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The Joy of Simplicity

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Julie Briggs PCC

“Does this bring me joy?”

Such a simple, yet profound question. This quintessential advice from organizational expert Marie Kondo has spurred millions to begin downsizing, de-cluttering, and “tidying” their physical belongings. However, this question applies to all areas of our lives.

Think about your friends and acquaintances. Are you left feeling energized after spending time with them? Do they fill you up, or do they drain your cup?

What about your daily activities, the foods you eat, the clothes you wear, and the products you use? Do your choices enliven and enlighten, or weigh you down?

If you decisions feel like burdens, then you are not filling your life only with things that bring you joy.

Modern life is complicated. It can feel like our attention must be divided into a million different places. Many of us are already overextended, yet we still try to pack more into already over-booked calendars. But sometimes having more responsibilities leads to more anxiety, more headaches, or more exhaustion, not necessarily more joy. Ultimately—if this pattern continues unchecked for too long—we will inevitably burn out.

Julie Briggs, PCC

I believe the solution is to subtract rather than to add. Taking away things can minimize sources of stress and drastically increase your overall joy. Consider this scenario as it pertains to your fitness: You’ve been told you have to do your daily stretches, your cardio, strength training, HIIT, spinning, and of course the five “latest-and-greatest” ab exercises you just saw in SELF magazine! But is all of that appealing to everyone? And who has time for all that anyway?

You may feel like you barely have time to get to the gym twice a week (and when you do, it’s a huge success!) Or maybe you’ve already been training regularly and you have specific exercises that make you feel amazing. Exercise is not “one size fits all” and joy is a uniquely personal experience. Chances are, all the advice you see and hear is well intended, but may not have the same results for you.

Eliminating the excess and trimming away all the waste leaves only the highest quality. Like trimming away the fat from a good slab of steak, or carefully picking away the wilted lettuce from a fresh head of romaine. When we trim the excess, what remains is the highest quality and often the very best for our physical and mental health.

Julie Briggs, PCC

When we remove what’s unnecessary, we are left with only things that we truly value, things that truly bring us joy and enhance our lives. Simplicity creates more energy and mental clarity. Decisions become easier when options are limited. This saves time and precious mental energy, which you can then redirect towards things that bring you joy.

Simplicity also fosters creativity. Guidelines and parameters actually force you to stretch your creative muscles. For example, try naming five ways you can spice up your push-up using hand positions. Try thinking of three different pull-up grips. Try to name as many different squat variations as you can.

With less options, you spend less time deciding and more time getting straight to the heart of the workout. Not sure what to do for your workout today? Instead of researching a bunch of fancy new moves on YouTube, you can’t go wrong with a few rounds of the basics: good ol’ pushups, squats, pull-ups, and planks will take you far – its the biggest bang for your buck.

When you think minimally, you free your mind as well as your body. No fancy gym equipment is necessary–all you need is a floor! As Al Kavadlo says: “If you don’t have a floor, then you have bigger problems!”

In your workouts and in your life, find out what brings you joy. Subtract and adjust as needed, so that only what remains is only what truly makes you feel energized, whole and alive. Curate your own joyful existence.

Julie Briggs PCC

***

Julie Briggs is a PCC instructor, personal trainer, and performance coach who helps her clients live more productive, fulfilling lives by targeting the brain and nervous system. Ms. Briggs works with private clients in Brooklyn, NY, speaks at workshops and conferences, and was featured on the Dr. Oz show. She shares her insights on fitness, health, and happiness on Instagram @fit.insight, Facebook (Fit Insight), and email: hi@fitinsight.net

Calisthenics: The Fountain Of Youth

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Dan Earthquake progress photos

I’ve always had a vivid imagination. I’ve heard that anorexics always see themselves as fat, but I saw the opposite with my physique. Like Michelangelo saw the sculpture of David he would release from a block of stone, I saw my muscles and strength beneath. I only think I look fat in old photos. For instance, I was “as fat as a fool” when I swam the English Channel. But, that kept me warm, helped me float, and fed my muscles.

I was very happy with my long term physique for long distance swimming and strength.  I saw myself as a small sumo wrestler with a considerable amount of muscle mass covered with a protective layer of fat. It worked very well for the things I wanted to achieve. I’ve swam over a mile (2000m) in 1.9° Celcius (34° F) and three miles at 40°F. Not to mention, six hour swims every two weeks or so for a year with plenty of physical work—cycling in high gears, carrying the bike whilst jogging and rowing a boat were part of my program. I felt strong and healthy for the most part and rarely cold.

Now in my 40s, it’s wiser to be lighter. The trophies of the heavy work remind me that the daily minimum is the way to go and the desire to lift heavy weights and cover very long distances has waned along with my mass. I now feel the cold more.

I celebrate improvisation: I participated in the UK Strongest Man heats by training in my garden with scrap metal and old tires and tree trunks. Recently I ran my portions of a relay triathlon between London and Paris wearing normal clothes and my usual Dr. Marten boots. I used a steel bicycle made in 1963 for the cycle stage. “Did you find that at the roadside or in a museum?” joked a team mate. In the poem “If,” Rudyard Kipling challenged the individual to see their work destroyed and to rebuild again “with worn out tools.” I realise that I’m railing against convention. To me, the veneer of professionalism which demands branding and uniformity ignores the individual art of survival and practicality. Improvisation is not fashionable, a bit like calisthenics in some quarters. The poster boys and girls of conventional fashion wear makeup, have suntans, clean clothes, and operate in perfect conditions which do not exist in reality.

At the Louvre in Paris the other week, I photographed a bearded statue with a big arm. “That’s me,” I declared to myself, that perfection visible to me beneath an imperfect form. “It’s what you are becoming,” said a voice from the future. I didn’t realize until relatively recently (the last decade or so) that I am a time traveler. I’ve often imagined my future self returning to give advice. Sometimes the advice felt unhelpful, but I took comfort that the future me cared enough to try and help. Sometimes sneering at the elder know-it-all version of myself, I resolved to do it my way. “Stick to the basics,” he said, but I clamored for the cheer of the crowd, the wow of friends and colleagues. Vanity lifting and trophy hunting were (and are) very seductive.

“Calisthenics is both the fountain of youth and the quick route to old age,” my future self advised. “I’m curious about it being the quick route to old age,” I commented. “Time flies when you have fun,” he replied, “Especially given your habit of doing things unconventionally. Don’t worry,” he regularly assures me at opportune moments: “Everything will turn out fine, but the work has to be done.”

Dan Earthquake Tree Pullup

I remember these inner conversations and revisit my younger self to reiterate the message. Sometimes I didn’t listen—I remember that too. There’s still more to do, always more to do. Each day is a new start, a bit more revealed from the block.

