Field Notes

In Honor and Memory

2012-01-15T15:37:00.000-07:00

It is with much sadness, profound gratitude for his teachings, and joy in his friendship I give honor to the memory of a true master and spirit and one of my dearest teachers; Sensei Lawrence Kishiyama.
What is Harmony?
Who is harmonious?
Mountain does not worry.
River does not worry.
Clouds do no worrying.
Wind does no worrying.
Moon does not worry.
Stars do no worrying.
Ocean does not worry.
Earth does not worry.
Universe does not worry.
Harmony.
When nature wills my action,
I allow my life its destiny.
~ L. Kishiyama

Our life in this world

2012-01-12T23:00:00.000-07:00

世の中は
何にたとへん
山彦の
こたふる聲の
空しきがごと
Our life in this world -
to what shall I compare it?
Its like an echo
resounding through the mountains
and off into the empty sky.
~Ryokan

Sensei

2012-01-06T22:18:00.002-07:00

Giving a deep bow of gratitude, respect, and concern for one of my teachers (Go Jo Kudo and Ai Imawa); Sensei Larry Kaoru Kishiyama. Donations to help of any kind are greatly appreciated. To contribute please send your check made out to The Larry Kishiyama Fund to

The Larry Kishiyama Fund
c/o Stephanie Miller
Summit Bank & Trust
2002 East Coalton Road
Broomfield, CO 80027 http://www.calmingthedragon.com/

Under the desert sun..

2011-12-25T13:55:00.002-07:00

‎"Under the desert sun, in the dogmatic clarity, the fables of theology and the myths of classical philosophy dissolve like mist. The air is clean, the rock cuts cruelly into flesh; shatter the rock and the odor of flint rises to your nostrils, bitter and sharp. Whirlwinds dance accross the salt flats, a pillar of dust by day; the thornbush breaks into flame at night. What does it mean? It means nothing. It is as it is and has no need for meaning. The desert lies beneath and soars beyond any possible human qualification. Therefore, sublime." EA

sacred season

2011-12-24T16:57:00.000-07:00

I enjoy a good deal of time out in the piñon and juniper, aspen glades with snowshoe or ski; forging strength as I play with iron and resistance, working mental and physical sharpness in the dojo, hanging with my husky along trails, sitting on the zafu in the early morning, chopping wood to warm the house, reading both the wisdom of sages the narratives of good story tellers, teaching and coaching and serving others whom engage what matters. I strive to take joy and meaning in each season and day. Suffice it to say 'I don't get out much' indulging in the sensationalism of the latest news; don't hear all the whining of the shallow petty minded people; I'm unaware of the existence of what people are watching on TV these days, am generally behind on the latest triad of this self righteous group or that one. Even on ol facebook that I venture on to I'm pretty selective as to whom I follow or give attention to. Essentially I do my best to avoid the inanity out there at its epidemic level. Its a matter of choice of what direction to face in life. Recently though I discovered there was a 'war on Christmas'. "Oh really?" I thought. I thought Christmas already conceded its loss to consumerism, materialism, and greed quite some time ago? Turns out some folk are all offended by others who might like to voice their best to another by saying 'Happy Holidays' or 'Seasons Greetings' rather than limit themselves to 'Merry Christmas' and vice versa. Are you kidding me?
Se basically it is a redo of the 'put Christ back in Christmas.' Seems to me that is a individual choice for those who embrace the Christian tradition. Okay then, will can't we put Christmas back in the Solstice? Considering the reality that the bulk of Christmas customs and rituals grew out of or were outright usurped from pagan traditions and other faiths, including the date, and by and large the nativity story there should be nothing 'wrong' with acknowledging such. For that matter the salutation 'Happy Holidays' originates in the Christian tradition as a way of acknowledging all the many holy days of the period that were and are a part of the season in the Christian tradition.

Hmmm seems to be a lot of religious bullies out there. Sad this time of year.. sad any time.. So my first encouragement is for you to follow my lead.. leave all 'that' behind for the petty people. Rise above it and practice your own expression of living life deliberately, with robust vigor for yourself and compassion for others.

Secondly, consider what 'REALLY' matters..

A few years ago here I wrote this...

I assuredly affirm the beauty and wonder of celebrating the birth of a man whose best teachings, if and when practiced, bring goodness to our world. .. and I trust the season has found you discovering joy, practicing happiness, and diligent in your training. As the solstice illuminates for us, it is often during the darkest periods that in-light-ment begins its movement towards us in our lives. Yet, I know this season, this holiday is full of hype, of overt materialism, of crowds, and many ugly things and often ugly people.

It is yet regarded as holy time of days. This is possible because that which is holy about it transcends that which is not to such a degree that nothing truly does erase its sacredness. It is only a matter of opening your eyes to it...It is an opportunity to realize a little deeper the sacredness of all the time in our lives. It is sacramental in that sense...helps us see and feel and realize what is ALWAYS there... in our midst.

Its not about sales, or commercials, or silly movies, or even being an adherent of one faith or wisdom tradition or another. Its not about stressing over everything being just right and all the right gifts being there on time, especially when it sacrifices the experiences and lives that do matter.

We don’t have to believe that Mary was a virgin, or Jesus was born in Bethlehem, or that magi made a visitation. We don’t have to believe in any of those tales to still celebrate the reality that such a remarkable man was born. A man whose enlightened life and teachings are so full of light. Teachings that do convey a deeper truth that can be born this time of year; of kindness, and giving, of gratitude, of consideration for others...of being truly noble in your thoughts, deeds, words. Forgive me but I feel this is really what such a time is about, rather than adhering to dogmas or propositions or gizmos from Christmas sales .

You and I still can be enchanted by the ancient recognition of the solstice. Even if scientifically explained it is none the less powerful in its ancient meaning, I think more meaningful.

There are deeper reasons for celebrating and for recognizing and for participating in this time than the shallow surface which is all that reach most. In churches, with exceptions now and then, few realize what they are invoking...lost in literalizing stories and rituals as they are. Other people find that in drumming up the solstice sun on snowy icy rock they feel a deep vibration this time of year and seek to respond to it in harmony with the rhythms of the earth, even if their own lives are not lived in harmony. Some people light candles, give gifts, sign carols or chants, still themselves in meditation. At some level there can be enough of awakening to realize there is something going on; That there is a participation in something more ancient than what is happening today, or two thousand years ago, or even many millennia ago.

This sacred time for myself is about preparing for the sacred, and receiving it. This is why I like to have things clean, done, and welcoming. This is why I yearn to move with a high clear pounding heart in cool air preparing spirit and body. Of being kind to strangers, even if they are inappropriate or oblivious; of living in a deeper way which might stay with me a little longer and deeper each year. I encourage each of you towards the same. Enjoy as much of this time in sweat, and stillness, and away from sofa and sweets and computers and the television.

Remember this, live these days with a deeper practice than how much food you can eat or how many gifts you can acquire or how much you can get by with being a slouch. Give the real gifts of forgiveness, kindness, help, understanding, patience, encouragement, gratitude. Be generous in each of these. Give yourself the gift of sacred sweat, of time for stillness, of discipline that is liberating and empowering rather than indulging in moodiness, sour attitudes, holiday hype and more calories than a ultra athlete could use.

Open your eyes, open your ears, open your heart.

