Craig Constantine

Quitting at quitting time

Published April 30, 2020 · All posts on Apr 30

The best thing you and I can do at the end of the writing day is to stash our work gloves in our locker, hang our leather apron on a hook, and head for the workshop door. If we’ve truly put in our hours today, we know it. We have done enough. It won’t help to keep at it like a dog worrying a bone.
~ Steven Pressfield from, “The Office is Closed”

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…and similarly: Perfectionism is a Loser’s Strategy

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I’ve recently learned that “inertia” as a word, was first applied to the cosmos during a fairly recent philosophical shift in thinking. People like Copernicus were looking at the cosmos and used “inertia” to point out the universe’s inherent, not-alive property; as in, the cosmos possesses inertia, the property of being inert. Newton’s idea of inertia, in the sense that slow moving dump trucks have a lot of inertia, aligns with the idea that the inert cosmos resists. It resists starting and it resists stopping. Newton’s equation, “F=ma” is a result of inertia; If (F)orce is zero on the left, then (a)cceleration is zero on the right. If acceleration is zero, then velocity remains constant.

Aside: “velocity” is speed, “how fast?” and direction, together as one property. Turning a corner in a car, at the same speed, is a change in velocity. To do so requires force from the steering tires of the car. The steering wheel is simply a well designed control for applying lateral force to the front of your car to control your velocity without changing your speed.

Where was I? …oh, right! Inertia. The cosmos. Back to it…

The inert cosmos resists starting and stopping. But I am not inert! I long ago recognized that when I was not moving—figuratively speaking, moving by being engaged making progress toward some goal… When I was not moving, then I needed to do something to get moving. I needed to start, and realizing that I was bad at starting, I needed to practice starting. Okay, did that.

Unfortunately, I have created a new problem: I don’t know how to stop. It turns out one really needs to also be able to start and to stop. Now that I’ve mastered starting, I can finally begin to learn to stop.

<sarcasm>And surprise!</sarcasm> F=ma. Starting and stopping are equally difficult.

Elizabeth Cunningham | Yoga for Life

Published April 29, 2020 · All posts on Apr 29

On Castbox.fm — Elizabeth Cunningham | Yoga for Life

How can yoga principles and breathwork enhance movement practices and overall well-being?

Yoga principles extend beyond the mat, offering insights that reshape how we move and manage stress.

I want you to get that you can use your breath in any moment, in any circumstance for whatever you’re doing, to calm yourself down to expand your movements to be able to tap into your parasympathetic nervous system.
~ Elizabeth Cunningham (4:34)

The conversation highlights the role of breath and yoga principles in enhancing physical movement and mental clarity. Elizabeth shares how her personal experiences with spinal fusion surgery and back spasms led her to rediscover yoga, which ultimately relieved her pain and transformed her perspective on movement. She emphasizes how breath control can calm the nervous system, improve posture, and foster creativity, encouraging people to integrate these practices into everyday life.

Elizabeth explains how posture and breath awareness serve as foundational tools that extend beyond yoga into disciplines like parkour or even daily interactions. She underscores the importance of breath for managing stress, preventing injury, and achieving flow states. Through humor and hands-on demonstrations, she aims to make yoga accessible and practical for all movement practitioners.

Takeaways

Breath as a tool — Breath can calm the nervous system, expand movement, and bring awareness to the present moment.

Posture alignment — Proper posture starts with engaging the core, which prevents lower back pain and fatigue.

Breath and movement — Inhalations create expansion, and exhalations drive contraction, aligning with physical movement patterns.

Breaking assumptions — Approaching yoga and breathwork with a beginner’s mindset fosters creativity and discovery.

Applicability of breath — Breathwork applies not only to physical practices but also to daily conversations and stressful situations.

Resources

Elizabeth Cunningham’s website

Elizabeth Cunningham @elzcunningham

Art of Retreat — Official site for Art of Retreat, a leadership and education retreat for movement professionals.

(Written with help from Chat-GPT.)

