The Life Athlete Tribe

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Seeking An Ah Ha Moment – Listen Up

Ah ha moments can be fleeting. Moments of clarity or understanding that brings relief, ease or sense of direction don’t come easy.  But when they do, they can be awesome.

Listen to this brief account of one woman’s “Ah ha” moment that resulted in not only awesomeness but made her workouts a lot easier while staying just as fit.

Listen up…literally!

This is the Life Athlete Way.

Wisdom of the Life Athlete - Seeking An Ah Ha Moment - Listen Up

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Live Longer By Learning An Easy Way to Stand Up From the Ground

There was an interesting and revealing study that came out in 2012. Dr Claudio Gil Araujo of Rio de Janeiro found there was a direct link between mortality and the ability to sit and stand off the ground. The harder it was for someone to stand up from a seated position off the ground, the greater the level of mortality. In other words, move or you lose.

In this video, I show you a movement you can practice to get up off the floor with ease and grace… and maybe even add a few years to your life. Honestly, whether you’ll live longer or not , I don’t know. But what I do know is that if you play with this move, you’ll feel more limber, build a stronger center and feel more capable in moving like a champ.


If case you’re interested, here’s the research about mortality rates and ability to rise from sit and stand:

Also, here’s a Youtube video showing techniques and how to rate your ability to go from sitting to standing from the doctor responsible for the study. Try these moves too and see how you rate. Challenging!–


The Best Way – To Get Mobilized for Outdoors

Hi Guys,

No matter what outdoor sport or activities you’re into this summer, you can’t warm up enough. That being said, 5 minutes is enough to prepare your body for the rigors ahead.

Now – The Best Way

  1. It is as important if not more so to think of mobility movements as warming up your joints as much as musculature. Joints take longer to warm up because there’s less blood in them than in your muscles.
  2. Alternate dynamic movement with a period of holding the stretch. Don’t just push thinking you’re loosening up. It doesn’t work.
  3. Progressively is the best way. A little tension in the stretch then release, and then little more tension, release again. Slowly but surely your body will relax into the movement and loosen up.
  4. Breathe with the rhythm of the stretch. Don’t hold your breathe and just push the shit out of the muscle or joint you’re focusing on.
  5. And lastly – if you feel ANY discomfort or the slightest bit of joint pain (discomfort IS low grade pain) while you’re riding, hiking, running, kayaking, etc…STOP and do not push though it. Try warming up some more, backing off your pace and see if the discomfort goes away. If not – head back to the barn.

You won’t like the results next day if you push though it. I tell can you dozens of stories of folks who have push through – and they aren’t pretty.

Be good to yourself. take time to warm up. You’ll be glad you did.

Now go have some fun outdoors! Yee ha!!

Garth Stein – NY Times Best Selling Author – On How to Achieve Better Results by Not Being Perfect

Garth Stein

Who’d have thought that during a charity softball game there could be a significant conversation much beyond whose playing second base and what time does batting practice start.

Much to my surprise that’s what happened.

While putting on our jerseys in the locker room, co-ed so you play in the shorts you came in, I introduced myself to one of the co-players at the locker near mine. I was on my close friend Dan Wilson’s Blue team, and he was on the lowly Red team led by my other old friend Jay Buhner.  Both Jay and Dan  were iconic Seattle Mariners’ players  I worked with  during the era when I was the strength and condition coach for the team years ago.

Garth Stein was playing with his 5-6 ish son when I said hello and that I really enjoyed his book. For those that don’t recognize his name, he’s the best selling author of “The Art of Racing in the Rain”. It’s a great read. I told the Seattleite how much I enjoyed his book – the humor, the memorable zen-like quotes and the observation of humanity by of the main character, a dog named Enzo.
Of course, I had to mention I too was writing a book – it sounded so sophomoric when I said it, like an adult male who proudly tells Jay or Dan that he plays weekend softball games with his coworkers. Geez – really?

Oh well, I did it anyway.

After mentioning my struggles with being disciplined in writing daily – ok, 3x a week – he shared a little about his own struggles and how he works around and through those writer dilemmas. First thing he said was yes, it was a discipline. It takes time to develop it and like everything, it’s a slow, plodding daily routine. Time and practice. Simple words but not easy.

He was reassuring like a coach after his player goes 0 for 4 and fails to drive in the winning run. I was that player, in my mind. Yes – I kind of figured that, reminiscing on my Olympic days. If you want something bad enough you need to practice and practice being disciplined as well. Always good to hear again and again from another’s life story though.

But the next tidbit he shared was really a nuance that resonated even more with me. He said that the key in writing was not getting caught in the trying to be perfect. Expecting to write perfect words, sentences and paragraphs every time you sit in front of that blank screen. Ah ha, now he was speaking to my inner, off-times, defeated writer. Wanting to be perfect is the locked door in the jail cell. You’re imprisoned. I’m imprisoned. And I was the one who locked that door and threw away the key. At least, that’s how I defined it from my experience.

