Mark Divine's Blog, page 51

Weekly Monster Mash – 8/12/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For time:

2 Mile

“Adam Brown”

2 Rounds:

24x Deadlift (295)
24x Box Jumps, 24 inch box
24x Wall Balls, 20 pound ball
24x Bench Press (195)
24x Box Jumps (24)
24x Wall Balls, (20)
24x Clean, (145)


2 Mile Run

(Complete 2 mile run then Adam Brown, then another 2 mile run).

Durability:  Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 8/12/2017 appeared first on SEALFIT.

3 Daily Steps You Can Take to Achieve Your Goals

3 Daily Steps You Can Take to Achieve Your Goals

It’s easy to lose sight of your goals in the grind of everyday life. We typically set goals as an emotional reaction to disappointment with where we are now, without considering the logistics of getting things done. And it probably doesn’t help that our biggest cultural push for ambition (the time from Christmas to New Year’s Day) is also our culture’s biggest chunk of time off; a lot of us do most of our goal-setting in an environment far removed from our regular stresses and commitments.

Don’t get discouraged. Get smart.

If you’re like most people, you have a chance every day to chase your dreams at least a little bit. Here are three steps to achieving your goals that will help build the new you even within the confines of the current one:

Look at the Margins

How do you eat an elephant? One bite at a time.

You’re probably not sitting on a mountain of free time, and you can’t always rearrange your entire life to grant yourself the time you need for single-minded focus on your goals. Not to mention that well-rounded people usually have targets in several different areas of life, all competing for attention. But if you tinker around enough, you can usually find a little space here or there to squeeze in time chipping away at your obstacles.

Struggling to find time for fitness? Dropping just one TV show from your rotation adds an hour a week or more. Trying to write a novel around a full-time schedule? Bring your laptop to the break room. Make your lunch or brew your own coffee, and you’ve got an extra $50 a week for your savings. Take a microscope to your life and you’ll be amazed at what you find.

Remind Yourself Why

One key step to reaching your goals is to remember that It’s always easy in the beginning, when it feels like a bold new direction. That first longing look at the mountaintop is still fresh in your mind, and you’re probably not even aware of how hard the climb will be. And even when you’re doing it for the right reasons, the good-for-yous from outside observers are bound to put a little wind in your sails.

In the middle, though, reality starts to set in. Any ambitious goal is hard enough on its own; you’ve got to fit it into the life you’ve already made for yourself. And when the inevitable setbacks come, and the target is even further away than it was the last time you looked up, the pressure to settle for a lesser accomplishment, or to give up entirely, can feel overwhelming. It’s important, when you start feeling this way, to make sure you remember why you started.

Depending on your goal, there are lots of little ways to remind yourself why you’re after it. Drop your clothes off at the thrift store; stop to tell someone it’s because they’re too big now. Take a second look at the mailbox once you’ve emptied it, because that’s what getting out of debt looks like. Post a recruitment flyer from the unit/branch/department/company you’re looking to join somewhere you can see it multiple times per day. In just a few minutes or even seconds, you can get yourself back in that first-day mindset and get back at it with renewed vigor.

Take Care of Yourself

If you’re a SEALFIT kind of person, you go and get. Nothing pleases you like hard work at work worth doing, and you’ve got a laser-like focus on the end goal.

There’s a thin line, though, between laser focus and tunnel vision. Your goals are a means to a fulfilling life; working hard to the detriment of your physical, emotional, spiritual or family health destroys the meaning of your accomplishments. And past a certain point, risking illness or injury to keep working jeopardizes your success.

So take some time for family and friends. Eat well, but eat good once in awhile. Get enough water, and enough sleep. Laugh. Pray, or meditate, or contemplate. Know the difference between when it hurts and when it hurts. Your shot at the brass ring will come when it’s time.

The post 3 Daily Steps You Can Take to Achieve Your Goals appeared first on SEALFIT.

Weekly Monster Mash – 8/5/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: 4 sets for time:

200m Walking lunge

4 Rounds:

2 Rope Climb
10x Burpee  

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 8/5/2017 appeared first on SEALFIT.

How Navy SEALs Conquer Fear and Anxiety

The training kicks in.

