If you have been receiving emails from me for the last several years, you may have noticed that the sign-off of each of those messages has evolved. The original message was “Show Up, Don’t Quit.” Over time it has become “Commit, Show Up, Don’t Quit, Be Uncommon, Be Your Best Self.” The theme of my primary message has evolved somewhat over time as well. For instance, much of what I used to write about was being a warrior and the “Warrior’s Path.” More recently I have been writing about the path to mastery, being your best self, self-actualization, or arete. Ultimately, they are all the same, and their path is indeed a warrior’s journey.
What I would like to discuss today is a different perspective on this journey. It was one I was reminded of during our recent workshop with Coach Gwint Fisher. These are the typical steps we go through when learning any new skill. Although we will focus on physical skills today, these steps are not limited only to physical skills. The steps are as follows:
1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence
If you set out to develop a skill such as moving better or learning Jiujitsu the first step, Unconscious Incompetence, simply means you don’t know what you don’t know. If you don’t desire to learn or get better at something you could consider it as ignorant bliss. However, if you want to learn or get better, this is where a coach can be very valuable. At this stage, the coach is going to give direction and demonstrate the technique or movement and then have you repeat it while bringing your attention to where you may not be performing competently. Not everyone responds well to this stage. Some people may think of having attention brought to their incompetence as a negative. I would recommend viewing it as a positive. It gives you an opportunity to improve. In our Jiujitsu program, we have a beginner and intermediate class which helps students learn the fundamentals of Jiujitsu. In the old days, we simply had new students spar the first day where they discovered they were incompetent by getting tapped out. Looking back, this was not the best, and definitely not the safest, way to learn.
Once you have become aware of the areas for improvement, you have a choice to make. You can ignore the incompetence and continue to do what you have been doing, or you can begin working on making the corrections. This choice may seem evident, but I have seen on many occasions people not understanding this process choose the path of ignorance. I like to recall a specific example from Jiujitsu to demonstrate. Years ago (before our fundamental program) we had a student who said he wanted to learn Jiu Jitsu to be better defend himself in case he was to ever be in a physical confrontation. He had been training a few months when he called one day and said he wanted to cancel his membership. We asked why and he answered that he got tapped out by a 16-year-old kid. He said that he decided he was going to begin training to run marathons instead. Now he may have changed his strategy for self-defense to merely running away from physical confrontation, but instead, I think he just chose to turn a blind eye to his incompetence rather than working on it. By the way, that same kid, who I taught back then teaches me now and taps me out. My view of this is that he helps me realize where I need to improve and as a result makes me better every day. We sometimes see the same faulty thinking in fitness. If you perform a workout that exposes your weakness, lack of mobility, or the fact that you were not in as good a shape as you thought, you can choose to begin working on these weaknesses or you can just go back to whatever your routine was before and be guaranteed not to improve. In this phase, a good coach will continue to give feedback to help you perform more optimally. You may not be there yet, but you are aware of what you need to do.
In the third stage of conscious competence, a good coach will continue to give feedback and cues to help you perform better. As you learn, you eventually will be able to perform competently, but you still have to think about it. Using myself as an example, if you watch me squat, you may notice that I sometimes will adjust my feet after each rep or at least at some point during a set. Somewhere along the way, I created a faulty squat pattern, possibly from training around and compensating for an injury over 30 years ago. My right foot will externally rotate and point out further than the left unless I consciously focus on it and even then I sometimes have to correct it. I have been working on this for at least five years (never said I was a fast learner).
In the fourth stage, you are not only able to perform competently, but you do so unconsciously. You do it as second nature and without even thinking. It is wired into your nervous system. Our goal as coaches at Alliance is to help get you to this stage. It doesn’t matter if it’s a kid running effortlessly with perfect technique, an adult picking up an odd heavy object demonstrating a perfect hinge with no back pain, or a Jiujitsu practitioner transitioning from one position and technique to another in a seamless flow, this is what we hope to help you accomplish. This is mastery.
