richard, Author at Journey Mindfulness

Mindfully Fit Attitudes

by richard | Sep 7, 2020 | Uncategorized

The concept is simple. Mindfulness is a way of being you can have in any moment of your life. How can one be present and bring a kind, playful, and non-judgmental attitude to their workouts? Better yet, what if there were a community of people who cultivated and embodied that presence during a workout to help elevate, encourage, and support each other? You can check out our previous post on high intensity interval training here but the aim is simple and that is creating the intention to have fun working out no matter what level of fitness you are currently in, pain you are experiencing, as anything can be modified and met with compassion because exercise is medicine and vital to living well or at least as best we can.

To share some of my personal story I first came to mindfulness because I was stressed out, and I did not recognize the impact the stressors in my life were having on myself, my health, and my relationships with others. I ate and drank to cope with stress and my weight skyrocketed. I buried my emotions but it showed. I would have told you I was fine and believed it, but that was because I wasn’t paying attention to my mind or body. First responders are notorious for stuffing things inside, especially the trauma they frequently face, but pro tip, the body keeps score, i.e. depression and anxiety, obesity, headaches, high blood pressure, fibromyalgia, and gastrointestinal problems. As a therapist I did too, inhibiting my stress. My doctor wanted to put me on blood pressure medication and my BMI was off the charts not to mention I would get winded walking up a flight of stairs, it destroyed my confidence and self-esteem. Mindfulness saved my life because the practices like the body scan drove me inward to explore the source of my stress, identify my emotions, and the underlying thoughts that fueled it all.

I wanted to be healthy and work out again, knew I needed to not only for myself but for my family, and yet I felt shame and embarrassment about how I had let my body go. There was no one to blame but myself, and it hurt. I’ve had my lowpoint, well if I’m being honest I have had a few but the point is I have been there. Maybe you are there too. The good news is there is hope. The obstacle is the path, and it all can start now. That is the power of mindfulness, because life is only lived in the moment.

My saving grace was hiring a young personal trainer, friend, and Mindfully Fit partner John Clingerman, CPT, of Happy Hour Fitness. I came to our workouts beyond motivated, and that energy combined with his enthusiasm met with a synergy that was not only fun but super productive. The weight melted off to the tune of 80lbs which sounds disgusting as I write it but it felt great. I felt lighter both physically and emotionally, and my confidence and self-esteem began to become positive and healthy again. My thoughts became more positive and I became more skilled at being open, non-judgmental, accepting, and better at letting things go, not to mention cultivating a deepening practice of gratitude, especially for the people in my life who generously continue to offer acceptance, love, and support.

Mindfully Fit is designed to provide an attitude of kindness, compassion, and mindfulness all in the endeavor to bring fun to your workouts and be more healthy and well, and working out in a group you may find there is power in connection with others. So if you feel compelled in your own individual workouts or if you join a group, or even wish to come workout with us at Mindfully Fit please know it is never too late to begin again. Each moment is a new moment.

What is mPEAK?

by richard | Sep 7, 2020 | Uncategorized

I first heard about mPEAK (Mindful Performance Enhancement, Awareness & Knowledge) a few years ago when I began my training as a mindfulness based stress reduction teacher at the Center for Mindfulness at UC San Diego. mPEAK is a performance training program based on Jon Kabat Zinn’s Mindfulness Based Stress Reduction (MBSR) program that has since caught on with law enforcement organizations such as the Department of Homeland Security, elite professional, and amateur athletes from MMA fighters to extreme sport runners, executives, physicians, and other high performers, although it was originally designed by neuroscientists for the USA BMX Cycling Team.

Go to an mPEAK course and you will meet some truly amazing people, at least this has been my experience. In my first course I met an ultra marathon runner, Brad, who ran the 240 mile MOAB, which blew my mind and left me in absolute awe, human beings are capable of amazing feats! Brad and his lovely wife Monica who crushes it in the private sector have now started offering mPEAK trainings in Utah which I highly recommend through RSG Performance.

Mindfulness is a way of being, and learning how to be focused, present, and equanimous in the moment can lead to a state of being called “flow” aka “being in the zone” in which performance is at its highest peak and our skills are able to emerge to meet the the various challenges at hand. Learning how to do this and perform under stress and pressure, i.e. a championship game or final round in a golf tournament, winning a race, or thriing in the octagon in Mixed Martial Arts can be all the difference in the world.

