weights, don’t worry about getting it perfect. It’s more important that you are thinking about the squat and that we’re starting this conversation.

Thank you so much for checking it out. Please share your insights with people who come to mind!

Live powerfully,

Steve

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What I’ve Been Chewing

I know it’s been too long since I’ve written to you.

I’ve been traveling and figuring things out lately, and haven’t sat down to write in a while. There’s lots I want to share with you. Here are several things I’ve been pondering, developing, and talking about with people around me. Most of them you’ve seen from my blog before, but wellness is never a one-time deal for me. Being healthy is about practice, trying, developing, and building layers.

These items mostly came out of traveling and being “on the road”, meaning no gym, no permanent home, limited resources for training and cooking. I hope you find this useful, whether or not you’re traveling. After all, I started a lot of these things while working in a corporate office and living in Los Angeles. So it’s all transferable. Here they are.

Gentleness

There’s a book I love called The Wisdom of No Escape and the Path of Loving Kindness, by Pema Chodron. It’s about the wisdom in accepting your circumstances, loving yourself, and not rebelling against who you are. The book is written by a Buddhist teacher, mostly for people seeking the philosophy and technique behind Zen meditation. I read this in college, and the book has carried over to all other aspects of my life. Including physical training.

One of the biggest downfalls of the fitness industry is that consumers are not encouraged to take things slow, to work on themselves gently, and to train for the long game. Trainers, coaches, supplement companies, and magazines are full of the notion that the body has to be broken to become better. It’s your body. You don’t have to break it, or suffer, to become stronger. That’s not how things work.

In the short run, you might get big muscles, snaky veins, and a six pack. I understand the need to have these things. It’s been pounded into our psyches by mass media, and it’s part of our primordial urge to be fit. But what about the long run? Will you be well, functional, pain free, and freely moving years, decades down the road? Do you care?

There is a way to be strong and to remain strong for the long game. And that way involves gentleness. It requires you to learn about your body in every possible way as you develop your wellness. Be gentle with your eating. Be gentle with your body, your moving, your training. Be gentle with your mind. This comes into play when you realize that you are not going to get some specific result immediately. Eating a salad today won’t make you skinny, lean, and virile tomorrow. And it doesn’t help to eliminate fats, proteins, and carbs from your diet. See how going rough leads you into a downward spiral?

Step back, make gentle pushes, observe results. Test yourself, but don’t break yourself. The object of the game is to grow, to learn, to be healthy, happy, and capable.

Barefoot training

Feet have a structure and function that work only when they are unhindered. You have the ability to redevelop your foot structure, the right stance, the right walk, and the right movement patterns. It starts with taking off your shoes. Go barefoot at home, around the hood, and wherever you can in the outdoors. It’s just one of those things that gets easier the more you do it. So start tiny.

We will see many products hit the “barefoot” market. Shoes, sandals, socks, sports equipment, and hopefully even transportation that lets us be close to barefoot all day long. I think this is progress. However, these products do not make you barefoot. Simply using your bare feet is different. Barefoot cannot be replicated. A “barefoot running shoe” is not barefoot. It is a shoe.

Train barefoot. Do strength training without shoes or socks. You can do them all if you start from zero, go gently, and progress responsibly. I have done deadlifts, squats, kettlebell, and body weight exercises barefoot. Orthopedic insoles did not help me. I had prescription plastic insoles for most of my adolescent years, into college. The pain of walking, running, and standing in shoes went away like magic. But guess what the price was? My feet got flatter and weaker, more prone to strains, and less and less able to hold me up the way they are supposed to.

Then I started following Kelly Starrett, and shed the insole supports. I wore flat shoes instead. Then I wore huaraches. But nothing beat walking barefoot outside, running barefoot on the grass and sand, and lifting barefoot at the gym. These activities, over three years, rebuilt the shape and mechanism of my feet. I now have arches.