Winston Churchill had the right idea: “Live dangerously, take things as they come. Dread naught: all will be well.”

Dan Earthquake English Channel Swim

***

Dan Earthquake is involved in event safety and hosts winter swimming training camps for Channel Swimmers. In 2013 the Channel Swimming Association awarded him the trophy for “Greatest Feat of Endurance” for his 21hr 25 minute crossing of the English Channel. In August 2018 Dan was part of the 4 person relay team that set a new record for the Enduroman Arch to Arc triathlon between London and Paris. For more info, visit www.eqnrg.info

Strength for Life

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Marc Ayala Strength For Life

It’s a new year, and gyms across the country are flooded with folks who’ve made the decision to change their lives. Unfortunately, these pursuits often start off well, but end up gradually fading away – often, before February even begins.

There are myriad possibilities for why so many of these efforts don’t achieve their goal; unfortunately, the first thought is often that the person is lazy, unmotivated, etc. While that may be the case for some, I have found that there is a factor that seems to be even more significant: the lack of a deep understanding of the process.

The fitness industry has done a poor job in terms of educating those that have a true desire to improve their physical being. New gym members are left to fend for themselves among the sea of machines and exercise equipment. To all of those afflicted by this current state of the fitness industry, I propose the following potential solution: strength training. Not the sort of strength training that is so often thrown into discussions of diet and health as an afterthought. I am referring to the deliberate, gradual improvement of your ability to exert force onto the world around you. This has the potential to change your body, bolster your confidence, and open doors that you thought to be cemented shut.

What We Want

We all want to be able to look in the mirror and have an instant, unmistakable sense of pleasure and contentedness with our appearance. When we think that we look good, we assume that others probably think that we look good as well. And nothing boosts this pleasure more quickly than a compliment from a friend or colleague.

We want to be independent. Not in the sense of paying your own bills and coming home at any hour of the day, but a sense of real physical independence: the ability to be able to shovel out your car after a snowstorm, walk up a flight of stairs without an escalator or handrail, or to be able to open a pickle jar. In an age where you can find someone or something to do anything for you – for a fee, of course – we are gradually losing our ability to thrive without depending on others. How amazing would it feel to be able to shovel out your entire driveway after a blizzard, then have the strength of body and character to shovel out your elderly neighbor’s driveway and enable them to make it to their grandkid’s first ballet recital?

How We Get It

Strength is the ability to exert force onto our environment and effect change. It is what allows us to explore and manipulate the world at will. Who would ever want to be prevented from living up to their fullest potential by something that they have direct control over? Unfortunately, thanks to the flood of conflicting information in the world, we often have no clue where to look or how to start on this endeavor. Fortunately, with a little bit of patience, a hearty dose of effort, and some good ol’ discipline, the plan that I propose here can get you there. Let’s get started!

Kavadlo Brothers Raised Pushups

Push Me, I Push Back!

The ability to push through our hands and influence the environment around us is so incredibly important, yet unappreciated until one can no longer do so. The ability to push doors open, push yourself up off of the floor after falling on ice, and countless others are examples of the need for pushing prowess. How do we improve our ability to push? We practice pushing!

Elevated Surface Push-up

Find a box, table, or anything sturdy that is roughly hip-height. If too challenging, use a slightly taller surface. Place your hands onto the edge of the surface with your palms lined up with your shoulders and squeeze it.. Brace your body into a steel beam with legs locked straight, ankles squeezed together, abdominals clenched, head up tall . Lower yourself slowly under full muscular control until the lower part of the chest touches the surface, elbows within 4-inches of ribcage. Return to the starting position slowly, without bouncing off of the surface. Momentum is the enemy here.

Goal: 20 repetitions. Then, use slightly shorter object and build to 20-repetitions. Repeat until using knee-height surface easily.

Standard Push-ups

Begin kneeling in an all-fours position with the hands directly beneath your shoulders. Next, extend one leg at a time back until the toes are dug into the ground and legs locked straight. There should be a straight line from your ankles to your shoulders when viewed from the side. No bellies sagging toward the floor, no bent knees, no drooping head. Lock your legs straight and try to feel the muscles on the fronts of the thighs tighten. Squeeze the butt muscles and tighten the abdominals as if bracing for impact. Pull the back of the head toward the ceiling, without lifting the chin. It should feel as if you are giving yourself a double-chin. Now, squeeze the floor and slowly lower yourself until your chest gently kisses the floor.. Slowly push into the floor and ascend until full arm extension.

Goal: 20+ repetitions

After becoming proficient in these three foundational pushing motions, you will have now earned more definition in your arms, shoulders, and chest, as well as the ability to push back when the world pushes you. Congratulations! You have earned it.

Kavadlo Brothers Pullups NYC

Pull Yourself Together

There is nothing like the ability to wrap your hands around the world around you and pull yourself through, over, and beyond. See that tree branch? See if you can pull yourself up into the tree and afford yourself a bird-like view of the world around you, only accessible to those with the strength to handle anything that the world presents to them. As a nice side effect, you’ll also build a serious set of arms. Time to pull!

Australian Pull-ups

Find a sturdy table, a horizontal bar, or any other object that is between hip and sternum-height that you can grip with your hands and hang from. Grab the object and walk your feet under it until your lower ribs are under the edge of the object. At this stage, your legs should be straightened, arms should be straightened, and hips should be elevated and perfectly aligned with the knees and belly-button. Pull the lower chest to the edge of the surface and pause firmly against the surface. If these are too challenging, use a taller surface.

Goal: 20 repetitions

Negative Pull-Ups

Stand on chair or similar object in front of the Pull-Up bar and take a narrow, underhand grip on the bar. Either tip-toe or use a small hop to get the chin over the bar with the elbows fully closed and in tight to the ribs. Hold this position as long as you can, not allowing the shoulders to shrug or the body to swing. Allow yourself to slowly descend toward the ground inch by inch.

Goal: 60-seconds

Pull-Ups

Begin hanging from the bar with fully straightened arms. Next, squeeze the bar as hard as you can and pull like your life depends on it! Going from straightened arms to chin over the bar is an amazing achievement for anybody, no matter which sex or how old. Take pride in the fact that you can maneuver your body around the environment at will. Got any room left in those shirt sleeves now?

Goal: 10+ repetitions

Kavadlo Brothers Squats DC

Strong Legs, Limitless Reach

Legs are the unsung hero that everybody relies upon for quite literally everything that we do, yet put little care into strengthening them. See that mountain? How about hiking to the top and basking in the glory of conquering nature’s skyscraper. Or being able to play tag with your kids?. The legs have an amazing potential for strength, endurance, and versatility. It would be shame to waste that potential. Let’s build those wheels!

