A Puzzle

In a recent TED talk, Dimitar Sasselov describes their effort to find other planets in the Universe that can support “life.”

One of the qualities needed is the development of compartmentalization – keeping molecules needed for life separate from the external environment (in a membrane).

Many of the elements found on our planet (and in the Universe) naturally form bubbles, which can become a membrane if those bubbles trap the right ingredients…

My question, though, is – how would you describe “life,” in the universe? Dimitar describes it as biochemistry. If “life” is the organization of chemicals into self-perpetuating or self-regenerating forms, how many types of “life” could there be out there?

Watch Dimitar’s talk, it’s definitely worth it.

Process versus Thing

The distinction between process and thing was emphasized to me recently, and ever since, I haven’t been able to stop thinking about it. And, as often happens in my experience, other sources of knowledge repeat the lesson frequently.

What is a “process?” First, “process” is a word. It is a word we use to describe the, usually predictable or repeated, movement of something through stages (its development). Process usually connotes change, ongoing development, and dynamism.

What is a “thing?” Again, “thing,” firstly, is a word, a concept. A “thing” is an identified, isolated object. It is static. While it can change over time, a “thing” is typically seen as relatively constant. And, even if the thing itself is not seen as constant, the concept is constant in our mind.

Why do I point out that those are both words/concepts? Because words/concepts are different from “reality.” Words/concepts are tools we have developed over time, and that use to describe or get a handle on reality.

It’s important to remember that our words are tools. If and/or when we forget that, we stop considering whether or not our words make any sense – in relation to what we’re trying to describe, either to the other person, or to ourselves.

That said, what really is a “thing?”

THANGS
I ask the question, because I’m interested in what is really “static” or “unchanging” in reality. There’s nothing I’ve been able to find. Everything changes. As Heraclitus said – “everything flows”

The only real “thing” it seems, is the concept of “thing” itself. The ability to isolate elements from processes in order to be able to manipulate them.

For instance, in order to use a tree branch as a tool, we first have to separate the branch from the tree in our minds. We have to “thing” it.

Luckily, trees, or nature generally, helps with this “thinging” process. When a branch breaks off, we get to see that. Suddenly, we differentiate between “pieces” of the tree…there’s the “roots,” the “trunk,” the “branches,” and the “leaves.” Science has differentiated smaller and smaller elements.

This process is sometimes called “reification” (the making-concrete of something) or “nominalization” (making a verb (process/action) into a noun (thing)).

This is part of what Western science does, by the way. The specialty of science is to “thing” processes into smaller and smaller, and more and more discrete pieces. Recently, science has begun to embrace “systems thinking,” which takes the pieces identified by science, and attempts to recognize the interrelationships between those pieces.

However, this approach is a little flawed, since you’re already approaching the process from the perspective of the “pieces” you’ve identified. You’re already going from a thing-to-process approach, instead of from a process-to-process approach.

Be that as it may, let’s delve into some “things” we encounter in daily life that are actually processes, and some of the ramifications of treating them in that way.

Being and Becoming
The “process philosophy” folks started to try to describe this back in the early 1900′s, but unfortunately, came at it from a Western perspective…they couldn’t play with it too much, and eventually, most of them end up getting locked up in weird word-play, instead of creating anything meaningful or useful.

Anyway, one of the main distinctions they made was between “being” and “becoming.” Usually, “being” refers to an imagined static state, a “thing.” “Becoming,” on the other hand, refers to the process of continually coming-into-being. Heidegger I think does a good, poetic job of describing this idea in a mindbending way in his book “The Question Concerning Technology.

Happy and Happiness
I believe I’ve mentioned this in previous posts, but happy, or the act of feeling good, is a state of “being.” That is, it’s a single instance in a longer process. We’re never “happy” forever.

However, we lay claims to the “pursuit of happiness” as an ideal. But what is “happiness?” Happiness is the extended state of being happy.

Is that a realistic expectation? As part of a process of feeling/living, doesn’t the feeling of being happy come and go? Is it realistic to want to be happy all the time? If that were to happen, how would we know the difference?

The pursuit of happiness, it seems, is unrealistic…

Success and Failure
When we achieve a goal (which takes a process of learning/doing), we call it success. When we don’t achieve that goal, we call it failure.

