I’ve been thinking about ways to get participants to engage after the session. I talked to a few experienced coaches about this, and there doesn’t seem to be a way that works well. Sure, after any session a few students might ask questions. But cultivating engagement beyond that is a big question—everyone I talked to said to tell them how to do it if I figure it out.
My first thought was to imagine something people could take a picture of. (Giving people things like business cards would be silly and wasteful.) Coaching in the context of Movers Mindset, I imagined a printed card with MM logo/name and QR to MM’s web site and lots of room for me to write. I imagined I could write a question on it; thinking it could be interesting enough to entice people to take a photo of it.
But further thinking led me to create this little card. It’s printed on some 4x postcard stock from Avery, where a full sheet is perforated to tear apart. In the phot you can see a little sketch showing how the printed parts are all arranged in the center of the full sheet, enabling printing very close to the final cards’ edges on the two sides that aren’t the actual printing margins.
My idea is that I’ll use these little cards for my notes as I’m preparing for a session. Then, any changes, problems, questions, etc. that come up are easily captured. This way I can close my personal loop of wanting to reflect afterwards into my more permanent notebooks.
And anyone who notices the card I’m holding, (referring to, writing on, stuffing in my pocket…) may want a photo of it. There we go! There’s no “please take a photo of this” pressure. Instead, if someone is interested, I have the perfect thing for them with some notes and details about the session and a QR to reach me. (The MM site has an email list and a contact form to reach me.)
How can mindfulness and meditation be integrated into physical training to enhance strength, mobility, and self-awareness?
Iron Gump joins Craig Constantine to share how meditative strength training bridges the gap between physical exertion and mindful awareness.
This is what you were talking about earlier. The meditative aspect. What I call it is meditative strength training (MiST). The meditative aspect is developing the awareness as you move, and then maintaining that awareness as you move. So taking very simple exercises— […] So that people feel, ‘Okay, I’m not going into this super extreme odd space where I don’t know what to do.’
~ Iron Gump (13:17)
Craig and Iron Gump explore the integration of mindfulness with physical training, discussing how meditative practices can enhance strength exercises. Iron Gump shares his progression from traditional Chinese martial arts in his teenage years to weight training and eventually to a blend of both disciplines. He emphasizes the significance of combining body alignment and breath work with exercises like squats and lunges, transforming them into meditative practices. This approach, which he calls “meditative strength training,” helps individuals develop a deeper awareness of their movements and maintain mindfulness throughout their workouts.
They also discuss the benefits of barefoot training, with Iron Gump recounting his experiences running and hiking barefoot in various terrains. He explains how this practice improves sensitivity and proprioception, leading to better reaction times and overall body awareness.
Additionally, Iron Gump shares his teaching experiences with diverse groups, from elderly women in Maui to fighters in a South Philly gym. He highlights how slowing down movements and focusing on alignment can reveal hidden weaknesses and enhance overall strength and conditioning, drawing on principles from Tai Chi and other martial arts.
Takeaways
Exploring meditative strength training — emphasizes the combination of body alignment and breath work with exercises like squats and lunges to develop mindfulness.
Importance of mindfulness in physical training — highlights how being aware of movements and maintaining that awareness enhances workout effectiveness.
The role of traditional Chinese martial arts — discusses the influence of martial arts in developing physical and meditative aspects of training.
Benefits of barefoot training — describes how running and hiking barefoot improve sensitivity, proprioception, and reaction times.
Challenges and rewards of teaching diverse groups — shares experiences working with elderly women and fighters, adapting training methods to suit different populations.
Transforming everyday exercises — illustrates how simple exercises can become meditative by incorporating alignment and breath work.
Connection between slow movements and strength — explains how slowing down movements and focusing on alignment can reveal weaknesses and improve strength.
Integration of martial arts principles in fitness — talks about applying Tai Chi and other martial arts concepts to modern strength and conditioning routines.
Developing body awareness — emphasizes the importance of understanding body mechanics and alignment in enhancing physical training.
Adapting traditional practices for modern fitness — discusses how traditional exercises can be made relevant and beneficial for contemporary fitness enthusiasts.
A man must have a good deal of vanity who believes, and a good deal of boldness who affirms, that all the doctrines he holds are true, and all he rejects are false.
When a person sets to work, even if it is the most unqualified, primitive, simple work, the human soul calms down. As soon as a person starts to work, all the demons leave him and cannot approach him. A man becomes a man.
I’ve embraced this slow philosophy for most of my professional career. As with Stearns, I too have become a believer in how much can be accomplished in normal 40-hour weeks; if you’re willing to really work when you’re working, and then be done when you’re done. It’s nice, however, to see someone so much more eminent than me also find success with this fixed-schedule approach.
