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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

Winter Motivation

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Dan Earthquake Snow Workout Dips

“It takes 4 weeks to get used to anything,” said Dino Antinori, who I used to run with in the early 1990’s. “It’s true for exercise, work, or even living with another person.” He was 20 years older than me. We ran together regularly and he was full of practical advice on fitness, strength and life in general. As I’ve worked through the last two decades, I’ve seen it proved many times. “The first week is hard, and the second week is harder. By the third week it starts to get easier and by week four you’ll wonder what all the fuss was about.”

The exact thing I was doing at the time that needed this four weeks of dedication was increasing my stamina to run a faster ten mile race. Dino had kindly taken me out for a “ten mile plus” run which ended up being fourteen with some very tough hills included. The following week he made it eighteen. I was very sore the following days, cycling to work and laboring on construction sites. As promised, week three was easier and by week four I was a different runner. Dino ran every day, mostly on his own whatever the weather. I aspired to be as dedicated, but it took a number of years.

Wrestler Arn Anderson was interviewed with Ric Flair about training in their day and he reminisced about daily wrestling and training – aches and pains were “like a callous on the hand,” he said. It all rang true with what Dino had said.

Getting fit or strong for the first time is tough. It’s a step into the unknown. Lots of aches and pains add to the doubts. The ambition seems too far away, and impatience is usual. The wish to be faster, fitter, stronger and better conditioned never goes away. Between achievement of the ambition and the now of identifying it exists a lot of work.

Dan Earthquake Channel Swimming

It was 2004. I had a leg injury and it was hurting me a lot. Relief came from swimming outdoors in the cold so I did more of it, associating relief with being cold. Consequently I became very good at swimming in cold conditions. On land, I sometimes had a limp. Physical work was not always enjoyable and on this particular day, the sun was beating down and my task was to break up a giant concrete slab with a sledgehammer. A pneumatic jack hammer would have been easier and quicker with less pain for my leg. However, the homeowner did not wish to inflict such noise on his neighbors and hired me to break it up. I was struggling financially so turned up with sledgehammer accordingly.

Every hit sent pain through my leg. It took three hits to make a crack in the concrete. Sweat poured into my eyes and I felt alternately grumpy and elated. Grumpy because I was hurting. Elated because I had not let it stop me. I daydreamed–the secret pleasure of every manual worker–and ran through scenarios. My friend John Rickhuss had died a short while before. He’d been training to swim the English Channel.  Two years earlier, we’d both swam the length of Windermere, 10.5 miles. It had taken me seven hours and twenty nine minutes. I was glad to stop. John, much older than me and faster congratulated me at the finish: “That’s your six hour swim done, Dan,” he said cheerfully. “It’s the Channel next for you.” The thought of doubling that effort seemed impossible. For him though, it wasn’t. He built on that swim for the next few years gradually.

I went to Loch Ness and repeated the 10 miles more comfortably, swam Ullswater (7 miles) the following year and shortly after had some personal misfortune which meant at the time of hammering the slab I was living in a one room bedsit, struggling to pay the rent. John was gone, but his words lingered. Had he been humoring me? Or did he see something in me that I didn’t? I thought of Dino who had also made predictions that came true. I swung the hammer again and another jolt went up the leg. “Swimming the Channel can’t possibly be worse than this,” I said out loud to no-one in particular. The future me, the me of now smiles again remembering this and I return again to encourage the younger. “Stick at it. Things will improve. You’ll find a way to overcome the injury and bridge the gap between there and here.”

I finished the slab. Gradually I worked my way to better personal circumstances. Hard decisions had to be made and I took a lot of wrong turns, worked a lot of dead ends. I swam outdoors, trained in the woods with some pull ups, dips and lifted logs. I cycled, ran, rowed, paddled and swam, worked manual labor on farms and construction/maintenance and dreamed what it would be like to swim to France. I returned to the slab often. It became my symbol of overcoming difficulty.

Dan Earthquake Ring Pullups Snow Workou

Eventually I did swim the Channel. Before I did it I wondered if I could. Now I wonder how I did. It never looks smaller or less of a challenge. During the swim I had plenty time to daydream, remember and plan. I remembered the slab a number of times, each time comparing the experience. “Is this harder than the slab?” “No.” Towards the end, when my head was hurting, my shoulder grinding and my stomach nauseous, I reflected with a smile that “at least it’s not as bad as breaking up that slab.” I returned to my younger self. “Keep it up, Dan, you’ll end up here, in the Channel–doing it.”

This winter has bought new challenges and opportunities along with fresh ambitions. On good days, I find I am pulling high in my pull-ups and the assisted pistols are improving. The injuries of the summer that seemed so serious are now memories. I smile and return to those days of doubt with a smile. In recent difficult days – well, I grind through the daily minimum and take extra warm up sets because I know that some enthusiasm will surely follow. Everything that has gone before has led me to here. “These struggles will soon be fond memories,” I hear a voice say, and I smile once more as I return to the slab and tell the sweating youth the good news.