However, success usually requires multiple “failures.” This dichotomy is unreal. The process of attempting is the process of alternately succeeding and failing.

What matters most in that process is where we focus our attention. If focused on the task, success and failure are important to us. They provide us with lessons about how what we’re doing is leading us closer to our desired goal or further from it.

If we are not focused on the task, success and failure are relatively meaningless. We aren’t looking for lessons. We aren’t trying to get closer to the goal. We’re just going through the motions.

But we can also focus either on success or failure. If we succeed, we may feel good about ourselves, or linger on that success. If we linger too long, we stop trying, we lose momentum, we’re out of process. If we fail, we may feel bad about ourselves, lose momentum, and fall out of process.

If we see the act as process, though, success and failure each have their turns, and each have lessons to offer us. Those perceptions become tools again, that we can use to help to guide our actions.

What is this thing called? Love?
Another place we can see “thing-speak” or nominalization is in the concept of “love.” I’ve written about love before, recently, talking about the process of observing another person’s development without interference…with passion, but without a cherished outcome.

Love, too, I believe, has been nominalized in our culture/language. We talk about being “in love.” Or “loving” something. But usually, it represents a static state – a certain chemical cocktail – attraction – that we name “love.”

When that happens, we aren’t able to know “where our love went” when that cocktail wears off. In the hangover, we wonder, “what happened?!” We were “in love,” and then “out of love.”

Again, I’d suggest that love is something much deeper and broader than the chemical flood called “attraction.” It is something that also encompasses a certain detachment, admiration from afar, pleasure in watching the unfolding, and also – discipline, self-control, vigilance.

In Relationship, or In a Relationship
The distinction was made to me recently between being in relationship, or being in a relationship.

If we are in relationship, we are in process. We recognize the dynamic as unfolding and developing, as demanding attention, awareness, discipline, care.

If, on the other hand, we are in a relationship, we are in a static thing. We’ve already killed the dynamic before it’s even had a chance to begin.

Exercise
Fine, Josh, but, again, what does this have to do with exercise?

Well, the first example that comes to mind is the concept of “being in shape.” “Being in shape” is actually the ongoing process of “doing in-shape.” If someone is “in shape” and stops there, they rapidly will fall “out of shape.”

Similarly, we refer often to static, controlled exercises. As I’ve said before, while this type of control may be necessary in times of rehabilitation, or intense concentration, it must reflect the process of rehabilitation, or it’s worse than useless.

For instance, when I had my first ACL surgery, the PT’s put me on the leg extension/curl machine afterward. While that is fine, it’s far from enough.

ACL tears frequently mean that the person’s motor-program is faulty…is leading them into dangerous uses of their limbs. Simply doing exercise to strengthen the muscle on either side of the joint may stabilize it, but does nothing to prevent future injuries.

The Gardener
Living in process is like gardening (flowers or food). You go through process with the plants. You try to offer only as much as they need to thrive. It requires a lot of work, a lot of diligence – both to provide for the plants, and to keep yourself from going too far.

And the rest is out of your hands.

Network Care

Network Care is something I was introduced to recently, through the book “The 12 Stages of Healing,” written by Dr. Donald Epstein, which I did a very brief review of a couple of days ago, and the experiences of a friend. In the book, Dr. Epstein describes the twelve stages associated with transformation through a process of somatic (body) awareness.

The book was very good, and immediately resonated both with my personal experiences with my own somatic awareness practice, and with experiences I’ve had with personal training and massage therapy clients over the years. His stages are very accurate, and the exercises simple and direct. Check out the book.

This entry, though, is about Network Care – the treatment side of Dr. Epstein’s work. I think this entry follows nicely on my previous post about trauma, and healing trauma.

Much of the process of healing that Peter Levine describes in Waking the Tiger is related to somatic awareness as a process, an ongoing relationship with yourself…what I call “physiology tracking.”

Network Care is another route to that relationship, another perspective on your physiology, composed of two parts – Network Spinal Analysis, which I’ll discuss here, and SomatoRespiratory Integration, which is the process of exercises from the 12 Stages book.

