Getups on wood

A very uncomfortable lesson

Swings and getups continue to teach me strength day to day. After moving into a house and inheriting a dog, I’ve had more breaks in training than I would like. Still, what training I can do is enough to get stronger. Kettlebell training can be done almost anywhere, and new settings introduce challenges and carve out unique aspects of strength. Recently, I discovered the unpleasant and extremely instructive training setting of a wood floor for Turkish getups.

Doing getups on a wood floor is like getting a massage from Pinocchio. Every joint and every pointy, protruding edge of bone gets a nice, hard rub from the floor. The elbows, wrists, shoulders, pelvis, knees, ankles, and feet all get a good, Italian-wooden-puppet rub down. The most painful part for me is the knees. The rising sweep ends with the back knee on the ground, and it’s the first contact between the knee and the floor. This part isn’t so rough, as my free hand is still planted on the ground and taking much of the weight. The weight is held straight up by my working arm, in line with the arm supporting me from below.

Next, however, comes the movement of the getup that brings agony. From the hand on the ground, I shift my weight back to the legs. The weight distribution moves to my knee and front foot, and once I’m stable enough to take my hand off the ground, I bring my torso upright and then face forward. Throughout this transition, my bony knee is pressing into the floor and rubbing around in different directions. I am inwardly dying.

The part after that was also barely survivable at first. To fully face forward while on one knee and bring my hips forward, I pivot my back lower leg straight back to line up with my front leg. The pivot requires me to spin on the knee that is on the floor, grinding and smashing into it. I hear various bones, ligaments and tendons rubbing and popping and groaning during the pivot. For the first week of this I could barely bring my torso upright because of the pain and discomfort.

I tried wearing sweats over my usual thin polyester exercise pants, but it barely made the pivot any less painful. At first, I thought it would be impossible to carry on past one or two sets. But I found that I could adjust my movement and my positions to reduce the abrasiveness of the floor. For example, if I flexed my knee during the hip shift from the windmill position, it tightened things up and kept my joint compact. This reduced the amount of loose knee tissue that could rub around on the ground.

At some point, though, I still need to open that knee up as I bring my torso upright. Naturally, as I push my hips forward and open them up, my knee is going to open a bit too. I’m learning to bring more of my weight onto the forward leg which has my foot on the ground. There’s still a good amount of knee grinding against the floor as I rise, but it’s less painful with my weight loaded onto the forward foot and the connected leg and glute.

Lastly, there’s the pivot of my lower leg back to line up with my forward leg. Here my knee is full on the ground, pressed down from the weight overhead, and I’m spinning on it to turn my lower leg back. Again, I find that keeping my weight forward on my front leg and foot helps lessen the grinding. The first and second reps are usually most painful, and the third rep is easier. The pain isn’t an injury pain, it’s more of a massage pain – the kind that comes from jammed up tissues being loosened and undone.

After doing this for a couple of weeks, I noticed that if I focus on the kettlebell in my hand more, and less on my grounded knee, I find that the pain is much less. This makes me believe most of it is in my head. It’s also probably because when I focus on that weight above, and getting up, I’m also hitting that position in a concise movement. I’m spending less time in the transitions where my knee is grinding the floor. And I think it just feels more painful when I’m in the awkward positions of the transitions, with my torso at an angle, my head moving and my gaze unfixed. At the stable positions of windmill, and then being on one knee, I’m not moving and my knee isn’t grinding. To get there, I have to focus through the discomfort.

So the getups on a hard wood floor teach me to focus on the movements, on weight distribution, and on being concise. While I will not do this regularly, as I’m not that excited about grinding my knees, I think it is a good training setting every once in a while to remember these things.

Live powerfully,

Steve

Today’s training: 100 two-handed swings with 32kg. No getups.

Walking the Tired Line

It’s a little over three weeks now from my first kettlebell sessions with the 32kg iron. To recap, I’ve been training every day with the 24kg kettlebell for about a year up until the middle of last month. I began the transition to 32kg in getups because I was able to do five on each side in well under ten minutes every day. This was Pavel Tsatsouline’s requirement set forth in Simple and Sinister.

