The end of May. I really can’t believe that it’s almost over. The warm weather is here and it still seems like there’s a million days of school left. I guess it has to do with my trip to Ottawa and of course Sudbury. Morning workouts are a breeze these days with the sun alright over the horizon when the alarm goes off. Although, I don’t think I’ll ever get over that mini-hump of knowing the pain that awaits me once I’m on the treadmill. Discipline = Freedom as Jocko would say. 

One thing I learned: Being humble and respectful is no only good for cooperation, it is a great way to help establish rapport and get what you want out of a situation. If someone knows that you’re abrasive, they’re going to approach a situation with force instead of negotiation. It’s better to be thoughtful and respectful and - most importantly - detach yourself from a situation to see how it fits in with the greater story.

One piece of motivation: Try not to worry about everyone else’s thoughts and beliefs because you’ll never catch up to them. Better to be light-hearted, thoughtful and humorous then serious and contemplative, always worrying what the other people are thinking. Sometimes it doesn’t work out. Sometimes it does. It’s important to remember that you cannot control it all.

Three ideas: I got this pool idea this morning. If I could use my brother and his buddy’s as labour, I might be able to pull together a small pool company. The challenge of course is to create something that is new and different and finds a niche. There’s a million pool companies out there - why would they choose us? Need to contemplate more on this. The first thing that comes to mind is social media. There is plenty of opportunity to beat out the market in social media. Home delivery? Fast service? 

Workout:

22 min run

3 x 500 row

3 x 15 sandbag burpee

3 x 12 Romanian farm bag front squat

3 x 30 double unders

3 x 10 medicine ball cleans

3 x 20 medicine ball push-ups

Charlotte’s birthday today! It’s 30 degrees out there and I remember clearly that it was the same type temperature when she was born. It’s interesting that smells and temperature can trigger some memories so easily. I’ve been thinking a bunch about this Quest conference over the last two days. It was a long shot to begin with and perhaps even not a great fit. I need to remember that I submitted the proposal in haste in the middle of all this other stuff. If it doesn’t come to fruition, don’t fret. It will happen sometime! 

One thing I learned: The US is at war with itself - even in peace time. The way politicians speak to each other is falls into essentially the category of psychological war. It’s no wonder soldiers come back to the US and are completely messed up. I also liked the point about children and being alone. Kids sense that being alone is dangerous. It’s a natural primitive response to being left alone in the jungle. Trying to rid them of that is useless. Kids need to be touched 90% of the time. The more touches the better!

One piece of motivation: I really got hooked on the idea of PTSD, depression and the connection between going from a tribal setting with lots of people around to a place of extreme loneliness. It definitely happened to me after university. I really missed having people around even though it was messed up at times. Now I have lots of people around and all I want is peace and quiet! But I guess it’s just a short term solution

Three ideas: I need to figure out if adding cream to my coffee breaks my fast. I wouldn’t say it does because although it has calories, it’s still not enough to trigger the body to think it’s being fed. 

Workout:

Nothing today!

Well hopefully my writing about sleep will now decline. Had a pretty good night’s sleep from what I can recall. I was up maybe once with some heat issues but that was early on and it seemed to go away. Air conditioner worked. The workout this morning felt great too. I feel like I left something on the table, but that’s ok because it’s been a slog this week. 

One thing I learned: The Navaho Indians had these people called ‘skin walkers’ that didn’t fit into the tribe and were outcasts. They would take on the form of an animal and come back to kill tribe members in the night and eat them. It was a terrifying thought for the tribe and directly relates to the mass shootings of today. Also, manhood - or adulthood - happens when someone faces death or situations that are life threatening. Sheltered living isn’t the best way to find life. Like the guy said (sorry forgot his name), being able to fail with dignity is some of the best ways to advance your life.

One piece of motivation: Understanding failure and using it as a learning experience is some of the most valuable ways to live a glorious life. It makes you stop and think about the small things (which are really big).

Three ideas: I’m really focused on my diet lately. Plant based - keto - IFFYM - which one works? I think that IF seems to be the easiest way to keep calories in check. Obviously alcohol is a problem for me, but I’ve come up with this strategy of filling my belly at night so that I’m less inclined to drink. 