And then it gets harder

Published April 29, 2020 · All posts on Apr 29 ·

I don’t think we emphasize enough the importance of evidenced-based metrics. Deep work is important. Making lots of bets is important. But if these efforts are not grounded in the reality of your field — including the hard truths about what you really do need to potentially succeed, not just what you know how to do — they are wasted.
Cal Newport from, You Need to Master the Rules Before You Can Reinvent Them

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Deep work; yes. Making lots of bets (or, fail faster, pick yourself, iterate quickly, etc.); yes. Grounded in reality; yes. Are those all necessary? yes—actually, hell yes, amen and once more, louder, for those in the back!

But are they sufficient? If you have those three, will you be successful? Setting aside the timing and random luck parts of success, nope I think you also need tenacity.

I’m not sure if it’s learned, innate or both of those. But there’s a necessary tenacity. Ever play tug-o-war with a dog and a rope-toy? That dog has the tenacity, in Spades. (Without Googleing, can you tell me where the phrase, “in Spades” comes from?) holy shit no you dont thats my rope toy i am never gonna let go as long as you want to play this is my favorite game oh my gawd best day ever!!

But, a good dog also knows it’s a game. Tenacious? Absolutely. Drop that toy like a hot potato when something better comes up? What rope toy?

TK: Tantra, authenticity, and eye contact

Published April 29, 2020 · All posts on Apr 29 ·

TK: Tantra, authenticity, and eye contact

What role does tantra, authenticity, and interpersonal communication play in enhancing personal growth and human connection?

TK openly discusses her experiences with tantra, explaining what it is, what it means to her, and how it relates to her goals with Lovecraft Collective. She shares her thoughts on the power of eye contact, radical honesty, and interpersonal communication. TK delves into her love of climbing, her relationship with movement, sexuality, and how the two are connected.

There’s something kind of magical that happens when you— We’re making eye contact right now, and it’s kind of silly, but if we allowed ourselves to continue to make eye contact…
~ TK (19:39)

The conversation explores the multifaceted nature of tantra, diving into its definition and its applications in fostering human connection and holistic healing. It highlights the significance of balancing energy, exploring pleasure, and integrating movement practices such as climbing and parkour into a fuller, more embodied experience of life. TK shares personal anecdotes that underline the importance of understanding and addressing sexuality as a fundamental part of being human.

The discussion also dips into the profound power of eye contact, vulnerability, and radical honesty as transformative tools in interpersonal relationships. Insights into TK’s movement background, including climbing and parkour, provide a glimpse into how physical activities intertwine with personal development and creativity.

Takeaways

Eye contact — A powerful tool for creating intimacy and understanding in human connections.

Tantra — A practice focused on integrating light, sound, and form for holistic healing and personal growth.

Movement and embodiment — Movement practices like parkour and climbing play a significant role in connecting with oneself and the environment.

Radical honesty — Emphasizing the importance of truthfulness in building trust and fostering genuine interactions.

Sexuality and self-discovery — Understanding and addressing sexuality as a core aspect of humanity and personal empowerment.

Integration of practices — Combining physical movement, tantra, and mindfulness for a balanced and enriched life.

Resources

LoveCraft Collective — The guest’s coaching and empowerment collective focused on tantra and sexual healing.

Urban Tantra — Barbara Carrellas’s book exploring tantra practices, initially developed during the AIDS crisis, to foster connection and healing.

Seattle Bouldering Project — A climbing and community space where the guest developed connections related to movement.

(Written with help from Chat-GPT.)

Honing your craft

Published April 28, 2020 · All posts on Apr 28 ·

We’ve created this fantasy world where everyone is just 30 days of courage boosting exercises and life hacks away from living an amazing life.

But when you study people like Martin, who really do live remarkable lives, you almost always encounter stretches of years and years dedicated to honing craft.
~ Cal Newport from, Closing Your Interests Opens More Interesting Opportunities

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This is the eternal challenge of seeing the forest through the trees; of maintaining perspective.

I’m constantly reminded of the scenes in the Hobbit where they are trying to walk through 250 miles of a forest named, Mirkwood. “Do not leave the path,” is the only guidance they are given. After what seems like endless daily struggles, they eventually dispatch a party member to climb a singularly large tree to the uppermost branches. Unfortunately, even from that lofty perch all that could be seen was more forest forever and ever in every direction. In fact, they were in a low lying area, reasonably close to the forest edge. Crushed by the misleading perspective, their journey takes a turn for the worse.