He said that if he writes for 3 hours in the morning he may only get 20 minutes worth of good, useable lines for his efforts. He’s ok with that and knows by virtue of his practice that that’s what it takes. But the real heart of his message was this. When you stop trying to be perfect and just “be” and allow and write – magical things happen. He literally said that when in that state of just writing without the mental dialogue about perfection or lack thereof and be in the moment, he’ll write something, come back hours later to reread it and go “ wow , where did that come from”?

“No mind = better writing”, I thought.

He likened it to Michael Jordan effortlessly floating thru the air, closing in high above the rim, tongue hanging out, and next thing you know it’s a spectacular slam dunk of epic – how in the fuck did he do that – proportions. Michael doesn’t know how he did it and on top of that he absolutely didn’t think ahead of all the steps he needed to take, where he needed to slip by defenders, when to jump. No sirree, he was just in that moment and that moment alone with all thoughts gone silent. The mind was still and the magic happened.

What’s so fascinating is that the more you practice anything (I pondered this with him ) the more it seems like the physical and mental planes wane and the process and results begins to dip into the spiritual realm . Now, I dislike the word “spiritual” (I won’t go into that now) but I don’t have another word to replace it.

What we both nodded our heads in unison about was “that thing” which inexplicably happens. The magical stuff – when we get out of the way and get out of our head – becomes more and more an assured and valuable practice in dealing with our life’s goals. It’s a mystical ally, a force of nature – call it what you like – which happens if we are open to it. This “no mind” state, can produce clear and profound results. It just happens. Glory be.

The conversation ended as the call to hit the field was announced by Dan. Time for softball and the practice of “ no mind”. I was 1 for 3 (elusive perfection) and think Garth had a couple of hits for his losing Red team.

Good day, perfect weather, good guy and I recommend reading his book.

I asked him if I could get together with him for coffee. He said sure. Got lots more questions. If I do, I’ll be back with another blog about it.

Oh yeah – he’s got a new book coming out in September.

Take good care of yourselves,


The Mini Meditation

We all have minds that are busy with a myriad of thoughts. So many things to do. So many things to think about.  At times we feel stressed out by these thoughts as if we’re getting bombarded endlessly. But I have good news – there’s a practical and easy way to escape these thoughts, become calmer, less stressed and feel a moment of peace.

This meditation – called the mini meditation – was taught to me by one of the most profound teachers I have had the pleasure of learning from, Ken Russell. This meditation takes only a few moments during your day. Sit in your chair or if possible lay down somewhere relatively quiet…if this is possible. If not , no problem, you can do this anywhere anytime. Shut your eyes, if you can, and take three long, full breaths, putting your full attention on the physical sensation of breathing. Breathe thru your nose as it’s more calming to your mind and body. You can focus on the air going in and out of your nostrils or your chest as it lifts up and goes back down with each breath. The only thing that matters is that you put your full attention on each of the three breaths.

If you get distracted by thoughts – no problem – just bring your attention back to your breath.

If you have a luxury of sitting or laying down for a few moments afterwards, great! Indulge yourself and sink into the peace that you may experience. Like everything, it’s a practice and it will become easier with time.
But remember this – even if your subjective experience is that you weren’t able to keep your full focus on all three breaths, you will still benefit. Don’t stress about it.

Once a day is a good start. Multiple times is even better. Think of this meditation as being what Ken called “a wedge that serves to distance you momentarily from your busy mind and it’s thought”.

Be calmer, be clearer of mind and feel less stressed – all by taking just three breaths. It has profound effects.

Oh yeah, I almost forgot. If you’re like me remembering to remember may be the biggest hurdle in doing this. My suggestion is to set an alarm on your smartphone to help you remember. Hope that helps.

Let me know how it goes for you!

And take good care of yourselves. You’re the best person to do it!

Two Ways to Be Fully Engaged

There are two ways to take a walk in the park (applicable to any type of physical activity).

One way is to be fully engaged:  Talking on your cell phone, texting, thinking about the dirty laundry you left behind, the toe nails you forgot to clip, what’s for dinner (spaghetti), etc.  Maybe even listening to some fav tunes with your headset on.


Another way to be fully engaged:  Feel your feet, notice your breath, notice the colors of the leaves, smell the air, breathe in for two steps, out for two.  Maybe just be present to what’s happening in that moment.

Two suggestions :

  1. If you’re used to one kind of being fully engaged, try the other for a change. How does that suit you?
  2. If what you experience isn’t the result you wanted or the result leaves you further from the goal of feeling more exhilarated or relaxed or calm or….?, then maybe your definition of being fully engaged isn’t working. Just a thought.