Sensei Sheader

Stuckness

2011-11-27T10:37:00.002-07:00

I encounter a plethora of people in our society, perhaps a growing majority, whom suffer the maladies of heaviness, excess weight, chronic depression both mental and physical, chronic back issues, frequent illness, stuckness, and general to intense lack of vitality. These people struggle a lot and I feel for them. A good many, probably more than I realize are on antidepressants and the like. Yet, without passing judgment I witness again and again habits and life style patterns that don't merely contribute but cause these experiences of dis-ease. The most common of these in no particular order are:
• Sitting for extended periods and for hours a day
• A diet high in starches, sugars, high glycemic and processed foods, wheat, and milk products, and
alcohol while scarce in vegetables, lean protein, fiber, omega 3's, Vit D, B vitamins.
• Inadequate daily sunlight and fresh air
• Insufficient and appropriate sleep patterns out of balance with circadian rhythms
• Excessive amount of time in front of computer and tv screens (usually combined with sitting, staying up late, and eating junk)
• Inadequate if any regular daily exercise and training.
Now any one of those alone could and likely will cause the symptoms above. More than one and the experience of dis-ease including increasing likelihood of more serious disease in the long term, is compounded. In fact this is the exact protocol I'd prescribe for such a disaster! Frankly I don't think taking any meds or antidepressants are going to correct things.. you can't overcome these choices with any medication. Come on people wake up!!!!

In contrast, to reverse course and reverse it radically becoming a person of vitality, health, with a positive experience of life the following is prescribed:
• Limit sitting for extended periods, taking regular compensatory movement 'snacks' when one is required by work or school to sit. Adopt a moving rather than sedentary life.
• Reduce and eliminate sugar, starch, processed, wheat based foods, and alcohol from the diet and replace with vegetables, fiber, high nutrient foods, lean protein, omega 3's such as fish oil, regular intake of filtered water, and Vit D and B vitamin supplements if necessary.
• Each day get outside for at least one hour of daylight. This not only enables Vit D production during the warmer months but even in the dead of winter affects neural and hormonal function reversing the affects of S.A.D. Note S.A.D. can occur even summer to those whom shut themselves inside for the bulk of the day.
• Make a practice of not only getting 7-9 hours of sleep a night but in tune with circadian cycles by getting to bed by ten more than not and getting up by 6 more than not.
• Limit exposure beyond work and regulated recreational time to computer and tv screens as not only does this affect brain chemistry and circadian rhythms but is too often combined with staying up late, sitting, and inadequate movement, generating disruptions on all fronts.
• Make a discipline of daily exercise for your appropriate level of fitness. Outside is even better.

Any single one of these disciplines will empower and heal. Combine them and the total response will be profound in regathering a life of well-being.

Grace

2011-11-24T16:20:00.001-07:00

This Food is the Gift of the whole universe:
The earth, the sky, and much hard work.
May we live in a way that makes us worthy to receive it.
May we transform our unskillful states of mind, live with compassion, and eat in moderation.
May we take only foods that nourish us and prevent illness.
We accept this food so that we may realize the path of understanding and love.

Beautiful, meaningful, mindful...a celelbration of all between Mother Earth and Father Sky. Yet without any bow to the supernatural or any dieties. No invocation or petitions (except to our own higher nature)...simply generating a posture towards the universe, towards all that is.

~ Zen Buddhist Five Contemplations. TNH

Pain

2011-11-15T10:13:00.000-07:00

Concerning Pain in training (and life): Pain is only a sensation.. and one must differentiate between hurting damaging pain (punitive) and the pain that comes with exertion and effort (purifying) . They might both be wholly uncomfortable but are completely different in origin and effect. Most people who struggle in their training and competition are doing so because they confuse these two and secondly because of the enormous amount of resistance they generate against the 'pain'. With mindfulness you learn to differentiate and with courage you learn to stop fearfully resisting and transcend the discomfort of exertion...effortless effort. Its like moving from a head wind to a tail wind. Tension evaporates replaced with speed, strength, clarity, flow.

2011-11-10T16:29:00.002-07:00

Real Food

2011-11-09T11:32:00.002-07:00

What I'm up to. How 'bout you?

2011-11-04T13:33:00.001-06:00

In contrast to yesterdays post...

2011-10-28T10:55:00.001-06:00

From my buddy John at Physical Living and Coach Sonnon

Whats killing you..

2011-10-26T15:12:00.002-06:00

Via: Medical Billing And Coding

Become more

2011-10-25T06:34:00.002-06:00

“The highest reward for man's toil is not what he gets for it, but what he becomes by it.” - John Ruskin

What are you becoming today? Which direction are you facing? Are you squandering your opportunities because of your youth or resigning yourself to complacency due to your years? Squandering and stagnation..neither serve the evolution of your deeper nature nor reflect a life of authenticity. Embrace the essential modes of the life lived with robust vitality and liberating wisdom. Become more than the shape of a chair and mind of a sound bite.

What If? An experiment in Living Well Part 1

2011-09-26T15:28:00.001-06:00

you got up early each morning for meditation

you gave up news, in all media forms

you went to bed each night by ten

you gave up all junk tv, computer, and radio

you limited recreational computer to a max of 30 minutes a day 3 days a week

you read 1-2 hours a day, at least half that time educational reading

you only consumed fresh vegetables, lean protein, and fresh fruit...no crap, no sweets, no processed. Only water and teas

you exercised 1-2 hours a day

you refused to engage in any gossip, unkind speech, cynical conversations, drama, or meaningless chatter

you spent at least 1-2 hours outside, preferably in nature, a day

you eliminated half of your 'stuff' and attended to mindfully and diligently cleaning your environment some each day

The Passage

2011-09-12T12:26:00.001-06:00

Imogene Pass ~
This past Saturday I enjoyed my third pilgrimage run over the beautiful Imogene Pass thru the sacred peaks of San Juan's. That run, its beauty, demands, and spirit never cease to amaze me and challenge me... 3/4 of the way up I found myself in the top 20 on pace for a 2:30-40 finishing time. As can happen a little 'bug' or who knows what asserted itself so backing off a tad I went with the flow of the mountain finishing 9th in my age group and top 15% over all. No regrets. Never regrets.Especially proud of my son Kerry for finishing his first Imogene with gallant tenacity. In addition, a joy to share the pilgrimage with my old WF bro Steve from Durango and Grand Junction friend Lara on her first run of the passage.

An interesting insight Kerry made... that the demographic of those running over the mountain revealed a completely different kind of character and ethos of most those we meet in daily life, not only in a fit body but in mind and perspective and values. Furthermore that if the majority of americans and of society embraced such a life and experienced such events that the whole character of the country would be entirely different. More mindful, more appreciative, more dialed in to what matters. Ripples. He is absolutely right.

Choose well.

2011-09-04T12:43:00.001-06:00

Another day of training, of caring for beloved dog on her last journey, tending to the cares of house and home and practice...Its a 'long obedience in the same direction...' that matters as Nietzsche wrote, yet as my good friend Cheyenne has observed "why train when you can enjoy instant gratification of the tv, the computer, the game console, the cell phone?" While yet another friend, Angie, observed "You can't upload love, download time and google all the answers to your life's questions. You got to live some of your life."

What's your choice for the day, for this life? Choose well.