I went to my first NSA session yesterday, with Dr. Melanie Hernand, at the SoulWorks practice here in San Francisco. It was wonderful, and I’m going for my second visit tomorrow. Can’t wait.

The session begins with a detailed history of the traumas you’ve experienced in your life. You write them all out, and then discuss them with the practitioner.

After that, the practitioner does a brief postural analysis (standing and seated), and then does some therapy work with you. The therapy is very gentle, and mostly (at least this time) involves the use of breath to release musculature and free movement in different areas of your spine, pelvic and shoulder girdle.

The magic that happens is something else, and I won’t tell too much about it here. It would be like trying to explain the flavor of chocolate to you. You have to experience it for yourself.

From a physiological perspective, NSA works by helping to awaken the client to areas of their body that have shut down or lost nervous system robustness (what they call “sensorimotor amnesia”) due to trauma.

There is an entire science of the spinal column, sacrum, and cranium, which I am only vaguely familiar with through conversations with craniosacral practitioners in the massage world, and through the works by/on Dr. Robert Fulford (DO).

Essentially, however, you can meditate on these important facts (which I’ve been doing since yesterday afternoon more and more), and see if you can get a gist for what NSA does to the body:

  • the spinal column supports your torso and head, and is “floating” between your sacrum and occiput, as such, it has a lot to do with your posture
  • posture can be dictated by emotion (if you’re feeling really happy, your posture shows it)
  • emotion can be dictated by posture (slump your shoulders and you’ll start to feel “down”)
  • within the spinal column is the cord, and cerebrospinal fluid, which has its own rhythm
  • all of the nerves for your body (except the nerves of the head and brain) pass through the openings on your spinal column
  • if a nerve is impinged, it causes loss of function of the muscles it innervates, and/or pain

Well…enough said for now…go get a treatment!

The 12 Stages of Healing – Review

Aight…I’m catching up with book reviews here, so don’t think I just read all of these yesterday…

Read Donald Epstein’s book “The 12 Stages of Healing.” In it, he describes the process he developed during his career as a chiropractor to help his patients overcome emotional/psychological difficulties and “evolve.”

I love this book. I think that if you’re interested, you should probably coordinate the reading of the book with a visit to a chiropractor or other person certified to perform Network Care (the total methodology Epstein developed that coordinates spinal alignment with mental/emotional/spiritual unfolding) with you to get the most out of it. I’m doing that tomorrow…so I’ll let you know about that too…

Social Conformity, and the Chuck Wolf Seminar I Went to on Saturday

I want to start here by talking about the social conformity experiments of Asch and Milgram back in the 1960′s.

Asch had people seated in a room, with a leader at the front. Six of the seven people sitting down were in on the experiment (“confederates”). Only one of them, number 7, was the “experimental variable.” There were cards with lines drawn on them, and the people were asked to identify the relative lengths of the lines.

When the subject was allowed to make his/her own decisions about the length of the lines, they were 99% accurate. When the other people (the confederates) were allowed to answer about the lengths of the lines first (incorrectly…as in, “A is shorter than B,” when it is not), the subject would conform to their answer 35% of the time.

In Milgram’s experiment, someone in a position of authority (a confederate) dressed in a lab coat, instructed the subject to ask questions to an unseen person in the room next door via a microphone/speaker system. Also, the subject was to administer electric shocks to that person if they gave incorrect answers.

The subjects would deliver “450 volt shocks” (there were no actual shocks administered, the screams and pleading of the person in the room next door were acted) 65% of the time.

Milgram said that part of the results were due to the conformity effect Asch noticed. But also, that part of it was due to “the agentic state theory, wherein, per Milgram, the essence of obedience consists in the fact that a person comes to view himself as the instrument for carrying out another person’s wishes, and he therefore no longer sees himself as responsible for his actions. Once this critical shift of viewpoint has occurred in the person, all of the essential features of obedience follow.”

One of his later experiments combined conformity and obedience, and noticed significantly greater compliance in the subject.

Social Conformity Is Evident in This...hold on a sec...where'd I put my blow-dryer...

Putting Your Best Foot Forward with Chuck Wolf
On Saturday, I attended a conference put on by the WAC Academy and the University of San Francisco, featuring Chuck Wolf, on the topic of “how the muscles and actions of the foot affect the hip, gluteal complex, and spine. By changing body angles, utilizing reaches, understanding how the foot functions, and applying the concepts from the Flexibility Highways, the fitness professional will come away with methods to enhance traditional exercises into a truly three dimensional chain reaction movement.”

