Do It Right

I’m in Week Nine of my get strong journey.

I was reminded of a few things…

Do It Right – be an exemplar via action…

Look closely and you will see that the entire system has been set up for us to succeed – we don’t need to cut corners and we should remember our good fortune with every interaction we have with other folks

With regard to strength training… even starting seven months out from next ski season… it’s tempting to rush my prep!

The next lesson is a good way to prevent injury.Work Before Work Rate – as a coach I asked my athletes to show they could do, before we worried about what they were doing.

I’ll use my squats as an example…in maintenance a squat workout might look like 2×20 @ 100 pounds (4,000 pounds of work).

In my initial phase, I asked myself to “prove” I could get through 4×25 of an exercise and not be crippled with soreness in the next 48 hours.

So the goal of the first six weeks was to get comfortable with 4×25 @ 100 pounds (10,000 lbs of work). Within the exercise, as I gained comfort, I expanded my range of movement.

Add reps & increase range.

The 100 repetition exercises have been working for me so the week seven change was 5×20 @ 135 pounds with 1 minute rest between sets (13,500 pounds). The exercise takes about 12 minutes so my work-rate has come up naturally.

Why Bother – have a specific goal, keep a log, share progress – I’ve been at this game for a long time and still benefit from peer pressure and public accountability.

Create superior lower body power endurance, across my full range of movement with strong connective tissue.

So I can… ski all day, with anybody.

Fatigue Isn’t Fatal – Focused work generates fatigue.

Specifically, when muscularly-tired heart rate will be suppressed. Remember…

  • movement is more important than performance
  • use perceived effort, rather than pace/power/HR targets
  • be willing to slowdown
  • keep my mouth shut

Pick And Stick – the most common reason we fail… we are seeking to do too many things at once.

It is not possible to improve strength, become a better lover, lose weight, improve my personality, lower my marathon time, increase work flow productivity, get promoted at the office, increase my social network, improve my relationship with my kids, write a novel and give up chocolate…. at the same time.

The Road Ahead

Four recent reads.

A neat concept from Pasricha is to view a week as three bins of time.

  • 168 hours in a week.
  • Splitting into thirds, we get three bins of 56 hours.
  • Most folks drop two bins (112 hours) into sleep, work and commute.
  • Leaving 56 hours for everything else, which happens to be the subject of his book.

The author encourages us to have a look at our allocation. Here’s mine…

  • Sleep and unscheduled personal time – 65 hours
  • Kids — meals, bedtime, homework, housework, dad time and school drops – 40 hours
  • Exercise, strength training, time in nature – 21 hours
  • Admin, taxes, legal, finances, writing – 15 hours
  • Travel, Driving – 15 hours
  • Open, Reading – 12 hours

When I bring energetic action, time and expert instruction to an area of my life… I get results.

If it’s not happening then it’s not a priority.

Better to tell the truth — especially to myself!

Younger Next Year was written for Baby Boomers but I found it entertaining and useful.

Around 2030, I’m going to have a 40-hour slice of time land in my lap. Leaving my desk job in 2000, I have been through much of the author’s story. What I haven’t dealt with is aging and decay!

This winter, I learned to ski well. Learning to ski was humbling — I found myself lacking in absolute power, power endurance and quickness. Add that experience to the gradual deterioration of my vision. Aging and decay!

Through an explanation of Harry’s Rules, the book reminded me of other potential gaps in my life — connection, commitment, passion.

“Kids” have taken a big slice of time in my forties. Because we’re likely to have another 15,000 hours to come, I’ve been working on up-skilling everyone.

Some day the “kid” slice will be gone. My marriage will remain.

The two books by Gray (as well as The Soul of the Marionette) were fabulous and challenged the narrative my local community tells itself.

When I’m doing, connected and engaged…

…I don’t overthink any passing emotional state.

It’s worth making an effort to fill-the-gaps.

Default Emotions – parents dancing with anger

A mother shares a story about her struggle with hate. Specifically, she is troubled by the thought that she hates parenting and, possibly, her preschooler.

She’s not alone.

Living with someone from birth to high-school graduation, I expect to feel every emotional state.

Hate, anger and rage are powerful, and unpredictable, emotions. In Boulder County, they are socially taboo when directed at children.

Therefore, as a parent, you’re likely to remember when you feel these emotions around children.

You are feeling everything.

You are remembering hate.

What’s your default emotional state?

Thinking about the five people closest to me. We default to…

  • Tears (flight)
  • Confrontation (fight)
  • Fear (flight)
  • Emotional shutdown (flight)
  • Anger (fight)

Within a preschooler, I can see all of the above within a ten-minute span!

Combine a rainbow of powerful emotions… with a lack of sleep… it’s easy to drop into my default emotional state.

In my case, I tend to pause and address later, when the energy has left the situation.

Take stock of your consumption of external emotions.

  • Media
  • Situations
  • Peers

How do the above make me feel?

Replace the negative with self-care.

  • Are you sure?
  • Are you sure you are feeling hate?
  • Are you sure your child is the reason for the emotion?

Frustration at my lack of skill can feel like anger.