The other day I had a most surreal experience. I was at home. The weather was gorgeous and I spent most of the day on the patio. For about half of the day I did nothing in particular. And I felt—in the moments when I was doing nothing—that that was fine.
I have often experienced this surreality, but always when I have been away. Always, critically, when I had intentionally spent time planning and working to create space to be away. Think of it like getting a running start to coast through the away time; the experience of that surreality had always been while coasting.
“…and then be done when you’re done.” But the other day? I dunno. I did stuff, and then I was done, and that was okay.
If you are going to be a writer there is nothing I can say to stop you; If you’re not going to be a writer nothing I can say will help you. What you really need at the beginning is somebody to let you know that the effort is real.
Life is about tradeoffs. When we know what to say no to, and we know why, we can say yes with comfort and confidence to the things that matter. To the things that last. Work, family, scene. You can have two if you say no to one. If you can’t, you’ll have none.
The words “work”, “family”, and “scene” are of course maleable. I’d argue there’s a fourth—”self” or “health” would be the word I’d choose—and the admonition should be expanded to, “choose any three.” None the less, there something that feels to me very true about it being necessary, in the way the gravity is necessary to obey, about picking two of those three. There was a time when I chose work and scene. It was interesting, for a while. It wasn’t what it was cracked up to be. What’s your list, and which are you choosing?
Don’t let your imagination be crushed by life as a whole. Don’t try to picture everything bad that could possibly happen. Stick with the situation at hand, and ask, “Why is this so unbearable? Why can’t I endure it?” You’ll be embarrassed to answer. Then remind yourself that past and future have no power over you. Only the present—and even that can be minimized. Just mark off its limits. And if your mind tries to claim that it can’t hold out against that… well, then, heap shame upon it.
Somehow these less-than-ideal conditions raised his game, spurred him on to greatness. There’s a definite lesson here. Fair winds do not a great captain make. We dream of finding our own greatness one day, but we want it to happen when the sun is shining.
One—particularly one named “Craig”—can also veer too far in the other direction. Continuously choosing the most arduous path towards each goal is exhausting.
Random weather metaphor for life: (Weather geeks: This is written for the Northern Hemisphere.) Large storms rotate. They always rotate in the same direction. Have you seen a stop-motion video made from satellite photos of a hurricane? If you are standing on the shore, facing an oncoming storm, you can try to avoid it by fleeing to your left, or to your right. (Presuming you ignored the warning yesterday to simply go inland.) If the center is coming directly towards you, and you have a car and just a few minutes… which way do you flee? Left, or right? To the left, the motion of the entire storm, coming at you, adds to the winds of the rotating storm. To the right, the motion of the storm, subtracts from the winds of the rotating storm. A storm with 100mph winds, coming at you at 30mph… Flee left and you get 130mph winds. Flee right and you get 70mph winds.
Seems to me that’s a good metaphor for life. “Oh shit, here comes a storm.” Maybe I should consider which way to go, rather than just fleeing like a rabbit in whatever direction I happen to be facing.
Hey also, while I’m doing weather: The Saffir-Simpson Scale has only 5 categories for a reason. It’s designed to be easy to understand when you hear the number. I sometimes hear talk that we should add a Category 6. Nononono. Category 5 already means, literally, that you should evacuate because nothing survives the 250kmh/160mph sustained winds of a Category 5 storm. So, what would having a Category 6 add? “srsly bro’, flee!”
In this case, however, the perpetrator didn’t try to port Rosenzweig’s phone number: Instead, the attacker called multiple T-Mobile retail stores within an hour’s drive of Rosenzweig’s home address until he succeeded in convincing a store employee to conduct what’s known as a SIM swap.
Free swapping of SIMs is a feature making it easy to change phones [which might require different SIM card sizes] and to recover from entirely losing your device.
Age-old axiom: If you can imagine a situation where you would prefer to not use the feature, then someone can imagine a way to abuse that feature as a security vulnerability.
…and just a few days ago I was talking about not using your cell phone as a “second form of authentication.” :/
When you combine the science of recognizing deception with the art of looking, listening, you exempt yourself from collaborating in a lie. You start up that path of being just a little bit more explicit, because you signal to everyone around you, you say, “Hey, my world, our world, it’s going to be an honest one. My world is going to be one where truth is strengthened and falsehood is recognized and marginalized.” And when you do that, the ground around you starts to shift just a little bit.
I’d venture that the vast majority of regular, everyday people working in technology related jobs are not actively trying to do evil. People go to work, make the best decisions they can and then go home. If that’s true, then it’s going to be nigh impossible to change the momentum of how things (e.g., NSA surveillance) are going. Because in order for it to change, we need to start thinking bigger.
