A form of movement

If you do not have a movement practice or access to a good movement teacher, then finding a physical practice that you enjoy and makes you feel empowered is a good place to start.

~ Soisci Porchetta from, «https://www.humanpatterns.net/blog/2018/10/3/why-we-should-all-have-a-form-of-movement-practice»

You already love moving, (or nothing I write is going to convince you.) The only question then is where are you in your journey? Are you in the age of roots, fire, water or air? It’s very important to realize there are going to be major transitions in one’s journey through life. I consider myself typical in that movement played a huge role when I was young. There was a significant period in my 30’s where I lost the plot. I was lucky that I didn’t lose touch with movement for too long. Looking back from 20 years on, I believe that I was trying to hold onto an identity.

At the time, what I was doing was a big part of who I saw myself as. I didn’t understand that who I am, was going to change—is supposed to change! Naive, I denied the feelings which were suggesting I change. As I said, it turns out I was lucky.

As is often the case: No takeaway. Just food for thought.

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Self-delusion

Delude not yourself with the notion that you may be untrue and uncertain in trifles and in important things the contrary. Trifles make up existence, and give the observer the measure by which to try us; and the fearful power of habit, after a time suffers not the best will to ripen into action.

~ C. M. von Weber

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Thhhhpbt

Burnout research shows that cynicism is an easy way out when we don’t have the mental resources to cope. It’s no surprise that cynicism is a core attribute of the burnout equation: during a time of ongoing stress it’s much easier to be pessimistic than it is to mobilize and make a difference.

~ Chris Bailey from, Remember: Burnout and cynicism go hand-in-hand

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That short blog post is about news-from-the-Internet and the pandemic, but it’s perfectly applicable to any source of chronic stress. For me, the chronic stress is entirely self-inflicted and the cautions remain the same.

I’ve gotten relief from myself over the years through journaling and blogging. Journalling gives me some perspective. (But it is difficult to do it well, since it can degenerate into subjectivity, navel gazing, or whining.) Blogging gives me the chance to regularly work with the garage door up; showing my work by exposing my thinking. Even if mostly no one calls me on anything, knowing that people are looking calls me to a higher quality of thinking.

Yesterday and today I’ve been thinking about taking another look at cognitive behavioral therapy (CBT). A couple years ago I made a pass at understanding it—specifically wondering if one could “do it” to oneself. (Yes.) I’ve dusted off a small volume for a re-read to see what I can tune in my existing self-care routines, and hopefully find some new ones to settle into for a while.

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Baked geese crap

Everything we do matters — whether it’s making smoothies to save up money or studying for the bar — even after we’ve already achieved the success we sought. Everything is a chance to do and be our best. Only self-absorbed assholes think they are too good for whatever their current station requires. Wherever we are, whatever we’re doing and wherever we are going, we owe it to ourselves, to our art, to the world to do it well. That’s our primary duty. And our obligation. When action is our priority, vanity falls away.

~ Ryan Holiday from, How You Do Anything Is How You Do Everything

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I sometimes think back to a summer I spent working on a golf course. As a grounds keeper. These days, I’m still pretty fast with a string trimmer. A job string-trimming a golf course teaches certain skills. Every day that summer I hopped on my trusty red 10-speed bike—I think it was actually originally my mom’s bike—and ride… just for fun I Google’d it… 5 miles to work. I distinctly remember the coolish Pennsylvania mornings.

It just this moment occurs to me that my “the weather today will be…” prognostication skills are generally quite good. Probably something to do with riding a half hour while wondering if I was going to get roasted in the sun, soaked in the rain, or pleasantly browned.

Meanwhile I learned many things. About getting along with other people to greater or lesser degrees of success. About how laughter makes work lighter. And about good healthy, sweat labor. I already mentioned the string trimming. But my favorite was how we used to edge the sand traps. Every day—at least as far as I can remember—there’d be the same work to do; we’d simply advance our way around the course based on our boss’s early-morning directions on a whiteboard. “edge traps 8/9” for example… along with a few more. One guy was the greens keeper. His responsibility was just to mow the putting greens and tend that grass. Move the pins (the tall flags stand inside special metal cups set into the ground) periodically. Another guy—an aged adult, so he was probably like 38 at the time—was the fairway mower. Willie was his name. I remember his last name, but I don’t want anyone hunting him down. He’d drive a large farm-sized tractor pulling gang-mowers like a flock of geese behind him. All the grass was always cut with reel mowers.

Anyway. Sand traps. We used to edge them with a machete. You see, the edge of the trap, where the grass meets the sand, has interesting geometry. The lawn may not be level, it often was sloped or curving like a little hill. So the “cut” is not just, “hey yo, no blade of grass sticking out that way!” but also, a perpendicular (to the plane of the grass bed) curb of sod (the grass, roots carpet part) and dirt. A string trimmer just sort of beats things up into a rounded mess. With a machete—and a crap-ton of stooping, back-breaking, labor—you can cut everything in a perfect plane. It’s as if you made the perfect cut through layer cake, creating a smoothly undulating curb perimeter, angled perfectly. wack wack wack wack …we’d just walk around the trap backwards, walking on the grass. wack wack wack wack… fifty, maybe a hundred swings. Every sand trap is different. Then we’d clean the trap. Weed it, rake it, sift it, then shape the sand. When we moved on, there’d be not a single bit of anything besides sand in the trap. It’d be gorgeous.