I have so many projects where I start into the forest with the best intentions. I steel myself with, “I know this is going to turn into a slog at some point, and I’m going to remember why I went into the forest to give me the strength to carry on!” Yeah, that never works out. If the project is actually worth doing, then the forest is necessarily crushingly vast and the journey through must eventually become hopeless. Of course it’s hard; that’s what makes it worth it.

The secret? You have to love living in the forest, just for the sake of living in the forest. Then every morning is an adventure. Sure, some days are going to suck, but every morning will begin a new day of opportunity.

Professional versus Amateur

Published April 27, 2020 · All posts on Apr 27 ·

I believe a man is a professional when he can do what needs to be done no matter how he feels within. An amateur is an amateur in his attitude emotionally. A professional is a professional in the way he thinks and feels and in his ability to execute under the most trying conditions.
~ Cus D’Amato

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Unlimited desires

Published April 26, 2020 · All posts on Apr 26 ·

You live as if you would live forever; the thought of human frailty never enters your head, you never notice how much of your time is already spent. You squander it as though your store were full to overflowing, when in fact the very day of which you make a present to someone or something may be your last. Like the mortal you are, you are apprehensive of everything; but your desires are unlimited as if you were immortal.
~ Seneca

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Tension

Published April 25, 2020 · All posts on Apr 25 ·

I’ve been thinking about ways to create more opportunity for engagement among the people who are following the work of the Movers Mindset project. We’ve reached a point where we’re creating plenty of content and sharing ideas—but currently almost entirely in the broadcast direction. We’ve a considerable collection of people who are passively consuming.

Meanwhile, every time I manage to engage with someone [in this context of Movers Mindset], it’s an energizing exchange of ideas about movement, movement’s place in society, and sometimes even philosophy in general.

The whole project is intentionally aimed at people who are becoming, or already are, reflective. Such people tend to have made the growth step beyond low-value interaction and engagement and are increasingly aware of how they engage and expend their time especially online. I suppose the key is to simply engage with them one by one, until that becomes untenable for me.

Redefining our mission

Published April 24, 2020 · All posts on Apr 24 ·

Our assignment, like that of any new boss or coach, is to overhaul the organization (i.e., ourselves), strip it down to its basics, redefine its mission, its goals, its virtues and its vices. We have to fire every part of ourselves that can’t or won’t get onboard the new mission and we have to achieve buy-in from all the other parts that we have allowed to remain with the franchise.
~ Steven Pressfield from, Why the Raiders Suck

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This exercise always proves beneficial for me; systematically going through everything that I’m doing, my habits, my friends—everything. Take the time to assess, and in particular to consider: Knowing what I know today, if today I was offered this “opportunity” to allocate my time or resources, on this thing, would I take it? It’s a powerful way to work around our inherent tendency to fall for the sunk cost fallacy.

Here I have 500 books on my “read this” bookcase. Picking up one book, knowing all that I know today, would I read this book? Considering all that I know today, would I buy a TV, subscribe to Netflix, and arrange my living room in this fashion? …would I call it my sedentary entertainment room instead? Knowing what I know today, would I agree to have dinner or drinks with this person who I currently have labeled [in my mind] as a friend? How does each of these things move me forward?

Diligence alone

Published April 23, 2020 · All posts on Apr 23

Remarkable accomplishment requires a remarkable amount of focus; this much is clear. But focus without grounded direction is unlikely to hit the sweet spot.
~ Cal Newport from, Learn the Landscape Before Putting on Blinders

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I’ve come across this point/idea many times in my journey. It took me a long time to learn how to focus, but it’s proving more challenging to figure out what to focus on.

Diligence? Focus? Single-mindedness? …whatever you want to call it. I am able to get a lot done. But I find I’m always second-guessing myself after I’ve gotten a significant portion of the way through some project…

Today, more questions than answers I suppose.

