How to prepare for high stress…

September 2, 2014 – 1:58 pm
Are you adversely affected by the inability to recover quickly from stress? Slow recovery from stress can result in everything from headaches to diarrhea, suppressed immune system to memory loss, muscle ache to bone density loss, high blood pressure to heart attack. Hormonal balancing is the real goal of TACFIT: waving to high physiological intensity and then recovering fully from it stimulates the GAS: General Adaptation Syndrome - Hans Seyle's stress model from which TACFIT was forged. The faster that your central nervous system can cycle through the 3 Stages of Alarm --> Resistance --> Exhaustion back to internal homeostasis, the stronger and more resistant to illness you become. When this process is slowed, stunted or out of alignment, hormonal symptoms are exacerbated. Lack of sufficient quality sleep, lack of sufficient clean, iodized water, and lack of sufficient nutrient dense food are your first line of defense. The second line of defense is how ...

Is your awareness dialed in properly?

September 2, 2014 – 11:18 am
They, that lose command of their thoughts, will soon lose command of their actions. Proper awareness brings freedom. ~ J. Krishnamurti There are four types of awareness: attention (outward, broad), intention (outward, narrow), orientation (inward, broad) and meditation (inward, narrow). It isn't which type is the best, but which is the best for the job at that moment. Attention concentrates on everything happening; orientation strategizes on the next course of action; meditation directs the internal experience; intention focuses on the specific task. When your awareness needs to switch dials, and you linger in the wrong type of awareness to meet the needs of the new moment, the positive virtue of that type of awareness, turns negative: if you had been paying attention, you'll tank; if you had been reorienting, you'll become distracted; if you had been meditating, you'll choke; and if you had been intending to finish your task, you'll fixate. Exhale and ...

Stopping a good habit is as hard as changing a bad one: for this reason…

September 2, 2014 – 10:48 am
"The mind, once stretch by a new idea, cannot regain its original dimensions." ~ Oliver Wendell Holmes The thing which prevents us from starting anything new is the very same thing which prevents us from stopping something we've already been doing. If you've ever had a hard time getting the ball rolling with consistency, you know the feeling of starting to push the rock up the hill. And if you've ever had a hard time taking a break from a pattern you've successfully grooved in, you know how difficult it can be to stop the rock from rolling down the other side. It's all about habits: the bad and the good of our powerfully adaptive nature. In neuroscience, this phenomenon is referred to as "cortical remapping" which happens during neuroplasticity: the mind, once stretched by a consistently repeated behavior will not regain its original dimensions (and that's a great thing), but to ...

Make time for Recover, or you’ll be forced to make time for Injury

September 2, 2014 – 10:47 am
Those of us who don't make time for recover, discover that we must eventually make time for pain and injury. Get my free videos and book to incorporate into your week, at www.Intu-flow.com We are Legion, Scott Sonnon Chief Operations Officer RMAX International a2a_linkname="Make time for Recover, or you'll be forced to make time for Injury";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2258";

“I no longer have patience for certain things…”

September 2, 2014 – 10:46 am
“I no longer have patience for certain things, not because I’ve become arrogant, but simply because I reached a point in my life where I do not want to waste more time with what displeases me or hurts me. I have no patience for cynicism, excessive criticism and demands of any nature. I lost the will to please those who do not like me, to love those who do not love me and to smile at those who do not want to smile at me. I no longer spend a single minute on those who lie or want to manipulate. I decided not to coexist anymore with pretense, hypocrisy, dishonesty and cheap praise. I do not tolerate selective erudition nor academic arrogance. I do not adjust either to popular gossiping. I hate conflict and comparisons. I believe in a ...

not in never being knocked down, but in always getting up

September 1, 2014 – 9:00 am
"Our greatest glory is not in never being leveled to the ground but in rising each time that we are." - Confucius Never go at high intensity what you haven't first grooved at moderate intensity. 1. You will prevent injuries if you precede a high intensity workout with a moderate intensity practice of the same the day prior. 2. You will have deeper skill as a result, so your performance of the techniques will be better... which means your results will be greater. If your technique is so-so (say a 5 out of 10, with 10 being perfect form), then 50% of what you do contributes to positive adaptation, and 50% to unknown, unmeasurable and most likely undesirable (dysfunctional adaptation.) If you train at a 10, you get 100%. Better technique = better results. But even if you have very good technique (an "8"), then you must still perform a thorough cool-down ...