Craftsmanship.

One day, “trim the lake” was on the board. Again. We’d just done that the other day. It was one of the most god-awful horrible jobs. It was basically a very big pond, with not much water flow, particularly mid-summer. The bottom was muck-tastically nasty with geese crap and—wait for it—9 gazillion golf balls making for treacherous footing. The weeds grew in the water. With a string trimmer you can actually trim a bit below the water level if you’re adamant about it. (As we were.) When doing this chore you had a choice: You could stroll into the water and muck to reach the weeds 6 feet out in the pond, or wreck your back, (I don’t care how young you are, this wrecks it,) straining all around the lake to reach out there with the trimmer. Regardless, in the heat of summer, those water-whatever weeds needed a wacking every few days.

On this day, I stood by the artificial rock weir that impounded the pond. I looked at my work boots, being well-shod to deal with the muck, but not so much for standing directly in the water to trim. I looked at the weir. I thought about having to sacrifice my back to reach the weeds. At the weir. I looked at my golf cart—we had the best ones. Special motors for hauling trailers and actual loads and extra batteries. And my we don’t screw around here double-string trimmer and gas can. My face shield. I looked back at the weir.

And I went for it.

I strolled into the stream, moved a bunch of rocks and pierced the maybe 2-foot tall weir… and drained the entire lake. Then I spun up my trimmer and… there are two ways to string trim: One way is a sort of judicious, scalpel wielding, if I twitch it leaves a mark that takes a week to grow away, and I’m going to have to clean up all the mess I make. And the other way is BANSHEE STYLE! I strolled into that disgusting muck and strode around the entire thing with the trimmer throttled wide open… non-stop… at like 6:30am. Muck, geese crap, golf balls, weeds… everything flying every which way… none of it on me of course because, duh, string-trimming guru.

Meanwhile, the sun crept higher.

I don’t know how long it took me. Not long. I don’t think I even had to refill the trimmer’s gas tank. But all the while, the sun started to bake the mud and muck.

Now the area (the general regional area I mean) had a lot of farms and you got used to all sort of smells. Pennsylvania smells (to me) like petrichor, and maybe a dash of cow or horse manure baking on a field. Us Pennsylvanians are all like, *yawn* “whatever bro’.” But baking geese crap and muck, as it turns out, is another thing.

Yes, when I finished trimming I reassembled the weir, but as I mentioned, the little creek’s flow rate was low, and it took all stinking-to-high-heaven day for that thing to fill submerging the muck. I was vindicated amongst the groundskeepers, including my boss who went to bat for me so I could keep my job, because we all freakin’ loved it. It looked awesome and stayed awesome for like TWO WEEKS!

But to my knowledge, no one ever did it again.

That was the first time I effectively closed an entire golf course.

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Creating running intervals from Morse Code

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

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Don’t give away details about yourself

I hope readers don’t interpret this story as KrebsOnSecurity endorsing secret questions as a valid form of authentication. In fact, I have railed against this practice for years, precisely because the answers often are so easily found using online services and social media profiles. But if you must patronize a company or service that forces you to select secret questions, I think it’s a really good idea not to answer them truthfully. Just make sure you have a method for remembering your phony answer, in case you forget the lie somewhere down the road.

~ Brian Krebs, from Don’t Give Away Historic Details About Yourself

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“Two Factor” authentication (2FA) is best. “Two Factor” means two DIFFERENT methods of interacting with you — so a web site login, which requires also sending you a code via a message to your phone is “Two Factor”.

…and 2FA via your phone is a TERRIBLE idea, because you can easily lose it or have it stolen. There are better methods of 2FA, but I won’t bore you here.

So asking you “security questions” does not in fact increase security. But you’re stuck with it because you have no power of the entities you have to interact with. So what to do?

Treat those questions just like passwords — MAKE THEM UP!

However you are storing your passwords — that’s an entire other discussion — just ALSO record the questions they asked, and the REAL-SOUNDING BUT TOTALLY FAKE ANSWERS.

I repeat…

MAKE UP FAKE ANSWERS AND STORE THEM WITH YOUR PASSWORDS.

You might be AMAZED to discover my mother happens to have 42 different maiden names.

You might be AMAZED to discover how many different cars I learned to drive stick on.

…or the 42 different names for my first dog.

…you see where this is going?