Blake Evitt | The Parkour Community within the Larger Urban Fabric

Published April 22, 2020 · All posts on Apr 22

On Castbox.fm — Blake Evitt | The Parkour Community within the Larger Urban Fabric

How can Parkour communities foster diversity and inclusivity while balancing the growth of gym-based models and maintaining engagement with broader urban and local spaces?

Inclusivity in Parkour is not just ethical but also essential for long-term business growth.

Building a strong and diverse community is not something that is against your business interests. […] A lot of the models are based on a gym only model, which means that we are kind of vastly under serving and ignoring and kind of walling ourselves off from large swaths of the population.
~ Blake Evitt (4:44)

The conversation focuses on the intersection between Parkour as a growing industry and its role in fostering diverse and inclusive communities. One recurring theme is the tension between the rise of gym-based Parkour models and the need to engage with broader urban environments to ensure accessibility. Gym-centric models risk excluding those who cannot afford memberships or lack access to gym facilities. Outdoor training and public space utilization are emphasized as strategies to broaden participation and maintain Parkour’s original roots.

Another topic highlights the role of community leaders in shaping public perception of Parkour. Positive engagement with local governments, schools, and community centers can open doors to wider recognition and acceptance. Initiatives such as after-school programs and collaboration with recreation departments are presented as effective ways to expand outreach. The importance of coaching standards, insurance, and building relationships with diverse groups is also underlined as key to sustainable growth.

Takeaways

Building diverse communities — Inclusion and diversity benefit both the Parkour community and business interests.

Gym-only models — Limiting Parkour to gyms excludes large segments of the population and reduces growth potential.

Public space use — Training outdoors fosters visibility, normalizes Parkour, and improves public perception.

Community engagement — Partnerships with schools, recreation departments, and community centers expand reach and deepen community ties.

Coaching and standards — Developing coaching skills and engaging with certifications enhances professionalism and safety.

Insurance barriers — Finding insurance for outdoor training remains a challenge but is critical for growth beyond gym walls.

Urban integration — Viewing Parkour as part of the urban fabric encourages outreach in varied settings beyond major cities.

Long-term perception — Positive public behavior directly influences Parkour’s reputation and future opportunities.

Resources

Parkour Generations — Organization involved in Parkour coaching, events, and leadership.

Art of Retreat — The leadership and education retreat for the Parkour community.

(Written with help from Chat-GPT.)

Stop drifting

Published April 22, 2020 · All posts on Apr 22 ·

Stop drifting. You’re not going to re-read your Brief Comments, your Deeds of the Ancient Greeks and Romans, the commonplace books you saved for your old age. Sprint for the finish. Write off your hopes, and if your well-being matters to you, be your own savior while you can.
~ Marcus Aurelius

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Stop drifting

Published April 22, 2020 · All posts on Apr 22 ·

Stop drifting. You’re not going to re-read your Brief Comments, your Deeds of the Ancient Greeks and Romans, the commonplace books you saved for your old age. Sprint for the finish. Write off your hopes, and if your well-being matters to you, be your own savior while you can.
~ Marcus Aurelius

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Normally I would simply let a quote from Aurelius stand on its own. If you’re not familiar with Meditations—Aurelius didn’t choose that title for what he wrote, it was added to his work much later—it was a collection of writings he meant only for himself; this is the emperor of the Roman empire remonstrating himself.

Here’s a second helping of remonstration: Explore. Dream. Discover.

I write this blog for myself. (And no, I’m not laboring under the delusion that I’m creating a work for the ages like Aurelius’s, Meditations.) But I am simply pleased if you, Dear Reader, find my ramblings interesting. I am genuinely delighted if anything I write stimulates your thinking. I am downright ecstatic if any of my questions catalyze your changing the course of your life.

Do you read regularly, and what have you chosen to read with the aim of changing the course of your life?

