Half of Learning is Forgetting

February 24, 2017 – 10:08 am
Understanding how you forget will help you how to recall information, memories and ideas. Instead of desiring greater memory capacity, this article will discuss how to improve brain function, and why forgetting is essential to higher mental performance. Neural noise acts as background interference to your brain, and happens from a lack of lifestyle management strategies: proper sleep, exercise, nutrition, et cetera. When this happens, memory recall significant decreases. Researchers believe that sleep affects learning and memory in two ways: Lack of sleep impairs a person's ability to focus and learn efficiently. Sleep consolidates a memory so that it can be recalled in the future. Similar problems with memory happen with insufficient or excessive exercise, poor or inadequate nutrition, et cetera. But what is this lack of long term memory consolidation that happens from ineffective lifestyle management? Recent discoveries in neuroplasticity (the science of how the ...

Stop Practicing Moderation and Find Your Minimum Effective Dose

February 20, 2017 – 1:10 pm
Despite excess body fat, lack of lean muscle, poor fitness, insufficient energy, cognitive decline and low work performance, countless first-time clients have rationalized that their behaviors as acceptable by saying that they "Practice Moderation." Why is moderation desirable to you, if this is your result? That usually has the intended effect of causing them to reflect upon the half-truth of moderation, a subtle deception that is softly killing them. Do you want powerful results or do you want impotent beliefs? If the latter, no problem. Then, don't complain about insufficient results. If you want help, then the complete truth is never comfortable. (It's necessarily uncomfortable, called hormesis.) The subtle deception of moderation represents the corrosive power of "proof-texting" - using a portion of text to validate a suboptimal or even dangerous behavior or thought. A Case-Study in Validating Negative Beliefs Due to the Pygmalion effect of teachers and doctors stating I'd never achieve any athletic or ...

The Work is the Path

February 15, 2017 – 6:55 am
The single worst attitude in psychology in the past 20 years has been the deification of happiness. A generation of young people "just want to be happy." After tens of thousands of clients, I can assure you that they feel worse than ever. Firstly, they are either not improving at all or are most likely getting worse. Believing they should just accept their situation rather then be "unhappy with their circumstances", they no longer look critically at it and seek betterment. As Mike Rowe has said, there's plenty of work needing to be done, and the current generations aren't doing it. Secondly, since they don't FEEL better, and things are not magically becoming better, they start blaming others for this situation: government, military, education, corporations, tree huggers, war-mongers, hippies, city officials, neighbors, family, genetically, socially, and financially privileged,... or religion. The person you blame is the one that controls you. No one ...

If You Cant Go Forward, Back Up

February 7, 2017 – 9:46 am
If You Cant Go Forward, Back Up!     You have to back up and get a running start at any problem. That applies to musculoskeletal issues as well. Every push needs a pull. That seems easy to understand when it is said in that linear way, but many get lost as what to do about their functional balance when rotation enters the equation. And besides the 3 degrees of linear movement (the 3 translations of heaving up and down, swaying side to side, and surging front and back), there are 3 degrees to human movement in rotation: twisting right and left (called yaw), bending right and left (called roll) and bending front and back (called pitch). Every twist needs its counter-twist. And yet, to make life harder, no movement happens in isolation. There is no full bodily movement that only involves a single degree of motion. A full body motion always has multiple degrees. Only ...

The 7 Essential Keys to Clubbell Strength Training

February 2, 2017 – 11:11 am
Hello Friends, Many people have jumped on the Clubbell band-wagon. Hundreds of thousands worldwide have begun to use the word Clubbell as the household term for club swinging. Why? Because the Clubbell is an engineering and educational advancement on an ancient classical practice. One that has withstood the test of time and technological advancements. So, are you a new adopter of the oldest, newest form of strength training? If so, here are seven essential keys to success with your Clubbell: Grip works your Abs. Not only is grip strength one of the indicators of longevity, but how you hold the Clubbell determines the amount of core activation you achieve. Your grip evolved to use your abs and back muscles to hold the body firm (called the Moro reflex). So, when you grab your Clubbell, grip from pinky finger first, tight to the knob, and place your second hand tight to it, with both ...