Take a second to think about what made you stressed or anxious last week. Deadlines, traffic, a long grocery line, or some social situations are everyday trivial stressors, but your brain’s amygdala processes them as life-or-death threats.

Stress just means resistance or pressure. We need stress to grow as humans; it can be a positive force if mentally framed correctly — even enhancing performance to blast through a deadline. But prolonged stress erodes your performance and wellbeing.

Through my long history as an elite athlete, martial artist, yogi, and Navy SEAL, I teach people how to conquer fear and anxiety, and help veterans with post-traumatic stress.

Here are six ways I learned how SEALs starve fear and feed courage:

1. Positive self-talk.

SEALs are trained to be rock steady, but when I checked into initial SEAL training, BUD/S Class 170, my nerves were sizzling. Adrenaline pulsed through my arteries. My class of 180 trainees had a stream of negative chatter in their minds expressed as anxiety riddling their faces. A sign on the wall said, “The Only Easy Day Was Yesterday.”

I paused and said to myself: “I’ve trained hard and made it this far. Many have gone before me and survived — if they did it, so can I. Quitting is not an option. They’ll have to kill me to quit. Just focus on performing right now.” This perspective melted my fear to be replaced by the firepower of courage.

2. A “Why” or purpose.

Two hours into the first day of training, trainees were already quitting. While doing push-ups in the surf, my buddy Bush — who’d outperformed me throughout Officer Candidate School — said, “Mark, I can’t do this,” and also quit. I later discovered that he wanted to be a vet. His “Why” for being a SEAL wasn’t steadfast.

During Hell Week (six days of training with just four hours of sleep), an instructor told me, “You’re capable of twenty times more than you think.” At the end of my nine-month BUD/S class, 19 trainees remained. The workload we endured seemed impossible. But, amazingly, it was. Our “Why” enabled us to tap into our 20X Factor and an uncommon resolve.

3. Focus on the immediate threat.

One year later, in the pitch black, my parachute canopy collapsed into a wobbly sheet after a teammate collided with me in mid air. Plummeting towards the earth, I had eight seconds remaining in my 26-year-old life.

Suddenly my training kicked in. My mind, breathing, and time slowed as I felt my way through the malfunction checklist. Suddenly my reserve chute caught enough air before I hit the ground unscathed.

Despite the chaos, a SEAL is trained to focus with single-mindedness on the immediate threat and dispatch one target at a time. Excessive thinking would have killed me. My unconscious competence combined with relentless training saved my life.

4. Breathe.

Two hours into my five-hour diving mission, water gushed around my face. I could breathe but was blind. I fumbled through the standard operating procedures to clear the mask but to no avail.

I was useless as a navigator but couldn’t abort the mission. My teammate took over. After my frustration and fear had dissipated, I slowed my breathing and held my breath at the inhale and exhale. I focused my mind on the breathing cycle while repeating the positive mantra, “Feeling good, looking good, ought to be in Hollywood!” thus accelerating my concentration and positivity.

Suddenly we came to a halt. We’d arrived at the destination. A miserable three hours felt like an enjoyable 45 minutes just through focused breathing.

5. Visualize success.

When my mentor, Admiral McRaven, led the mission to nail Bin Laden, he had his SEAL Team visualize the mission hundreds of times. They mentally pictured everything that could go wrong, as well as what the victory would look like. They also rehearsed it live in a mock-up of the compound the terrorist was holed up in. This tactic is a key to SEAL success.

SEAL’s don’t take anything for granted and ensure that they win in their minds before stepping onto the helo. The SEAL Platoon will “dirt dive” a mission to visualize every part of a mission before executing it. Visualization focuses their mind on what they can control and identify challenges. It inoculates fear because they’ve replayed all the scenarios, yet are highly trained to adapt to unforeseen events. When things inevitably go wrong and fatigue kicks in, they fall back on their visualization and training.

6. Quitting is not an option.

As a retiring SEAL, I wanted to give civilians or special operations candidates a taste of the training I’d experienced.

49 hours and 45 minutes into Kokoro camp — a 50+ hour crucible modeled on the SEAL Hell Week — we turned up the heat to see how trainees would withstand the pressure. After convincing the trainees that several hours remained, one quit. Moments later, the class was secured, and he was left dumbfounded.

