Mark Divine's Blog, page 38
July 5, 2019
Weekly Monster Mash – 7/6/2019
Baseline: Pre-SOP and box breathing, then ROM Drills.
Work Capacity: For time: in a 45# weight vest)
1 mile run
600 Step up
1 mile run
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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July 2, 2019
Fall down seven times, get up eight
In one of my hour-long meditation sessions with Zen master Nakamura back in the late 80’s, he wrote a saying in Kanji characters on a board. It translated as: “Fall down seven times, get up eight.” He explained that it’s meaning was more nuanced than the words implied. The key was in how well you “get up.”
How often have we “fallen down” in life only to react poorly, rise with timidity, and not adapt quickly to the new reality? That’s the common reaction. We ask, “Holy shit, where did that come from and why did it happen to me?” People will experience a big challenge react negatively, it can disable them. Only after a long period of time has passed can they look back and say that they were glad the event happened to them, or they now see how it made them stronger and wiser.
That’s not how the resilient respond, though. The resilient have stared down their fear of losing, and trained themselves get up after a big blow with a positive response. They revel in turning lemons into lemonade. Fall down seven times, get up eight—but be sure to get up stronger, better, more capable, and to learn everything you can from that situation. That is adaptability.
I would like to call out a poster child for adaptability and resilience, my friend Dr. Fred Balzar. After his 20X experience in May 2016 in Massachusetts, enduring the 48-degree water and 61-minute plank hold, he set his sights on Kokoro. He has taken three runs at it but has been set back by an injury each time. First it was a torn rotator cuff, then a torn meniscus, and finally a herniated lumbar disc. He fell down his seven times and gotten up eight, stronger and even more determined.
Fred exemplifies the SEALFIT lifestyle. It is not so much in the accomplishment of the objective, but in the constant striving toward it, never giving up, and always learning and growing. Day by day, in every way, we get stronger and better. We give Fred, and all of you who live the lifestyle, a big Hooyah!
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June 28, 2019
Weekly Monster Mash – 6/29/2019
Baseline: Pre-SOP and box breathing, then ROM Drills.
Work Capacity: For time:
1 Mile run
100x Deadlift (body weight)
1 Mile run
100x Shoulder to overhead (.25 bodyweight)
1 Mile run
100x Back Squat (.75 bodyweight)
1 Mile run
100x Bench Press (.50 bodyweight)
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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June 21, 2019
Weekly Monster Mash – 6/22/2019
Baseline: Pre-SOP and box breathing, then ROM Drills.
Work Capacity: 100x Curtis -P for time
*Every time you break: 200m Run
*Every 6 minutes: 7x Burpee over the bar
*Breaking For Burpees over the bar does not require a 200m Run.
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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June 18, 2019
5 Ways to Make the Most out of Your Summer Fueling
Summer is here, and naturally, we are all loading our plates and bellies with fresh fruits, vegetables, and grilled goodies. It seems like a given that you would cut some calories and feel better than ever with all this healthy eating.
Fruits and vegetables hold a host of enriching vitamins, minerals, carbs, fiber, and other healthy nutrients. As per the World Health Organization (WHO)₁ and the USDA₂, you should eat 3-5 servings (cups) of fruits and veggies a day.
But not all fruits and vegetables are created the same. There are a few potential pitfalls. After all, the goal is NOT to gain weight and fat over the summer. Even though typically this time of year we are eating REALLY well, a few quick adjustments can be made to enhance your health further! Here are some recommendations:
1. If you are engaging in high endurance activity, a banana or orange can load up your lost muscle glucose quickly and keep you energized. Timing is everything when it comes to high glycemic foods. The perfect time is right after a long hard training session.
2. If you are chilling on the beach, berries will provide you with less sugar and plenty of phytonutrients and gut biome support.
3. Load up on your bright colored veggies, except for tubers. You can gorge yourself on most veggies. Be sure and watch that dip though! Try a fresh squeeze of lemon juice and a little sea salt to flavor which will also help provide some electrolytes to keep you hydrated!
4. Watch your baked potatoes, baked beans, and corn. These foods are great in small proportion if organically sourced. The toppings, (such as butter, sugar, and sour cream), can really add up on these summer foods so remember this rule of thumb: the SIZE of your thumb is actually the correct portion size for fats. Unless you run a half marathon, a half baked potato (as opposed to a full baked potato), and a plate full of salad might be a better option for the waistline.