Brisk Walking

This is where is all starts. Walking? Really? Yes. The best way to get better at traversing the world with confidence is to practice traversing the world with confidence. Stand up tall like there is a book on your head and you don’t want it to fall. Pike your feet up and never allow them to drag. Let the arms swing by your sides naturally. The swing of the arms is a good sign of the expressiveness of a person. Show the world that you are full of life and vigor! Walking gently builds the endurance in every joint in the body through low stress, high repetition motion.

Goal: 60-minutes

Assisted Squat

The ability to go from a standing position to a campfire squatting position under full control is crucial for maneuvering the world. To achieve the full squat requires a proficient degree of ankle, knee, hip, and spinal mobility, as well as strength. To build this ability, walk up to a door frame or anything that is about hip height that can support you pulling against it. Place your feet slightly wider than hip-width apart, with the toes either facing straight forward or slightly turned out. This will vary person-to-person, so try both ways. With a firm grip on the object, sit your butt backwards toward the wall behind you with the chest lifted proudly, then slowly descend until the backs of the thighs touch the calves. Your heels should be firmly planted into the floor. Your knees should be perfectly lined-up with your feet.

Goal: 60-second hold

Full Squat

Once you have held the bottom of the squat for 60 seconds with the arms straightened out in front of you, attempt to stand up by keeping the chest lifted and straightened the knees and pushing the hips forward toward the object in front of you. Congratulations! You just went from a full squat to a stand. Now, slowly sit back and down into the squat again, pause for two seconds, then stand up. This ability will keep you strong and limber for life, so long as you keep practicing and utilizing it in your worldly adventures. You’ll also build one firm set of legs!

Goal: 25+ slow repetitions

What Now?

So, you can now push back against the world, pull yourself over, around, and through it at will, as well as climb it with ease. What are you going to do with your newfound abilities? The world is out there, waiting patiently for its beauty to be appreciated. The doors of possibility have now been opened! Don’t let them go to waste!

***

Marc Ayala, PCC, is a personal trainer located in Boston. With a love for reading and research, he is constantly on the quest for more knowledge and sharper skills. Marc is passionate about uncovering the physical potential in his clients, pushing them to levels of strength that they never thought possible.

Embrace the Journey – Lessons from the Pull Up Bar

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Carl Phillips and Danny Kavadlo

“In the beginner’s mind there are many possibilities,
but in the expert’s there are few.” – Shunryu Suzuki

Too often in life we want to rush ahead. We want to be better, more informed, more polished. What we don’t always want to respect is the process required for getting to that point. Our strength and fitness training journeys are a case in point.

The truth is, earning our stripes and getting good at just about anything in life takes time. It takes energy and focus. It takes a lot of hard work. It isn’t always pretty but the work involved in getting better is absolutely necessary.

Practice, persistence and patience are often requirements for improving. Not as sexy as “8 Minute Abs” or “Deadlift 500 pounds with These 5 Secret Steps,” but we know from bitter experience that the snake oil pitches rarely work. Hacks and shortcuts aren’t usually the road to our goals we hope they’ll be.

Learning to Appreciate the Grind

A certain amount of grind—showing up and doing the work—is necessary in most endeavours. Sticking points are inevitable the further we move away from beginner status. The more we spend time and effort engaged in a particular task, the more chance of hitting the point of diminishing returns.

How do we retain our enthusiasm for our goals when we hit these points?

One potential answer is to learn to embrace the journey. We immerse ourselves in the process of just trying to get a tiny bit better. We focus on incremental increases. and throw away comparisons to others. We’re doing this for us so the only point of comparison should be to ourselves, when we started out. Acknowledging and appreciating how far we’ve already come.

Personal Examples – Tussles with the Pull Up Bar

A personal example may be in order.

I’m a practitioner and fan of calisthenics. I’ve included some form of bodyweight basics in all my workouts for over two decades. As I’ve grown older, more and more of my workouts have become bodyweight based. It has been a constant for me. I find this form of training endlessly fascinating. I love the raw simplicity. I find the type of strength it develops to be so much more impressive than just lifting ever more external weight. A perfect front lever or pistol squat is a beautiful thing to witness.

However, along the way I have often run into spells of frustration with a perceived lack of progress, or when I hit plateaus. This frustration gets me nowhere fast and just leads to me enjoying my exercise sessions much less. Even dreading them a little at times, looking for an excuse not to practice. Not ideal.

Enter the Kavadlos

Along this journey I’ve sought out the lessons learned from those ahead of me, who possess a larger degree of expertise. In the world of calisthenics, the Kavadlo surname kept on popping up on my radar. The tattooed brothers from New York not only walk the talk, but also write with a stripped back clarity that is rare in the fitness realm. I became an immediate fan.

In a world of fitness bombast and dogma, the Al and Danny’s message was that many ways can work. Yes, they presented ideas and frameworks for their readers from their own hard won success and experience, but they also encouraged us to find our own way. To experiment and find what works and fits best for us.

The brothers approach their work applying an almost Zen-like “Beginner’s Mind.” They know that although many of us seek them out as experts, they are also still students in strength themselves. Never afraid to challenge their own ideas. Never afraid to learn more.

This message resonated with me deeply. I read every book the brothers put out. I nodded along, laughed at the humour and appreciated the deep wisdom in some of the words. What I wasn’t always good at was putting what I read into practice. There was a gap in me applying some of the lessons I was learning when it came to working out. This was particularly true in the case of embracing the process for its own end, rather than being focused on an external goal (more pull ups, less fat etc).

I’m pleased to say this changed in a big way last year. A major catalyst for this change was that I actually got some in person time with Danny Kavadlo.

Carl Phillips and Danny Kavadlo

While both the brothers are incredible writers from my perspective, nothing can really compare to an in person experience. I sought out some of Danny’s time on a visit to New York. To be honest, I wasn’t really expecting to be able to get any time with him as I knew there was a Dragon Door PCC workshop in town during our stay. However, I got lucky and Danny was able to find some time for me to not only have a 1 to 1 work session, but also spend a little time talking about his approach to life. The talk turned into a series of posts elsewhere (here, here and here.)

Danny has a motivating presence. He is truly the larger than life character you hope he will be. He also just seems a great guy, both interesting and interested. He exudes an energy and confidence that is tough to fake. In short, he seems very much like the real deal.

The lessons from that sunny and hot day on the legendary Tompkins Square Park bars will stay with me forever. It is an experience I truly cherish. One of the biggest takeaways from the many I had that day was the fact that there really are no shortcuts. No tricks that will get me to double my pull ups overnight. No hacks I was missing out on. We have to embrace the grind at a certain point. It’s part and parcel of the journey. However, our achievements are also all the richer for this journey.