Missing Out

2011-08-31T09:46:00.001-06:00

Another summer is on the way out. Each summer has its own story and events. Like the days and seasons and years before us one can never know what unexpected happenings will occur. This one was most notable in that it was the first summer since 90 that our son Kerry was not living with us and at the same time likely the last summer our daughter Lorien is with is as she soon departs for the Northwest and the college life that awaits her. A summer of transitions and themes...

I found my summer trajectory focused on running more than I had originally envisioned last spring. Early on my son Kerry conveyed he was interested in running the fabled Imogene Pass Run. A 17 = mile mountain run from Ouray to Telluride held each September. I and Linda have both done it twice. It had not really been in my plans but a few years back when Kerry was interested but unable due to XC I said post high school if was ever inclined I'd do it with him. Sure enough he pulled that card.

All the training has been good though some difficult. Won a alpine race early in June but July found me with a strained calf and little running. With some new shoes (inov-8's) healing was accelerated and training back into gear. That's the beauty of a event like Imogene... the running and training leading up to it. I prep myself but have no reason or compulsion to be type A about it. For me its a matter of vitality and strength. If I am not experiencing those then I adjust. Coupled with my martial arts this summer I am doing less milage than in the past yet the longer runs are ever more like silk.

Our bodies and minds thereof are dynamic, and fitness is something you engage each day rather than some mere destination or attainment. Its about experiencing your vitality each day and giving it the appropriate challenge to grow with fluidity. Static liner fitness is a bore. A practice that is both play and discipline, that is fluid and dynamic, that is linked with natural seasons of body and earth not only enables you to enjoy events like Imogene, it enables you to take in with equanimity and joy and strength the other events in your life both easy and hard, joyful and sad, mellow and stressful like no other practice.

This brings me to my thoughts the other day... running a favorite alpine trail with my son on my birthday of 51 years I found myself gliding thru conifer, spruce, aspen; late summer wildflowers about mother earth, father sky above giving gentle rumbles of thunder; a slight breeze carrying the distant scent of rain and balsam from the forest floor rising up before me; my feet lightly touching up on rock and earth and pine needle, my breath steady yet at ease. There was effort yet no struggle...wei wu wei as the taoists call it, the experience of vitality and sight and sense enabled by the gift of movement thru a local of the verse that only a running pace provides.

It occurred to me however, in this day and age how so very few could do and enjoy this act as inherent and as natural to us as the blood in our veins. It reminds me of the words of the ancient Greek Philosopher Socrates "No one has a right to be an amateur in the matter for physical training… What a disgrace it is for a one to grow old without ever seeing the beauty and strength of which his/her body is capable.”

We are only here for a moment. I remain bewildered and honestly, disgusted, with the disregard the majority show towards health, fitness, strength and the very vitality provided to us to more fully experience this thin place and time we have between earth and sky. Why else are they here? are you here? To generate a good 401K? Pitiful. Sad. Man are they missing out.

Planting seeds

2011-06-14T09:41:00.001-06:00

When you plant seeds in the garden, you don’t dig them up every day to see if they have sprouted yet. You simply water them and clear away the weeds; you know that the seeds will grow in time. Similarly, just do your daily practice and cultivate a kind heart. Abandon impatience and instead be content creating the causes for goodness; the results will come when they’re ready.
-Bhikshuni Thubten Chodron

What seeds are planting each day? How are you tending the soil, being patient, trusting in the long nurture?
It is the journey, the cultivation that really matters. The trust in the one verse to bring things about. Practice Practice Practice. True you look ahead to the harvest but right now you pay attention to what is in front you and what you must do and not do each day as you face that direction.
For myself I seek to live each day deliberate and simple so that the complexity of challenge and growth flows naturally. I train (with a balance of the steady and complex) each day, I read and study, I embrace movement and play, I tend to kindness and honor and love in my relationships, I care for what is mine, and I reside in the indigenous habitat of nature more than not. I create the causes for goodness and vitality. That is my duty.

its simple

2011-06-11T11:14:00.001-06:00

Eat like a hunter-gatherer rather than a farmer...
let alone a consumer of the agribusiness sugar laden pesticide ridden antibiotic saturated homogenized processed factory manufactured environmentally destructive cruelty derived product thrown at us 24/7/365 that pretends to actually be edible food.

Courage and Anxiety

2011-05-12T11:34:00.000-06:00

Anxiety...its going around..the age we are in it is almost like its 'in the air and water'... Yet at the same time one must step outside of these anxiety events just as they step outside of pain in exertion and realize suffering is choice, an interpretation of events in your life. What direction are you facing? what do you do each day each moment to reclaim your center, your balance, your ground, your hozjo?

I teach that you respond and reclaim your ground with courage... courage is far more important than success or safety or failure. Don't really give a damn about those..all virtues all excellence is on a foundation of courage...it must be foremost and cultivated each day thru thousands of getting back up on the horse.

a beautiful post

2011-04-06T09:37:00.000-06:00

befriending not breaking..

Renunciation, and what have you relinquished in order to live free and joyfully?

2011-04-01T10:56:00.006-06:00

I have given up...
faith for truth
hope for vision
belief for wisdom
dogma for knowledge
success for excellence
certitude for wonder
spirituality for vibrancy
finding for forging

Sunlight...its that time of year...

2011-03-31T10:02:00.002-06:00

If there is one thing many of us have difficulty figuring out it is balance. The topic of the dangers of the sun being one of them. I am fortunate in having enough premed and health education, not to mention contact with physicians who stay on top of the research to benefit from accumulated wisdom.
Case in point. For several years we have all been told, and to the substantial profit of pharmaceutical companies, that we should avoid sunlight on our skin at all costs, and live under a constant thick layer of sunscreen and shade. It is true that sun damage can be nasty, causing everything from premature aging to skin cancer, even deadly skin cancer. This comes from OVER exposure,and particularly from sun burns. As research and common sense show however, too little sunlight exposure is as, if not even more dangerous. In fact, too little sunlight is now identified as one of the most significant factors in number of cancers, including skin cancer!
Furthermore the deficiency of Vit D, primarily produced via sun exposure, leads to great many other ailments including osteoporosis, bone loss, depression, immune dysfunction, cardio decrease, muscle loss. etc etc. All the while your skin is absorbing any number of toxins via synthetically produced sunscreens. Olympic medalist Denna Kastor, whom I share a coach with (Dr Joe Vigil) is the classic case. Having a predisposition towards skin cancer she got near fanatic about sun protection and sunscreen. In time, even with a outstanding diet and training, her bone loss was severe enough (not to mention other effects such as continued pre-cancer and skin cancer cells) that her foot broke during the Olympic marathon. The cause; lack of Vit D via the sun. Since then Denna, under the direction of her physicians, not only has upped her intake of Vit D via diet but includes 30 plus minutes minimum of daily exposed sunlight to as much of her skin as possible before applying sunscreen. Now she not only feels way stronger, her bones are solid again, her mental clarity is improved, and her skin is the healthiest it has ever been.
Her doctors gave her essentially the same prescription I have been given by no less than 5 physicians including two dermatologists.. to maintain a diet rich in vit D (including a cod-liver oil supplement) and 30-90 minutes of exposed sunlight a day without ever ever getting burned. Furthermore that a "light" tan provides protection against a damaging potential sunburn. Guess what? My pre-cancer and skin cancers cells have disappeared to near nothing. Any I do experience are likely the result of sunburns I suffered years ago in my youth.
I encourage you all to read the following links as a back up to my own insights.
Remember, I am not a physician, only sharing my own insights and experience as an athlete and fitness professional. Check this out on your own, I am not responsible for either your sunburns, skin cancer, or pasty white sun starved body.