The SEAL ethos makes quitting not an option. SEALs persevere to “find a way or make one.” Things inevitably go wrong, but they don’t entertain the concept of failure. In high stakes situations, quitting means mission failure, even death.

To conclude: developing a warrior mindset makes you approach life’s challenges differently. You’ll face them head on, keep goals short, but stay focused and relaxed, adapting to the changing situation. You’ll look to find humor in the challenge and tap into your 20X potential. You’ll know that you will succeed — with the right training, there will be no wondering.

The post How Navy SEALs Conquer Fear and Anxiety appeared first on SEALFIT.

Weekly Monster Mash – 7/29/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For time:

1 Mile Run
100x Tire Flip
1 Mile Run
100x Burpees
1 Mile run
100x Slam Ball
1 Mile Run
20x Rope Climb

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 7/29/2017 appeared first on SEALFIT.

Weekly Monster Mash – 7/22/2017

Baseline:  Pre-SOP and box breathing, then ROM Drills.

Work Capacity: For time with a Swim buddy:

1 Mile Buddy Carry
1 Mile Farmer Carry (55/35)
1 Mile Walking Lunge.

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 7/22/2017 appeared first on SEALFIT.

6 WEEKS TO CLEANER EATING

6 Weeks to Cleaner Easting Includes…

6 Weeks to Cleaner Eating Guidebook
Weekly Emails
Facebook Private Group Access
Instructor Webinars
Recorded Video Access







Limited Time $99.00



ORDER NOW









































6 Weeks to Cleaner Eating

This 6-week program is designed to help folks clean up their diets.

This gentle yet effective elimination program is aimed at helping participants assess any physical reaction to the eliminated foods, increase energy, sleep better, increase physical performance, provide mental clarity, weight loss, reset new nutritional standards, discover new healthy foods and build better habits and so much more.

Each week participants will eliminate certain foods that commonly cause ill side effects, allergic reactions, and even disease. Some of these foods may simply be taking over your life and a system reset is necessary. Often times participants comment on the lack of awareness of a certain food they had been habitually eating. The food groups that are tested with this challenge are are dairy, grains, sugar, and meat.

This program supports food substitutions as it progresses and has a team environment to support the effort.

This program helps participants develop mental fortitude and resiliency around foods that are not serving their individual health.

I am happy to say we have helped thousands of people all over the world build awareness and healthier habits.

There are no right or wrong answers here, just an opportunity to learn more about yourself in a supported, safe, and educational environment. We encourage a “YES” meal once a week so that participants can live a normal life of holidays and celebration yet spend the other meals learning how to eat better.

Our third challenge starts August 14 and ends Sept 26th.

Our schedule Nutritional Expert interview are:

Robb Wolf – Kick off interview August 16 at 11 am PST
Mark Sisson – And The Nutritional Coach for Crossfit Invictus Jackie Mulligan!

Over the course of the 6 weeks we interview nutritional leaders, researchers, and innovators such as Robb Wolf, Ben Greenfield, Dr. Gabrielle Lyon, Thomas Adair, Danielle Gordon, Mark Sisson and of course Mark Divine. You will learn how this extraordinary group of experts achieved successfully eliminating foods from their own diet and why. You will learn in “ins and outs”of the popular diet plans out there and whom they best serve. Each speaker brings new cutting edge nutritional information to these short but sweet interviews. We capture these interview through the Facebook Live format but will be accessible to all participants.

6 Weeks to Cleaner Easting Includes…

6 Weeks to Cleaner Eating Guidebook
Weekly Emails
Facebook Private Group Access
Instructor Webinars
Recorded Video Access







Limited Time $99.00



ORDER NOW

"Yes meals! No, just kidding. Really liked learning how different the body feels on different fuels, e.g. fats vs. carbs. What a pleasant and effective way to learn about how clean eating is possible, healthy, worth paying attention to even when the Challenge is done."

-Andrew Cueno

"It is a very interesting experiment and challenge to take on. I know I will continue certain parts of the challenge and wiser nutritional choices. Ongoing self testing and challenging will continue. Thank you for this knowledge and challenge."

-Brad Gonzalez

"Thank you – extremely positive results, and the best I’ve felt in years! I’ve done cleanses which serve their purpose, but this method has revolutionized my approach towards healthy and clean eating. I’ve been very mindful of what I have eaten in the past, but this takes it to another level. I feel great and I feel strong!"

