Archive for November 2011

Seven Tips for Training from Shaolin Kung Fu   1 comment

When you think Shaolin Kung Fu, it might bring to mind all the images of exotic and gruelling training that you have seen in import films starring the likes of Jackie Chan, or maybe you remember the old Kung Fu TV series starring David Carradine. In fact, the Shaolin monastery in China is a real place, that continues to operate and host perhaps the toughest and most disciplined martial arts training to be found in the world. Training at Shaolin has always demended and continues to demand uncompromising commitment. The reward of commitment, discipline and hard training is formidable physical and mental strength and stamina. Shaolin Kung Fu Master Yan Lei points to seven motivational training tips that can be applied not only to Shaolin Kung Fu training, but to various forms of physical and mental training. Here’s the short version:

1. Give yourself no choice — get started every day!
2. Set goals and have faith you can achieve them!
3. No matter how hard, give it at least the first 10 minutes!
4. Constantly think of the rewards of your training!
5. Make training a habit!
6. Take one small step, and take it well!
7. Be here now — mindfulness!

You can read the full version of Yan Lei’s tips HERE.

Mindfulness: Training Attention, Memory & Stress Control   Leave a comment

Steven Handel authored an excellent article describing how mindfulness practice takes advantage of the brain’s ability to build new structures within itself (neuroplasticity) and subsequently develop one’s abilities at important performance abilities such as attention, memory and stress control. As Handel describes, “… when we are able to remain mindful, calm, non-impulsive, and feeling safe, we can free up our mental resources and use them more effectively for things like learning and problem-solving.” The article reviews the work of preeminent researcher Dan Siegel. You can read the original article HERE. Here is an explanatory video clip of Dan Siegel reviewing neuroplasticity and mindfulness:

Workout of the Day: November 16, 2011   Leave a comment

A little less sleep overnight owing to a late night at work and then early morning gang activity and shooting across the street. Gave up the morning run. To add to an already rough day, I slammed my kneecap ino my dresser and nailed it hard. That all said, here’s what I got accomplished today…

A. 2K hill run with 30 lb weighted vest

B. Navy SEAL Fitness Upper Body PT:
1. Pull-ups 1,2,3,4,5,4,3,2,1
2. Chin-ups 1,2,3,4,3,2,1
3. Close Grip Pull-ups 1 (“aargh!”)
4. Commando Pull-ups 1,2,3,2,1
5. Perfect Push-ups (2 min) 15
6. Perfect Push-ups 2,4,6,8,6,4,2
7. 8-Count Burpees 5
8. Sit-ups (2min) 36
9. Pull-ups (max) 1

C. Stretching (15 min)
D. Meditation (20 min)

Workout of the Day – November 14, 2011   Leave a comment

Here’s my workout for today:

5K Run

a) 3K jog with 30 lb weighted vest
b) 3 sets Ab Straps X 4 sets Perfect Push-ups

3 Sets of Ab Straps:
5 Knee Lifts
5 Leg Levers
5 Oblique Knee Lifts (L + R)
5 Rotating Knee Lifts (L + R)

4 Sets of Perfect Push-ups (using “Perfect Push-up” by Alden Mills (Navy SEAL) at Perfect Fitness):
5 Regular Push-ups
5 Wide Push-ups
5 NArrow Push-ups

c) Meditation (20 min)

Train hard, never quit!
Tom Delaney


Stew Smith (Navy SEAL) recently identified 10 ways to bring and maintain motivation for daily workouts. Here’s the short list:

1. Get your workout over with.
2. Jam out!
3. Name it and tame it!
4. Performance Cue
5. Even when you do not feel like exercising – DO IT!
6. Have a workout partner!
7. Know what work is!
8. Understand fitness!
9. Change it up!
10. Never let go of a dream!

To get the details, check out Smith’s original article HERE. Train hard, never quit!

Navy SEAL Problem Solving Strategies   Leave a comment

Ryan Zinke served as a member of SEAL Team 6 and Deputy Commander of Special Ops in Iraq. He interviewed with Time Magazine in 2009 and described approaches to problem solving that he learned as a Navy SEAL. “The SEALs look at a problem, look at the available assets, prioritize the assets, then charter a mission to fix the problem. We need to roll up our sleeves and do the SEAL mission, which is fix things.” This approach can be effectively applied to organizational as well as personal challenges. Let’s break it down as an approach to problem-solving:

1. Identify the problem
2. Identify available assets
3. Prioritize the assets
4. Plan an activity, your “mission”, to fix the problem.
5. Commit and complete the mission.

If you know the problem, your assets, and your mission, you have almost everything you need to fix the problem. The secret to success is the level of personal commitment you bring to the mission. You make it happen!