http://www.msnbc.msn.com/ID/7875140/

http://www.abc.net.au/catalyst/stories/s805444.htm

http://www.naturalnews.com/003069.html

http://runningtimes.com/Article.aspx?ArticleID=16994

http://runningtimes.com/Article.aspx?ArticleID=16940

http://www.runnersworld.com/article/0,7120,s6-242-301--13364-0,00.html

Sharing too

2011-03-08T10:46:00.002-07:00

From HMF friend Steven Blondeau's blog: http://cpgardens.blogspot.com/

Found the items below at this site...

http://www.marcandangel.com/

Guaranteed that anyone who finds these bits of advice to be trite or simplistic relishes their misery as a defining characteristic of their personality(which is a fiction anyway).
Here are 60 inconvenient truths about personal development to help you stay on track.

The acquisition of knowledge doesn’t mean you’re growing. Growing happens when what you know changes how you live.
You can’t have good ideas unless you’re willing to generate a lot of bad ones.
A good idea without action is nothing at all.
It’s not so much about finding opportunities as it is about creating them.
10% of our lives is decided by uncontrollable circumstances. 90% is decided by how we react to those circumstances.
What we don’t start today won’t be finished by tomorrow.
If you’re waiting for the perfect conditions, ideas or plans to get started, you’ll never achieve anything.
If you keep doing what you’re doing, you’ll keep getting what you’re getting.
Change is often resisted when it is needed the most.
Discipline is choosing what you want most over what you want right now. Read The 7 Habits of Highly Effective People.
The harder you work, the luckier you will become.
Kindness and hard work together will always carry you farther than intelligence.
Life is not easy, especially when you plan on achieving something worthwhile.
Tough times don’t last, but tough people do.
Lots of successful people have failed as many times as they have succeeded.
Nobody succeeds all by themselves.
Right now, there’s a lot you don’t know.
Having a plan, even a flawed one at first, is better than no plan at all.
In the beginning, you need to say “yes” to a lot of things to discover and establish your goals. Later on, you need to say “no” to a lot of things and concentrate on your goals.
No matter how you make a living or who you think you work for, you only work for one person, yourself. The big question is: What are you selling, and to whom?
We all have different strengths. What worked for someone else might not work for you.
To be great does not mean you have to dominate others. It means you have to dominate your own potential.
Being successful is a journey, not a destination.
Results are more important than the time it takes to achieve them.
Being busy and being productive are two different things.
Being happy and being successful are two different things.
You don’t have to settle. It’s simply a choice you make every day.
Life is full of opportunities to feel exactly the way you want to feel.
You have every right to be happy, but it’s up to YOU and only YOU to exercise that right.Read The Happiness Project.
You have the ability to clear negativity from your mind with a single thought.
We are all multi-dimensional human beings with simultaneous dimensions of success and failure in our lives.
Your success isn’t just about you. It’s about how you positively impact the lives around you.
Any fool can criticize, condemn and complain, and most fools do.
Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else – you are the one who gets burned.
Life isn’t always logical.
When you spend time worrying, you’re simply using your imagination to create things you don’t want.
It’s usually only as good or bad as you think it is.
There is a lesson in everything you do, and learning the lesson is how you move forward.
No matter how smart you are, you will make mistakes.
There’s no such thing as ‘risk free.’ Everything you do or don’t do has an inherent risk.
Saying “no” to right people gives you the time and resources required to say “yes” to right opportunities.
Just because you can doesn’t mean you should.
When you’re caught up in the moment and your emotions are soaring, you’re bound to make poor decisions.
Simplicity is often a major factor of success. But the process of simplifying things is rarely easy.
Cutting your losses is often better than the alternative.
It’s uncomfortable to challenge the status quo, but it’s worth it.
You can raise the bar or you can wait for others to raise it. Either way, it’s getting raised.
Oftentimes, the only reason they want you to fit in is that once you do they can ignore you and go about their business.
Confusion isn’t a bad thing. It means you’re growing and thinking.
When you see the world as it is, but insist on making it more like it could be, you matter.
When kids grow up wanting to be you, you matter.
Trying to be somebody you’re not is not sexy. Be you. That’s when you’re beautiful.
Good looks attracts the eyes. Personality attracts the heart.
Sometimes you just have to do your own thing your own way, no matter what anyone else thinks or says about you.
When you receive negative feedback, remember, it doesn’t matter how many people don’t get it, it matters how many do. Read The 4-Hour Workweek.
If you awake every morning with the thought that something wonderful will happen in your life today, and you pay close attention, you’ll often find that you’re right.
Truly ‘rich’ people need ‘less’ to be happy.
A good life is when you assume nothing, do more, need less, smile often and realize how fortunate you are right now.
If you want love, give love. If you want friends, be friendly. If you want money, provide value. It really is this simple.
If there was ever a moment to follow your passion and do something that matters to you, that moment is now.
And remember, the extra mile is the stretch of road that’s never crowded. As long as you follow your heart and never stop learning, you’ll turn not older, but newer every day.

Need A Hero?

2011-03-07T09:04:00.000-07:00

Need a hero? Here's your man. One of the toughest coolest hombre's on the planet and it has begun again TODAY! IDITAROD!!!!!

Women take Note!

2011-02-28T11:30:00.000-07:00

Good article..more to be said. Feel free to let me know and we can start a conversation.
http://reversemagazine.blogspot.com/2011/02/woman-are-wrong-about-fat-loss-and.html

Latest

2011-02-24T15:48:00.000-07:00

Few things to post here...
•First of all it is fantastic to witness the lot of you as you embrace the path of fitness and wisdom right before you. This world is crazier, scarier, and in many ways harder every single year and I feel we have some challenges and choices before us concerning that. It is our willingness as to how much we participate in that 'world' and how much we are going to take the higher path instead. Yes, the world is getting more disturbing but at the same time I for one am increasingly amazed at how phenomenal the universe and this incredible planet, our home, really are.
So you can stay on the rat racing dreadmill of society living by its terms, conditions, contracts, threats and fears, all arbitrary and contrived mind you... or you can step off and live deeper within higher without.
•Secondly...most of you have likely noticed the new and evolving High Mesa Fitness® website. It isn't done yet! More changes and additions on the way.
•Note especially that come early summer, likely in June, HMF is aiming to take some HMF friends and students on a backpack sojourn to southern Utah Canyon country. If you are interested please email me and let me know! There will be limited space.
•Lastly I will be posting occasional updates as to my own current training, races, events, and thoughts there of on this blog for those curious.

Affirming the Indigenous practices of High Mesa Fitness®

2011-01-26T11:49:00.004-07:00

http://ecco.vub.ac.be/?q=node%2F127

Glorifying Mediocrity

2010-11-17T11:28:00.003-07:00

One of prime values I was instilled with as a young man and have sought to strive for ever since is a philosophy of excellence. Likewise that few attitudes are as repulsive and as destructive as mediocrity. Mediocrity is not only a growing addiction in our society but is increasingly rewarded, encouraged, and even glorified. I see this in the schools, in sports, in music, in art, across the board. I think it one more symptom of a culture or at least a subculture that embraces the doctrines of idiocracy. The fact this is often hitched with ideology and corruption is no surprise.