***

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 http://www.danearthquake.com/

Reaching Calisthenics Potential

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Marc Ayala Pistol squats with Al and Danny Kavadlo

I love calisthenics! Give me an outdoor pull-up bar and a clear, blue sky over a crowded, stuffy gym any day. To me, there’s nothing better than getting strong and fit in the simplest, purest way I can, and I believe that bodyweight training is the most efficient and effective way to do so.

It seems like many people agree. In fact, bodyweight exercise has gotten a lot of attention lately. But, what exactly is “calisthenics”?

There are many definitions out there, but I choose to define it as a system of training that relies solely on the weight of one’s own body and the interaction with the world around them. This is inclusive not only of squats, pull-ups, and push-ups, but also running, jumping, punching, crawling and climbing. Through this system, strength, endurance, mass and mobility can all be properly achieved. Not to mention mental attitude…

It isn’t just about having big muscles (although that is nice!) I believe that to reach true calisthenics potential, one should strive for more. Specifically, we should strive for the ability to move freely and unencumbered. While there is no doubt that being strong and lean is important, it’s also important to be mobile and able-bodied. In other words, calisthenics exercises are tools to help you get stronger and fitter in the real world, not just the gym. That is the true value!

Al and Danny Kavadlo Waterfall CrawlingIn my opinion, a true student of calisthenics needs to have exposure to all pillars of the system. In addition to putting in the sets and reps, it’s helpful for overall strength and wellness to develop real world skills and coordination from activities such as hiking, swimming, throwing and sprinting. Working in scenarios where all the muscles are employed together while navigate toward a goal is the epitome of the calisthenics movement.

Does this mean that push-ups, pull-ups, and squats are a waste of time? Absolutely not! They are the true foundations of physical strength, as well as some of our best tools for building range-of-motion, endurance, and coordination. Not only do these exercises possess a wealth of value in their own right, but they serve as a means to an end. Allow me to elaborate:

Squats can build your legs to hike a mountain; push-ups can build your strength for punching harder than your opponent; the strength gains you get from pull-ups can be applied to rock climbing. These exercise tools have a wide range of applications and are adaptable toward a vast multitude of goals.

What if you what if you don’t want to take part in any of those activities and just want to be big and strong? Well, that’s fine, too! Big biceps, tree trunk legs, and bat wing lats are all excellent things to have–and are objective proof that you care about your body’s health and function. All goals are good goals!

How far you want to push your body? We have no choice but wonder what we’re capable of when we truly unlock our potential by building the strength to take on the world! Let your imagination run wild…

***

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.

Career Day

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Danny Kavadlo presenting at Career Day

It was 7:45am as I walked down the hallways of I.S. 99 in South Brooklyn. I was excited at having been invited to speak to the students about potential careers in fitness. The night before, I asked my son if he was looking forward to hearing me speak. He said, “Well, I’m looking forward to missing class…”

Clever kid. I’ll take it.

I sipped bitter coffee in the teachers’ lounge and stared at my wristwatch. I waited for the 8:00am assembly to begin. It was cold out.

As a Master PCC Instructor for Dragon Door’s acclaimed Progressive Calisthenics Certification, I’ve addressed large groups of people all over the world. I’m no stranger to standing before a room and extolling the virtues of strength and movement. Hell, as one of New York City’s all time leading “big box” fitness managers, I’ve discussed the ins and outs of this often-confusing business to more groups of trainers than almost anyone I know. Before even working as a trainer, I was a professional emcee, working all types of live events, from Spring Break in Cancun to the Kentucky Derby. I love getting in front of a crowd!

But this time I was uncharacteristically nervous. Why?

I suppose that, in many ways, this was the most important group I’ve ever spoken to. After all, these kids are the future. When I speak to adults, they are more set in their ways. They’ve already begun to establish who they are. But these 6th through 8th graders are as fresh and pure as the sweet morning dew. I felt that maybe my words carried more weight, simply by the novelty of never have being heard before by this particular young group of ears.

They asked about clients. I talked about relationship building.

They asked about motivation. I spoke of dedication.

They asked about money. I told them about commitment.

We talked about how adults often have a hard time making an effort for things that come naturally to kids, like movement and physical exertion. Health matters no matter what stage of life you’re in.

Then in classic Kavadlo fashion, I decided that talk is cheap—even when it’s me who’s talking. It was time for calisthenics!

I brought a few volunteers onto the stage, as the whole auditorium engaged in some stretching, squats and jumping jacks. The audience then cheered for the impromptu onstage push-up contest. It’s usually best to up the level of involvement.

