Mark Divine's Blog, page 57

Weekly Monster Mash – 11/20/2016

Baseline: Pre-SOP and box breathing, ROM drills, then warm up Clean and Rope Climb.

Work Capacity: With a Partner complete Triple “Glen”

90 Clean & Jerk (135/95)
3 mile run
30x Rope Climb
3 Mile Run
300x Burpees

*Partners split reps however needed using 1 Barbell and 1 Rope- Partners can run together (1.5 miles each per run, Burpees may be done at the same time.

Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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The Mark Divine BLOG-Make the Holidays More Enjoyable

It is hard to believe we are heading into the winter holiday season (Thanksgiving, Hannukah, and Christmas) already. Those of us in the U.S. (and most who read this BLOG are) have been distracted by an intensely negative election season, which has put a damper on the mood of the country. But the holiday season is meant to be positive and uplifting, so it is time to pull ourselves up by the bootstraps and get on with things. Thanksgiving can provide that re-boot, get us re-focused on being positive and back in control. We must be the change we want to see in the world – and that change happens by taking charge of the things you can control while letting go of the things you can’t.

What exactly can you control?

Not what happens when the new President takes office. Not what happens at work today. Not whether you will be in an accident on the road, nor what your kids or spouse are going to think and do tonight. In fact, there are only a few things you can actually control.

The first thing you can control is your breath. Slow down and extend the duration of your inhale and exhale. As you practice this using our Box Breathing method, you begin to take control over the second thing, which is your physiology.

For most folks, the physiological response to stress is out of their control. But when you learn the secret of breath control, then suddenly you regain control over stress in your life. Now, if you can control your stress response, then you can begin to take control over your thoughts. And, if you can control your thoughts, then you can control your emotions. That’s right, basically, you can’t control a single thing outside of you, but you can control a whole lot that is going on inside! That is how you can take back control over your life, re-focus on the positive again for the holidays.

So, just start with controlling the breath. Spend 5 minutes box breathing in the morning when you wake up and in the evening before bed. You will be amazed at how this simple practice transforms your life, making your more focused, calm and aware. Your teammates, family and everyone you engage with will be positively impacted during the hustle and bustle of the holidays.

–Mark Divine

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Weekly Monster Mash – 11/12/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 400m run, 10 min. Grinder PT.

Work Capacity: 4 Rounds for time:

100x Push up
5x Legless Rope Climb
100x Sledge Strike
1 mile Run

Durability: Kokoro yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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The Mark Divine BLOG: Special Forces

I recently spoke at a conference called ChiroFest and started the talk with a moment of silent gratitude for all the military warriors who serve and protect. It was nice to see 700+ Doctors honor the veterans – and it got me thinking about how I was personally drawn to serve.

I was in New York City well into my first career as an auditor and consultant. The bloom of newness had worn off, and I was feeling a bit depressed by the relentless boredom and mindless grind of the money game. I found peace during intense workouts at the dojo, on the meditation bench and on long runs through the morning streets. I had surrendered to an altered reality, where by day I was a pretender in a suit, and by weekend a frustrated athlete escaping to a simulated adventure.

I was fortunate to find my own escape route when I ran past a Navy recruiting station and was stopped dead in my tracks by a poster titled “Be Someone Special.” The message was riveting, mainly because in no way did I feel special then. In fact, I felt like a bit of a fraud in the big corporate lifestyle. The allure of doing something special, and being someone special, was alluring.

Why not, I thought. Why not be someone special? In that moment, I imagined operating as a SEAL, on the outer reaches of performance, where I was needed not just to be clever to earn a buck, but to be physically and mentally strong, to be resilient and wise, and to dare greatly in the arena of action. Why not challenge myself and be a leader of warriors?

The seed was planted and a year later I was graduating from SEAL training, patriotic, optimistic and eager to accept whatever challenges lay in store. One hundred and eighty-five candidates had started training, and nineteen of us earned the SEAL trident that day. I knew that the trident identified us as “someone special” in the military. It represented our mindset as modern day Spartans who would train harder than anyone else, learn relentlessly, and work together courageously to accomplish the mission. We felt invincible, we were winners and we intended to prove it in the ‘Teams.’