For law enforcement and first responders in can be being situationally aware enough to see and avoid danger before it arrives or during, survive, and learn how to transition back to home life and then be present with loved ones. However, we don’t always win, sometimes we fail, or miss the mark and get defeated. Learning how to meet those moments with compassion leads to greater resilience and fosters our ability to bounce back and not only survive but thrive.

Mindfulness meditation has been around for thousands of years being rooted in a more spiritual path although it has taken a decidedly secular tone in today’s world in its application in modern medicine. The connection to professional sports and basketball specifically went to another level with a man named George Mumford, a mindfulness coach, was asked by Kabat-Zinn to help a then young NBA basketball coach Phil Jackson foster cohesion with his team when Michael Jordan went on his brief retirement to play baseball. Jackson, who won two NBA championships as a player with the New York Knicks, and eleven as a coach with the Chicago Bulls and LA Lakers would later affectionately be nicknamed the “Zen Master.”

However, it was Mumford, an MBSR teacher and author of “The Mindful Athlete,” a former collegiate basketball player at UMASS and roommate of the marvelous Dr. Julius Erving, who was behind the scenes in these championship moments helping those teams achieve greatness and even helping Shaq hit free throws (I am not hating, I am a Shaq fan)! This was highlighted in a study published in the Journal of Clinical Sports Psychology (A. Gooding and F. Gardner 2009) which showed amond Divion I Men’s Basketball players that mindfulness training helped increase free throw percentage by 5.75%, an amount that would likely impact a team’s overall win/loss percentage dramtically. This is exactly why mPEAK is gaining traction. Think about this, Michael Jordan, Kobe Bryant (RIP), Scottie Pippen, Shaquille O’Neal and so many great players from those teams undergoing mindfulness training to perform their best under pressure.

When I first got into competitive golf as a young boy I never thought of the mental game as something to prioritize and practice to improve my game. Sports had always come easy to me, as I was naturally gifted physically. However, at certain points in your life you realize that you need to grow and improve. When I first tried out for DeMatha High School’s varsity golf team I missed the cut, and failed. Golf is slightly different when it comes to physical skills, as I could not outrun the competition. I was angry and was determined to make it the next year. I worked very hard, reading and learning how hard Ben Hogan worked, with images of his hands bleeding, and accomplished that goal. I even purchased Ben Hogan Apex irons to harness his hard work and determination, the mind is funny sometimes.

In the midst of this I will offer a personal story. In one of my first competitive junior golf tournaments I entered a playoff in one of the more prestigious local junior tournaments in the Washington Metropolitan Area. I was new at this but they announced our names and other players and fans started to flock around the hole. I started to feel… PRESSURE. I was able to nervously hit my tee shot into the fairway but I started to overanalyze my approach shot. I was in my head playing out various scenarios and ended up shanking the shot into a hazard. I was devastatingly embarrassed, and rightfully so. I was so angry at myself. I called myself all sorts of negative names in my mind and crushed myself with my inner critic. No one saw this, it was all invisible, but the devastation was done. I failed, it hurt, and it sucked. No one loves failing. And yet there are ways to relate to this experience and be mindful to overcome failure and get better! Afterall, it was simply a moment in time, and an opportunity to learn and grow from. I could have met that moment wither kindness if I had the tools to do so.

I will share another story regarding law enforcement. Many years ago my friends father who was and is a good man and police officer in Prince George’s County Maryland found himself in the worst situation. His name is Gary Sommers. He was with special operations on the SWAT Team and during a drug raid in a tragic sequence of events he accidentally shot his best friend and fellow brother in blue, Mark Murphy, whom he was covering and who had breached the doorway of a drug den. Officer Sommers was one of the best, it was an accident, and one that he beat himself up over, he was filled with guilt, hated himself for the mistake, and even contemplated suicide. His story is powerful and enduring. This event was a tragic accident. His friend simply moved into his line of fire as he was trying to protect him, an unfortunate blue on blue incident.