5. Grilling is a staple of summertime cooking. Unfortunately, high heat and sugar-coated cooking is pretty bad for you. There is a plethora of scientific evidence and case studies that prove the link between BBQ and high heat cooking with renal damage, diabetes, Alzheimer’s, and cancer. This type of cooking creates Advanced Glycation End-products (AGE’s) also known as Maillard reaction.₃ That said you can plug your ears and hum loudly or try and erase this knowledge from your brain in a state of denial, but ultimately, the best advice we can give is to LIMIT and or avoid high heat cooking. Once a week, tops. Another way to enjoy that BBQ flavor is with some low heat, high moisture cooking…think pulled pork here. Throw a roast in the slow cooker with your favorite BBQ sauce and enjoy!
References:
1.https://www.who.int/dietphysicalactiv...
2. https://www.choosemyplate.gov/fruit
3.Chao P, Hsu C, Yin M. Analysis of glycative products in sauces and sauce-treated foods. Food Chemistry. 2009;113(1):262-266. doi:10.1016/j.foodchem.2008.06.076.
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June 14, 2019
Weekly Monster Mash – 6/15/2019
Baseline: Pre-SOP and box breathing, then ROM Drills
Work Capacity: Complete for time:
-10,000m Row
-20x Rope Climbs
-2 Mile Farmer Carry
*Reps and movement may be partitioned any way and completed in any order.
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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June 10, 2019
What is your One Thing?
Many people resonate with Gandhi’s quote, “You must be the change you wish to see in the world.”
What do you think the most important word in that sentence is?
Be.
A lot of us focus on doing, especially when we set goals.
That is useful and appropriate. We call that our Front Sight Focus Plan at Unbeatable Mind.
But we pay as much, if not more, attention to how we want to be in the world, to how we want to show up for others.
Think about it.
What is your One Thing?
Get that really clearly in your mind.
Maybe for you, it’s doing Kokoro, or 20X, or becoming an Unbeatable Mind Coach.
Hooyah!
Now, who is it that you will need to be able to do that? To be able to help others?
You will discover in our SEALFIT Crucible events that it quickly shifts from what YOU can do, to how you help OTHERS.
And being an Unbeatable Mind Coach is all about developing yourself so that you can more effectively help others.
How are you showing up right now?
What are the BEING characteristics you are looking to demonstrate through your doing goal?
Even though your doing goal will take time to achieve, start BEING that person right now.
BE.
Hooyah, Coach Divine
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June 7, 2019
Weekly Monster Mash – 6/8/2019
Saturday
Baseline: Pre-SOP and box breathing, then ROM Drills.
Work Capacity: 10 Rounds for time:
750m Row
10x Man Makers (45/35)
1x Rope Climb
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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June 4, 2019
When you are feeding the fear wolf
Unbeatable Mind Coach Dr. Lara Pence gives tips on how to deal with emotional triggers (and be on the watch for our Unbeatable Mind Coaching program rolling out later this month).
We all feed the fear wolf sometimes.
I know I do.
But suppressing your emotions hijacks your health.
That’s why it’s crucial to have a “swim buddy,” that you can talk to when you’re stressed out.
One of the consistent predictors of health and longevity is having a strong social support structure.
When I get stressed, I talk to my wife, a good friend or a close colleague. I do a lot of work on my own, but it always helps to have someone to talk to, and they invariably provide invaluable perspectives.
So seek those people out.
If you are someone who people go to, do your best to be present, and non-judgmental…
Use your active listening skills, ask powerful questions, get the person to see patterns or connections, help them to size the issue appropriately (we can catastrophes things, or make them seem like they will be there forever at the same level of suckiness). You can also get them to compare how things were last year at the same time (generally we will find that there were issues then too – maybe even worse).
Seek help. Be of help.
It makes a world of difference.
Get back to feeding that Courage Wolf!
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May 31, 2019
Weekly Monster Mash – 6/1/2019
Baseline: Pre-SOP and box breathing, then ROM Drills.
Work Capacity: 60min AMRAP:
200m Farmer carry (heavy)
5x Rope Climb
10x Man Makers
15x Burpee Box Jump
20x 4 count Jumpping lunge
Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.
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