On the weekend that I first took up the 32kg bell, I knew I would be more tired and need more food and rest. I projected this would last for the duration of my transition, which I estimated to be about a month. It has certainly been more tiring. I’m regularly more tired in the mornings, and it’s been difficult to jump out of bed into the dawn. I eat a late lunch regularly, almost every day around 2 or 3pm. Still, without enough sleep during the weekdays I am slow to recover. I slept much later into the mornings on the last few weekends, to try to recover.

Being in the middle of this transition, I detach and take a bugger perspective to make the tiredness easier to handle. But today I experienced one of the great dangers of not recovering enough from training – injury. My latissimus seems to have gotten strained near the attachment to my shoulder. It’s nothing major, but it highlighted the involvement of this muscle area in the getup, and more generally it’s contribution to shoulder stability. The getup teaches me about my shoulders in this way. Not having rested enough during increased weight training, my lats strangely take the hit. This reminds me of how important they are as the foundation of my shoulders.

I’m currently doing four getup sets of the 32kg, and one set of the 24kg for each side. My swings are still with the 24kg. Remember I’m doing these outside, at the bottom of the staircase leading up to my home. As long as I live in an upstairs apartment, I’m going to use just one kettlebell for the swings. Perhaps when I’ve got the getups settled at 32kg, I’ll think about taking two of the irons with me down and upstairs.

Live powerfully,

Steve

Thirty two at thirty two

It’s been about twelve months since I started regularly training with the 24kg kettlebell. At about an average of six days of training a week, I’ve used this kettlebell for swings and getups for around 288 days. That’s 28,800 swings and 2,880 getups. It’s time to start using the 32kg kettlebell, which I bought and began training with last weekend.

I’ve done powerlifting training to take my squat from 315lbs to 370lbs in a year – at 168lbs body weight – and I know that the length of time and the number of reps you do of an exercise doesn’t mean much on its own. I have seen people with “years of experience” in the gym who are not strong. So I’m not talking about my brief kettlebell history here to say I’m an expert on it.

I give these numbers for context. I’m a novice, and have been honing the skills and strength that are required by, and developed by, swings and getups. Swings have strengthened my lower, mid, and upper back. I no longer get the small pangs I used to feel from sitting too long, or from doing a bunch of work in the yard. Sure I get tired and sore here and there, but rarely do I get a random back ache. Sprinting up hills or stairs is much easier. I find a reserve of energy and tension in my body that is quicker and more responsive than what I felt after a year of powerlifting. I also have better balance, better posture, and less fatique from walking, running, and sprinting during my daily commute.

Getups transformed my shoulders and upper back. There’s not much difference in appearance. I haven’t grown in size, and actually may have gotten a bit skinnier over the past year. But my shoulders are now stronger when my arms are extended, more comfortable, and less problematic on a day to day basis. I can grab things better when they’re far away or behind me, and I’m much more confident in my ability to move things around further away from me.

The getup has also sewn together my whole body with thicker and tighter threads, so to speak. I am more coordinated from head to toe, and feel stronger and more responsive as a whole. Powerlifting brought good brute strength to my entire body, undeniably. I can shoulder bigger loads than ever before in my life, after barbell squats, deadlifts, bench and overhead presses, and Pendlay rows. Kettlebell getups helped me to make this strength more cohesive. Pressing a heavy load up overhead and then bringing it back down to your chest builds your pressing ability. Holding weight straight up from a supine position on the ground all the way up to standing and back down builds much more meaning into that kind of strength.

There are many good uses for the strength gained from heavy barbell exercises. Kettlebell training multiplies the usefulness of that strength. Using the 24kg kettlebell still isn’t quite easy. But compared to the early stages of my training, it’s not nearly as hard. Taking up the 32kg kettlebell recently has brought me back to the mindset of a beginner. I struggle to execute the most elementary movements. I sweat more. I breathe hard, unintentionally. And a little soreness in my muscles and joints has returned. I’ve been adding sets with the new bell slowly, just replacing one more 24kg set here and there. It is an incremental progression.