I only bring up the following as another classic example of this glorification of mediocrity on hand and dismissal of excellence on the other.

Point in case... once in a great while when I return home from the Dojo I'll catch at least a few minutes of Dancing with the Stars. Not at all typical for me to watch such a show but I truly appreciate dancers as will as watching 'hard workers' improve. In the end though it is about who is judged to be the best dancers. Last season a phenomenal dancer who improved radically, Mya, and was the obvious best, was runner up due to a obvious popularity contest for the winner and against her. The winner was not actually that bad yet there was still enough controversy that the judges apparently threatened to leave the show. (Judges scores are compared with voting from the tv audience)

This season, of which I've caught little of, has apparently been ripe with such controversy. In the end it comes down to exactly the point I made above. One star, who has been in the top two all season was voted off..Brandy. Her level of dedication and work above the others..built on a lifetime of practicing excellence. The dancer voted to the finals, Bristol, should have been voted off weeks ago. Nothing personal but she is a terrible dancer, has not showed the work ethic, and sadly represents values less than a practice of excellence. Even sadder is the American public voting for her because 'she is one of them'. No DOUBT! A classic case of glorifying mediocrity, popularity, and even ideology over excellence, talent, and fairness.

The fact that those who glorify such a lower road will even cheat and engage in corruption to attain what they feel is a justified end even in something as unimportant on the world stage as a dance contest surprises me less and less. Meanwhile more power to Brandy, and Mya, and all the others out there who have ever been put down because your excellence was a threat to the status qu of the Idiocracy clans.

Check this out:

http://jezebel.com/5691445/how-palin-conservatives-are-cheating-the-dwts-voting-system?skyline=true&s=i

Imperatives

2010-11-05T11:00:00.003-06:00

My good friend and High Mesa Fitness® tribal bro Steven Blondeau made a important post this morning on his blog The Gardening Life on the subject of Imperatives. The concept is that there are some things one attends to as best they can, no matter what, each day. These 'imperatives' are in fact the handholds that enable you to both progress up the rock face of life as well as enjoy the climb along the way. I don't think there can be much joy or thrill of living without effort, exertion, and discipline in life. After all, the way you spend each day adds up to the way you spend your life.

Note, these are more than intentions. In Buddhist practice one is taught that intention carries great force and is often more important than outcome. I don't disagree with this view yet I feel the idea can allow one to give less than they are capable of or is necessary to truly evolve.

Here is the link to Steven's post: http://cpgardens.blogspot.com/2010/11/imperatives.html

My imperatives resonate...

• Train across the physiologic spectrum each day with varying emphasis.

cardio, strength, agility, flexibility. My mornings for instance almost always begin with joint mobility and kata 'isk flows. Conditioning follows inclusive of cardio and strength and yoga. Most evenings find me at the dojo practicing the arts. Some days are yin some are yang.

• Spend at least 1-2 hours outside no matter the weather. The further from 'town' the better.

• Center myself in stillness with a period of Zazen and mindfulness 'bells' thru-out the rest of the day...breath, posture, attention; be it in the middle of chores, training, work, or social.

• Enjoy time with my family...foster and nurture that vital connection

• Enjoy/combine active time with my huskies. I might be disciplined but I am not domesticated.

• Read a book some each day. Sometimes this is studious other times not yet always edifying.

• Detach from drama and mediocrity, practice equanimity. Equanimity is not going to happen on its on, it must be practiced like a guitar. Drama..those around me, the news, et. all. As ol Ed said, "don't let the bastards get you down"

Only they who obey a rhythm superior to their own are free. -Nikos Kazantzakis

Excuses

2010-08-06T16:59:00.001-06:00

From Rocky IV, perhaps the best of all them and a real favorite of mind. A bow of thanks to John at Physical Living for discovering this.

Rocky Talk

2010-08-06T16:59:00.000-06:00

Its really quite simple

2010-07-08T10:06:00.003-06:00

Okay, basically giving up the bulk of my professional secrets to being a fit, vibrant, healthy, slim, athletic being no matter your age or your history or your genes.

•Eat the way we humans are wired to eat. Live the way humans are wired to live.

That's it. All I do as a trainer and coach is basically remind people of this and show them how. There is an art to it, there is science, a thousand wrong ways, a thousand right ways.

What amazes me is how friging apathetic and lazy and yes weak, weak by choice, people are to embrace this. They'd rather have a pill, an excuse, a instant gratification formula...lord anything but the truth and the practice! Why have vibrancy when you can be both miserable and a burden on the health care system?

First things first...and the following will comprise 90% of the nutrition lesson. No more sugar, high fructose corn syrup, starchy, junky high glycemic lifeless manufactured food.

Secondly...get out there and move, strenuously, vigorously, a bare bare minimum of one hour a day and abandon the sedentary life.

These two changes...not for a while but for the rest of your life and obesity is history, diabetes is history, depression is history, cv disease is history, et. all.

You want more guidance...contact me. Its what I do.

The way you spend each day adds up to the way you spend your life.

2010-07-07T15:44:00.002-06:00

The question was asked of me... " Coach, I

need to find a rhythm in my days. Do you know any good scheduling tips?

First...decide what elements ya want in your day...training, reading, free time, family time, learning spanish, whatever. Then determine what has to be in your day... taking out the trash, doing dishes, cooking, etc.
Visualize your ideal day or even week or beyond...
Then instead of making a list or a 'schedule' compose it like a piece of music so it flows...it should be like the blues...where there is a progression and rhythm you follow but spaces where you totally improvise or are free to switch tempo if you want...without leaving the parameters of the flow..
Then to implement it ya have to practice it, just like learning to change gears on a bike..or learning scales on an instrument, or learning the steps of a dance. It feels awkward sometimes, even unnatural but as you mindfully practice the steps they will become natural and enable you to be so much more than you are.

Doce Pares National Eskrima (aka Arnis, Kali) Championship

2010-04-12T10:26:00.000-06:00

Second Place Single Olisi/Yantok stick. Second Place Double Olisi/Yantok sticks.

Much thanks to Donnie and Bob in my corner, and Sidney on the camera. So friging close..4 split decisions both and more than one 4th round, and I wanted to fight a 5th! A deep Gassho bow to my opponents who made me better.

A deeper bow to my Sifu and sparing partner Troy Miller. and sparring partners Ron, and Marco.

Day two..another awesome seminar with Grand Master Diony Canete.