Soon after that day of self-appreciation, I came to greatly appreciate and respect the work and commitment of ALL veterans. As the glory of BUDS wore off, I quickly realized that we couldn’t do a single thing without the support of countless others in all branches of service. The military operates in an inter-connected web of teams, mutually supporting each other. There are the submarine crews who launched our nighttime aquatic adventures, the mechanics who kept our Humvees rolling with pillared parts, the pilots, navigators and crewmen of the aircraft who flew us to our targets in dust storms and in pitch dark, the intel, logistic, communications experts and countless others who supported our missions. All these amazing individuals also dared greatly, and sacrificed much, and are also “someone special.” I now understand that the poster I wandered past many years ago…was speaking of all the warriors. The message changed the trajectory of my life and allowed me to serve alongside some of the finest men and women I have ever known.

This Friday, Novmber 11th, is Veterans Day. Please take some time this week to reflect on the freedom and rights your enjoy (including your right to vote on Nov 8th) and honor the brave men and women who have served and continue to serve our great nation.

–Mark Divine

 

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Weekly Monster Mash – 11/5/2016

Baseline: 400m Run, 3 rounds: 10x Slam Ball, 15x Wall Ball, 10x Russian Kettlebell Swing (70/55)

Work Capacity: For time:

1 mile run
100x Pull up
1 mile run
200x push up
1 mile run
300x Air Squat
1 mile run

Durability: Warrior yoga or Active Stretch.  Hydrate and fuel within 30 minutes.

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The Mark Divine BLOG: Social Media Q&A

Q&A with Mark Divine

This week I am going to take a pause and do something different. Some of you may know that I run an online integrated warrior-leader development program called Unbeatable Mind. Part of this program includes a higher end coaching / mastermind group that I get to do private webinars and Q&A calls with. I have come to really enjoy these sessions because I get questions I have never considered, and have the opportunity to think about my training and philosophy through the perspective of the people who are using it every day. Since I also get a lot of questions on social media, but rarely have time to address them, I decided to take some of those questions and answer them in this BLOG! Here we go:

From @Chase_Call1 via Twitter:

Q: Is Grinder PT a set of workout videos where you follow along? Or just movement standards? Looking for a daily challenge.

A: Hi Chase! Grinder PT (or GPT for short) is a SEALFIT team training method that includes a number of mostly body-weight exercises performed to a specific standard, and led by someone trained in the protocol (a SEALFIT coach). It is also very effective as an individual training method.

We use Grinder PT at our SEALFIT Academies and Crucible events such as KOKORO Camp, as well as at our HQ gym and it is one of my personal favorite tools for integrated fitness. Key elements of Grinder PT include team communication training, mental toughness development, strength, stamina, endurance, durability and work capacity development and awareness training. It is particularly effective for practicing SEALFIT’s “big 4 skills of mental toughness.” I know that all these outcomes may seem like a lot, which indicates just how effective this training method can be when done well and with the right intentions.

Oh yeah, and we also have a video series of select killer Grinder PT workouts led by myself and HQ staff. It can be found here…

 

From @abundantfamilyfarm via Instagram:

Q: How do you focus your energy to overcome the temptation in the moment? Looking for what you do specifically.

A: I believe that the quality of our lives can often be dictated by the quality of the questions we ask ourselves, and our ability to believe (and take action on) the answers that our higher self provides. So when tempted, the process I use is to take some deep breaths, connect with my higher self (a process that can be trained), observe the mental and emotional gravitational pull toward the object or subject of temptation. This craving, or urge, is natural since we are wired to move toward pleasure and away from pain. As I observe this movement toward pleasure (such as “I really want that second piece of chocolate cake”) or away from pain (such as “I don’t feel like training today”), I insert a question: is this good or bad for me? How will I think about myself or feel if I do this? What impact will this action have on my reputation? My energy? My health? My relationship? This becomes a moment of mindful meditation with some internal dialogue. As I note the responses, I associate opposite pain or pleasure with the thoughts. So, if I am tempted to skip a workout, I will answer the question “What impact will this have on my health and my peace of mind…” honestly, and then I begin to associate pain with missing the workout (to counter the pain formerly associated with doing the workout). When the pain of “not doing” exceeds the pain of “doing,” then I am motivated to do it. This takes some practice, but is pretty darn effective, in my experience.