When I’m on by back, getting ready for the next getup, I wonder how I will ever do this with a 48kg kettlebell. One thing at a time I guess. For now, I thoroughly enjoy the new challenge during training each morning. At thirty two years I make use of my body and the strength I’ve built, which I will continue to build until the day I die.

Live powerfully.

The quirks of daily kettlebell training

Having a kettlebell at home is one of life’s great blessings. It’s convenient and is a great start to each day. There are certainly some challenges that come up as I train day to day, though. I see these as variables to training and additions to my development of strength.

First of all, I live on the second floor of an old apartment building. The floors are not very thick, and I assume based on what I can hear of my neighbors below that any noise or banging against the ground would be quite audible. I used to do my kettlebell sessions indoors, and the whole building shook during swings. It’s not surprising, given the force against the ground with which I have to accelerate the bell. Now that I’m training at six in the morning, I take it outside.

Outside means downstairs, because the landing in front of my door is quite small. I imagine a kettlebell that slips loose mid-swing from the second floor would travel quite far and dig quite deep into the pavement below. I’m not prepared for that risk, so I lug the heavy thing down a flight of steps. This is the first part of the fun of kettlebell training for me. Going down stairs with a kettlebell in one hand creates a nice exercise in balance and stepping. Because I don’t want to wake or startle my neighbors, I step lightly. It’s easier barefooted, of course. Without shoes that restrict the movement of my feet, I can lightly descend and feel the stairs enough to move smoothly and maintain balance. So why is my kettlebell in one hand? Well, because I have my doormat in the other hand. That brings me to the next fun thing.

Since I’m doing the swings outside, I’m pulling up and setting down the iron ball on concrete ground. This creates a nice scrape on the way up, and a dull but resounding thud on the way down. As I want to maintain my privilege of exercising right outside my door for the near future, I needed a way to minimize this noise. So the answer was to bring along my sturdy doormat. The rubber bottom and soft felty top act together as an efficient muffler. To save a trip up and down the staircase, I hold the mat in one hand and the bell in the other. Thus, I naturally go through the strongman drill known as the “suitcase carry”. Carrying a heavy load on one side trains you to balance out that load and develop better stability side-to-side while moving forward. Do it on a staircase and I guess it adds another level of complexity.

It doesn’t end there, of course. Part of kettlebell training involves precision of movement. When swinging the weight, it’s important to keep your feet planted, to stand tall at the end of the hip drive, and to pull it back down with the lats between your legs. If for any reason your heels come off the ground, you must release the bell. Holding on to it can cause injury to your back as you overreach to pull yourself back into the correct stance. Naturally, I wouldn’t want to fling a fifty pound iron ball into the dark dawn. I imagine the effect would be similar to a wrecking ball meeting the side of a high rise. The best case scenario would be a good clunk. A bad scenario could include a shattering crack, a bounce, another crack, a rumbling roll, and thunk thunk thunk down the front steps of the parking area. This is quite the incentive for me to pay full attention to my movements, to execute each part of the swing with precision, and to exercise greater strength in keeping the bell under control. My primary concern is to move in the best way possible. My secondary concern is exerting force. Both of these build strength, but I didn’t pay as much attention to the movement when I was training midday with no concern for how much noise I made.

There are many other unexpected factors that play into kettlebell training early in the morning in an apartment dwelling, but I’ll end with going gentle on the getups. For all the same reasons I want to finesse my swings, I have to be sensitive to the way I come back down on the ground during the different touch points of the movement. I do the getups inside, after I finish the swings and carry the bell back upstairs. To begin there is simply the act of laying down. I can’t just collapse onto the floor. I’ve learned to get down gently, but quickly because I don’t have too much time. Do this for the first time and you appreciate the control it takes.