Workout:

22 min run

3 x 500 row

3 x 10 clean and press

3 x 10 DB thrusters - did 10 with ease!

3 x 30 Doubleunders

3 x 10 sandbag lifts

I feel like I got a decent sleep last night. Even in the heat, it still seemed to be somewhat sound. I woke up a few times, once when Charlotte was up, but was able to get back to sleep. I find it funny that most of the posts these days revolve around sleep. Clearly it’s a priority for me. Goodness even some good old fashioned rest would help. Soon I guess.

One thing I learned: A plant based diet is entirely possible. I’m thinking that some sort of hybrid is the way to go. I obviously enjoy vegetables and clearly they’re good for you so why keep them out of a diet? It seems like keto is a great way to reduce body fat, but for athletes carbs are needed. This idea of carb cycling is important too. I need to investigate sources of protein that will fill me up and aren’t processed or grains. 

One piece of motivation: Cheating on diets is entirely possible. Being extremely active helps especially with carb consumption. 

Three ideas: Investigate ways to reduce alcohol consumption. Going to be early is one way, but I’ve also noticed that when I have a full belly I’m less likely to actually crave it. Perhaps it’s a calorie thing (well, somewhat).

Workout:

22 min run

3 x 500 row

3 x 20 KB deadlift

3 x 10 one arm KB clean and press

3 x 10 sandbag lifts

3 x 10 bar jumps

3 x max punching back lifts and attacks.

May 24! Time is flying. These weeks just melt by. The weekend went fast as well considering I had 4 days off. My diet really went to hell and a hand basket over the weekend. Didn’t really consume too many sweets, but beer took over. If there was a way just to hypnotize me and have me stop drinking, I would totally make it happen. Oh well, today is the day I start my phase 2 and I need to slow down on the boozing if it’s going to have any impact.

One thing I learned: Technology isn’t a replacement for work in the classroom. The SAMR model accurately predicts the future use of technology, but it’s still important to recognize the cost of having a tech rich classroom.

One piece of motivation: Pushing through even when your body doesn’t want to is an important aspect of physical activity. The mental side of working out can be just as important in the long term.

Three ideas: I need to investigate the possibility of perhaps going vegan or vegetarian. The problem is and has always been - calories and protein. How is it possible to get the amount of protein If I cut out carbs?

Workout:

22 min run

3 x 500 row

3 x 7 way bear complex 95 lb

3 x 10 front squat bag

3 x max battle rope

3 x 10 medicine ball thrust

3 x 20 medicine ball push-up

I think I slept better last night. Time certainly ticked faster off the clock. I’m hoping that sleeping in this weekend will help a little. Surprisingly the workout this morning was great. I was a little worried that run would be painful when in fact it was a little easier than expected.

Looks like my trip to Sudbury might be off the table. Oh well, hopefully something else will come up. So glad that I didn’t update my Linked In thing yet.

One thing I learned: Alcohol stops fat burning. The liver prioritizes the processing of alcohol versus burning fat or digesting. This is why it’s important to minimize the amount of alcohol over a long period of time. 

One piece of motivation: The long weekend is here. Take some time to reflect on life and living in the moment.

Three ideas: I’m hoping, although unlikely, that there will be time to write this weekend. Or at least update my blog. It’s important to keep these things moving forward.

Workout:

22 min run

3 x 500 row

3 x 10 cleans 95 lb

3 x 10 back squat 95 lb

2 x 10 box step-up with Romanian bag

2 x 10 bar jumps

3 x 10 DB curls

3 x 10 DB push-ups

Tough workout this morning. Another odd sleep. I feel like it was slightly better than the previous night because I didn’t get up so much, but I was definitely up and wide awake. I just don’t understand why. Breathing was an issue, I almost got up to take my puffer. I get caught in a daze of reality and pure fatigue in the night. Strange, strange times. I suspect that my thyroid may have something to do with it too. 

Looks like I’ll start my second phase of summer after the long weekend. Probably for Monday’s workout. 