I hope this has given you a different view of the path to mastery and that it helps you on your journey.
It’s a question that we get frequently, and it can be confusing, especially when there is so much information available on both sides of the issue. Primal Health expert, Mark Sisson, used to recommend red wine as part of his Primal Health plan but now has changed his stance after abstaining from alcohol himself. Here’s some helpful info from the Primal Health coach course regarding some of the adverse effects of alcohol.
Alcohol’s Impact on the Body
As a source of “empty calories” (seven calories per gram) and a potential contributor to insulin resistance, alcohol has a negative effect on body composition goals. However, contrary to popular belief, alcohol does not convert into fat upon ingestion. Rather, alcohol is absorbed directly into the bloodstream and has an immediate effect on the brain and other tissues; hence the resulting “buzz.” Since alcohol is a toxin, the body works quickly to metabolize the alcohol through oxidation. This detoxifies and removes the alcohol from the bloodstream before it damages organs and tissues. In the liver, enzymes convert alcohol into acetaldehyde and then acetate. This is what happens to most of the alcohol consumed, but some alcohol escapes metabolic process and is excreted unchanged through the breath or urine.
As the “first to burn” calorie source, alcohol . . .
- Inhibits fat metabolism.
- Makes carbs more likely to be converted into fat.
- Can stimulate increases in appetite.
While alcohol is being burned or converted into acetate, the metabolism of other fuels is put on hold. That’s why alcohol calories are known as the “first to burn.” Not only is fat burning put on hold while the alcohol calories are burned through, but any carbohydrate calories consumed with alcohol are more likely to be converted into fat and stored instead of burned. Similarly, fat calories consumed with alcohol will more likely be stored as fat instead of burned (if they are consumed without insulin-stimulating carbohydrates).
Alcohol inhibits lipolysis (fat burning) and glycolysis (glucose burning) because it is the first to burn. Not surprisingly, studies correlate frequent consumption with hypoglycemia (low blood sugar). In fact, according to Enoch Gordis, MD, Director of the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the stupor commonly associated with drunks could often be more due to hypoglycemia than to the effects of alcohol. A pattern of frequent alcohol consumption can also result in decreased insulin sensitivity.
Not only that, alcohol gives you the munchies, triggering an area of the brain that controls hunger. And when you do eat, those calories are more likely to be stored as fat. Alcohol ingestion thus detracts from fat loss goals by contributing empty calories (that you will burn before tapping into stored body fat), interfering with other ingested calories (promoting the conversion of ingested carbs into fat), and increasing appetite. Along those lines, if alcohol is to be consumed, it is best consumed alone to mitigate fat storage concerns, and, of course, in a sensible and moderate manner.
Alcohol can also affect body composition by altering the healthy balance of sex hormones in both males and females. Alcohol is known to be directly toxic to the testes, lowering testosterone levels in males. Frequent consumption can disturb hormone functions in the hypothalamus and pituitary glands, damage sperm, and compromise fertility in both sexes. In premenopausal females, frequent alcohol consumption can cause an assortment of reproductive problems, including abnormal menstrual cycles, delayed ovulation, and infertility. These negative effects are well associated with alcoholics, but reproductive issues can also occur in “social” drinkers.
Alcohol can also compromise athlete peak performance and recovery in varied ways. It can mess with your deep sleep cycles, and the critical hormonal processes (especially the release of Human Growth Hormone during deep sleep) that repair and rejuvenate your body for the next day. All-time triathlon great and current coach Mark Allen suggests that alcohol preoccupies the liver, hindering the liver’s crucial role in processing nutrients for performance and recovery (including interfering with testosterone production); interferes with water balance in cells, which hampers ATP production; and hinders your ability to perform in the heat.