How do skilled teachers feel about my child?

Negative emotions (hate, anger, rage) indicate a need to up-skill for the essential and out-source the non-essential.

Your mommy-guilt might be leaving you tapped out.

Being tapped out means your children, and your marriage, never see your best self.

Tapped out is a tough way to spend a decade.

 

It wasn’t enough

When I follow my own advice, life is better.

At the back of my mind, especially with kids, I have a desire for life to be “easy.”

My desire makes me chuckle because my “easy days” are often boring.

Based on eight years of parenting… easy is not going to happen so focusing on “better” is a smarter option.

From time to time my appetites come up with ideas to make my life _even_ better.

  • These ideas might be small — five beers, two burgers, large fries and couple desserts
  • They might be large — a vacation property with a cost of ownership that doubles my core cost of living
  • Many fall in between — clothes, vacations, sports equipment, alcoholic beverages, risk-seeking friends

These desires pop up as an emotion associated with pleasure, excitement or release.

Certain choices, situations and people are associated with bad outcomes.

Despite an association with pleasure, excitement or release… many of my desires are highly-likely to lead me to bad outcomes.

To tame my appetites, I pause and consider the last time I gave into that specific appetite…

I ask myself…

Was it enough?

It was never enough. Not even close!

I remember always wanting more, even while I was getting what I wanted.

My desires are frequent, but my specific desires are fleeting.

They come and they go.

If it wasn’t enough then maybe I should find a better way to live….

…and that’s the system that I’ve been sharing.

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What’s your system?

Is it working?

Too Tired To Change

2017-02-07-08-11-04Picking up from last year

What one thing, if it happened, would change everything?

  • Keep it simple
  • Do it daily
  • Set a low bar for success
  • Stretch your limits when overall stress is low

As a coach, I used the above with regards to athletics => better nutrition, sleep and emotional control. Sort those components THEN crank specific stress.

The challenges facing a new parent

  • life stress never feels low
  • we start with no skills
  • we have unreasonable expectations

If you’re facing challenges in your family life then I’d encourage you to acknowledge the above.

Being honest about my limits makes it easier to improve and cope with the inevitable errors.

If I pay attention to my errors, they are most often associated with being tired. You may find this in all areas of your life (emotional control, food choice, substance abuse). You might also have other triggers (hunger, anger, loneliness).

I really like being tired. Fatigue settles my mind and helps me fall asleep.

The trouble comes when I make a big unforced parenting error before bed!

Errors can haunt my consciousness for days.

So this post is about fatigue and change. However, if you look deeper, it is about how I am choosing to invest my emotional energy towards success.

Our values are reflected in where we are willing to make an effort. My values are greatly influenced by peers, environment and media inputs.

So doing a better job at home meant letting go of areas, peers and situations where I used to compete.

Who sees my best self?

2016-12-12-15-26-09Another component of the price I pay is to whom I direct my best self.

The answer cuts through all the BS I tell myself.

What do my kids actually see?

What does my spouse actually experience?

2016-12-14-10-43-23When I was trying to win an Ironman, my coaches and training partners saw my best self. These people were essential to my success and we had a great time doing what it took to improve.

Not coincidentally, I met my wife while training. During the summer of 2004, the only place you could find my best self was training for triathlon.

With the birth of my first child, success was frustrating remote. My internal life was frazzled, angry and exhausted. If I opted out then I would strain my marriage.

So I asked for help and studied experienced preschool teachers.

I paid attention to what was required to present my best self to my kids, and my spouse. [the list I shared]

I paid attention to the conditions present when I fell short (noise, conflict, hunger, fatigue).

Noise and conflict are inevitable with young kids. However, there are many opportunities to get support and stretch my emotional limits gradually.

2016-12-07-06-56-12Like the rest of this series – it makes more sense when we invert the advice.

Good people won’t stick around in the face of our worst selves.

 

Managing Exceptional People

2016-11-18-15-12-34While certain personality types tolerate constant correction, it’s corrosive to a relationship with an Alpha Child.

Here’s what works…

One Thing – What one thing, if it happened, would take performance to a new level? Pick your battles (or you will be constantly battling).

Default Position – When managing the highly competent, what’s your default position? Is it frequent, small doses of approval backed by admiration? It should be.

Skill Acquisition – Your Alpha Pups are keen to please by learning skills and completing tasks. ABC => Always Build Competence.

Mistakes – Make mistakes visible, teach a different approach with better outcomes then get back to your One Thing. Learning to forgive your own mistakes will help you forgive others.

If in doubt keep my mouth shut and work on my own one thing.

2016-11-22-07-14-18If you were taught constant-correction management (particularly in childhood) then it’s going to be tough to change.

Keep It Simple!

Pause.

Ask yourself…

What’s my One Thing, here?

+++

With my oldest…

  • One Thing – reading
  • Default Position – let things happen
  • Skill Acquisition – swimming, camping, sailing, enjoyment of nature, aerobic capacity, strength, reading, math, writing, persuation
  • Mistakes – teach via mantras AFTER the energy of conflict has left

The main thing people need is love.