The time with Danny inspired me but it also made me re-evaluate. It made me take stock. It has led to a shift in how I approach my workouts. I have chosen to embrace the journey. See the plateaus as a necessary part of the journey. Understand that sometimes they’re my body’s way of telling me to back off a little and/or change something. I hope to be at this for my entire life, so really, what’s the rush?

The result of this renewed approach is I get frustrated much, much less. I enjoy my workouts a whole lot more, even approaching them with a practice mindset at times (trying to refine a skill) rather than beating myself into the ground. As importantly, this has led to improved performance in a few areas of focus. I’m no Olympic level gymnast but I’m okay with that and that’s never been the aim. As long as I am improving from where I started and have been, something is going right.

For me, getting some expert tuition and cues from someone far ahead of me in capability and experience has been a game changer. I would encourage anyone interested in strength and fitness to seek out the same in person experience. If you are a bodyweight enthusiast like me, you can do no better than getting some of Danny or Al’s time (or both at a PCC).

The Obstacles Will Always Be There

I try to let this approach, and the lessons I’ve learned from it, spill over into other aspects of my life. Embracing the journey for its own sake in whatever I am applying myself to. I don’t always achieve that goal and still get frustrated at times but I’m getting better. I’m more consistent.

The pull up bar will always be there. However good I get at getting myself up to it, someone else will be able to do more reps, with a cleaner technique and that’s okay. It’s inspiring. All I can do is be committed to make my reps the best they can be for that day. Clean up my own technique, try not to leak strength or waste effort. Drive for that perfect pull up. Know that I gave the bar my best today and commit to showing up again and again to do more of the same.

We can all decide to embrace and appreciate the journey. Doing so often proves so much more fruitful than fighting it. The journey is where we spend a part of ourselves. Where we work towards our goals, where we earn our own prizes.

***

Carl Phillips writes short books full of big ideas and is the proud owner of Frictionless Living which is focused on helping readers live simpler, finding focus and clarity in distracted times. He is also a calisthenics enthusiast.

I Am Not An Athlete

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Danny Kavadlo NOOOO!

EDITORS’ NOTE: The opinions expressed in this column belong to the author and do not necessarily reflect that of Dragon Door Publications, its staff or its affiliates.

As you may know by now, I am not one to get bogged down on semantics. Progressive Calisthenics, bodyweight training, and street workout are all terms that I use more or less interchangeably to describe the way I train. I believe that the tendency to over-categorize things is not a worthwhile pursuit. A rose by any other name would smell as sweet.

“Ice cream maker” or “front lever curl”? Say what you like. “Shrimp squat” or “skater squat”? Both work from where I stand. “Aussie pull-up”, “bodyweight row”, “plank pull” and on and on and on. They are all very fine to me.

Numerous items, concepts and phenomena can go by several different names. We often find that the same material has many monikers. Most of the time I encourage folks to use whatever word they are most comfortable with.  Danny Kavadlo doesn’t care if you “train” or “work out”—as long as you do it!

But despite the flexibility of linguistics and my openness to expression, words do in fact have meanings. I am a linguist, a grammarian and a fan of proper syntax. I believe in using words correctly, even if many terms are synonymous and phrases overlapping.

In fact, there is one word in particular, that I do feel is used inappropriately in fitness circles, to the point where it’s losing its actual meaning. Perhaps it’s lost its meaning already. The word is “athlete.”

The American Heritage Dictionary defines athlete as:

definition of the word athlete

To me, someone who exercises, even if they train with great intensity and frequency, is not an athlete. Not even if they hired a trainer. Not even if they’re really, really, really good at exercise.

To be clear, I myself am not an athlete.

Yes, I’m trained. (I’m definitely NOT gifted.) I have a good degree of physical strength, stamina and agility. I’m committed to my fitness.  Perhaps I’m a motivator, even a role model to some. But I’m not an athlete.  I do not compete in any sport, organized event, or other such game or contest. Nor do I train to do so.

I am a guy who works out – and I’m proud of it!

Like many of us, athletes dedicate themselves to their craft. But unlike us, their craft is athletic performance – not physical fitness or health. They prioritize their sport. Athletes train and work in extreme conditions to the point where they risk their own well being for a single competitive goal. I most certainly don’t do that.

Yes, I dedicate myself to my craft, but my craft is not a competitive sport. My craft is preaching the word of fitness, writing books and promoting health. My goal is not to out-perform anybody at any specific discipline. An athlete’s is.

That’s the key difference between someone who trains and someone who is an athlete. To us, the training is its own pursuit. Placing in a competition isn’t.

I have tremendous respect for athletes. Most of us do not have the desire to allocate our time the way they do, and I praise them for what they’ve given to the world. The fact that I can perform clean muscle-ups or that I have a well rehearsed human flag does not render me an athlete. We can revere our own outstanding performances while still employing correct language.

To be clear, being athletic does not make one an athlete.
To be clear, being athletic does not make one an athlete.

In Other Words

I’ve cooked thousands of meals for my family and friends. Preparing food with my own hands is one of the greatest sources of joy in my world. It feeds my soul as well as my body. But cooking a meal doesn’t make me a chef. My career does not consist of making food for paying customers, designing menus, sourcing ingredients and managing a kitchen staff.

I grow my own tomatoes, garlic, basil and cilantro. I harvest it, slice it, dice it and prepare it. But growing herbs does not make me a farmer.

I sing in the shower, but I’m not a singer.

See where I’m going with this?

The same culture that awards children who place last with trophies for participation wants to dub anyone who ever hits the gym an athlete. Well, they’re not. And that’s not a bad thing. I applaud each and every person in the world who makes fitness a priority. I am proud of everyone who works out. Our achievements are to be celebrated! But let’s not lose sight of the big picture.

Au Contraire

Because of misuse, the word “literally” can currently be used to mean “figuratively.” The word “humbled” is now used in place of “honored.” These words have changed to include definitions contrary to how they were originally purposed in language. Let’s not have the same thing happen to “athlete”.

The fact that we are not athletes is what makes our achievements in progressive calisthenics so cool anyway. We are just people who want to work hard and earn something, while having fun doing it. No one here is willing to get a concussion or a pill addiction to do so. Our goals are not about winning; they’re about improving!

And, yes, I’ve done more pull-ups than most. But if you beat my record, I’m happy for you. It’s not a loss. Maybe you’ll inspire me to do more, not so I can beat you, but because we help each other be the best we can be. It ain’t a game. It’s life.

Keep The Dream Alive,

-DK

Chaos-Proof Calisthenics Workouts For Long Term Success

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Adrienne Harvey Archer Pull-Up

One of the greatest things about Convict Conditioning style progressive calisthenics exercises are their extreme portability. We no longer need a giant gym stuffed full of highly specific machines to get a workout. For many of the exercises, we just need a floor. As the now-famous line from Pushing the Limits goes, remember, “if you don’t have a floor to work with, then you’ve got bigger problems!” On any given day, you may see me or one of my neighbors working out using the apartment building itself. In fact, one neighbor in particular has been giving the railings a heck of a workout with high rep, raised pushups—not bad for a guy that chronologically qualifies as a “senior citizen”.