This was clearly traumatic for him and his family and also the family of Officer Murphy, and thankfully he is able to share his story with other first responders. Officer Sommers is a strong and resilient man, but he also needed help to get through all of this. He was physically strong but the mental strength and aptitude is not often taught to men and women of law enforcement and first responders. Learning how to be mindful in these moments can help us to soak in succes and adaptively cope with failure in productive ways. Officer Sommers could have folded and swallowed his pistol but he didn’t, and that took courage, strength and resilience. Police lost more men and women to suicide, 159, than in the line of duty last year. Self care programs and skills are available, and we can do better.

I want to make clear that for those soldiers, officers, abd first responders who have left the world too soon, and there are far too many of them that there is help available! Psychiatrists, psychologists, counselors, physicians, often have therapists, and if they don’t they probably should in my opinion. There should be no shame in getting help, in fact it should be celebrated because it does take strength, courage, and compassion.

The mPEAK program is geared towards learning how to perform at your highest level in your specific area of performance. Whether you are a first responder, elite athlete, surgeon, lawyer, driven professional, entrepreneur, or anyone else looking on how to increase your level of performance there are skills you can learn to accomplish these goals. What is mPEAK? As a student and now trained mPEAK coach it is a way of relating to life that you can apply to being your best self, in whatever area of performance you choose to focus on and perform your best.

The mPEAK program is currently under the direction of Pete Kirchmer and Dr. Amy Saltzman and was founded by Dr. Lori Haase and Dr. Martin Paulus, and the UCSD Center for Mindfulness leaders Executive Director Dr. Steven Hickman and Managing Director Allan Goldstein.

Courses will be offered in the Baltimore/Washington Metro Region this year.

Building Mental Toughness

by richard | Sep 7, 2020 | Uncategorized

I had never heard of Jesse Itzler before yesterday, but I know of Joe Rogan and he tends interview some fascinating people who are doing some cool things, from MMA fighters, entertainers, comedians, and politicians, and he tends to be pretty non-judgmental when doing so, dare I say mindfully. Not too many people are as open minded in our society today. Anyway the segment of his podcast I watched was about the month that Jesse Itzler hired David Goggins, a certified badass and former Navy SEAL to live with him for a month to shake things up in his life.

Watch Itzler and Rogan Interview Here.

The first part of the video discusses how Goggins starts out by challenging Itzler to do as many pull ups as he can at the gym. He does as told and when he has had enough, maybe eight pull ups later, he stops. Then Goggins tells him he is going to do 100 more pull ups. When? RIGHT NOW. And so the task ensues until Itzler has eventually completed 100 more pull ups, shattering the construct or limiting belief in his mind that doing that many pull ups was “impossible.” The implication is that we are all capable on some level of achieving more more than we think we can.

This also goes to a core fundamental in mindful performance training where we learn to get out of our own way. We all have narratives about our performance story that we tell ourselves. What we can do, or think we can do, or we look back at what we have achieved or not achieved, maybe we failed, got hurt, or didn’t finish.

When is the last time you did 100 pull ups? If I demanded you do them right now, what would be the thoughts or feelings that showed up? Mine would go something like this…This is crazy, I’ve never done this before, I can’t do this, I wonder if I could do it?, I doubt I could do that many, that would probably hurt after a while, it hurts just thinking about this, I wonder how many I could do? Did I mention this is crazy?, good thing this is isn’t actually happening to me right now…

The progression of thought that unfolded previously is mostly limiting my imaginary performance of doing 100 pull ups with seeds of doubt, barely acknowledging it is possible. However it is possible once we give ourselves space with our thoughts and get out of our own way. Itzler completed the task demanded by Goggins, and got exactly what he needed. The belief is inspiring, we can all accomplish more than we think we can. Our thoughts are simply mental events that come and go, and are not the truth of things.

David Goggins bleeds motivation, has competed in many extreme events, and is the Guinness world record holder for completing pull ups in a day. He completed 5,804 pull ups and even wore a 30lb back pack in a 24 hour period. He has done many other impressive things as well. He even ran eight 100 mile marathons, eight weekends in a row. Think about THAT! What thoughts are in your head right now? I am stunned. His story is compelling, worth soaking in, and sharing with others. He was not always fit and mentally tough, he had to train his mind, and sometimes he fails, but his mentality is brutally tough, he was a Navy SEAL for a reason.