With the weight in hand, pushing up on the elbow, the foot, and then coming to a stand on the rise, I go soft on the ground too. Counterintuitively, this takes more effort than slamming down on the ground, because the stability is coming from my midsection when I brace myself to make minimal touches on the ground. When I get to exercise on a grassy field, I can slam down against the ground with my foot as I come up to elbow with acceleration. In my apartment when people are sleeping below me, I don’t have that option.

Whatever your situation, if you take up the kettlebell or if you’ve already been training with it, try to appreciate the quirks that come with it. Everyone has a different situation, a different home environment, different time for training, and many other factors that make the training scene unique. See every thing that life brings in your path as part of your strength training. Let it make you stronger.

Live powerfully,

Steve

Break in routine, nothing new with Thanksgiving

Feeling tired today. And training didn’t wipe that away as I’d hoped it would. I expected as much. Thanksgiving week brings with it lots of junk food, namely wheat and sugar, and alcohol too. It also brings a disruption to my daily schedule.

I’ve been training every day, but getting up and going to bed at different times. This also threw off my energy. My main focus this week is going to be to get back on schedule.

The past couple of weeks have been a great trial period of getting my training sessions in at the start of the day. I want to reinforce the sleep and energy schedule that I’ve been building up through routine. I’m finding greater energy from eating dinner and going to bed without excessive delay. I miss out on shows and movies and chill time, but I gain in not being tired and miserable and lazy the next morning. I love the newfound ability to jump out of bed and start living at the crack of dawn, without compromising sleep.

It’s a work in progress. Days like today I learn again from negative feedback how important discipline and routine are.

Live powerfully.

Ringing in a beautiful day with my kettlebell

Two weeks into Simple & Sinister training, doing daily sessions of one hundred swings and ten getups, I saw that I was getting strong in a new way. I did not learn to control a swinging mass through powerlifting. Nor did I lay on the ground and lift a weight up to standing, guiding my shoulders through all these different frontiers.

When I was two months into it, the daily training got me stronger still in new ways. I formed and tore callouses. I recovered faster from training. My work capacity increased. I became more disciplined.

When I was four months in, I started to feel like I was really getting a handle on the bell. Swings felt easier, more natural. Getups became less of a workout and more of a practice.

Six months in, I realized I was getting even stronger. I was beginning to develop skill and could see between the frames. I saw the inner parts of the movements I thought were seamless and found weakness and hesitation. I didn’t always pull back with my lats on every swing. I sometimes tensed too much and became weak at the top of the float. I found more effective cues and more efficient methods of executing the movement. And on every stage of the getup I felt tiny instabilities, slight immobilities, and ounces of doubt that had built up over time. I began to work on these in-between gaps.

Nine months in now, I wake up and see that there is a stronger familiarity with the kettlebell. What once was just a sphere that I swung and lifted has turned into a more granular entity, with endless bumps and nooks and crannies and irregularities. Every bit of the molded iron has some say in how it will move and challenge me. And I am learning enough of the language now to respond in an elementary way.

I’m finding that it’s better to relax and treat the swing like a game of throwing the bell forward. Better to take on the spirit of a playful dog than that of a charging bull.

I’m also seeing that getups must be done with full intention. There is nothing outside of the goal of pushing that mass up and focusing on it until it’s back on the ground. Everything revolves and builds up to that.

I take up the same kettlebell every morning and find a new lesson prepared in that cold iron each day.

Live powerfully.

No Rain

I was much more confident this morning as I grabbed the kettlebell and headed out the door to train. Yesterday was a big win in completing an entire S&S session before leaving for work. It was all the more salient because it was raining and windy, and it was the first time exercising on a schedule since I started working in San Francisco.

Well today I got down to the first floor, set my kettlebell down on my doormat which I carried too, and felt something different. I was a bit more nervous than yesterday. What was it?

The moment I started warming up, I realized that without the pattering rain and howling wind, it was too quiet. The sound of the kettlebell scraping the mat as I pulled it off the ground, my breathing, and the thud as I set the weight down made a much larger impact than they did yesterday. Of course, I must have made the same amount of noise during both sessions, but today it was just a bit unnerving. I was pretty sure that the sounds I was making carried pretty far.