A pattern I have seen—and have personally experienced—for long term success in strength, health, and maintenance of body composition is thinking beyond time-bound programs. Most people who have maintained a strong, fit, and healthy body for a lifetime have done so by seamlessly making training part of their lifestyle. On the flip side, we’ve probably all observed others jumping from program to program or from diet to diet without experiencing much success at all. I bet a number of us here have done that too. While it’s a great idea to try new things, we must give them a real, fair try at the same time instead of becoming human yo-yos! Fortunately, simple but challenging workouts with calisthenics and minimal equipment are extremely sustainable for a lifetime, regardless of how busy we get with life’s responsibilities.

Evolving and Refining a Lifestyle

When we strive to make strength activities part of a lifestyle, the pressure of “all or nothing” doesn’t loom as large. This can be especially useful for your new clients or students who have been overwhelmed by the prospect of extreme fitness programs in the past. And from time to time, some of us may also stack up too many changes to try all at once. Many beginners who come to us for training and advice will need to ease into calisthenics training for a while until they even enjoy it. A few sets of the beginning Convict Conditioning progressions coupled with being more mindful about food is a smaller starting hurdle than a written-in-stone hour or longer workout and specific meal plan for each and every day.

Also, when working with a specific goal or program, it’s very handy to have a backup plan for your workouts between programs, or when life gets in the way. So, even when we aren’t leaping forward toward that goal, we’re still moving in the right direction. More importantly, even with a shorter, simpler workout than what we should have been doing with our specific program, we’re still making a long term investment in our health, habits, strength, and fitness.

Adrienne Harvey PCC Dips

I will describe these highly sustainable training approaches in detail in my upcoming book with Dragon Door, Eat Strong, Lift Strong, Move Strong: Proven Secrets for Strength, Power and Robust Energy. But, the general idea is to work towards a given skill or strength goal while allowing for flexibility within a few parameters. In this blog post, I’ll outline a few general workout strategies to weave into your lifestyle or around a program. Many of these ideas are great to have as safeguards against life’s chaos wrecking our goals. As instructors and/or business owners, we may also spend so much time working and training others that we’re left in the frustrating and perilous position of having little time for our own workouts.

Full Body Tension, Full Body Results…

No matter what plan you choose, or how many different exercises you do—or don’t do—be sure to get the most out of your time and effort by using full body tension. Far from being isolation exercises, movements like pull-ups, squats (especially the advanced versions), and lateral work with flags require full body muscular participation for ultimate success. The good news is, you’re training your whole body at this time too. A few minutes of exercises performed with full, high tension effort is time well spent. Gripping the pull-up bar hard, gripping the ground with your hands and/or feet, engaging the glutes and midsection—all activate more muscle fibers and teach us to move and lift safely in life outside of training, too.

Adrienne Harvey Neuro-Grip Push-ups
Neuro-Grips pretty much force you to use full body tension, and I love them for it!

So this year, instead of a New Year’s resolution, consider a goal of consistency. Below are some of the approaches I take on very busy days, when otherwise I’d be tempted to neglect my training.

Recipes for Consistency:

Paul Wade’s “Consolidation Training” (some may know this as GTG, Grease the Groove) is described in Convict Conditioning Vol. 1 for building skills and strength. Using this strategy, you’ll perform an exercise several times on the same day without maxing out. For example, I may work on singles or doubles of the human flag progressions on the hour. Later in the day I’ll do a simple full body workout which might just be a few runs through the Century Test performed slowly and with extreme precision. Consolidation training works fantastically for any of the very high tension, high technique, and advanced bodyweight exercises like bar levers, dead hang muscle-up progressions, advanced pull-ups, and generally anything that’s very difficult for you. On the days that I have focused on bar exercises, my short supplemental workout might consist of squats, jump-squats, and sprints. High skill and balance movements like handstands also really benefit from the consolidation training approach.

At Home Training Variations

As an entrepreneur, I work a lot at my home office, and on heavy deadline days or product launches, I may not really have time to venture too far from that home office at all for my own training. Luckily, I’ve set up a pull-up bar in the hallway among other things, and of course have full use of the floor. I love to use the idea of “exercise snacks” along with Pomodoro technique productivity intervals: I work for 25 minutes, then practice an exercise or movement sequence for 5 minutes. At the end of the 4th 25 minute stretch, I take a full 10 minutes to do a more concentrated mini-workout. If you work at an office, depending on the corporate culture (and the exercises you choose), you may also be able to implement this at work.

Those who’ve read my website in the past already know about the “chores workouts” where I pit near max sets of a given exercise against a rest period of folding clothes or another short household task. This is a great way to build up higher reps on your chosen exercise. Have you tried it?

I recently read about a simple variation of consolidation training. A famous model placed a post-it note in a high traffic area of her house that simply read “15 squats”. Whenever passing near the note, she did 15 squats. Easy. I sometimes do a more involved version of this which includes the pull up bar and a designated area for mobility and floor based exercises. A lot can add up during the day.

Errands Circuit

One of my fondest memories of the early days of the PCC Workshops back in 2013 was when Al, Danny, John Du Cane, and myself were walking to a restaurant in St. Paul, MN. While we were enjoying a lively discussion, each of us kept pausing to point out “Street Workout-able” features in the landscape. We saw low bars for advanced raised feet push-ups, medium railings for Aussie pull-ups, skinny curbs for balance-challenging pistols, an edge of a planter for elbow levers, a round sign post for clutch flags, along with any number of poles, bars, railings for pull-ups and pull up variations… you get the idea. Developing a keen eye for these features (while keeping safety in mind, please) can turn most errand-related walks down the street into your own personal strength and skill obstacle course.

Adrienne Harvey Aussie Pull-Up
Caption: Look around for bars and railings that are approximately this height for an impromptu Aussie Pull-Up challenge!

Alternately, I also like to time my errands and workouts together. If I have to go to Whole Foods (which happens a lot) I’ll make sure my route to get there includes a short stop at a park so I can knock out a workout (usually a circuit including pull-ups, push-ups, squat variations, and a cardio component like sprints, burpees, or mountain climbers), then grab dinner or a snack at the hot bar before grocery shopping.

A Full-Body Format: Push, Pull, Legs, Plus….

The last paragraph in the errands circuit hinted at this approach. It’s been described in many great strength and fitness books for calisthenics as well as kettlebells and other forms of weightlifting. I am especially fond of the way Max Shank describes using push-pull as an approach to programming in Master the Kettlebell. On a day with minimal time to workout, this super-set strategy gets a lot of work done quickly, and allows you to work on a variety of skills in the same session.