One thing I learned: Odd situation yesterday with the outdoor activity. I’m really not sure how to handle it. I feel terrible for the kids who want to be out and working outdoors. Maybe I should have prepped them a little better. Who knows. I’m going to speak with Brenda and Heather to find out what kind of solution I can make. I have class with them again on Thursday and I really don’t want to reward them with Minecraft. 

One piece of motivation: Martial arts can help with your ability to recognize danger and keep you out of fights. Having yourself beat up a few times in a controlled setting really gives you a good idea of how the types of situations you can choose. 

Three ideas: Although I didn’t hit the fatigue wall until after I got home, I still need to remind myself to do more physical activity when I’m tired. Sleeping is still the largest issue though. Weird that it’s happening now!

Workout:

22 min run

3 x 500 row

3 x man One arm KB swing

3 x 3 One arm KB thruster 50 lb

3 x 10 romanian bag front squat

3 x 10 romanian bag clean

3 x 30 double unders

3 x max punching bag attack

Terrible sleep. Great workout. I can tell that the warm weather is here by the amount of sweat I’m generating. It definitely effects my ability to take extra reps, but I’m really not sure how I can counter it. Hand stand push-ups were tough today because my arms were aching. Keep at it though. 

I think the heat is effecting my sleep as well. It’s strange to think that a couple degree rise in temperature can disrupt an entire night’s sleep. Again, I’m at a loss as to what to do about it. I’ll try melatonin tonight to see if I can stay asleep and minimize my liquid intake before bed. 

One thing I learned: When I hit the fatigue wall this afternoon, I’m going to try and do some physical activity. I think Tim Ferriss said sprints, but that’s unlikely. Maybe push-ups in the back room or something. Slapping my body parts might help too. It’s a terrible feeling knowing that the fatigue is coming…fast.

One piece of motivation: Loved the line of thinking this morning about the x-country MIP. Quiet determination is the most underrated asset around. Showing up as a 9, 10 or 11 year old to x-country and working hard everyday is an award in and unto itself.

Three ideas: Having a look at the materials from Apple, I’ve notice that there’s nothing particularly revolutionary. It reminds me of just getting it done. The good news is that I could probably leverage this experience better than I originally imagined. One step at a time though, I’ll see how one of them goes and move on from there.

Workout:

22 min run

3 x 500 row

3 x 10 one arm KB clean and press

3 x 15 sandbag burpee

3 x 10 medicine ball clean and press

3 x 20 medicine ball push-ups

3 x max effort battle rope

By the end of the summer I would like to achieve the following goals:

Here’s how I’m going to do it:

Hand-stand

Everyday on top of my normal push-ups and burpee routine, I’m going to do a wall-assisted handstand for 20 seconds (and maybe push-ups). Focus will be on keeping my arms locked, hands just wider than shoulders and toes pointed. When I feel comfortable, I will move further from the wall. 

Muscle-ups

After my daily pull-ups I’m going to false grip on the bar or rings for 20 seconds. On the rings, I will try and pull myself up at least to parallel the bars. Focus is on keeping the rings tight. Progression is to focus on straight arm locked ring dips and plank holding for 20s.

Throws

This one is a bit more challenging. I will try to practice gripping the ball daily. Keeping a ball in the basement to practice. Try at least 5 phantom throws in front of the mirror each workout (at the end).

Great day yesterday. Even though I’m tired, it was nice to get out and play some sports. It’s great to have something to look forward to. Still working on my throw. There was moments of glory, especially the long bomb from Centre field. I really just need to practice. Even if I could get some time by myself at a diamond or against a fence. It would make all the difference in the world. Same with hitting. I’d like to be able to place the ball better. With my speed I should be able to make some good hits. Again, practice is the only way to make this happen.

One thing I learned: Don’t change anything in a game situation. Work on changes in practice. Usually you get mental blocks when it comes to changes during the games. 

One piece of motivation: Letting the world/game/whatever dictate isn’t always a bad thing. Sometimes just recognizing when and why you have control or don’t is essential. 

Three ideas: OK here’s my official goal for the summer: Bar/Ring Muscle-up, 15 second handstand without assistance and 4 out of 5 throws from shortstop should be on the money. I’m going to make a separate entry for my goals.

Workout:

Day off