In postmenopausal women, alcohol has been found to promote elevated levels of estradiol (estrogen), which commonly falls dramatically after menopause. The elevated blood estrogen levels from moderate alcohol consumption can deliver some health benefits by helping to reduce the risk of cardiovascular disease without increasing the risk of bone loss, liver disease, or breast cancer. Due to the toxic effects of alcohol and its negative influence on the healthy metabolism of other calories, anything beyond occasional, casual drinking will have an adverse effect on healthy metabolic and hormonal function.
Take the Sober October Challenge
This challenge, like many of our challenges, is designed as an experiment to take you out of your comfort zone and help you gain a fresh perspective of your current health. The challenge comes from an idea I got from Joe Rogan. I have been told by a few respected clients and friends that this is the stupidest challenge ever and that October may not be the ideal month for such a challenge but there are no other months that rhyme with “sober.”
The challenge consists merely of abstaining from all alcohol for one month and is not an indictment of alcohol but an opportunity to experiment and learn about yourself. If you choose to take on our challenge, send us some feedback and let us know how it goes.
Much of my focus for the last couple of years has been on how to best optimize training in the gym and life outside it. The FITFLO system encompasses just that. Ultimately FITFLO is about life optimization. I also realize FITFLO is my perspective on life optimization and that it is based on my own specific values and beliefs. Not everyone has the same set of values and beliefs and there is nothing wrong with that. You can still benefit from training at Alliance even if your values and beliefs differ. Simply take any aspects of our training and utilize them where they fit in with your specific goals.
First, I want to give you a clearer view of where my idea of optimization comes from and what it means to me. From that, my hope is that you may see how it fits for you. As far back as I can remember it was engrained in me that I should do my best. Honestly, I don’t specifically remember where this idea originated from, but my parents certainly played a role in instilling this concept. What I do recall is sitting in church at an early age and hearing the parable of talents. In this story where a wealthy master gave his servants a certain number of talents before leaving to go away for a period of time. One servant receives five, another two, and one servant received one. When the master returned he was please with the two servants that had taken the talents and invested them to create more while one simply buried his to avoid losing it. He rewarded the servants who had invested while he took away the talent from the one who simply buried his and did nothing with it. I remember being young enough to not really understand but thinking that it was okay to bury it for fear of losing it. I would say this was my first true memory of optimization. My belief became that we were meant to go out and develop what talents God has given us. Of course, along the way there have been many coaches and teachers that emphasized this same idea of applying work ethic in order to become your best. There is also the Theory of Human Motivation from psychologist, Abraham Maslow, known as the “Hierarchy of Needs”. There are eight levels of development where each level must be satisfied before moving to the next. The two top levels have to do with self optimization. The seventh level is self actualization and the eighth is transcendence, where after self actualizing you have the need to help others self actualize. We also have the word from Greek philosophy, “Arete”. This is a word I have mentioned previously which means being your best self from moment to moment. I learned about this from Brian Johnson of Optimize.me. I have become a big fan of Brian and follow his Optimize.me website daily. These are just some of the origins from which I have developed my belief of the importance of optimization.
What I or anyone else considers to be optimization will be based on what they value. Let me use a few examples to illustrate this point. When we first started our Jiujitsu program I made the assumption that everyone had the same goals for training as I did and I quickly learned that was not the case. Therefore I decided to create a handout questioning what the students goals were. I remember one particular response which, at the time, baffled me. One student’s response was that “he did not have any goals in particular and that he was pretty happy with where he was.” Another example comes from Tony Robbins. At one of his trainings he quizzed two people about there goals and what it took to make them happy. The first, was a man who most would have considered to be very successful. He had a successful business and was a millionaire, he was healthy, and had a great family. When asked what it took to make him happy his answer was that he had to make more money, get his body fat from 15% down to 12% etc. The second guy was known at the workshop as the guy with the most energy and when asked what it took to make him happy his answer was simply, “Every day above ground is a good day.” Part of me wants to say that the guy with no goals and the guy who looks at everyday as a good day need to be more motivated to improve themselves but who am I to say. If they are actually happy and are productive members of society then more power to them.The guy who had very defined goals and by most peoples standards was super successful was unhappy. Maybe happiness is as Mo Gawdat puts it in his book ,”Solve for Happy”, simply a combination of your expectations and perceptions. What I consider to be an optimized life is one where we are happy, healthy, and strong. What I am looking for is to help those with similar values and beliefs optimize.