Here’s one of many examples of this type of workout (choose number of rounds based on your fitness level and available time):

  • 15 Push-ups
  • 15 Aussie pull-ups (bodyweight rows)
  • 30 Bodyweight squats (actively pull yourself down under tension)
  • 1 Quick sprint or 30 mountain climbers
  • 5-10 Pull-ups
  • Practice crow or handstands/handstand push ups resting as needed for one minute total

When I have time, after 3-5 intense rounds with minimal rest, I’ll end with sets of abdominal focused exercises like dragon flags (or the progressions up to) or hanging leg raises, and maybe even a set of twisting mountain climbers until I nearly face plant. Whew!

Adrienne Harvey Hanging Leg Raises
Full hanging leg raises near the end of a workout can be brutal!

If you’re ready to advance in skills and strength in 2017, I hope you have found these ideas help. On a tough day full of obligations, there are still plenty of options to keep moving forward towards your goals, and to maintain a healthy active lifestyle.

Have you tried some of these ideas before? Do you have some of your own to add? I would love to hear from you in the comments section below.

Here’s to a happy and successful 2017!
I hope your training is going better than ever,
Adrienne Harvey, Senior PCC

 

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Adrienne Harvey, Senior PCC Instructor, RKC-II, CK-FMS, has been RKC Certified since 2010, and RKC Level 2 certified since 2011. Kettlebell and bodyweight training have been crucial in Adrienne’s personal quest for fitness.  A core member of the PCC team, Adrienne loves sharing her knowledge with small groups and individuals. She also loves to develop recipes and workout programs to further support performance, body composition, and of course—FUN. Visit her website, GiryaGirl.com for workouts, recipes, and more.

Five Ways to Gauge Your Calisthenics Progress

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Calisthenics Progress by Matt Beecroft

When someone asks me how long will it take to learn an elbow lever, human flag, handstand or any other intermediate/advanced level calisthenics move, my response is always, “It will take as long as it needs to.”

For the most part, if your only concern is how long it will take to achieve your goal, I believe you are in it for the wrong reasons. Immersing yourself in a healthy daily practice of self-improvement is really where the gold is. Not the destination—although it is totally sweet when you do get there.

When it comes to learning calisthenics, everyone has different athletic backgrounds and everyone learns at their own pace. It also depends on the coaching and the cues that are used.

For example there is no “one” way to learn a handstand. There is no secret or holy grail. Some of the best hand balancers are self-taught, and while their methods may have worked for them, they may not work for you or your athletes.

Most gymnastic coaches will swear to you that their way is the best way and yet they all differ in their approaches. The background of the trainer, whether it is gymnastics, calisthenics, yoga, circus or b-boy will usually determine how the handstand is taught. So the cues that coaches use, and how that resonates with the student can heavily influence the learning outcome.

So the, “How long will it take me?” question is an impossible one to answer.

I’ve also been blown away by my own assumptions. Some people, because of their athletic background, I have assumed would progress very quickly, and have not, and others with no athletic background, have surpassed my expectations very quickly.

Such is the complex nature of skill training and calisthenics.

Advanced calisthenics exercises are skills, and skill work does not always progress in a sets-and-reps mentality, as other strength based training often does. That approach can work with early progressions, but as you get closer to your end point—be it a handstand, human flag, pistol squat or other such feat—the training needs to be more organic.

Al assisting handstand

So once you can kick up into a handstand, or perform any other calisthenics position, exercise or hold, how do you know that you are improving?

As you progress there are subtle things that you will observe. It’s not just whether you can hold the progression or do a number of repetitions that is important as you work towards mastery. And sometimes it can be really hard to know if you are improving or not.

Here are five questions to ask yourself in any of your exercises in order to gauge your progress:

  1. How does it feel?

First, how hard do you feel like you are working on a scale of 1-10? This is known as the rate of perceived exertion (or the Borg scale or RPE) and ultimately we would like it to be a 6 or lower (10 being the highest). In other words, the hold or repetitions should feel “moderately easy” before you move onto a harder progression.

Similarly, I believe a progression generally isn’t achieved unless the participants perceived exertion level is a 7 or lower on a scale of 1 to 10, while their rate of perceived technique is a 7 or higher. And a rate of perceived discomfort (10 being agony and 1 being insignificant annoyance) should be no higher than a 3 out of 10, and there should certainly be no pain. Once all these things are roughly in line, then we are ready to move along to the next level as some proficiency has been achieved. If you feel you have plateaued at a certain number of reps or time for a hold, look for these three parameters. You are probably improving and didn’t even know it!

Matt Beecroft pistol squat

  1. How is your breathing?

Here’s my best advice on breathing: don’t stop! Breathing is a big indicator of a person’s overall comfort level. When a participant is in fear or working at the edge of their threshold, they will typically inhale and hold their breath, bracing the body. This is a high threshold training strategy and it’s not typically sustainable for longer sets or holds. When breathing is synchronous with the movement performed, we have moved into a higher level and are one step closer to mastery of an exercise. If your breathing is comfortable and controlled, you are winning!

  1. Are you in control?

Calisthenics is all about being able to control your body. If we look at the example of the handstand, many people are very heavy whilst kicking up and coming down from the wall. Being able to come into a position and out of a position softly, slowly and with ease shows true movement competency. When learning the handstand, kicking up against the wall too hard teaches you to over-kick, which will make learning the freestanding handstand more difficult.

As skills progress, your body awareness improves as does your awareness of your surroundings. This may mean your ability to gauge your distance from a wall correctly, or a fellow practitioner (scissor kicking someone in the head while coming down from a handstand is never a good move.) So if your calisthenics are becoming more controlled, and you are becoming more aware of your body and your training environment, then you are certainly improving.

partner headstand

  1. Do you need a lot of preparation time or recovery?

What you will notice is that as you continue to work your calisthenics, the soreness and stiffness you once experienced isn’t the same. The body is an adaptive survival machine and it gets efficient quite quickly, so recovery from exercises you are used to doing is more expedient.

Secondly, as our skills improve we need less time to prepare the body. It has always amazed me that masters can often just go into a position, hold or perform repetitions or display amazing skill with no prior preparation – the body just “knows” it. That’s not to say they don’t warm up or do preparation work but the skill is performed on command. So as you progress in your training you will feel that you can move into a hold or do a certain number of reps when you feel like it without all the preparation, and depending on what your training entails, your recovery will be quicker too. This means you are making progress!

  1. Is it repeatable?

To go back to our example of the handstand, being able to hold a consistent and repeatable 10 second handstand is what I consider actually being able to do a handstand. Not a fluke hold for a second or two depending on which direction the wind is blowing.