Chuck was a really nice guy, and has a long history in post-rehab athletic conditioning. He walked around and said hello to everyone before the conference started, introducing himself and getting to know folks.

Yeah...you tell em Sammy!

But…those shoes…
You know how they say that women often look at a man’s shoes to learn more about him? I do that too…for everyone. When I looked at Chuck’s, I was shocked. He had large, Adidas, what looked like motion-control sneakers on. What Mick Dodge would call “flower pots,” and Tom Brown would call “foot-coffins.”

I began to wonder what Chuck was going to tell us about the foot and ankle.

Been There, Done That
I’ve been in this industry long enough, and been to enough of these seminars, to know not to expect too much. Most of the time, the information you get is rehashed, recycled stuff from the PT world. Chuck, as it happens, works in a PT clinic in Orlando. He hangs with those guys. That’s his social crowd…uh…social conformity…hint…hint…

Starting out, he talked about the structure of the foot. The bony structure. We didn’t get into musculature, except for the gross musculature of the shin – gastroc/soleus, anterior tibialis.

Chuck actually said that “the control of the ankle comes from the shin.” While I agree with him to a point, I strongly disagree with him in every other way.

There are something like 25 muscles in the foot, and three layers of musculature within the foot itself. The bottom of the foot is laced with muscles. So, if you want to talk about things “from the ground up,” you need to start there. On the bottom of the foot.

4 layers of foot muscle...courtesy Frank Netter

Knee-Jerk Reaction
I’ll admit that I quickly tuned out. The other trainers there were doing some sort of social-conformity thing. They were very interested in speaking in PT lingo – “pronate, supinate, evert, invert, abduct, adduct.”

These last two, by the way, are apparently defined in certain circles, opposite to the normal understanding – that is, by judging whether a limb or body part is ab/adducting by the motion of the distal portion (furthest from the trunk of the body) of the limb to the proximal portion. I learned that abduction is when you move the limb or body part away from the midline, and adduction the opposite. And I’m not clear on the reasoning for the new definition. If you can enlighten me, please do!

Anyway, they wanted to “dig deep,” but only into what he was presenting. Not into the topic itself. Which I guess is fair. I guess.

Chuck said that flat footed people have a greater incidence of ACL tear. That may be, but why is that the case? He didn’t say. Actually, a few studies (here’s one) have shown that people with flat feet have lower risk of ankle injury than those with high arches.

There it is! Right there! I can see it!

Yes, I know the ACL is in the knee, not the ankle. So you’re saying the strain isn’t transferred to the ankle, but instead, goes up the chain to the knee. I guess I can understand that, to a point. But usually, soft tissues change structure to match kinetic patterns. So the argument that a person with flat feet automatically has pre-stressed ACL’s is suspect to me. If they had flat feet their whole life, wouldn’t the ACL conform?

Is it flat feet that cause ACL tears, or is it poor motor patterns?

Haile Gebrselassie hasn’t had any problem being one of the world’s greatest long-distance runners for years in spite of gross over-pronation:

The point of this section, though, is what gets missed when you skip over the bottom of the foot, and move straight to the calf and ankle.

Or, also, what gets missed when you skip over the most basic reflex patterns that stem from the stimulation of the bottom of the (bare) foot? See this paper for ideas about that.

This little cutie knows what I'm talking about...

Where’s My Cookie?
Look, I can see the multitude of perspectives there are on the human body. I can smell them and taste them too. I’ve touched those perspectives with my own hands. Trust me.

I have two problems with what happened to me on Saturday:
1. The body is not that complicated.

2. The way of addressing it in these complicated (and contradictory) terms, only causes confusion and dismay. And,

3. People seem to have turned off their brains…they’re just following anyone who stands up and says “follow me.”

I’ll explain the way I look at the body in another post…so STAY TUNED!!!

Sorry for the rant…hahaha…

Squatting and Deadlifting – Mobility and Strength

Chris at Conditioning Research posted a great entry about the different benefits of squatting and deadlifting.