(I'm in the all black)

Fitness Tip ~ Too Little Sunlight = skin cancer and more

2010-04-02T09:30:00.000-06:00

If there is one thing many of us have difficulty figuring out it is balance. The topic of the dangers of the sun being one of them. I am fortunate in having enough premed and health education, not to mention contact with physicians who stay on top of the research to benefit from accumulated wisdom. Case in point. For several years we have all been told, and to the substantial profit of pharmaceutical companies, that we should avoid sunlight on our skin at all costs, and live under a constant thick layer of sunscreen and shade. It is true that sun damage can be nasty, causing everything from premature aging to skin cancer, even deadly skin cancer. This comes from OVER exposure,and particularly from sun burns. As research and common sense show however, too little sunlight exposure is as, if not even more dangerous. In fact, too little sunlight is now identified as one of the most significant factors in number of cancers, including skin cancer! Furthermore the deficiency of Vit D, primarily produced via sun exposure, leads to great many other ailments including osteoporosis, bone loss, depression, immune dysfunction, cardio decrease, muscle loss. etc etc. All the while your skin is absorbing any number of toxins via synthetically produced sunscreens. Olympic medalist Denna Kastor, whom I share a coach with (Dr Joe Vigil) is the classic case. Having a predisposition towards skin cancer she got near fanatic about sun protection and sunscreen. In time, even with a outstanding diet and training, her bone loss was severe enough (not to mention other effects such as continued pre-cancer and skin cancer cells) that her foot broke during the Olympic marathon. The cause; lack of Vit D via the sun. Since then Denna, under the direction of her physicians, not only has upped her intake of Vit D via diet but includes 30 plus minutes minimum of daily exposed sunlight to as much of her skin as possible before applying sunscreen. Now she not feels way stronger, her bones are solid again, her mental clarity is improved, and her skin is the healthiest it has ever been. Her doctors gave her essentially the same prescription I have been given by no less than 5 physicians including two dermatologists.. to maintain a diet rich in vit D (including a cod-liver oil supplement) and 30-60 minutes of exposed sunlight a day without ever ever getting burned. Furthermore that a "light" tan provides protection against a damaging potential sunburn. Guess what? My pre-cancer and skin cancers cells have disappeared to near nothing. Any I do experience are likely the result of sunburns I suffered years ago in my youth. I encourage you all to read the following links as a back up to my own insights. Remember, I am not a physician, only sharing my own insights and experience as an athlete and fitness professional. Check this out on your own, I am not responsible for either your sunburns, skin cancer, or pasty white sun starved body. http://www.msnbc.msn.com/ID/7875140/ http://www.abc.net.au/catalyst/stories/s805444.htm http://www.naturalnews.com/003069.html http://runningtimes.com/Article.aspx?ArticleID=16994 http://runningtimes.com/Article.aspx?ArticleID=16940 http://www.runnersworld.com/article/0,7120,s6-242-301--13364-0,00.html

Living Well

2010-02-24T10:34:00.003-07:00

"Living well is the best revenge" ~ George Herbert 1643

What is living well? I think living well means cultivating a path of virtues, of values by which to guide ones life and then employing them. These virtues become a kind of code, like the Busido, not that lock you in to a box of rules or beliefs but rather propel you into living an authentic, genuine that not only empowers you but radiates out the world around you.
I don't think this 'living well' is about becoming rich or famous or having a lot of cool stuff, being successful in the eyes of the status qu. Heck that is part of the problem. I don't see such people who live that life really living any more well than those who are without means or power.
So what is the revenge against? If you have not figured that out yet you will as you become ever more true to your practice, your eyes opened, mind awakened, body vibrant.
In short it is against all those inner and outer forces that would keep you addicted to comfort, and entertainment, and mediocrity...that would have you buying into the bandwagon of you need this stuff, or eat that processed food, or to be a member of this church, or that ideology... that would keep you locked into a cage of illusionary but powerless fake and oh so temporary happiness.

Fitness Tip

2010-01-21T14:08:00.001-07:00

Hydration: There is no more single important factor, other than breathing, in regards to ones health, fitness, and vitality than proper hydration. Not only is water absolutely necessary for life but it is the number one factor in performance...more than sleep, more than nutrition, more than training. In fact you can be getting plenty of rest, excellent nutrition, the best supplements in the world, and training like there is no tomorrow and it is essentially all for not if you are dehydrated. You will not improve. Your workouts will be near worthless, your fitness will actually decrease, your injury potential will increase radically... dehydrated enough and you are guaranteed an injury. Dehydration is the number one factor in ALL injuries in fact; your brain won't function, you will not lose any fat, only lean tissue. Less than 5% dehydration can mean minutes slower in a simple 5K. .... all this plus you are actually endangering both your immediate health and safety long term.
So how much to drink and how? Here is a simple formula. Take your weight, divide it in half and convert to ounces. So if you are 120 pounds then 60 oz a day and that is your minimum. If it is warm or you are exercising more than 30 minutes add 10 oz. for each. That is now your minimum. If it is an herb tea or the like without sweetener your absorption will actually improve. Feel free to contact me for specific questions.

Fitness Tip

2010-01-20T09:19:00.001-07:00

Those of you who are my students will likely (if you have been paying attention!) know these yet a reminder never hurts. I am going to share periodically, in no particular order, some aspect of training or practice that will elevate your own health, fitness, well-being. Like tuning a guitar small tweaks each time will bring you into greater harmony and elevated vigor.

Sleep. Near everyone I know is sleep deprived and unnecessarily so. There is no such thing as a nocturnal human, only those who force themselves via artificial lights to stay up past sunset. We are hardwired to obey natural circadian rhythms and disobedience leads to ever greater impaired physical and mental health moving one towards disease. Furthermore 99% of all humans require a minimum of 7-8 hours, 9 is ideal for athletes, and over 10 is as unhealthy as under 7 (with the exception now and then of sleep deprivation and or exhaustion..i.e. an Iditarod musher.) Thus 8 hours from 9PM to 5AM is much better for you than 12AM to 8AM. Remember it is during sleep that you get strong, not during your workout. It is during sleep that your brain goes in a restorative and deepening mode to foster greater understanding, memory, and clearness of thought. So if you are a student athlete not tending to sleep you are really hurting your cause!

2010

2010-01-02T12:44:00.000-07:00

A beautiful strong 2010 for everyone. Sieze this year. How many more do you have anyway? The date is manafactured, abrbitrary yet provides a goal post to initiate living your life with gusto, with honor, with vibrancy, with kindness, with courage. Let's all back each other up, empower and inspire with the fire of the gods and don't let, don't EVER let the naysayers and bastards get you down.

Here is where coach Sheader began his year..the dojo zendo 1/1/10

Iron and Soul

2009-12-13T09:35:00.002-07:00

Ross Enamait recently posted this on his blog. I'd like to pass it on.

Iron and the Soul – By Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.

Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

IFT ~ Indigenous Fitness Training™

2009-10-01T16:46:00.000-06:00

Stay alert for more on this High Mesa Fitness® evolution.

The Contemplative

2009-09-25T10:31:00.001-06:00

The contemplative within me still asserts. Fall becomes especially potent.
Contemplative or warrior? I feel each is enclosed in the other.
The ambiance of autumn light, the timbre of crickets or a bugling Wapiti, the revelation of true pigment, the rush of one's heart on a trail or cross country run, the essence of cedar incense or roasting chiles on the breeze.
Knowing the call of a wolf or rumbling of a Grizzly embracing the season is happening somewhere because I can hear it in my own heart if not my own wild backcountry.
I am called more to reading, hiking, climbing, hanging with huskies in crisp air than productivity. If it were not so, I'd lose how to live deliberately and why to. Thus, my primary teacher is Spirit, mediated by stone and sky.