An “on command” and consistently repeatable 30 second freestanding handstand is considered a benchmark before moving onto more advanced balancing variations by many professional hand balancers. This is considered to be an amateur balancer!

Some days or weeks you will feel like you are not progressing at all, and then others you will feel like you are really getting somewhere. There are going to be lots of peaks and valleys that will be part of your journey. It is all just feedback. Please don’t worry about failure with your training. Often when you feel you aren’t getting anywhere or you have plateaued, is often where you are learning most. Just keep on turning up. It is all about the positive mental attitude.

Matt Beecroft L-sit

If you look for these markers of improvement listed above, you may be more dialed into the subtleties of your training, which in itself is a form of growth. Progress is not always set, rep or time orientated. It’s not always about the numbers!

There will be light bulb moments in your training but the real magic is in the small improvements from day to day, week to week and month to month. Learning calisthenics is never a linear progression. If you are like me, longevity is the ultimate goal and this is measured in years, not workouts.

 

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Matthew Beecroft is a PCC Team Leader, Senior RKC, and CK-FMS certified instructor. He is also a GFM and Animal Flow instructor and Expert Level 2 instructor with Krav Maga Global and a Muay Thai coach who has trained amateur and professional Muay Thai champions. He can be contacted through his website www.realitysdc.com.au or his Facebook page facebook.com/MeetLifeHeadOn

The Sunk Cost Fallacy

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Danny Kavadlo Sunk Cost Fallacy1

Gamblers do it all the time.

You’ve seen them in Vegas. Atlantic City. New Orleans. They’re pumping money into shiny machines, stacking chips on velvet-covered tables, spinning their wheels at roulette. With tired eyes squinting through the thick, blue smoke, they see a fantastic vision of recovering what they’ve lost. In all likelihood, they won’t.

I imagine the thought process goes something like this: You’ve lost thousands and are continuing on a downward spiral, but you’ve already spent so much that this time, you gotta win! You’re due for a little luck anyhow. How could you not hit? You think that if you just keep at it, you will get back at least the cost you invested, maybe even a little more. But this is a fallacy. The cost is lost, my friend.

It’s why people hold onto falling stocks, hoping for a rebound, or spend all day at the track with nothing to show, rather than cutting their losses. Ultimately, you must do something different because what you’re doing isn’t working.

Sadly, money is not the only investment in which so many double down after losing. There are numerous others. Time immediately comes to mind, and it’s a far more worthy commodity than cash. You’re stuck at a dead end job. You hate it, but you’ve been there forever. “Oh, I cant leave,” you say meekly to yourself. “It’s too late to go anywhere else. I’ve already invested so much time.”

So what?

You won’t get that time back, even if you stay. Don’t focus on your diminishing returns. Just leave. If you think it’s too late to start something else and change your behavior and life, then we have a major problem on our hands. As the saying goes, time is of the essence. You go now!

Yet even more valuable than time and money is love. Yes, our most wondrous emotion (or oftentimes, a lack of it) has been known to fall victim to the sunk cost fallacy as well. Have you ever been in a toxic relationship that lasted way longer than it should? Have you ever grown so accustomed to another’s smile that it no longer brings you joy, only pain? Or even worse, indifference? Have you ever held on, when there remains nothing worthwhile to cling to? I reckon we all have and I’m sorry if you’ve suffered. We all live in pain at times, but if you’re stuck in a situation like this, you gotta get the hell out. That’s all I got to say about that.

DannyKavadloBrokenHeart2

All of these scenarios involve protecting yourself from yourself. No one can love another if they cannot love themselves. Yes, I’m telling you to love yourself wholly: personally, emotionally, spiritually and, of course, physically.

The great thing about nurturing your own physical body is that (barring injury or disability) it’s the one thing that you have complete control of. There is a direct correlation between effort and yield. Your body isn’t a slot machine; there is no need for luck here. No matter how many hours you spend at the casino, it does not guarantee prosperity. But putting hours into your training does!

For that matter, you can write the world’s greatest song, but if it doesn’t sell a million copies, you will have little or no validation of your craft. You can paint an amazing portrait, but if no one buys it, your career as an artist will not be successful. This is not the case with fitness. If you make a change today, and remain consistent, it will show. That’s part of what makes working out so real and beautiful. It’s the only phenomenon in this world where you truly reap what you sow.

Don’t subscribe to the sunk cost fallacy when it comes to your own being. So what if you haven’t trained in a week or a year or since high school? Try not to look at the sunk cost behind you; get over it. Look at what can be in front of you instead. It’s not too late to start a personal revolution today. Don’t gamble with your health.

Danny Kavadlo Muscle-Up
Get over it!

Keep The Dream Alive,

-DK

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Danny Kavadlo is one of the world’s foremost authorities on calisthenics, nutrition and personal training. He is the author of the Dragon Door titles Strength Rules, Diamond-Cut Abs and Everybody Needs Training. Most recently, he co-authored Street Workout with his brother, Al Kavadlo. Danny is known for his minimalist philosophy, simple approach and motivational talents.

A true in-person experience, Danny is a Master Instructor for Dragon Door’s Progressive Calisthenics Certification. He has been featured in the NY Times, TRAIN, Men’s Fitness and is a regular contributor to Bodybuilding.com. Learn more about Danny at www.DannyTheTrainer.com

Training One Rep at a Time

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Jack Arnow: One Rep at a Time

Several months ago, inspired and guided by Paul Wade’s Explosive Calisthenics, I started training for the “suicide jump.” From a standing position with a stick between my outstretched hands in front of my thighs, the goal is to jump over the stick which ends up behind my thighs.

Most of my best friends advised me not to train for the “suicide jump,” as they assumed injury was extremely likely for a 72 year old. There was much truth to their assertions, but I decided to train anyway. I thought the joy of training was worth the risks. It was!

I trained extremely carefully, discovering ways to make the training even safer, advancing one small step at a time. I really didn’t think I would succeed in reaching the master step, but that was a blessing in disguise. It allowed me to focus on each rep in each step with no distractions at all, improving technique, listening to my body, and trusting my intuition.

As a result, I loved the training. It was so much fun because I wasn’t overly attached to the outcome. To my surprise, after a few months, I jumped over a long straw, not a stick. Then a while after that I jumped over a rubber flex bar. Just recently I jumped over an actual stick!

https://youtu.be/ZZ12VRBTmxg

The funny thing is that I thought I already had learned to train this way, focusing on the present, but in retrospect I wasn’t. This was particularly evident in my training for one arm chin-ups over the last several years. Even though I should have known better, I’ve been too aggressive in my pursuit to regain this amazing feat of strength. I’ve lived and learned a lot over the years, but certain lessons need to be continually revisited.