What really caught my attention was this quote from Matt Metzgar, taken from a post on his blog:

“Toddlers squat constantly, but it is all “mobility” work. The squats are done for the purposes of movement, not for the purposes of lifting a weight. If a toddler wants to lift a weight, they shift into a deadlift position.”

we all used to do it...what happened?!

The Back Squat

As far as squatting goes, there are a ton of squatting types/forms.  What the authors above are talking about is a natural full-squat position, similar to the resting/seated position used by most people in most “undeveloped” countries:

many still do...

The exercise called “the back squat” involves placing a bar across your upper back, and squatting with it.  As the authors mention (and Mike Boyle harps on), this can cause injury if proper form isn’t maintained – that is, if you progress too fast in weight.

The body is only as strong as its weakest link, and, in most “modern” people the lower back is a very weak link.  When you put that weight on your shoulders, and squat down, if your mobility sucks, you bend forward, and all of that weight goes to your weak link.

Then the weak link breaks.

The “back squat” though, is called the “back squat” not just because you put the weight on your back, but because it is a back exercise.  The back squat, traditionally, was thought of more as a strengthener of the back than of the legs.  The deadlift, as the authors above mention as well, was traditionally a leg exercise – though not even the “predominant” leg exercise…that was the “front squat.”

The Front Squat

The front squat involves supporting a bar across the front of your shoulders, and squatting with the weight held there.

The front squat usually allows for a much greater range of motion than the back squat, because the weight is ahead of the individual.  It also uses the quadriceps much more than the back squat, and can take a lot of the loading off of the lower back, as the back is necessarily kept in a more upright position (to avoid falling over).

This is the squat used in Olympic lifting, where lifters frequently achieve weights in excess of 3 or 4 times their bodyweight.  And it uses the “full squat” (“mobility”) position.

The Deadlift

The deadlift was called “The Health Lift” by most writers before 1970.  It was considered the single best lift for achieving total body strength.  I think it still is.

However, the deadlift has its own problems, which are, or can be, very similar to those encountered in the back squat.

If form is sacrificed in the traditional deadlift, and the lumbar spine rounds, the load, again, is transferred to that spot, and the weakest link goes.

The Goal – Maximal Strength within Proper Technique

The problem with all of these discussions is that they try to make a claim that one exercise is “better” than another.  That “better” can mean “builds more strength,” or “is less dangerous,” or “has a higher functional carryover.”

But there is no absolute truth…except, maybe, this:

If you do any exercise with proper technique, to the current limit at which you can sustain proper technique, and progress as you are able, you will be fine.

No exercise is “better” than any other.  They’re all good.  They all have their time and place.

The problem happens when people try to rush things, and sacrifice technique for “success.”

Sacrificing technique for success = failure.

Write that on your whiteboard.

The Loss of Intelligence

My friend JR Atwood posted a great TED talk by Liz Coleman, regarding the nature of education in our day and age.

I’m more concerned with something more foundational – the use of common sense.

My father is in the hospital. He’s been in before – most seriously, when he underwent emergency surgery to replace his aorta with a gortex tube, four years ago.

He’s been having some issues, and went back in recently. The doctors have him on so many medications, it’s hard to tell what’s causing what.

And that’s my problem.

The doctors have no faith in the human body to heal itself.

In days of old, before “internal medicine” (which is anything but “internal” – consisting as it does, mostly of “external” items leveraged against the internal state), the body was regarded as a delicate and powerful system. To attain health, one usually only needed to do things (or do fewer things) to return that system to balance…

Called “homeostasis” – the balance of activity within the body.


What’s Up, Doc?

Where did the faith go?  Where is the faith in the human body to heal itself?  Only in “alternative” medicines?  Even there, many alternative practitioners have taken on the cultural values of US culture, and peddle pills and external “cures.”

Doctoring the Evidence

Another faith disappeared around the same time as the faith in the human body – faith in the healing power of the Earth.  I don’t want to get too crazy with this (you’ll be calling  me a “hippie” in a minute if I’m not careful, boxing me in), but the point is salient.

As the values of “science” (the “expertism” that Liz Coleman mentions in her talk) overtook common sense, it killed any other thought process or options.