I proceeded anyway. After the first set I didn’t care so much. After four sets I was breathing so hard I’m pretty sure I woke at least a few people. Funny that now I’d prefer the rain and wind to blanket all of the noise I can make while training. Just yesterday I cringed at the sight and sound of it.

After my seventh set, I heard the punctuated footsteps of a woman in heels approaching from around the corner.

Great. Without my glasses, I can’t yet make out faces. My vision is another thing I’m training. More on this another time. I can detect intention, though, as in whether this lady would go straight past, or turn and walked toward me. I didn’t want to frighten her. I know that the sight of a man standing in the middle of a corridor in the dark of dawn can be quite alarming. So I rubbed my hands together loudly, spreading some of the chalk over my palms and trying to act like I was a normal resident catching my breath in between sets of kettlebell swings. I don’t know if I was able to convey it in the moment.

Sure enough she turned toward me, very deliberately and bravely, to go through to the parking lot behind. I hastily picked up the bell which was sitting in the middle of the path, gave a disarming chuckle, and said good morning. The lady returned my greeting, excused herself and walked past quickly. Over my doormat. Welcome to the parking lot, I guess. Encounters with neighbors can be awkward.

The thing I love about this is that it’s random. Ideally I would have my own lot of space to train, be shirtless, enjoy the dawn.

I don’t. I have the common grounds and corridors and walkways. People are going to pass by, look at me, and perhaps not appreciate a person swinging a large heavy load around. It’s not something that raises property value nor attracts uppity residents. Yet I must train, and I want to do it where I live, when I want to. Whatever comes my way is just another element of the universe, and if it doesn’t harm me then I am better from it and proven resilient.

When I had access to a gym, I was able to progress rapidly through heavy weight. It was a stable environment, equipment the same, a roof overhead, and usually the same people around also training. It was easy to focus on increasing my strength in the five powerlifts. The only real challenge was to pay attention to form and movement, and to overcome fear of being crushed.

To get big, and to get strong in five lifts, the gym is great. These lifts made me stronger in many different arenas of life. However, they were complex in terms of equipment involved, logistics to get there and back home, cost for membership, and the usual gym politics bullshit.

Kettlebell training is simple. I have a kettlebell, and I use it when I want to. It’s not easy, though. The movements themselves are much less stable than powerlifts. Swings involve twisting and acceleration and virtual force. The environment is more open too, both intentionally and unintentionally. I’m exposed to people and animals moving around, different types of ground, and weather. There’s also the possibility of destroying something if I let go of the bell mid-swing.

As soon as I begin to get comfortable with one aspect of this mode of training, I find another challenge. Like rain, and then no rain, and training at dawn in close proximity to a bunch of slumbering neighbors. It never ends and it’s all part of the fun.

Rain

It started last night and gathered strength through the early morning. A little howling wind joined in and the two of them flew through the tall corridors of my apartment building. The scent of the town, the wooded mountains, and the ocean beyond lingered as the wind and rain swept past.

Oh boy, I thought as I looked out through the blinds. It was still dark at 5:30 am but the light in the parking lot showed very clearly the drops falling past to the ground. Just yesterday I made a very detailed schedule for the mornings, afternoons, and evenings, to train myself to get things done.Well, the morning part involves about five alarms on my phone, one signaling the start of my outdoor kettlebell training session. I swallowed hard, knowing I didn’t have a great light waterproof jacket on hand. What I did have was the carport roof, but my car was taking up most of the space. No matter where I trained, it looked like I was going to get wet.

No need to worry about it. It is what it is, I told myself. I went about the other morning routine tasks and when the time came, I took up my iron and walked out the door. Shit it was wet. I had to be careful going down the concrete stairs, which were much smoother than I remembered. Even barefoot, it was pretty slippery. I got to the bottom okay and looked around. I realized that the corridor was open and dry, but it was right against my neighbors’ walls on both sides. Their patios were also right there, and I worried that they might hear my breathing. Kettlebell swing breathing can get obnoxiously loud. But it was kind of nice there, and I couldn’t resist the opportunity to stay dry. So I found a good flat area and set the weight down.