Danny Kavadlo Career Day push-up contest

Things got serious as I explained why the role of a personal trainer is so important. Due to technological advances, lifestyle changes and a growing aversion to real-life experiences, adults in this country are more sedentary than ever. They need training. Bad. “Personal Trainer” is one of the few careers to have shown continual growth, regardless of the economy or overall employment. I couldn’t have seen that coming when I was in sixth grade.

So how could they possibly know what they want to be at age 11 or 12 or 13? I sure as hell didn’t! “Personal Trainer” wasn’t even a job when I was their age. I was getting fired up!

And then, at our most perfect moment, these words left my lips:

“In this life, you will try many things and have many experiences. You don’t have to decide NOW what you will do forever. It’s a long road and I want you to taste it all. But whatever path you take, show up on time, respect others and give your best effort. Do what you say you’re gonna do when you say you’re gonna do it! You are the future! Can you handle it??? Keep the dream alive!”

And then it was over.

Danny Kavadlo Career Day

The next day, I asked my son how the presentation was. Turns out, he though I did okay after all. He even liked that I made everyone stand up and move. Then he wanted to work out. Hey, like I said, health matters no matter what stage of life you’re in. The kids are alright!

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.

Take Hold Of The Flame

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FREAKSHOW Danny Kavadlo

Recently I received an email from a friendly fitness follower. This is what he asked: “Hey, Danny, how do you stay so motivated?” Well thanks for asking! But the truth is: I don’t!

That’s right. I don’t.

There is a fire burning deep within me. It’s in you too! This fire makes me move, helps me survive the night and execute what I must. But this fire is not motivation. There are days when I wake up and I simply don’t know what the hell.

  • How am I going to pay my bills?
  • How can I be a better man?
  • A better trainer?
  • How am I going to feed my son and go on another day?
  • And those damn pull-ups…. When can I find the time?

To evoke the California thrash band Suicidal Tendencies, “How can I laugh tomorrow when I can’t even smile today?”

Sometimes I’m terrified—not motivated at all—but very afraid. Yet somehow, I keep a roof over my head. I work. I cook breakfast. I pay my bills and take my kid to school. And, yes, I do the damn pull-ups. But it has nothing to do with motivation.

The fire within is dedication.

If I waited for motivation to strike, I wouldn’t do much of anything. My mortgage would go unpaid. My bathroom would be filthy. I’d go days without showering. I certainly wouldn’t work out half as much as I want to or need to. It’s not that I’m lazy—it’s that I’m real and I acknowledge the fact that tasks take effort.

A fire burns deep within us all, but it’s not motivation. Take hold of the flame!
A fire burns deep within us all, but it’s not motivation. Take hold of the flame!

And I’m NOT sorry to admit, as I type these keys on a rainy Friday morning, that I’m not motivated at all. Instead, I’m accountable. I said I’d write this damn blog and I’m doing it, whether I feel like it or not.

The fire within is discipline. 

We live in the hash-tag generation, kids. Everything is #motivationmonday or #flexfriday. Well, Danny’s here to tell you that’s a bunch of jive! Do not wait for #motivationmonday! Do not wait for motivation any day!

These slogans are designed to inspire, which of course is a good thing. I’d never deny that. But motivation comes once in a blue moon. It’s the great, white whale of lore—an incredible beast to behold—but don’t base your life on trying to capture it, or your life may pass you by. Discipline is accessible every day, while motivation comes and goes.

A fire burns deep within us all, but it’s not motivation. Take hold of the flame and shout at the devil!
A fire burns deep within us all, but it’s not motivation. Take hold of the flame and shout at the devil!

You do the things you choose to do because you care. You do the work every day, whether you’re motivated or not, because it’s important to you. Be leery of #inspirational memes from people you never heard of (or even memes from me.)

The only truth is the truth that takes place in the real world. Virtual reality is not reality and social media is not social. Do not count on others to motivate you. Be determined and take care of what you must.

The fire within is determination.

Are you “motivated” to brush your teeth? Do you jump up and say “Hellyeah! It’s teeth time!” Or are you dedicated because it’s important for your quality of life? Are you “motivated” to pay your rent, or do you do it because you don’t want to live on the street and eat out of a trash can? Are you “motivated” to go to the DMV when you have to renew your license?

You see where I’m going with this, right? In the end, motivation is overrated. It’s an illusion. The fire within comes from you, not from any external force. It’s your own dedication, discipline and determination. And the flame is strong.

So stand up, calisthenics brothers and sisters, my family and friends! Be strong, and take hold of the flame!