When society realized that this expertise-value could be used to sell more products, it took the reins.  As people have become more and more inculcated in the idea of “the expert,” other options disappear.

And so does common sense.

Doctor My Doctor

Now we’ve reached  a point where it has become commonsense to refer to “experts” for our opinions – for our common sense.

My father lies in a hospital bed tonight.  The doctors have not healed him at all.  They can’t figure out what’s wrong.  Because they’re incapable of asking questions.

The foundational of all common sense is found in a single question:

Why?

2010 Resolutions – Best of 2009 Fitness List

It’s that time of year…or slightly past it!  Time to make resolutions.

I used not to be one of those people who made resolutions.  I wasn’t very goal-oriented.  I was more interested in focusing on the moment.

But sacrificing long-term planning for the moment, I came to find, is as misguided as losing your now-focus for lots of pie-in-the-sky long-term plans.  Both, in equal measure, lead to the best results.

With that said, I’d like to say this – whatever your specific goals for 2010, have the general goal of getting in shape.  And, as far as that’s concerned, do anything!

Don’t lose your “now-focus” for long-term planning about what you want to do fitness-wise.

Here are a few ideas that might help – my review of the “best fitness stuff” of 2009.

Exuberant Animal

Jump for Joy!

While my career with Exuberant Animal and play-based fitness started in 2008 at the first EA conference, I wasn’t certified as an EA trainer till 2009, and didn’t start my foot camp till last summer.

I highly recommend any of Frank Forencich’s books, and incorporating play into your exercise routine and your life. If you want ideas for how to do this, go to any local playground and watch what the kids are doing. Better yet, join them! Alternatively, for you readers out there, you can go to the EA games page.

Vibram FiveFingers

I was introduced to the concept of “minimalist footwear” and barefoot training this year, first, by Barefoot Ted McDonald.  Then, through Chris McDougall’s great book “Born to Run” (which is later on the list).

The FiveFinger shoes offer a fantastic new way to train, with a barefoot feel.  I highly recommend these to anyone.  Ease into their use.  If you haven’t been  barefoot much in the past few years, start off by wearing them for short walks, or during your regular workout, and then going back to your normal footwear.

Injinji Toe-Socks

Monkey Socks, Anyone?

Also, I highly recommend buying the Injini socks.  My first pair of Vibrams got a little stinky (which is why I recommend the KSO’s over the Flow model).  My second pair I ordered with about four pair of Injini toe-socks.  So far so good!

The only thing about the toe-socks is, they don’t keep your feet very warm.  So, if you’re in a cold climate, you might put off till later in the springtime to try these first two suggestions out – unless you’re an indoor exerciser.

Chris McDougall’s Book – Born to Run

Great Book!

While it isn’t necessarily a piece of “fitness equipment,” everyone I’ve known who has read this book has been so inspired by it that they’ve at least tried barefoot walks (if not runs, or workouts in Vibrams).  I highly recommend this book!

Joe DeFranco’s Built Like a Badass Program

Meatheads Unite!

I’ve written about this program several times in the past couple of months.  It is far and away the best “cookie-cutter” weight training program I’ve ever seen or used.  If you’re a moderately-experienced weight trainer, buy the program and use it this year.

Kettlebells

Cannonballs with Handles

I had never been a big fan of kettlebells or kettlebell training till I used them for my Highland Games training this year.  Now, I’m a firm believer in the efficacy of this training tool.

While the kettlebells are “just another tool in the toolbox,” or “just another type of load,” they offer such a diverse array of possibilities that few other “stand alone” tools can compare in the diversity of movement (except maybe one, which I’ll be unveiling in another week or so!!).

If you’re interested in kettlebells, find a good instructor to work with.  Someone who is RKC, AKC, Steve Maxwell, or Steve Cotter certified will be able to get you started with great technique, and a kettlebell weight and program that are appropriate for your body.

Is that it?!

Bare-bones and Barefoot

Unless you can make it up to Whidbey Island, WA, to train with the Barefoot Sensei…yeah, that’s it!  I’m not reviewing every exercise program or technique I’ve ever used here, just the ones I found especially good from 2009. If you want other ideas, recommendations, or sources, drop me a line. I’m more than happy to help!

Have fun everyone!!!