Tormented alike

Published April 21, 2020 · All posts on Apr 21 ·

Wild animals run from the dangers they actually see, and once they escape them worry no more. We however are tormented alike by what is past and what is to come. A number of our blessings do us harm, for memory brings back the agony of fear while foresight brings it on prematurely. No one confines his unhappiness to the present.
~ Seneca

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Being present

Published April 20, 2020 · All posts on Apr 20 ·

When we work out while listening to a podcast or checking messages, we lose out on being present with our bodies, feeling the experience of moving, exerting ourselves, being in nature.
~ Leo Babauta from, The Practice of Meticulous Attention

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I try to walk as much as I can. Usually I make it out to walk every day for about an hour. For years I was simply walking in nature with myself and my thoughts. A few years ago, when I got really into podcasts as a listener, I started listening while walking.

But about a year ago—after noticing I’d stopped writing things down about my walks—I realized that I had lost something valuable: My time alone with my thoughts. So I cut back to listening to podcasts for about half the walk.

I’m often asked if I meditate. Yes, particularly in the past year, and it looks a lot like walking.

Yosemite Falls

Published April 19, 2020 · All posts on Apr 19

This is the upper fall. It’s 1,430′ (440m). The photo is from a foot bridge at the trail’s closest approach. If you look closely, there is a hiker wearing a blue jacket, standing atop the largest rock.

Willful ignorance

Published April 18, 2020 · All posts on Apr 18 ·

Now when I pass the sign, I try and think of at least one thing I do myself that willfully ignores truths I’d rather not accept. Things I know I should change about myself that I choose not to.
~ Steven Pressfield from, «https://stevenpressfield.com/2015/01/willful-ignorance/»

On one hand, I disagree: The sign’s purpose is to save ducks; it was not created “for everyone.” In that sense, the bad grammar of the sign makes it work better. But, the ducks sign is simply an example. Pressfield’s point about willful ignorance is clear and—at least for me—on target.

A question I like to reflect on periodically in my journaling is: What habit did I curb [today or yesterday]? Also, reflecting on what parts of my behavior I dislike—which was a huge part of my initial journey rediscovering movement 10 years ago—gives me specific things to work on. I think it’s a deeply useful practice to ask oneself difficult questions and to reflect on the answers, (or lack of answers as the case may be.)

Are there any questions you ask yourself on a regular basis?

Creating value

Published April 17, 2020 · All posts on Apr 17 ·

Creating value is unrelated to busyness. When you find yourself — as I sometimes do — working long hours, day after day, reacting and e-mailing and hatching schemes, it’s useful to remember that you’re working more than some of the world’s most respected and impactful thinkers.
~ Cal Newport from, You’re Working too Hard to Make an Impact

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I often write about focus because it’s something I’m trying to improve. When I’ve lost focus, it’s a challenge to call myself back to the important things. But a better plan for improvement would be to not lose focus in the first place, or at least to not lose focus as often.

Recently I’ve been keeping in mind Viktor Frankl’s thought about there being a space between stimulus and response. I find that when I’m able to remember that space, I’m able to consciously decide when, and if, I should shift my focus.

For example, I sat down to write and a myriad of other thoughts arose. Instead of trying to ignore them or make them go away—don’t think of a pink elephant—I zoom in on each idea: I consider the sense of urgency; no, actually there’s nothing urgent about the action this thought is suggesting. I consider the sense of entitlement; no, actually there’s no reason that I should be congratulated or rewarded for this thought or what it’s suggesting I attempt to do. I consider the benefit to myself or others; no, actually this thought isn’t vastly better than the other ideas and projects I’m already working. Soon enough the thought moves along like a petulant child. I think, “let’s see, where was I? I had sat down to write.”

Externally, that whole process—even if I repeat it for multiple thoughts—looks very unlike busyness. It looks much like I’m sitting still. It looks like I’m gazing out the window. It even looks a bit like I’m focused on writing. In fact, I am still focused on writing.

It’s my choice: Is this the moment when I want to change where I’ve placed my focus? If not, then terrific, I’m still focused where I had chosen.

Creating running intervals from Morse Code

Published April 16, 2020 · All posts on Apr 16

Here’s an interesting way to use Morse Code to generate running intervals. It’s complex enough to generate infinite variety, but simple enough to generate a workout quickly.

“Running” Morse Code…

The dot duration is the basic unit of time measurement in Morse code transmission.