From Marco via Linkedin:

Q: What is the name of the theme song on the Unbeatable Mind Podcast and who sings it?

A: This is probably one of the most frequently asked questions. The song is titled Lock ‘N Load by Madison Rising. They wrote it to commemorate the long line of SEAL operators, from the UDT to today’s SEALs. They are a great group who really support the military and readily gave us permission to use the song. By the way, we added the “Aroo, Aroo, Aroo” at the end…the warrior shout from the movie 300!

 

From Eddie V. via Facebook:

Q: I’m interested in attending the Unbeatable Mind Retreat. I’ve already read Unbeatable Mind and Way of the SEAL so what more am I going to get out of the retreat?

A: Well, reading a book is the first level of training and what I call the “first download” of the content. You downloaded source information, that doesn’t mean by any stretch that you fully understand it at a deep level. So, the next step is to connect deeper with the principles through personal experience, aka training, where you learn that you don’t really know much about them. This is the “second download” of information, which can be humbling but is a critical step on your journey of self-mastery. At this point, you would feel compelled to connect to the source of the knowledge by attending a live training event if one is available.

The Unbeatable Mind Retreat is such an event where you would connect with me, other Unbeatable Mind coaches and the team, as well as thought leaders associated with the Unbeatable Mind philosophy. At the live event (in this case the retreat), you will receive a direct transmission which will help you take your training to the next level…a “third download of knowledge.” Another benefit of the retreat is that you will connect with a team of other Unbeatable Mind practitioners, which will allow you to see how important a team is for accountability, motivation and problem solving. The team will help you take your training to an even a higher level…where the final downloads will occur turning knowledge into wisdom.

 

From @SpartanOwner1 via Twitter:

Q: Is the point of meditation to become identified with stillness/the witnessing mind? Is that a good intention to have for meditation?

A: I am glad you asked this question! Meditation is more than downloading a mindfulness app or using a Muse bio-feedback device. Meditation has many nuances and purposes. The first step is to use a concentration technique to develop focus and learn to sustain that focus over long periods of time. Next, we want to develop our awareness, which is essentially the ability to take in more important information while we are concentrating on something. This is how a SEAL can focus on a target, but also be aware of a potential threat when it pops up. This process uses a different mental exercise where you will identify and connect to your witnessing mind, and remain connected to that aspect of your mind while you perform other focused tasks. This skill is what the Tibetan Buddhist’s call the “simultaneous mind”. Finally, we seek to develop the ability to remain super present, without attachment to anything in the future or past, as a goal of stillness meditation. At this stage, our minds are prepared to leverage other techniques to develop spiritual depth, emotional maturity, and integrated enlightenment.

 

From @Guinness Turk via Twitter:

Q: Any suggestions on books about Shaolin Monks? Seem to be right up your alley.

A: If you want an American’s perspective, one book I enjoyed on the subject is American Shaolin, by Mathew Polly. It is a pretty funny, sometimes irreverent, look at the author’s year spent training at the Shaolin Monastery. The book takes a look at their training of the monks, their cultural attitude and what the monastic martial arts life is like for modern warriors. I get the sense that the modern Shaolin temple is not what it was like in ancient times. Today the students are training for performance, whereas in the old days they were training for war.

 

From bodywarefare_crossfit via Instagram:

Q: Anger sometimes is so strong that even breathing and silence can’t calm you down. If mantras and stuff do not help, what advice do you have for “first respond”?

A: Yes, anger can be a challenging energy to bridle. But don’t discount mindful, controlled breathing – that is an essential first step. I use the 3-breath rule – take at least three deep, 4-count tactical breaths, to interrupt your patterned response to whatever triggered the anger. Then, instead of going “silent,” I recommend doing something opposite of what you normally do. So, if your normal response is to tighten your body position and lean into someone with an angry face, consider taking a step back and assuming a neutral, quizzical look…as if puzzled that this anger is coming up.