Ps. Here’s a PSA (public service announcement) for you:


Set a Personal Record Because You Can



As I mentioned a few weeks ago, I had an idea of creating and launching a campaign to build a mighty community around a simple way to get fit, leaner, having a goal and sharing the experience – run a PR (personal record) mile time.

Drum roll please……. and here it is.


Using the cool online website, “Haiku deck“, I’ve created a simple program for bettering your best mile time. It doesn’t matter whether you walk or run or walk and run these workouts and timed mile. Just follow the plan and you’ll get better fast – BOOM!

No workout is more than 24 minutes. 3 workouts a week ( you could do 2 and still improve). Sometimes at your local track and sometimes not. Join me – I’m doing it too – and let’s take the next 3 months and run a PR.

Check it out. Ask questions if you don’t understand something. And by all means send me an email if you’re opting in. I’ll then keep you posted with track runs I’ll organize in Seattle and videos that will give you tips on how to walk or run faster.

Live a PR-infused life and let me know what you think.

Check out Haiku Deck here.

Opt In – A Spring / Summer Fitness Feat

Participating in a Spring / Summer fitness feat is a marvelous way to bump up your fitness level. Having a reason to train and especially doing it with buddies helps to keep you “In the Game”, so to speak. And whatever keeps you “In the Game” is a good thing. 

R is planning a bike excursion in France this spring. J just finished walking a 1/2 marathon. K just finished a 30 mile local bike ride. K just completed a month-long walking – how many steps taken – competition against her co-workers. DK is doing a 1/2 marathon later this summer. Lots of great, fun events to choose from.

Think about what would appeal to you and make sense in terms of the time you have to train. Talk to your buddies or even get a group of people in on it.

Give yourself 2 to 3 months to get ready for it. Progress incrementally your distance or time preparing for it. Build slowly and LET your body get more fit. Don’t force it. And remember rest and recovery is important and is definitely NOT a waste of time.

Climb, run, walk, hike, kayak or ride, team event or….?
Choose one, go for it and enjoy the fruits of your labor – a fitter leaner body and the enjoyment of the camaraderie.


Wisdom of the Life Athlete - Opt In - A Spring Summer Fitness Feat

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Limitations Of All Or Nothing

Wisdom of the Life Athlete - Limitations Of All Or Nothing

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Discipline 2.0

Client K had a skiing accident a while back. A banged up knee kept her from doing her usual disciplined ritual – staying mobile and doing her dead lifts and walking her dog. Her assessment was that she was losing some strength but she was ok with it. She said, “so I guess I’ll just start again”.

Her statement got me thinking about the word discipline – what it is, where does it come from and where the hell does it go when you thought it was firmly embedded in concrete? You know. One day you had discipline towards some frivolous goal or some thing really, really important like flossing and the next day it vanishes into thin air. Or an injury happens and you’re thinking, “damn it…all that hard work I put in”…

Not only is discipline fleeting, but the word itself sounds daunting, harsh, militaristic and conjures up images of a Junior High School football coach barking some slightly demeaning word or phrase into your ear…all in service to discipline. It’s not an endearing word or concept.

Though honestly, without it, little gets done and brass rings aren’t reached.

german shepard

Discipline is needed.

And yet, for most of us, discipline towards some positive end result is not some perpetual straight line but one with ups and downs and curves. It’s a force from within that comes and goes. It cycles between having it and not having it. What if we could live with that notion?

What if we were to think of discipline as a application of will that’s simply reapplied when it’s been lost. In other words, we continually restarted the process knowing that in time the discipline will be lost again. And then we start again. Wouldn’t this enable us to be less hard on ourselves and even give a more realistic definition and use of our discipline?

A current phenomena. With the best of intentions and the voice of my dentist echoing in my ear to floss my teeth, I start with overflowing resolve and discipline to do the right thing and floss….everyday. No matter what. I then link few days together, maybe even a week, feeling as though this is the time I’ve REALLY got it whipped…and then fall off the wagon. Again? Yes, again. Been doing this for years. Well shit.

Then it struck me. What if I just keep restarting again ( hopefully with fewer days , weeks or months between ) and accept this is ok? I mean really ok. Just like K did.

No self flagellation, no delving into the dark side of a possible major character flaw. Nothing but the total expectation and acceptance that if I can go thru the rest of my dental health-focused life restarting it’s all good.
Every high level, Olympic or professional athlete must learn and accept, though begrudging, (though some do not…ever) that after an injury or sickness or any break in their disciplined routine for whatever reason, they must start over, to some degree, without looking back.

Starting over is the norm NOT the exception when you are pro jock. And the same can be said of any one who’s on a life long quest of trying to do better by themselves in health and fitness.

Discipline 2.0. Be disciplined in restarting. Start again now….or soon. Its ok.