6 Steps to Showing Up

January 24, 2017 – 7:42 am
Half of anything is just showing up; physically and mentally, though the latter is more difficult. When you arrive, treat it like entering your Church: 1. With your social and personal issues, leave drama at the door. As those thoughts and feelings try to rush back in, shut the door on them, and take sanctuary in your private practice session. 2. But bring your real problems to be worked out. Your daily practice is where things actually get done, one small repetition at a time. Look honestly at them and take wise steps every day no matter how small. 3. Be confident you will create positive change even if you can't see it immediately. This faith stuff is hard. When you're restarting from an injury, illness or falling off your practice, it can seem like it will take forever. But you're one day closer. Just keep going. 4. But be humble: every action is seen. You can't hide insufficient or excessive effort. ...

Take the Weight Off Your Shoulders

January 16, 2017 – 7:57 am
You've been unconsciously taught a shoulder position for your entire life, with elbows wide and shoulder blades shrugged. It's in a "traditional" push-up, it infects bench press and it has become the posture of "backpack culture." Due to evolutionary biology, chronic and acute stress instantly and semi-permanently, shrug your shoulders upward to protect your neck. Yet, it's the least biomechanically sound joint position and accounts for almost all pain and injuries to the neck and shoulders. There is a fix to it, but it won't happen until you remain aware, focus attention on it, and develop a deliberate practice about optimal shoulder "pack." In the 90s, I coined the mechanical imperative, "Pack Your Shoulder" as a coaching cue; and although many in the functional fitness realm have adopted it, it still faces significant resistance. Why? As you learn in Stress Physiology, the "unpacked" (or loose-packed) shoulder position, with flared elbows and shoulders shrugged, ...

Shut-Down Routines for Your Brain

January 10, 2017 – 6:15 am
  If you want to do an exceptional job: set your perspective that you're starting work when you're going to sleep, for your brain readiness the following day depends upon your sleep the prior night.  Much like growth doesn't happen when you exercise but when you recover, Quality of Work doesn't begin when you wake, but when you go to bed.  Clause Debussy said: Music is the space between the notes. Brain readiness happens during the space between waking consciousness.  So PREPARE to go to sleep. Establish shut-down rituals:  gentle mobility,  long exhales,  prayer  and after 9PM:  no artificial light, screens or devices,  no food, snacks, or sugars, no fluids or alcohol;  supplement with L-Theanine and slow-release 5HTP only before bed. And create what I call a "Mind Fortress" - only allow thoughts on enjoyable memories. Build walls around your thoughts and let no unsolved problem intrude. Reflect - don't think. (This is a skill and requires practice.) With practice of your shut-down routine, ...

Are You a Self-Actualizer or a Transcender?

January 3, 2017 – 5:00 am
"Theory Z" was the final theory by Abraham Maslow. Published after his death, this posthumous contribution to his body of work redefined his Pyramid of Needs by differentiating between Self-Actualizers and Transcenders. In his early work on the Pyramid of Needs, he originally had stated that only 1% of the populations became Self-Actualizers. Having taught tends of thousands mental and physical high performers, I can state that there are the Very Good, and then they are the Great, and the distance between is wide. Maslow's Theory Z helps to explain the necessary differences between the two. Nearing the latter part of his career, Maslow assessed that health and happiness weren't as infrequent as he had thought early in his work. As a result, he widened his idea of the Self-Actualizer to include anyone that was "good-hearted and energetic but not extremely creative." Self-Actualizers were socially well-adjusted, happy and healthy, but not the ...

The 5Fs of Quality of Life

December 29, 2016 – 3:26 pm
The New Year approaches and new opportunity for reinvention. I am a practical and quietly religious man who benefits from simple mnemonics to rightly apply life's instructions. In 2017, I aspire to apply the 5Fs more fully. “Do you not know your body is a temple of the Holy Spirit within you, whom you have from God, and that you are not your own? For you have been purchased at a price. Therefore, honor God in your body.” - 1 Corinthians 6:19-20 After studying these words again, I journaled practical applications to honoring God in my body. The 5 Fs for Quality of Life Fitness: the more capable I am to carry out the work, the more I can honor God in through my work. Daily striving to be free to move and to be free from pain of insufficient or excessive exercise, I honor the Temple. Food gained from the farm (gardened) or in ...