I snuck back upstairs and grabbed my welcome mat, so that I would’t be clanging the bell against the concrete floor at the end of every set. A fifty pound ball creates a bigger thud than you’d think, even when set down as gently as possible. I can only imagine how annoying and terrifying it could be to wake up to the strange sound of sharp, punctuating puffs of air interrupted by the dull clang of iron on concrete. Sex? Strange beast? Military occupation??

Yes, these thoughts bounce between my ears, and can discourage getting out into the cold and wetness to exercise in the dark. But I found that grabbing the weight and feeling its pull and stepping out takes care of the doubts. I had my set up ready. Did the warmups, some squats, hip openers, and halos, took one very short moment to consider the consequences of a dropped kettlebell at six in the morning, and proceeded with the first set of swings.

It was great. I felt strong. Yesterday I didn’t make enough time to do all of the exercise I wanted, and it was great to fire it up today. I was able to recover pretty quickly between sets doing the usual shaking out of limbs and deep out breaths. The pebble-studded concrete provided good grip for my feet. And best of all, the mat stayed in place and completely absorbed all sound at impact with the bell.

The hardest part was trying not to breathe too loudly. Man. I do think this is good training in some sense. I wonder if special ops or any military groups need to train to be absolutely silent under intense physical stress. It makes sense, if they’re on stealth missions. Anyway, this was hard. I got a bit light headed when I wasn’t breathing out enough, so I had to adjust every few reps by pushing out more air at the top of the swing. I finished the ten sets in good time, about ten minutes. Hauled it back up and did ten getups inside. The details and instruction for this regimen can be found in Kettlebell Simple & Sinister by Pavel Tsatsouline.

So it wasn’t the heroic session I thought it would have been at first. I have trained in the pouring rain, and while it is a great lesson it is also quite exhausting. I’m glad I didn’t have to do it today. Perhaps a day will come when the neighbors fill the corridor with discarded cabinets or laundry machines, or a horde of raccoons prowl menacingly there, forcing me out into the weather. That is accepted. Today I got lucky.

Most important to me is that I set a goal and achieved it. I’m trying to develop stronger discipline to reduce my susceptibility to random things that prevent me from exercising in the morning. A few days off are fine, but too many gets annoying. I found today that setting silent alarms for key stages of the morning helped me to stay on track. It’s too tempting for me to sit a little longer with my coffee, read a little more, stay on the toilet a little longer. 

You might think this is spartan and too harsh, and if so this is not for you. I envy the person who gently maintains their high level of discipline. But if you believe that being a little strict on yourself can lead to happiness, you might actually find that going to the extreme is even better.

Treat hot with hotter

There’s an old Korean saying, “treat hot with hot”. The application is such: when you’re hot, as on a hot day, eat hot soup. Taking in something hotter causes you to cool down.

Doesn’t make sense? Try it.

This past Saturday, the temperature hit 105F in Los Gatos. Temperatures were rising in the days leading up to the weekend. It just so happened to be the week I started working on another backyard garden project.

I started trimming the outer leaves of drought tolerant plants and laying them as mulch over some dry dirt beds to prepare soil for vegetable growing. Fruit trees needed to be harvested, late summer seed to be sown, and spring plants cut and laid as ground cover. I’m using some ideas from Masanobu Fukuoka’s One Straw Revolution to rewild the garden.

Most days I was out working in the middle of the day, through to the evening. I was in full sun, with short sleeves or shirtless. From Monday through Thursday, I wore jeans. On Friday through the weekend, I resorted to shorts. I wore a hat that shaded my face and neck when it got too bright.

Each day started with a big drink of water, kettlebell swings and getups, and then another big drink of water. I usually planned out the general tasks, mostly doing the heavy cutting and hauling work in the beginning, and ending with fruit picking and planting toward the end. I sweated a lot. At times I felt a bit faint while working, but a moment of rest with some slow breaths helped me recover. Occasionally I went inside and cooled off, drinking water and looking up various gardening blogs.