Recently I applied my lessons from training the “suicide jump” to training the one arm chin. I began varying my workouts based on how each rep felt. I will end or continue my workout based on my immediate feeling, not on a predetermined idea. I test new ideas cautiously to see if they help. I’ve learned once again that joyful creative training makes you stronger.

On September 20th 2015 I finally did a flat footed righty one arm chin, but continue training towards a full dead hanging one arm chin. The future is never really certain, in life, or in exercise goals, so enjoy and focus on the present.

Jack Arnow Flatfooted righty chinup

Having clear goals is important, but listening to your body in the immediate present is essential to make better training decisions, and especially to reduce the chance and severity of injury. Constantly strive to improve your technique. One small advance follows one small advance, eventually leading to clear gain, but there will inevitably be setbacks along the way, so be patient with yourself. Others may help you with particular training ideas or suggestions, but test these things carefully in your practice because we are all unique in one way or another.

Regardless of your exercise achievements, be proud of them because your hard work made them happen. If others inspire you, or you inspire others, that is fantastic. Most likely both things are happening. Most importantly, try not to make the mistake of thinking you are better than someone else because you can do something they can’t. You know the difficulties and obstacles that you had to overcome, but probably don’t know theirs. And they most certainly can do many things that you can’t.

Have fun and practice one rep at a time.

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A student of calisthenics legend Jasper Benincasa, Jack Arnow has been practicing calisthenics for over 60 years. He can be reached by email at jackarnow1@gmail.com.

Actions, Not Words

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Al Kavaldo Goals Lead Photo

“Don’t think, feel! It is like a finger pointing a way to the moon. Don’t concentrate on the finger or you will miss all that heavenly glory.” –Bruce Lee, from Enter The Dragon

It may seem obvious, but if you want to get something done, the only way to do so is to take action. You actually have to DO the thing. And it’s almost always better to do it sooner rather than later.

Thinking about something is not the same as doing it. Reading about something isn’t the same either. Talking certainly isn’t doing. In fact, talking is counter-productive in many ways. When you talk about doing something, you scratch your itch to do the thing and you may now be less likely to actually do it. You’ve alleviated the need to take action in the moment because you just made a plan. (And plans always play out exactly like we want them to, right?) You also feel good because the person you told has probably congratulated you on your decision. Why not celebrate with a cupcake?

Zip It Good
Here’s what I want you to try: the next time you decide on a goal for yourself, don’t tell ANYONE!  Keep it to yourself. If you really feel passionately about this goal, bottling it up will make you think about it more. Thinking about it more will make you more likely to do it. You will want to explode when you finally get the chance to take action. That is, unless you weren’t really serious about doing it anyway. If that’s the case, good thing you didn’t make yourself look dumb by telling all your friends about it and then not following through.

I know, I know. Every book on goal setting tells you to tell your friends about your goals. Telling people gives you accountability, they say. Blah, blah, blah. I already know from over a decade in the personal training industry that plan doesn’t tend to work. Talking is talking. Doing is doing. They aren’t the same thing.

Al_Danny_Kavadlo2

Psych!
Of course there are things in life that we need to mentally psych ourselves up for beforehand. Exercise is usually one of those things. I mentally prepare myself for every one of my workouts. I think about working out, I visualize myself doing it, I project positive thoughts out into the world. I might even have a template of which exercises I want to do and what order I want to do them in (though I’m also prepared to deviate from that plan). But I don’t talk about it – at least not until after I’ve taken action. When you spend all your time talking about things, you’re paralyzed by them. You only learn to walk the path by taking the first step.

One of my favorite Zen parables tells of a great scholar who came to Buddha seeking knowledge. “I have many questions for you,” the scholar told Buddha. “I’ve been told you are the only one who can answer them.”

“I will answer all of your questions,” replied Buddha. “But before I do that, you must fulfill a requirement. For one year, you must be with me in total silence. I can answer you now, but you are not ready. You must first empty your mind of misconceptions. Study with me in silence for one whole year. Only then will I answer.”

The scholar accepted Buddha’s offer and began to study under him in silence. After a year had passed, Buddha told the scholar he could now ask his questions. The scholar remained silent, as he no longer had anything to ask.

BukowskiGrave3

Don’t Try
Poet Charles Bukowski has the words “Don’t Try” written on his tombstone. Star Wars fans will remember Yoda’s famous advice to Luke Skywalker, “Do or do not. There is no try.”

These maxims can be confusing to many people, as they’re diametrically opposed to Western culture’s emphasis on goals and outcomes. We are taught from childhood that winning is the most important thing in the world and that happiness comes only from achievements. Ironically, the most “successful” people in the world are often prone to depression, drug addiction or worse. We see it with Hollywood actors, famous musicians and even Wall Street business executives; all the success in the world cannot fill the void one feels inside when material goods and ego-driven achievements are the only motivation in life.

When Bukowski says “Don’t Try” he doesn’t mean that you should give up on life and sit on the couch all day watching Youtube videos while you stuff your face full of gluten-free snack cakes. Yoda and Bukowski were both trying to convey the Buddhist concept sometimes called “effortless effort” – the idea that letting go of an attachment to any outcome frees you up and allows you to be fully present in the moment. When we forget the goal, we have no choice but to focus on the process itself. If you are always focused on goals, you will miss the entire journey. Instead, focus on doing each little task along the way with care and attention. Get lost in the moment; it is the only path to true joy. This is the “Zen Mind” I aim to bring to fitness.

Al Kavadlo One finger Headstand

When newcomers ask me for advice on training, I tend to keep my tips as brief and simple as possible. Rather than write out a detailed 6-week exercise template, I’ll simply tell a beginner to make a point to exercise consistently for one week. Once they make it through that first week, the only goal that I recommend is to continue for another week.

The specifics of training don’t matter if you don’t take action. Three sets of ten? Five sets of five? You can have the best plan on paper, but it means nothing until you actually do it. Only once someone has consistently made exercise a regular habit for several weeks do the details start to matter.

Pumping Irony
I realize there’s inherent irony in writing an article all about how talk is cheap. Though the written word tends to have more of an authoritative feel to it than speech (where do you think the word “author” comes from?), reading can’t do much more to help you take action than talking can. In fact, I have a confession to make: this article can’t really improve your life. Only you can do that. Nobody outside of you can ever effect change in your life. Not me, not Danny, not Coach Wade or anyone else. You and only you – and that’s the only way it’s ever going to be.

That’s right, nothing outside of yourself can ever bring you happiness or fulfillment, but I’m hoping my words can help you come to that realization. Let this article be the finger that points you to the moon. But please, don’t miss that heavenly glory!

Al with Buddha Street Art

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About Al Kavadlo: Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of five books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.