Watch Rogan and Goggins Interview Here.

Jesse Itzler used the experience to continue to compete in extreme competitions, innovate, and develop his coaching and other businesses. Both men are inspiring and live life fully in the moment, making them mindful competitors, and can help us all learn to engage more fully in our lives to reach beyond what we think we can achieve in a very real way.

One exercise to start getting mentally tough is to pick an activity or something you have never done that you think will be uncomfortable and try doing it for a week. Be mindful of any fear or doubts and focus on the task, and see how it really goes. One example could be taking a cold shower for the week, attempting a physical challenge, or facing a fear, trying a new food. The point is not to injure or hurt yourself but see how you react when you face a challenge or discomfort. Once you start to become mindful of your relationship with discomfort seeing how you might apply this experience to learn and grow in areas of your life that may need a kind and compassionate attention.

Update: I had to modify them but I did 115 pull ups after completing this article. Anything is possible.

Benefits of HIIT

by richard | Sep 7, 2020 | Uncategorized

Jim is a mindfulness based stress reduction teacher, mPEAK Coach in Training, licensed clinical professional counselor and certified personal trainer.

John is an outstanding certified personal trainer and founder of Happy Hour Fitness.

Jim-

Part of the mission here at Journey Mindfulness is to help people learn how to face the challenges of life and stress with compassion and ultimately grow stronger and become more resilient. One aspect that I have struggled with for years is my own maladaptive coping patterns to stress with food and alcohol, which is very helpful in gaining weight and unwanted belly fat. Belly fat of course can wreak havoc on your health, and as my doctor told me could lead to an early grave if I did not change course. Poor food choices and my personal favorite red wine although delicious can also impact your psychological health, relationships, and energy for the daily grind.

Practicing mindfulness can help us become aware of our minds, feelings, body, and coping patterns (See the Four Foundations of Mindfulness Here). By cultivating awareness we can then alter our ways and adapt to stress in more healthy ways if we choose to and with greater certainty of mind. One of the healthier ways I have learned to lose weight and manage stress is incorporating HIIT (High-Intensity Interval Training) into my my life, which is done by alternating intense bursts of activity with periods of rest, to allow for recovery. I was first introduced to the concept of HIIT by the amazing Dr. Mark Wells of Advanced Chiropractic and it sounded too good to be true but he was convincing. Then I finally took the plunge and started training with John Clingerman Jr., a Certified Personal Trainer of Happy Hour Fitness, and started to see rapid and impactful results, which made me a believer.

Have trouble finding time for exercise? Not anymore. For starters HIIT is smart and efficient, with positive fitness results the same or better in less time. HIIT workouts should be about 15 to 30 minutes. The greater the intensity (with safety and stability) the better the results. HIIT is actually enjoyable, interesting, and can be FUN! In one study with new exercisers they reported HIIT to be more fun than steady-paced cardio. Keeping something interesting is one aspect of Flow States that can be key for improving peak performance cultivated in the cutting edge mPEAK program at the UCSD Center for Mindfulness.

It is not just for crossfitters and the super fit, in fact people with diabetes, heart disease, and heart failure can benefit (under proper physician evaluation and supervision). In fact it is a common prescription for cardiac patients in recovery at the Mayo Clinic. However, please note that this is done under care of physicians. So it is no surprise that HIIT can be good for your heart and improving blood flow.

Effort does not always have to be maximum (read 80-90%) to have benefits either. This is also where mindfulness of body and mind can be helpful to improve training and limit the potential in injury not just with peak performers but with us regular folk. Research has also found that measurable positive outcomes occurred in just two weeks or six workouts in fitness and metabolism. This is also due to positive adaptations that occur within the nervous system. HIIT doesn’t have to be your main form of training and can also complement moderate cardio in between days for maximum benefit, and can be a great change of pace.

John-

HIIT workouts can incorporate fun, exciting, and new variations to even the most common exercises. Take the push-up for example. You can make this fitness staple part of your HIIT workout for varying degrees of fitness. From beginner to advanced. You have standard push-ups all the way to plyometric push-ups, which Jim and myself have incorporated into his fitness training.