So this is where I would link you to a product that I used, but I can’t because there is no product. You just simply need to take off your shoes and socks. However, there is technique that you need to use for proper development. Just like with all other parts of your body, such as your knees, your back, and your shoulders, for example, feet have a correct position and movement pattern. Place your weight on the parts that are meant to hold weight: the sole, the outer blade, the balls of your feet, and the toes. You’ll see that your arch, or insole if you don’t yet have an arch, doesn’t have to touch the ground. You’ll feel that springiness in your step. Walking, running, jumping. Try them all barefoot.

Figure it out and rebuild yourself from the ground up. If you need coaching, I can help.

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Fat first

From five years of self experimentation, drinking butter coffee almost every morning, traveling and eating for optimal energy, and talking with others experimenting with eating more fat, I continue to find that “fat first” works. This means eating fat for the first meal of the day, whether that be in the morning or afternoon or night. It means eating fat before eating other foods during any meal, or at least at the same time. Try grass fed butter melted into rice. And “fat first” means making sure to eat good fats, from good sources. Why?

Because fat is filling, fat is the building block of cell membranes and your nervous system and your brain, and fat gives you energy. Eating good fat from healthy animals ensures that you get the nutrition your body and brain needs before you fill up on other things like starch. Eating fat first means you get satisfaction and feel fuller from it. It helps guide me in my meals, because as long as I eat good fats I know how much of other stuff to eat. I feel more balanced in my urge to eat rice, veggies, and meat when I am eating good fats. Don’t think I don’t eat carbs. I eat lots of carbs, because I need it for my body composition, level of training, and daily activity. But my eating is moderated by the fat I’m eating. I guess I can say that fat is my primary source of satiety and energy, and my starting point for measuring hunger and portions.

Here’s an example of how fat is my nutrition measuring tool: if I feel the munchies, cravings, or urge to eat dessert at night, despite having eaten dinner, I’ll rewind through the day to see how much fat I’ve eaten. Most times, I’ll realize I forgot to mix butter into my rice, or didn’t have my usual butter coffee, or didn’t get the chance to eat any good quality fat that day. If I can, I slap a slab of grass fed cow butter onto some sweet potato and have at it. Fat first.

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Kids and perfect form

I am fascinated by kids who are allowed to develop physically without the restraints of bulky sneakers, cribs, seats, and overprotection. My friend lets his son walk, run, roam, climb, and play more than most parents I’ve seen. He also lets him do this barefoot, even outside. When shoes are necessary, they are soft, flat on the bottom, and flexible enough for the feet to do their natural job. The result is incredible.

My friend’s son is a dense-bodied mover, and he is able to hold his core rigid when he’s lifted off the ground, flipped overhead, and swung back down. He holds perfect spine alignment as he deadlifts a suitcase off the floor. This beloved mini-athlete sometimes gets into a yogic child pose, stretches out on his belly, and lifts his arms and legs off the floor in a reverse plank. It’s all play to him. And he’s barely a year and a half old.

I laugh and marvel at his feats of mobility and strength. At the same time, I feel excited about what this little kid represents. He shows me it’s possible to have a perfect squat as natural and easy as yawning. He proves to me that movements like the deadlift and positions like straight feet and straight spine in the squat are natural. It gives me an example to follow. Since the kid hasn’t been molded into cushy shoes, and since he hasn’t been confined to classroom chairs, his movements are intact. He pushes his limits all the time in the weight of the bins he lifts, the suitcases he pushes, and the stairs he climbs.

Doing these things is challenging in themselves, but doing them with minimal risk of injury and optimal strength is natural only because limitations are not yet put on our little friend. So what if you’re starting today, having already gone through the body-morphing gauntlet of “civilization”? You’re not alone. Modern life’s walls came up, boxed you into the appropriate shapes, and contracted your physical and spiritual expressions into the norms of the day.

It’s not about being a kid, or about glorifying childhood or youthfulness. No. Just look at the human form in its beginning stages, and you can find movement and position as it was meant to be. You can train your malleable body to obtain the strength, movement, and positions of human expression. The full squat, the unhindered overhead arms, the use of joint torque, and spine alignment are all obtainable with training and practice. Possessing natural physical expression and the strength to maintain it will free your mind and soul to build toward your greatest goals.

Live powerfully,

Steve

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