Build fitness for and from tactics, not on and in them.

September 1, 2014 – 8:37 am
"If you want to get better at firefighting, put on the gear and simulate exactly what you're going to do. You can't get better in the gym. Just like if you want to get better at fighting, you have to actually fight: wear a weighted vest if you want to get stronger. If you want to get better at baseball, swing a heavier bat," a young personal trainer posted to my timeline arguing about an article I wrote yesterday. I appreciate your dedication to focusing on training with a purpose. However, your application has proven to be incorrect. As Dr. Mel Siff and Dr. Yuri Verkhoshansky wrote in their co-authored bible of strength conditioning - SUPERTRAINING - if you load a skill, you decrease its effectiveness, which is why bat swings have been unanimously proven to decrease in speed by swinging heavier bats. This happens because your nervous system recognizes the unloaded ...

unthinking respect for authority is the enemy of truth

August 31, 2014 – 3:39 pm
  Stop reading weight loss advice. Albert Einstein wrote, "Unthinking respect for an authority is the enemy of truth... Any one who reads too much and uses his own brain too little, falls into lazy habits of thinking" Your experience (your authority over your own life) > the commercial bias of "scientific" research. I place quotation around the word scientific, because we halo the term. Science is merely a process, not a fact or outcome. We can use the scientific process to validate a belief, opinion or theory (called "confirmation bias"). Regardless of the expert, adopt the position of a skeptic and follow the money underpinning their advocacy of an approach, and you will find this bias. Any true scientific integrity will hold up to scrutiny by your own experience, so err on the side of your own authority. Don't let your intuition and common sense be blunted by a lab coat and ...

Real strength overcomes the things you believed you couldn’t do

August 31, 2014 – 3:37 pm
  We are not born successful. It's not a trait we inherit, or can reason our way to understanding. We must have the courage, determination and tenacity to overcome the obstacles we perceive in our path... For real strength does not come from repeating what we know we can do, but from overcoming the things we had believed we could not. Today's WOD @ moderate intensity: 4 rounds of 30 seconds continuous work / 30 seconds of recovery, in circuit format: 1. 16 Ring Dips 2. 10/10 Side Lunges 3. 10/10 Clubbell Shield Casts 45lbs 4. 30 Jump Squats 5. 10 double Bridge Press 2x32kg kettlebells 6. 30 seconds Handstand hold 7. 9/9 Ring Lawnmowers (Elapsed time: 28 minutes) During 30 sec recovery: handgun draw and grip handling drills Ending with: 20 minute Progressive Yoga to compensate. Thoughts: Great TACFIT design by Dave Simeur. Proud of the programmer he's become. Well-balanced, comprehensive, incremental, tenacious and patient. #TACFIT #CST #CircularStrengthTraining #Clubbell #Clubbells #Sonnon #RMAX #RMAXInternational ...

Sonnon Flow of the Week, September 1st week, 2014

August 31, 2014 – 3:30 pm
Don't merely "move more" - move better. More movement does not mean greater health nor greater fitness. Improving mobility ("moving better") is the key to longevity and quality of life and performance. Sonnon Flow of the Week, September 1st week, 2014 1. Flat Foot Squat (malasana) 2. Downward Facing Dog (adho mukha svanasana) 3. Pigeon (eka pada rajakapotasana) 4. One Leg King Pigeon (eka pada rajakapotasana 2) 5. Seated Wild Thing (Camatkarasana variation) 6. Fallen Warrior (trikonasana variation) 7. Seated Spinal Twist (ardha matsyendrasana) 8. Pigeon (eka pada rajakapotasana) 9. Side Plank - Starfish (vashistasana variation) 10. Vertical Wild Thing (camatkarasana variation) 11. Side Plank - Starfish (vashistasana variation) 12. Three Leg Downward Facing Dog (tri pada adho mukha svanasana) 13. Pigeon (eka pada rajakapotasana) 14. Switch and Repeat on Opposite Side Each sequence takes approximately 30 seconds per side. Perform continuously for 20 minutes. Synchronize breath as cued in video for optimal core activation. www.SixDegreeFlow.com a2a_linkname="Sonnon Flow of the Week, September 1st week, 2014";a2a_linkurl="http://www.rmaxinternational.com/flowcoach/?p=2252";