Changing physiology and perspective is a good second step after the breathing. Next, activate the Unbeatable Mind witness process, whereby you will detect the negative input, interdict the dialogue and then re-direct your mind to something more positive. When this happens to me, what I end up doing is re-directing my mind to thoughts around being in control of how I think and feel, and that negative anger can only hurt me and others. Then I will continue to maintain a positive orientation by looking for an underlying hurt or grievance that was triggered. I will seek to understand what has happened, rather than just staying in the story of the anger. I will ask how I can learn and grow from this incident? How can I use that energy of anger to build, rather than destroy? I have learned that anger is neither bad or good, it is just energy. You can take the negative energy of anger and turn it into the positive energy of determination. A SEAL who is angry that things are not going well, will interdict and re-direct that anger to remain on target and focused, fueled by a deep determination to win.

 

From @badlucklacey via Twitter:

Q: Who has been your favorite guest on the Unbeatable Mind podcast and why?

A: There have been some extraordinary people on my podcast, and it would be really hard to single anyone out. I will say that Ken Wilber, founder of the Integral Theory movement, was terrific, and his work has influenced me a ton. And recently, I enjoyed Cal Newport, author of Deep Work: Rules for Focused Success in a Distracted World, because his ideas got me out of a distraction rut and on to writing my next book.

That’s it for this round of Q&A, thanks for your attention and support! If you’ve got a question for me, post it on social and you may see it next time…

Hooyah!

Mark 

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Weekly Monster Mash – 10/29/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 3 rounds: row 200m, 10x burpee-pull up

Work Capacity: 60 min. Ladder:

800m Run
10x Pull up
20x Push up
30x Air Squat

*Every round add 800m to the run, 10 reps to Pull ups, 20 reps to Push up, 30 reps to Air squat.

Example: Next Round: 1 mile run, 20x Pull up, 40x Push up, 60x Air Squat…. Continue for 60 minutes.

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP

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Weekly Monster Mash – 10/22/2016

Baseline: Pre-SOP and box breathing, ROM drills then

Work Capacity: For time with a 30# Ruck:

3 Mile Run
100x 4x Flutter Kick
2 mile run
150x Burpees
1 mile run
200x Air Squat

Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

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The Mark Divine BLOG: Unbeatable Kids

Unbeatable Kids

Many parents in my Unbeatable Mind Program have reported experiencing breakthroughs with their kids when they use or teach some of the simple principles with them. Many of the tools and practices can be adapted for use with your family as a team, or for your kids solo to use on their own. The principles work well for both young kids and pesky teens…though the language you use to present or teach them will be different.

Here are some of my favorites:

Authentic Communication Practice. This will ensure a closer relationship with your kids and a deeper mutual understanding – that will prove more powerful than any punishment – in getting your kids to act in accordance with your values. The practice is simply to be present with your kid, “hang out,” and see what comes up. As conversation arises, listen intently without judgment, lecturing or trying to impose your will. Then when you speak, actively connect to your “Kokoro heart” and again, endeavor to do it with presence and be aware of the thoughts and emotions lurking behind your words. Kids have a refined bullshit detector and can tell, in an instant, if you are trying to manipulate them or aren’t really paying attention. Bottom line: kids (and teens) just want to be heard and spoken to as humans, not as some yet to be fully formed race of little beings to be talked down to or ignored. Incidentally, this skill is crucial for achieving your full potential in the “adult world” as well, so what a great way to practice!
What Wolf Am I Feeding? This drill is for maintaining a positive state of mind when things begin to devolve into the abyss of negativity. For young kids, you can tell them the story of the wolf of fear that resides in their mind, and the wolf of courage that resides in their hearts. The wolf that is fed the most is the one that will be the most dominant in their life. So if they ae afraid or someone is mean or negative, they can ask themselves (or you can prod them if it happens in your presence) “what wolf am I feeding?” Then immediately feed the courage wolf positive words such as “I’ve got this, this is easy, no problem, I am strong, I am courageous.” I love this simple drill and have seen it produce profound results.
Keep It Simple Silly (KISS). Even kids can overcomplicate things. This is a tool to teach them to focus on the most important thing and ignore the rest. In the SEALs, we called this the “critical node,” that essential point of focus which would determine success or failure of a mission.
Box breathing. I have written at length about this tool. If it works for me to train Navy SEALs to be better spec ops warriors, you can bet it will work to help your kids and teens be warriors in training. Seriously, this is probably the most important tool and I would start with this one, then move to the courage wolf. Breathe in through the nose to a 4 count, hold your breath for 4, breathe out slowly to 4 and hold for 4. Easy day, seems too simple to be anything special – but trust me this will be a secret weapon for them to stay focused, calm and on target.