****

Danny Kavadlo is one of the world’s leading authorities on calisthenics, nutrition and personal training. He is the author of several best-selling Dragon Door titles including GET STRONG and STRENGTH RULES. Danny has been featured in the New York Times, Men’s Fitness, and the Huffington Post. He is a regular contributor to Bodybuilding .com and TRAIN magazine. When not working one-on-one with clients in his native New York City, Danny travels the world as a Master Instructor in Dragon Door’s internationally acclaimed Progressive Calisthenics Certification. Find out more about Danny at www.DannyTheTrainer.com

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.

Pink Ribbons and Strong Women

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exercise to help beat cancer

All too often, a person’s mindset toward training can be superficial. Most people who work out are focused on improving their physical appearance, or achieving a personal accomplishment.

So what happens when this mindset is turned on its ear, and you are instead faced with uncertainty due to extreme adversity? Do you become defined by a diagnosis? Do you shut down and give up?

October is breast cancer awareness month, and statistics show that 1 in 8 U.S. women will get diagnosed with invasive breast cancer in their lifetime. I personally can’t think of anything that signifies adversity more than receiving a cancer diagnosis.

Among many clients with many great stories, I’ve had the honor to train with three women that not only endured a breast cancer diagnosis and treatments, but did so with strength and poise. I met and started training with two of them post-treatment, while the third was diagnosed after she had already been training with me.

None of the three were defined by a diagnosis or allowed themselves to become victims. Instead, they each went on their own introspective journey to determine what was really important and find their purpose to persevere. Essentially, it came down to longevity and maintaining independence. Calisthenics training was at the top of the list to achieve these goals.

Why calisthenics? I decided to ask my three clients (Denise, Lori, and Ginny) for their thoughts on why they train.

Denise Mackey-Natz is a salon owner, wife, and mother:

Denise one-arm handstand

“I went through breast cancer and treatment July 3 – December 31, 2009. I had a lumpectomy and 8 rounds of chemo followed by 25 radiation treatments. It’s crazy to say, but that was the “easy” part for me because I always had an end date in mind to keep me focused. In February of 2010 I started tamoxifen for 5 years every day. This was the hardest part of my journey because the end date was so far away. In early spring a dear friend of mine convinced me to train with Benji. I truly believe that this saved me! My body was so weak. Regular visits with Benji have not only helped my body get stronger, but also my mind! And the friendships I have made throughout my workout journey will last forever. My husband and I even go one night a week together. It is our date night and we look forward to it every week!”

Lori Eklund Walsh is a therapist and mother:

Lori Raised pistol squat

“Throughout a variety of stressors and challenges the past few years, I have used my ability to maintain my workout routine as a benchmark for how well I am managing. In my mind, if I can’t get up and go to boot camp, I’m in trouble, need to take a serious look at what is going on, and make lifestyle adjustments accordingly. This was never truer than this past year after having been diagnosed with breast cancer. My goal was to not let the cancer and my treatment interfere with day-to-day life. Being able to continue my regular workout routine was paramount to maintaining my health and sanity. My Tuesday-Thursday workout group provided me with a supportive, encouraging, caring community that helped keep me motivated and grounded. People said I was an inspiration, but really, they were my inspiration. They told me I was beautiful when I showed up bald after losing my hair. They told me I was strong when I felt drained and weak. They laughed with me and cried with me, but most of all they welcomed me, accepted me, and just loved me.

I don’t have any scientific proof of the benefits of maintaining my activities at the level I did. But I firmly believe that the cross-body movements, balance, strength building, focus, and coordination applied from my calisthenics training helped keep me motivated, improved my mood, increased my stamina, minimized the size-effects from the treatments, and aided in memory and concentration. I was fortunate to have been in pretty good overall health at the time of my diagnosis, and even more fortunate to have been able to be with a group of people who were instrumental in helping me stay healthy during the course of my treatment. “

Lastly, Ginny is a widow, mother, grandmother, and all around bad-ass:

Ginny advanced rail push-ups

“I was diagnosed with breast cancer in 2008, resulting in a mastectomy. After just returning from my checkup, I can report once again that I am still cancer free and in good physical shape. This did not happen by not being proactive. When first learning of my cancer, my doctor emphasized how very important it will be to maintain a regular exercise program, along with good nutrition, and weight control. Exercise has made a huge difference in my life. As my doctor said, it plays a big part in producing antioxidants in my body, which is so important. Daily exercise and good nutrition keep me mentally and physically healthy. This regimen is not just for those of us who have been diagnosed with cancer, but very important for everyone as a preventative measure.”

What drives you to train? I encourage you to look deep inside to identify your true purpose, and I hope it’s never due to the need to overcome extreme adversity.

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Benji Williford, PCC, RYT, CF-L1 is a Personal Fitness Trainer located out of Eau Claire, WI. Benji believes that, “A successful fitness program is based on positive dialogue between the mind and body.” He can be reached through his website: http://www.benjiwilliford.com/, or by email: Benji@ChainReaction-Fitness.com.

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