Another benefit which Jim mentions above is that with the ability to cater to so many fitness levels, we can create a constantly growing and evolving workout. This enables us to keep your muscles ever growing with the benefit of muscle confusion. Muscle confusion is important for the body, because it keeps your muscles from becoming used to one move over and over.

As well as keeping your mind entertained with new moves. This will help keep you on track to keep your body mindful and fresh. It’s almost like putting a brand new pair of socks on every day.

HIIT workouts make it easy for all age levels to get involved in fitness. As well as people with varying degrees of health issues. There are benefits for everyone from diabetics to people with cardiovascular issues involving the heart. HIIT workouts are one of the best ways to get your blood flowing and increase your oxygen levels. Making your heart more efficient with everything from lifting the heaviest weights all the way to walking through the supermarket. This will also help your mood by stimulating your body to release endorphins to your brain in turn making you a much happier person !

HIIT workouts are a good substitute for people trying to quit smoking, drinking alcohol, or even late night eating. Throw in a good 15-20 minute HIIT workout and it will make you feel like your ready to conquer the world!

It’s an enjoyable workout to be had for all. I encourage you all to check back in with us with your results from your own HIIT WORKOUTS! Hope you enjoy this article and maybe it will encourage some people to take a new step into their fitness journey.

A Mindful Man: Bill Murray

by richard | Sep 7, 2020 | Uncategorized

Bill Murray is a national treasure, and that is no small statement. I have thought about it for a few years and if I could get my wish to hang out with any celebrity in the world, it would be him. Even if he wasn’t a celebrity, is there anyone who has more fun and enjoys life so much? He is the epitome of what it is to live in the moment and be be mindful, and I think we could all learn about living life from him.

Dr. Peter Venkman (Bill Murray) solidified himself as a cultural icon in the 1984 classic Ghostbusters. Bill Murray is not afraid of no ghosts, nor gophers, and embraces singing karaoke in Japan with a nice glass of Suntory whiskey. I was a toddler when Ghostbusters was created at the time, but would later come to appreciate that and many roles that Murray has played over time. His time on the silver screen has been mostly memorable, and if you know anything about Bill Murray, you probably love him too. If you don’t, I won’t judge you, but I highly recommend checking out some of his best and worst moments here on Deadspin. Whether it is firing up the crowd with chants of “America” during the Ryder Cup or Cubs fans during the seventh inning stretch during the world series the man brings it to the max.

I am fortunate to meet a lot of people in my day job as a psychotherapist, and I spend a lot of time working on being mindful in my life, sometimes I am even successful. And one of the things I probably enjoy most is seeing someone embrace life to the max, while simultaneously bringing others up to their level. That is a rare skill that Murray has mastered in life and in film.

A quick google search and you will find that there are too many Bill Murray stories to attempt to chronicle. The man participates in life wherever he is. One of the most influential leaders of the mindful movement over the last 40 years, Jon Kabat-Zinn, wrote a book, “Wherever You Go, There You Are.” That is the wonderful and fearless Bill Murray, the most mindful man in America, or one of them. A bold claim, but that’s how I feel. May we all be so fortunate to embrace life like he does, full of exuberance and joy.

In our stress reduction classes, sometimes we meditate and focus our attention on a visualization of a mountain and seek to encompass the strength, stability, and enduring nature of the mountain in ourselves and our own lives despite the many changes that happen from moment to moment. That can be very powerful for people to help them especially in difficult or more challenging moments. Now imagine taking in the strength of a mountain and bringing it with you in each moment of your life, and seeing if you can have as much fun as Bill Murray does living fully in the present. What might you change? How would you like to live?

One Bill Murray story that caught my attention a few years ago is when he stumbled into the middle of a bachelor party. I can imagine most celebrities being hurried away from the rowdy celebrating group of young men, but not Bill Murray. He stopped, listened, and had a conversation with the young men about life, death, and love. It was a thrill, meaningful and touching as he gave them some advice from an older man who has been living mindfully for a while now. He gave the young men the memory of lifetime, and we have another Bill Murray story to celebrate and hopefully remind us how to live life more fully in the present moment. You can watch this memorable cell phone video HERE.

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