Normally, I try to keep these ramblings succinct, but here’s a fun story…

Many moon ago, Tracy and I had a Blockbuster account. We were in the store, in the check out line, and the cashier says to me, “Oh, can I have your phone number?” We had been customers so long, it was before Blockbuster figured out people just keep the DVDs, and so they wanted to be able to start calling people. Someone expanded their customer database fields, added a new data field to the checkout screen and then trained or prompted the poor cashiers to gather this data. (This is called “compliance” in the industry — getting the people at the point of sale terminals to comply with the database marketing strategies of the home office.)

Anyway. Here’s this nice high school girl just doing her summer job, and of course, I can simply say “No.” But then they’re probably going to ding her “compliance” score with corporate. (In some cases, your pay, bonus and even employment are tied to compliance scores.)

So without missing a beat, I help both her (compliance) and I (privacy) and I give her my phone number with two digits flipped. I just immediately smiled and said 6 – 1 – 0 – 8 – 6 – 7 – 5 – 0 – 3 – 9 (shoulda been 5309 — you know I’m making numbers up right :)

…and Tracy says, “wait, that’s not our number,” thinking she’s being helpful.

“Exactly,” I say with a smile.

The cashier realizes I had just plainly lied to her. (Technically, I was trying to lie to her corporate overlords.)

…and I said, “oh sorry, 6 – 1 – 0 – 8 – 6 – 7 – 0 – 5 – 3 – 9”. (Same crap, just with two other numbers flipped. I always loved those ‘remember this string of numbers games’.)

“Is that really your number?”

“oh! Sorry, 6108675123… wait, no, 610876432178 … hmmm, you don’t seem to like these digits I’m saying… how about 6105551212?”

Now she’s like, “You’re weird.” (Unrelated ad hominem attack, but alas, true. But probably explains why girls IN high school never asked for my number.)

“…and Blockbuster still doesn’t have my phone number.”

At which point, she [I presume] took the compliance ding and didn’t enter any numbers.

To this day, (we have the same phone number,) Blockbuster — and whomever eventually bought their customer data because that’s the only thing they had in the end worth money — does not have my home phone number.

So there’s a little glimpse into Craig’s head.

Maybe you just realized why 2FA with your phone is really REALLY bad? You’re also giving away your phone number.

Wait, you read this far? Great, here’s how you REALLY do 2FA properly:

https://en.wikipedia.org/wiki/Google_Authenticator

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Copper and low carb diets

(Part 14 of 25 in series, M. Eades' Blog)

Zinc and copper are absorbed through the same ionic channel, and when there is an overabundance of zinc it gets absorbed instead of the copper. […] Certain elements in their ionic form get absorbed through the same channel. As long as these elements present to the channel in a specific ratio, they get through in that same ratio. If, however, there is an overabundance of one, it occupies the channel, preventing the other from getting through and can create an deficiency of the other despite an adequate intake.

~ Michael Eades from, «http://www.proteinpower.com/drmike/uncategorized/low-carb-diets-and-copper/»

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Sheep or sheepdog?

So the first step in becoming a sheepdog is to simply decide to become one. Don’t take this decision lightly. There are heavy moral, physical, emotional, and psychological costs that come with it. When you decide to become a sheepdog, you’re also deciding to live a life of service to your fellow man, to run to danger when others flee, and to stand up for right despite the cost. Are you ready to accept those responsibilities and risks, and the consequences that come with them?

~ Brett McKay from, Are You a Sheep or Sheepdog? Part III: Your Roadmap to Becoming a Sheepdog

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Disclosure: I do NOT think of myself as a “sheepdog”.

I think the whole “sheep versus sheepdog” mentality discussion is much more useful in so far as it speaks to enlightening the sheep. Are you a victim going somewhere to happen? …or are you a mentally strong, open minded (in the sense of being flexible to your environment) human being? Are you seeking and buying things? …or are you seeking happiness?

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A Grain of Salt

If the FBI, and CNN, and NBC, and the New York Post, and the Atlanta Journal Constitution, and All Of Us, could get the Atlanta bombing so tragically wrong in 1996, they, and we, can do it today. In the days to come, it would behoove All Of Us to take what the FBI, and CNN, and NBC, and the New York Post, and their ilk, have to say about suspects and motives with a grain of salt.

~ Patrick Clark from, «http://www.popehat.com/2013/04/16/richard-jewell-cannot-accept-our-apology/»

Hear! Hear!

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Does free work?

If you don’t understand what all the hubbub is about Google Reader, RSS, free services… here are three bits to get you thinking:

The Customer Is the Product

What if someone invented a service where, instead of having to check all your important blogs, instead of having to check Twitter and Tumblr a million times a day, you could get all the updates in one place? Great idea!

~ Ryan Holiday from, Our Regressive Web

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Free is so prevalent in our industry not because everyone’s irresponsible, but because it works. … In other industries, this is called predatory pricing, and many forms of it are illegal because they’re so destructive to healthy businesses and the welfare of an economy. But the tech industry is far less regulated, younger, and faster-moving than most industries. We celebrate our ability to do things that are illegal or economically infeasible in other markets with productive-sounding words like “disruption”.

~ Marco Arment from, Free works

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