So what is the FITFLO approach to becoming happy, healthy, and strong? To reiterate, happy is an individual thing but to me revolves around finding a balance of mind, body, spirit , and connection. So optimization revolves around those things. To optimize we need to focus on the following five critical areas:
These are many of the same areas that human potential coaches such as Mark Divine, Dave Asprey, and Ben Greenfield emphasize in their programs. We have been providing group challenges in each of these areas this year in order to help you optimize and we will continue to do so. What we are doing next is providing a more individualized approach to this process where we create specific action steps and hold you accountable to their execution. Last year we began working on this more individualized approach but it was more related to the physical area and movement. We are now ready to help you take it to the next level as we move towards Arete and an optimized life.
More details on this program to come this month.
More on Sleep and Human Nature
Last month, April, was our sleep challenge month. I am happy to report that I have had several people tell me that they made an extra effort to get more sleep. I also know from my experience that this means that many people didn’t make the attempt to get more sleep. This could be because they really don’t believe it makes a difference, don’t care to make a change, or haven’t found a way to make that change. That is a normal part of human nature. Change is not easy. If you don’t have a big “Why” to ignite the will to change or don’t have the tools to make the change, then it probably won’t happen. In this last email on sleep, I want to give you a few more “Whys”, which may ignite the fire to change.
In a recent podcast #1109 with Joe Rogan, neuroscientist Matthew Walker covers the importance of sleep. He discusses many of the same things I have mentioned in earlier emails but I wanted to emphasize a few more. Specifically, he talks about the correlation between all cause mortality and lack of sleep. In other words, those who don’t get adequate sleep (between 7 and 9 hours each night) tend to die at an earlier age. He also talks about the correlation between lack of sleep and cognitive decline, cancer, and Alzheimers disease. Here are a few other ideas he discusses related to lack of sleep:
1. 30% decrease in physical performance
2. Negative Effect on emotional well being
3. Reduced cognitive development
4. Reduced skill acquisition
5. Increase in injuries
The second part of the email regarding human nature was sparked by a conversation I had regarding the above podcast. I was told about the podcast on sleep from a student who mentioned how he was amazed by how important sleep was. I jokingly said, ‘Have you not been reading any of the info I have been sending out this month?”. This reminded me of when Donnie Thompson first came to Alliance for a workshop several years ago. We had a turnout of about 30 people. Donnie was very happy with the turnout and said he would never have gotten that many people for a workshop in Columbia, which is where he lives. I then deemed this type of human nature the “Donnie Thompson Effect”. The moral of this story and what I consider to be part of human nature is that we sometimes overlook the advice from those we are the most familiar with but instead hold in higher regard those far removed. For those with kids or spouses, you have experienced this phenomena. Have you ever offered advise in an area where others consider you an expert but can’t get your loved ones to listen. This is not a judgment but simply an observation of human nature. Last year, I was trying to get my son to listen to me about training when he was talking about going to the “Y” to workout. I told him we had a new coach coming to the gym and some of his credentials were as follows:
Athletic Accomplishment and sports background;
Football – all conference lineman
Track- 4:46 mile, 2:05 800 meters
Bodybuilding competition 3 events
Powerlifting: Competition- 320# bench, 500# deadlift
Bench Press- 350
Squat 315 x 20
Deadlift 365 x 20 touch and go
Trap bar Deadlift 367 x 20 for 3 sets
Kipping Pullups 1x 50
1,000 pushup in 45 minutes
Endurance and Crucible Events:
Completed 24 Hour Walk
Aikido – purple belt
Tae Kwon Do
Jeet Kune Do
Brazilian Jiujitsu- Black Belt
Pan Am Gold Medalist at Black Belt
Medalist at blue, purple, and brown at Pan Ams
Atlanta Open Gold Medalist
Arnolds Gold Medalist
NAGA Gold Medalist
AFAA personal training certification
Nautilus Training Certification
Super Slow Level 1, Level 2, Master Instructor
Cossfit Level 1 Certification
Crossfit Kettlebell certification
World Kettlebell Club Fitness Trainer certification
Crossfit Endurance Certification
Crossfit Kid’s Certification
Training for Warriors level 1 and 2
Bioforce Conditiioing Coach
Sealfit Basic Certification
Personal Defense Readiness Certified Coach
Parisi Coach certification
Circular Strength Training certification
Precision Nutrition Coach
Primal Health Coach
Functional Movement Screen
Boris Sheiko Seminar
When hearing the credentials, he said, “Yes.”, he would listen to the new guy. I had to then inform him that the “new guy” was me. I have often caught myself doing the same thing. This is just another interesting example of human nature. As humans, we are certainly not always logical. If we are aware of this it can help empower us in making better decisions. If we are unaware of this or ignore it, we will sometimes be left with making decisions that, unfortunately, we will have to learn from the hard way.