A Challenge

2009-09-15T08:59:00.000-06:00

next time you go to the grocery store... attempt this (and in your mind imagine what might be left):
•eliminate all and any foods which have transfat/hydrogenated oils
•eliminate all which have high fructose corn syrup
•eliminate all which have MSG (anything autolyze, like yeast, is the same as MSG btw.)
•eliminate anything in which sugar is in the first 10 ingredients
•eliminate anything in which enriched flour (wheat) is an ingredient
•eliminate anything in which salt is in the first 5 ingredients
•eliminate anything with additives or preservatives
•eliminate anything that likely has pesticide residue
•eliminate any meat or milk product which has incurred steroids, BGH, or antibiotics
•eliminate anything that does not come from within 300 miles (and that is stretching it)
and the list goes on...

See what we have left, if anything? That is about as close to real food as you are going to get. So if you want to talk about health care reform in our society you have to talk of this. Does it occur to anyone how insane it is that when you go into a grocery store you have to go to a special isle to get 'natural' food. So you see having an organic garden as we do is not some mere hobby. Seeking out range feed meat, if we eat meat at all, or wild game is not some mere interest.

And ya know what, even as athlete with a high metabolic rate I don't have to eat half the food I normally might because I am getting a higher level of nutrition. People don't need calories..their bodies are fat and starving for nutrients!

The Weight and Karma of 'STUFF"

2009-09-10T16:36:00.000-06:00

A man is rich in proportion to the number of things he can afford to let alone. ~Henry David Thoreau

Thru the entirety of my life I have found less is more, that material possessions, clutter, all the stuff and things people surround themselves with to be burdensome, confining, and profoundly wasteful; that the accumulation and retention of possessions reflects psychological and even spiritual insecurities, not to mention a disharmonious relationship to the social and environmental realities.

It is a pathology folks. This past month as we again purge our own household a little deeper I am struck by a couple insights. One is that we really have been all deluded by this consumeristic society at a very deep level about the all the stuff we should have, and that it is apparently acceptable to have. That what has come to be considered normal and acceptable is in fact dysfunctional. We do have an obesity problem in this country and its not only around our waists. Nor is it restricted just to the rich or poor or middle classes. I see just as much '!**^! crap' all about the homes and yards of those without as those who have.

Very few people truly know how living simply and with minimal possessions enriches one's life, and how profoundly all that stuff disrupts and burdens. All the wasted energy and time and money that perpetuates this sick treadmill. Does anyone really realize how much of everything they are or could be or would be is sluffed off by the presence and care and restriction of all the stuff they have? Heck most people I know actually have more 'keep sakes' than people in the rest of world have total. Is it that bad... that the bulk of our good memories is defined by 'things'?

Yet here is part of the challenge...it is hard not to get muddy when you are living in a swamp, a swamp with a lot of quick sand. What do I mean? We have created a consumeristic swamp in our culture. It is artificial and ubiquitous. I am increasingly taken by the reality that not only do we over accumulate we over generate. We are drenched by the advertisement industry at every corner of existence from one angle while our towns, cities, and communities are now 99% totally invaded by and dedicated to businesses all about selling their wares. Have you ever been to a community where this is not the case? Where it is just a community, a self sufficient one at that? I have. At one time they were as common and as natural as a football game without some frigging sponsorship. Some of you might remember those too.

We have too much stuff, everywhere, and we don't own any of it, it owns us! Too many clothes, too many cars, too many books, too many dishes, too many toys, too much furniture, too many absolutely worthless gismos, trinkets, gadgets, superfluous shoddy made pieces of junk crowding us out and off of everything but the hill of Sisyphus while we remain under the spell that it all provides for our happiness, security, and entitlement. To hell with what it really does to us, the real economy that lays under the facade of wall street, or the planet from which ultimately it is all extracted and dumped upon.

Part II in the next day or so.."What are we/you going to do about it?"

Ritual

2009-08-30T15:01:00.000-06:00

It occurred to me today while at the Zendo... What is the role of ritual. Zen, at least Japanese Zen is known for its very streamlined, straight to the point, no nonsense ritual. Some people are anti-ritual. I understand why though I think they are so because of a misunderstanding of what ritual is or they were raised in traditions where ritual is taught to be something different.

For one thing there are essentially two choices with pretty much everything one does in life, from brushing your teeth to exercising to placing incense upon a altar. They are either 'habit' or 'ritual'. Habits are done mindlessly. Rituals are done mindfully. That is the basic difference. So yes brushing your teeth can be ritual and placing incense on the altar can be a mindless habit.

In Zen there are rituals which have been refine over hundreds, even thousands of years. Every single element has been streamlined, retained, and generated for the sole purpose of amplifying and accelerating awakening. There simply are no extraneous trappings in the practice. Simply let go of one's aversion to them and ritual in general and after a while you recognize their profound value. Value that has nothing to do taste or temperament or the liking or disliking of ritual.

My realization today was that rituals are not simply an exercise or practice to empower awakening and awareness but are in fact a filter! They serve to filter out all the nonsense that one might bring into the training, the Zazen, the Zendo, into life. They are like bouncers at the door that bar the way to the various and numerous manifestations of the ego and its toxic illusions.

I encourage you next time you find yourself anxious about such ritual or ritual in general to consider the likely possibility that the origin of your aversion arises from the dragons that would hold you back and down and keep you out. Trust that those awakened ones that discovered and set into place such rituals knew exactly what they were doing and why. So if doing a ritual makes you uncomfortable..that is probably a really good thing. Your noble self simply has to take charge and say 'Bring it on!.'

Warriors Creed

2009-06-06T17:31:00.000-06:00

I have no parents: I make the heavens and earth my parents.
I have no home: I make awareness my home.
I have no life or death: I make the tides of breathing my life and death.
I have no divine power: I make honesty my divine power.
I have no means: I make understanding my means.
I have no magic secrets: I make character my magic secret.
I have no body: I make endurance my body.

I have no eyes: I make the flash of lightning my eyes.
I have no ears: I make sensibility my ears.
I have no limbs: I make promptness my limbs.
I have no strategy: I make 'unshadowed by thought' my strategy.
I have no designs: I make 'seizing opportunity by the forelock' my design.
I have no miracles: I make 'right action' my miracles.
I have no principles: I make adaptability to all circumstances my principles:

I have no tactics: I make emptiness and fullness my tactics.
I have no talents: I make ready wit my talent.
I have no friends: I make my mind my friend.
I have no enemy: I make carelessness my enemy.
I have no armor: I make benevolence and righteousness my armor.
I have no castle: I make immovable-mind my castle.
I have no sword: I make absence of self my sword.

-Anonymous Samurai, Fourteenth Century

Things I learned from Building a Canoe

2009-05-04T07:49:00.000-06:00

Things I learned from Building a Canoe by HMF student Michael Thompson ( Michael's son Neil enjoying the craft)

· There is no substitute for learning at the side of a Master and Mentor; you just aren’t going to get it from books, videos, or the Internet;
· You absolutely use a different part of your brain, soul, and spirit when you create something; and in engaging that part of your Self you can achieve transformation;
· If you aren’t happy when you wake up most mornings, and excited to go to work, you seriously need to ask yourself if you’re in the right line of work;
· If you are Mindful in your work, you can turn out things of great Beauty;
· Periods when you aren’t Mindful will show up as marks or blemishes in your Effort; sometimes those are character marks, but most times they are signs of a lack of Attention and Discipline;
· There are times when you do something that you know is wrong and then it shows up in your work; one should consider why we deliberately do things that will mar Beauty and Harmony;
· We sometimes over-dramatize things in our Learning; sometimes a piece of wood is just a piece of wood; and
· Being humble is its own reward.