Select a corresponding amount of running time for the basic unit; Let’s say a “dot” will be 10 seconds of running.

The duration of a dash is three times the duration of a dot.

…so we’ll be running 30 seconds for each “dash” in Morse Code.

The letters within a word are separated by a space of duration equal to three dots,

…so we’ll have 30 seconds of walking between each letter.

and the words are separated by a space equal to seven dots.

…so 70 seconds of walking between each word.

…from Basics of Morse Code, https://en.wikipedia.org/wiki/Morse_code

Finally, you need a handy Morse Code converter, such as moresecode.world. (No relationship to me.)

Build a running sequence like this…

Grab a word, phrase, whatever you want to try “running”. For example, “I AM SLOW”, in Morse Code, is:

.. / .- -- / ... .-.. --- .--

The word “I”, one letter, is simply two dots, ..
…two dots at 10 seconds each, that’s 20 seconds of running for the letter, “i”.

For the space between the words, 70 seconds of walking.

“AM” is, two letters, .- --
…dot-dash is 10+30, so 40 seconds of running
…space between letters is 30 seconds of walking
…dash-dash is, 30+30, so 60 seconds of running

Another space between words, 70 seconds of walking.

“SLOW” is four letters, ... .-.. --- .--
run 30 (S = 10+10+10)
walk 30 between letters
run 60 (L = 10+30+10+10)
walk 30
run 90 (O = 30+30+30)
walk 30
run 70 (W = 10+30+30)

…or more simply, the whole running sequence can be written:

20 / 40 60 / 30 60 90 70

You get a 70-second walking break at the “/” between words, and the 30-second walks between letters at 40-60, 30-60, 60-90 and 90-70.

More examples…

“Mississippi” leads to:
-- .. ... ... .. ... ... .. .--. .--. ..
60 20 30 30 20 30 30 20 80 80 20
(with a 30 second walk between each of those letters)

“run faster” is:
.-. ..- -. / ..-. .- ... - . .-.
50 50 40 / 60 40 30 30 10 50

…and “movers mindset” is:
-- --- ...- . .-. ... / -- .. -. -.. ... . -
60 90 60 10 50 30 / 60 20 40 50 30 10 30

Alan Tran | Peer Pressure

Published April 15, 2020 · All posts on Apr 15

On Castbox.fm — Alan Tran | Peer Pressure

How can movement practices, such as Parkour, enhance social connection and communication through exercises involving eye contact, physical touch, and shared space?

Parkour coaches can deepen their practice by incorporating elements of Tai Chi, dance, and breath-work to foster social awareness.

I wanted to bring this to Art of Retreat because social connection is so powerful, on our mental health, on relationships, on our happiness. I want to share and see how coaches can build a stronger connection for their communities, their students, their peers. And it can be as simple as eye contact or a high five or a hug.
~ Alan Tran (23:41)

The conversation explores the intersection between movement practices like Parkour and social connection. It highlights how physical exercises involving eye contact and partner interaction can reveal hidden boundaries and deepen interpersonal communication. A particular focus is placed on how different modalities, including dance, breath-work, and Tai Chi, can integrate into Parkour to enhance awareness and foster stronger community ties.

There is also discussion around cultural and gender-based differences in how people approach exercises involving physical touch and personal space. The challenges faced when presenting these concepts to different demographics, including at-risk youth, emphasize the importance of social context in movement training. These reflections demonstrate how movement can transcend physical boundaries to facilitate emotional growth and community bonding.

Takeaways

Simple eye contact in movement — Transmits significant unspoken information and alters partner dynamics.

Gender differences in space — Male participants often hold back more than female participants during physical proximity exercises.

Movement as social connection — Sessions on touch and eye contact highlight the importance of social engagement in physical training.

Cultural variations — Comfort with physical proximity varies between participants from different regions, influencing their engagement.

Touch as a practice — Teaching touch sensitivity and awareness improves not just movement, but broader interpersonal skills.

Resources

Alan Tran @alanstran

Enso Movement — Alan Tran’s Parkour gym and movement training space.

Art of Retreat — Annual Parkour leadership and education retreat.

(Written with help from Chat-GPT.)