I consider part of my job as a coach is to be an option facilitator. In my mind, an option facilitator is someone who can give a different perspective or reframe of a particular situation or problem in order to enable the person to see a different path to a solution. Lately I have taken on a different perspective of what that means and how being a good option facilitator is of value.
I certainly have my own ideas and opinions and I realize those come with my own biases. These biases are created from my life experiences. In the pas,t when offering options, I would have a tendency to look at those options in a very black and white manner. With a “this is the way” mentality came judgment on what is “right” vs. “wrong” . For instance, we are currently in the midst of a nutrition challenge which we started near the the first of February. In the past, I may have approached this as the “best” plan for everyone. What I am working hard on is trying to convey with this particular challenge is that it is only one of many different nutritional approaches. There are many different approaches that can help you to improve the quality of your health, mental and physical performance, and ultimately your life in general. The goal is to experiment for yourself to see if it is something that works for you.
If you choose to experiment,then it is my job to assist you along the way and hopefully provide some new perspectives on how to make a successful go of it. We all will have barriers that get in our way. Sometimes we just can’t see a way around or through those barriers. What I hope to bring to the table is the fact that exercise, nutrition, training, and life optimization is my job and what I think about almost all day everyday. Using the nutrition challenge as a example of option facilitation process here are few barriers that I’ve encountered and a few options to address them.
1. How will i have enough energy to train when I’m not eating carbs?
With the exception of Jiujitsu all of our traiing at Alliance is an hour or less. Most training sessions are designed to be intense but short in duration. If you are eating up to 150 grams of carbs a day, you will have enough carbohydrate to replenish your glycogen stores. Once your body becomes more accustomed to burning fat for fuel ,it will be even easier for most. I have found that it may take some time to adjust. It may take 21 days for most and longer for some others. However, the fear of not having enough carbs typically comes from prior information and beliefs which may actually not hold true for us.
2. I like bread, pasta, alcohol, etc. and “can’t” give them up.
The key word here is “can’t”. If you really mean, “I don’t want to or “It’s not that important to me” then that is a different story. If you truly believe you can’t then I would argue differently. One of my favorite quotes I have seen recently related to this is from Gary Taubes. In his book “ Good Calories, Bad Calories”.Gary says that “Sloth and gluttony are not the reason for being over fat but that they are a symptom.” When your diet consist of consuming a lot of sugar you are setting up a perfect storm of hormones to wire your brain to want more of the same. By breaking the cycle you will find your true self.
3. It’s too complicated.
It can be if you make it so but it does not have to be. There are plenty of good and simple recipes in Marks book. Some people like to cook and experiment with new things and that great. I on the other hand am more of a creature of habit and prefer to keep it simple.