For all these reasons and more, I encourage you not to shy away from including your family and those “little humans in training” of yours in your work with the Unbeatable Mind principles. It will help you get them focused, be more courageous, stay on track and learn how to communicate effectively. The entire family culture will become more positive and productive as well. A family that trains with Unbeatable Mind together, grows together. And that is an amazing thing to be part of.

Hooyah!

–Mark Divine

 

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The Mark Divine BLOG: Living a Life of Honor

Living  Life of Honor

Many of us take words and how they are used in language for granted today. Personally, I find it thought-provoking to look at the root of a word (etymology) and see if I took for granted its definition. Often I find that I have been confused or outright misunderstood a word, or that it’s meaning has been diluted over time. There is one word that I have been pondering that is often used for one-time acts of valor, abused for marketing impact, has awards associated with it, and has few adherents outside of the warrior profession and arts.

The word is honor.

The etymology of the word honor pins it circa 1200 AD as French with Latin origin. Glory, renown or fame earned is the Anglo-French honour, or we can look to Latin and find dignity, distinction, position; victory, triumph used by Cicero. I would like to add that if glory, renown, and fame are honorable, then we should assume this honor is achieved with dignity and distinction.

The concept of honor arose to distinguish admirable behavior which resulted in a positive long-term benefit to the tribe. Self-serving behavior, acts that belittled or hurt others, laziness or debauchery probably did not pass the muster of being “honourable.” Though this concept seems self-evident, I might point out that in our liberal society, where a value has been reduced to “what makes one feel good,” it is easy to recognize something as “good” without knowing how to “be good.” So is the concept of honor meant to make us feel good about a personal act of courage? Or is it about being good through daily actions? In other words, is honor recognition for a good action with no regard to other actions by said individual, or is honor a way of life? Is a bad person who performs a solitary good deed honorable? Interesting questions.

Core Values Point to the Core

If you have had the pleasure of joining the US Navy, you will recall being hit with the concept of honor the moment you stepped off the bus. It is one of her three core values.

Core values are intended to represent the spirit of the organization and mold behavior in its members. Core values are meant to be considered when decisions are made, to be displayed in actions on and off the battlefield, and essentially help the Sailor stay connected to their core when under pressure (which is almost always). The three core values of the Navy are honor, courage, and commitment. These are the same core values that I hold my SEALFIT an Unbeatable Mind teams to.

The Congressional Medal of Honor recognizes selfless acts in times of extreme danger which protect teammates and help achieve mission success. This highest award for military members recognizes acts of valor that require honor, courage, and commitment. Dignity, distinction, and triumph are on display in these moments.

But the Navy expects that honor is more than a single act of valor. It is an attitude and way of life for the Sailor or SEAL. Consider my former boss Admiral McRaven, who spent 40 years serving his country, literally writing the book on special operations theory and leading the team that brought Bin Laden to justice. The Admiral did not seek fame or glory, but to live with honor, courage, and commitment. And consider the countless other military men and women who show up with commitment, act with courage, and wear the uniform honorably every day, putting their own lives at risk to serve and protect our country.

Imagine if this were the norm, rather that the outlier in today’s civilian world? What if we decided it should be so, and we lead the way? So I challenge you to commit to living a life of honor, and courageously strive to fulfill that commitment, day in and day out. Together, we can make a big difference. What have we got to lose?

Hooyah!

–Mark Divine

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