I tanned, but didn’t burn. This may have been because I spread a little coconut oil on my skin. I also think that working under the sun in mostly standing and squatting positions will not lead to skin damage the way that laying out to “tan” will.

Because I was outside every day in the heat and the sunlight, I adjusted to it. When I was indoors, I didn’t need air conditioning. Previously intolerable heat became quite tolerable, if not comfortable. As a matter of fact, when we drove into town on Saturday, I realized that the AC in the car was actually causing my internal temperature to go out of whack. It felt hotter and hotter as the AC blasted against my skin. Turning it off and opening the windows to the hundred degree air actually helped my homeostasis normalize. I felt more comfortable.

Just like every other plant and animal on this earth, humans can adjust to changes in temperature pretty well. Just look at all the different climates humans have inhabited. The thing is now, so many people are in air conditioned rooms all day, every day, that they are not letting themselves acclimate to the natural changes in temperature.

There’s something about going with the seasons and melding in with the rise and fall of the heat. Just being able to work through a very hot day dispelled a lot of misunderstanding about a human’s capabilities. Sure, it’s vital to drink enough water when doing this. But even in hundred degree weather, a few gulps before, and then a few gulps a couple of hours later, was sufficient to keep me sustained and strong. Remember, too, that this was all preceded by thirty minutes of kettlebell training.

This is just an example. No need to deliberately put yourself through unreasonable conditions. Know that you have a body that can handle a lot. And let yourself feel the limits here and there. Try not to automatically reach for the AC when you feel a bit warm. Breathe, sweat, acclimate.

Yes, sweat. That thing that we all try to avoid doing. Its your internal climate control doing its natural work. It also helps you release stress. And it cleans your skin from the inside out. Find the time and the place where you can just let go and literally be yourself.

And yea, try some hot soup on a hot day.

Live powerfully,

Steve

Playing

Moving through playing is more varied and inspired than routine exercise. A training routine develops you to become stronger in focused ways, but playing is an outlet for movement based on feel and natural sequences.

You might run a certain number of miles every day, but unless you run around with your dog on a field or play a sport or do some sort of randomized mode of running, you won’t really step and move and slow and accelerate in ways other than the straightforward path of the usual jog or sprint.

One way to do “sprints” without making it an uber-structured session is to just kick off the shoes on a field of grass, jog and shake things off for a bit, and get bouncy. As you make your way around the field, find little moments to make quick bursts of running, and then come back to a light jog or bounce. Go with your feeling, and make sure to stay on your toes more and keep the integrity of your entire body. Don’t make dramatic flails or lunges. Keep it all close and within your range. Stop running if you feel any twinges of pain or joint misalignment.

I bring up the topic of playing because I realize that people who don’t have an established background of sports or training most likely have played as kids.

I remember playing tag with my sister and the neighborhood kids. One person is “it”, and has to chase down and tap someone else to not be “it”. Then that new “it” person has to do the same to someone else. It was a hilarious game of running, dodging, laughing, and sometimes crying. Lots of moment to moment movement tactics too.

Don’t hesitate to play when you get the chance. Bust out the football or frisbee at the park, race your dog or your kids, or just goof off by yourself if you aren’t embarrassed. If you do feel a bit shy, just start off with some jogging steps, squats, jumping jacks, bounces, however you feel like moving.

The routinized training for strength and other physical building is great for getting you from point A to point B. It’s important, though, that you keep the integrity of your own movement patterns. With any exercise you utilize for strength building, you must use your own ideal positions and technique. But fitting yourself into specified exercises might lead you away from your natural rhythms, ranges, and strengths.

Play can bring back this instinctual ability to move freely and spontaneously. Since you’re focused on the game or the mood, and not the movement, you are more likely to move the way you are best able.

The connection between all of this is that play teaches us to move, training builds strength in those movements, and better movement allows for better play.

Live powerfully,

Steve


Check out these examples of great movers:

movnat.com

http://www.tacfitacademy.com/

Ido Portal

Lots of inspiration from:

Daniel Vitalis