-Cathy Dalipe




FREQUENTLY ASKED QUESTIONSIs this a monthly or one-time payment?

This is a single payment that includes everything listed above. You will not be billed monthly for this.

How do I access the program?

Once you have purchased this product, you will be emailed login info to access all 7!

What equipment do I need?



Sandbag
Pull up bar
Dumbbells
Jump rope

Click here to purchase any of the equipment you need from the SEALFIT shop.

Can I do this at home?

Absolutely, follow along from home or the gym by downloading or stream the videos. Some equipment is required, but modifications provided if you happen to not have the equipment with you.

What if I have a question about the videos?

Please email any questions you have to info@sealfit.com. We will answer your questions as soon as possible.

What if I have an injury?

Use your best judgement and always consult with your medical professional to determine if it is safe for you to perform this program. If you have physical limitations we provided scaled options for a variety of fitness levels.

Where do I get the equipment and what weight should I get for the Dumbbells?

Here is a link to purchase any of the equipment you need.

You can start out with 5-10# DB’s for women and 10-25# for men. Advanced weight will be 25# women and 35# men. You will want to choose a jump rope by your height. Our sandbags can be easily adjusted to your skill level. Beginning weight for SB for women is 10#. Beginning weight for men is 25#. Advanced weight for women/men is 45#/65#. As a beginner, you may feel it more convenient to use a TRX system or resistance band for pull ups, push ups, and squats.

What if I can’t keep up with the program?

You can do a few things aside from scaling the reps and movements. If you find you are in need of more recovery time between workouts. You can alternate rest days with work days so you would Train Monday, Rest Tuesday, Train Wednesday, Rest Thursday, Train Friday, Rest Saturday, Train Sunday. Everyone has their own individual needs and schedules so shoot to train these videos 4 days a week for optimal results.

Can I watch/download the videos on my mobile phone?

Yes, watch directly from your mobile phone or download the videos for viewing offline.

The post 6 WEEKS TO CLEANER EATING appeared first on SEALFIT.

6 WEEKS TO CLEANER EATING

w

SEALFIT Bootcamp

9 online workouts
A SEAL worthy performance effective diet and fueling guide
90 day fitness programming
Instructional movement videos
Bootcamp E-Book w/ calendar and training journal
Bonus: 2 KOKORO Yoga Recovery Videos







$197.00
Limited Time $97.00



ORDER NOW































SEALFIT Bootcamp
90 Days to Physical and Mental Toughness.

This 6-week program is designed  to help folks clean up their diets.

This gentle yet effective elimination program is  aimed at helping participants assess any physical reaction to the eliminated foods, increase energy, sleep better, increase physical performance, provide mental clarity, weight loss, reset new nutritional standards, discover new healthy foods and build better habits  and so much more.

Each week participants will eliminate certain foods that commonly cause ill side effects, allergic reactions, and even disease. Some of these foods may simply be taking over your life and a system reset is necessary. Often times participants comment on the lack of awareness of a certain food they had been habitually eating. The food groups that are tested with this challenge are are dairy, grains, sugar, and meat.  

This program supports food substitutions as it progresses and has a team environment to support the effort.

This program helps participants develop mental fortitude and resiliency around foods that are not serving their individual health.

I am happy to say we have helped thousands of people all over the world build awareness and healthier habits.

There are no right or wrong answers here, just an opportunity to learn more about yourself in a supported, safe, and educational environment. We encourage a “YES” meal once a week so that participants can live a normal life of holidays and celebration yet spend the other meals learning how to eat better.  

Our third challenge starts August 14 and ends Sept 26th.

Our schedule Nutritional Expert interview are:

Robb Wolf – Kick off interview August 16 at 11 am PST
Mark Sisson – And The Nutritional Coach for Crossfit Invictus Jackie Mulligan!

Over the course of the 6 weeks we interview nutritional leaders, researchers, and innovators such as Robb Wolf, Ben Greenfield, Dr. Gabrielle Lyon, Thomas Adair, Danielle Gordon, Mark Sisson and of course Mark Divine. You will learn how this extraordinary group of experts achieved successfully eliminating foods from their own diet and why. You will learn in “ins and outs”of the popular diet plans out there and whom they best serve. Each speaker brings  new cutting edge nutritional information to these short but sweet interviews. We capture these interview through the Facebook Live format but will be accessible to all participants.