Sample day for me:
5:00 am Bullet proof coffee
6:30am 4 scrambled eggs with cheese and bacon
Before training- amino acid and ketone supplement
Lunch- Big salad with either chicken or hamburger
Dinner-Chicken, beef, and vegetables
Nighttime bio coffee with collagen and Heavy cream.
If you choose not to pursue this challenge, then that is fine and no judgment on that decision.This part is not always easy for me. I have a tendancy to get tunnel vision and as I mentioned earlier see things in black and white. However, I am working on reframing how I facilitate options and trying to open my eyes to see even more possibilities.
Another example of option facilitation is how I offer explanation and correction of exercise performance. I am trying to avoid telling someone they are doing something wrong but rather trying to give an option of how to do it better. I like to also think of this as planting seeds. You may not be ready for certain options when I offer them but hopefully the seed will be planted so that those options are still in your mind when or if the need for them arises. For instance, you may have heard these recommendations regarding the performance of the deadlift.
1. Warmup adequately before performing deadllifts
2. Take time to get the setup. This includes getting in the right position with hip hinge and neutral spine.
3. Create maximal tension on the bar and take a breath into your belly before actually starting the pull.
4. Push through the mid foot while maintaining tension through the core (including lats) in order to stabilize the spine and transfer the power from your hips and hamstrings.
5. Reset between each rep to insure you have proper position and tension.
Sometimes you can perform well and not have any injuries or issues without doing all of the above. However, if you do have a problem then my hope is that you will have a process to go back to to correct it when you need to.
So, what in the world does this have to do with David Goggins. David Goggins is a retired Navy Seal and among his many seemingly impossible feats are performing over 4,000 Pullups in 17 hours and running 205 miles in 39 hours. Although he is never named in the book, he was the SEAL that Jesse Itzler lived with in his book called, Living With A Seal. David was recently on a podcast with Joe Rogan. His story was very inspiring especially, from a mental toughness and transformational standpoint. (Just as a warning the language on the podcast is of the rated R variety. )A few of the takeaways for me were:
1. Most of the limits we place on ourselves are based on our genetics or our environment but our mindset.
2. The person we believe we are to be is most often dictated by what others told us we could be and is often not a true reflection of our best self
3. To become your best self you have to face your fears and be willing to fail.
4. Take responsibility. Jocko Willink calls it “extreme ownership”. It’s not that you have to do everything by yourself or can’t accept help but realize you can’t blame others for your result.
5. Ask questions to yourself. As Tony Robbins has said, “The quality of your life is determined by the quality of the questions you ask.” David said he used the question of “What if?” What would my life look like if I did this. Another question you can ask is “How is that working for me?”.
In summary, what I often hear from people when I am presented with a problem is that it is hard or that they can’t. In some cases there may be an easier way and to choose the harder path is not necessarily the best. However, sometimes it is just hard. When it comes to can’t, there are probably somethings we actually can’t do. However, in my experience most of the time it is simply a matter of priorities, values, and beliefs. To use myself as an example and how David planted a seed and facilitated a different option for me relates to mobility and stretching. When David says that a doctor told him that he was the tightest person he had ever seen and that he would need 50,000 hours of stretching to correct himself, I thought of myself. I have thought of myself as being “naturally” tight and although I have spent a great deal of time working on finding the problem and trying to correct it, David gave me a different perspective when he says that he spends two hours a day stretching and that he has only missed two days in the last 5 years.
Lastly, I want to facilitate an option or another way of approaching your training. If you look at some of the amazing physical and mental achievements David put himself through you will see that he paid a price physically to accomplish those feats. When we have done crucible training and events in the past such as Kokoro, 20X, 12 Hours of Jiujitsu, the Crucible Challenge, or the 24 Hour Walk, they have all, in my opinion, been focused on survival. In other words you just have to get through and don’t quit. They definitely teach that you are capable of much more than you thought. The seed I want to plant is “what if” you put that same mental energy and focus on the internal aspect of training and tried to do everything better. Just maybe your training would be even better and your body, mind, and spirit would benefit just as much or more.