6 Weeks to Cleaner Easting

6 Week to Cleaner Eating Guidebook
Weekly Emails and Facebook Group
Facebook Live Streams
Guest Instructors







Limited Time $99.00



ORDER NOW

"Yes meals! No, just kidding. Really liked learning how diff’t the body feels on diff’t fuels, e.g. fats vs. carbs. What a pleasant and
effective way to learn about how clean eating is possible, healthy, worth paying attention to even when the Challenge is done."

-Andrew Cueno

"It is a very interesting experiment and challenge to take on. I know I will continue certain parts of the challenge and wiser nutritional
choices. Ongoing self testing and challenging will continue. Thank you for this knowledge and challenge."

-Brad Gonzalex

"Thank you – extremely positive results, and the best I’ve felt in years! I’ve done cleanses which serve their purpose, but this method
has revolutionized my approach towards healthy and clean eating. I’ve been very mindful of what I have eaten in the past, but this takes it to another level. I feel great and I feel strong!"

-Cathy Dalipe

"I’ve enjoyed just walking through the process with everyone as we all figure out what works for us. I failed a bit on the sugar week, but
even that was helpful, because I started noticing how often I wanted to turn to something sweet (which often lead to wanting dairy as well) when I was stressed or unsure of something totally unrelated."

"It has made me think about what and how much I am eating. The program has helped me immensely with planning my meals and finding health alternatives to snacking."

FREQUENTLY ASKED QUESTIONSIs this a monthly or one-time payment?

This is a single payment that includes everything listed above. You will not be billed monthly for this.

How do I access the program?

Once you have purchased this product, you will be emailed login info to access all 7!

What equipment do I need?



Sandbag
Pull up bar
Dumbbells
Jump rope

Click here to purchase any of the equipment you need from the SEALFIT shop.

Can I do this at home?

Absolutely, follow along from home or the gym by downloading or stream the videos. Some equipment is required, but modifications provided if you happen to not have the equipment with you.

What if I have a question about the videos?

Please email any questions you have to info@sealfit.com. We will answer your questions as soon as possible.

What if I have an injury?

Use your best judgement and always consult with your medical professional to determine if it is safe for you to perform this program. If you have physical limitations we provided scaled options for a variety of fitness levels.

Where do I get the equipment and what weight should I get for the Dumbbells?

Here is a link to purchase any of the equipment you need.

You can start out with 5-10# DB’s for women and 10-25# for men. Advanced weight will be 25# women and 35# men. You will want to choose a jump rope by your height. Our sandbags can be easily adjusted to your skill level. Beginning weight for SB for women is 10#. Beginning weight for men is 25#. Advanced weight for women/men is 45#/65#. As a beginner, you may feel it more convenient to use a TRX system or resistance band for pull ups, push ups, and squats.

What if I can’t keep up with the program?

You can do a few things aside from scaling the reps and movements. If you find you are in need of more recovery time between workouts. You can alternate rest days with work days so you would Train Monday, Rest Tuesday, Train Wednesday, Rest Thursday, Train Friday, Rest Saturday, Train Sunday. Everyone has their own individual needs and schedules so shoot to train these videos 4 days a week for optimal results.

Can I watch/download the videos on my mobile phone?

Yes, watch directly from your mobile phone or download the videos for viewing offline.

The post 6 WEEKS TO CLEANER EATING appeared first on SEALFIT.

Weekly Monster Mash – 7/15/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: 10 Rounds for time:

400m Run
10x Curtis- P (95/65)
100m Bear Crawl

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 7/15/2017 appeared first on SEALFIT.

Weekly Monster Mash – 7/8/2017

Baseline: Pre-SOP and box breathing, then ROM Drills.

Work Capacity: 5 Rounds for time in a 20# weight vest.  

1 mile Run
50x Burpee- pull up

Durability: Hydrate and fuel within 30 minutes. Journal post training session SOP.

The post Weekly Monster Mash – 7/8/2017 appeared first on SEALFIT.