Warrior Distance Running Commandments

2009-04-19T18:52:00.000-06:00

Warrior Running Ten Commandments
by Coach\Sensei Joseph Sheader

The following ‘commandments’ are both inspired and informed by observation of elite distance runners, championship programs, personal experience, and in particular the work of Olympic Coach Joe Vigil PhD and the 20 Commandments of Kenyan Distance runners by Owen Anderson. These are the most common attributes to success and elevated performance.

1) Live a ‘Runners Lifestyle.’ Avoid distractions, live disciplined and simply. Break the addictions to comfort, entertainment, mediocrity, and material possessions.

2) Eat simple whole foods. Vegetables, fruits, lean protein. No fast, junk, manufactured, or processed foods. Drink lots of water. Consume carbohydrates/protein at a 4:1 ratio within 40 minutes after working out.

3) Train year round with appropriate periodization and recovery periods, sleeping 9 hours a night as a rule. Be serious about fitness 24/7/365

4) Train on trails, hills, and grass limiting concrete or asphalt as much as possible.

5) Do speedwork and ancillary training year round. Strength training, plyometrics, yoga, dynamic drills, and cross training are all examples of solid ancillary training.

6) Participate and contribute to a true team, not just a collection of runners, who share the values of excellence, encouragement, and a strong work ethic. Be selective in the company you keep that your ‘friends’ practice values not contrary to your own.

7) Cultivate a “unshatterable belief in yourself, your coach, your team leaders, and your philosophy of life.” Develop positive, calm, alert mental toughness. Be a soul on fire. Have the courage to go ‘five more minutes’...to ‘ run 60 seconds of a minute.’

8) Warm up into every workout. Do 10-15 minutes of flexibility and drain legs after every run or race. Use ice and ice bathes frequently.

9) Make adversity your friend. Periodically train at high altitude, in heat, cold, and high winds. Welcome all weather as good. There are no problems, only challenges to make you tougher.

10) Transform struggle into confident effort. Be present and pay attention. Be pleased and patient with your performances yet never complacent. Gather fulfillment from your training. Let the benefits, courage, and strength gained radiate out into all areas of your life.

Resolutions vs. Intentions

2009-01-01T14:43:00.000-07:00

Offering all my High Mesa Fitness® students and friends a Happy and Robust New Year filled with health, fierce fitness, and uncompromising joy.

Why am I offering you this boon? Because it is yours for the taking. It is not about wishing. Wishing is something people engage in who have selected fate as their calling card, who are inspired to ‘get by’ and that is about it. You want to fulfill those dreams, those goals, those resolutions then you will have to seize them as you seize each day, and when you fall off the horse you are back on so fast the horse never missed ya.

Author Jamie Sams, writes, “ Fate is the life path that is predetermined by our lack of attention to our choices” ...and...“Destiny is the open-ended patterns of possibilities and probabilities that are fashioned and directed through conscious choices and freewill.”

Where is your attention in the year before you? To prepare every day to live and to die? Or are you going to simply perpetuate the living death of hoping, wishing, waiting, daydreaming, pretending, giving up, avoiding your all? I expect more of myself and I ask more of you. Of course there are obstacles. I could make a list a mile long of so called problems and obstacles to deal with, and most of them are real. So what?

My good friend and Olympic coach Dr. Jack Barnathon frequently talks about living the Heroic life, of moving beyond ‘good enough’. Dr. Jack says “A heroic life is experienced through hard, consistent effort and doing everything with passion and love. The kind of "strenuous life" Theodore Roosevelt challenged ...each of us too... A heroic effort -- whether at the squat rack, the rowing shell, the softball field or your own evening run along a quiet road with only the birds and bunnies as witness to your truth. You see, this is what the word Heroic means in our age of doubt and despair my friends. Hard, consistent effort. A ritual of living life as it ought to be.... And this age is crying out for the Hero's to arrive.”

‘A ritual of living life as it ought to be’

Dr. Jack nailed it with that one.
I often speak of our society of addiction. Addiction to comfort, mediocrity, and entertainment. Those are the fields that those who have chosen fate as their coach play in.
Those are the addictions that will beg for your attention once the practice you set yourself towards gets tough, gets boring, seems without reward or advance. Beware because it will appear that those addictions are your friends. My own coach. Dr. Joe Vigil warned us to be aware of who are friends are for ‘you are who your friends are’ he said. These so called friends may be habits and addictions or even real people that frankly not only don’t support your intentions but hinder them, even contrary to them.

If you are on the high mesa you have responsibility to yourself and to others. Not to model down but to model up for them. How many, by keeping to your own life giving fierce discipline and joy, will have their own lives transformed and inspired?

So starting today set your path away from the way of fate and towards the way of freely chosen destiny. Give up the internet play or TV for those books, your own writing, or giving attention to a loved one; turn off the ipod or stereo and make your own music; get off the sofa and get under that squat bar or out on that trail; clear out all that clutter and live simply from now on without compromise; give up the sugar and sweets once and for all, not kind of but completely.

Good start. Its not enough though. All that is just clearing the brush away so you CAN and WILL live heroically. 99% of your limits are self-imposed and they are artificial. The cage is an illusion. You know how you imagine what you could be now and then...I mean really imagine...That is what I am talking of. To be a soul on fire...in all the soul’s expressions, body, mind, spirit. Be a bonfire!

In courage and strength,
Sensei Sheader

Sacred Time

2008-12-24T18:15:00.000-07:00

My best hopes to all my friends, students, and readers on this Christmas Eve.
I trust the season has found you discovering joy, practicing happiness, and diligent in your training. As the solstice illuminates for us, it is often during the darkest periods that in-light-ment begins its movement towards us in our lives. Yet, I know this season, this holiday is full of hype, of overt materialism, of crowds, and many ugly things and often ugly people.

It is yet a holy time of days. This is possible because that which is holy about it transcends that which is not to such a degree that nothing can erase its sacredness. It is only a matter of opening your eyes to it. Even when you find yourself in the midst of the lesser way. It is an opportunity to realize a little deeper the sacredness of all the time in our lives. It is sacramental in that sense.

Its not about sales, or commercials, or silly movies, or even being an adherent of one faith or wisdom tradition or another.

We don’t have to believe that Mary was a virgin, or Jesus was born in Bethlehem, or that magi made a visitation. We don’t have to believe in any of those tales to still celebrate the reality that such a remarkable man was born. A man whose enlightened life and teachings are so full of divine light...what ever that might be or originate from...Teachings that do convey a deeper truth that can be born this time of year. Of kindness, and giving, of gratitude, of consideration for others...of being truly noble in your thoughts, deeds, words. Forgive me but I feel this is really what such a time is about, rather than adhering to dogmas or propositions .

You and I still can be enchanted by the ancient recognition of the solstice. Even if scientifically explained it is none the less powerful in its ancient meaning.

There are deeper reasons for celebrating and for recognizing and for participating in this time than the shallow surface which is all that reach most. Even in churches, with exceptions now and then, few realize what they are invoking...lost in literalizing stories and rituals as they are. Some people find that in drumming up the solstice sun on snowy icy rock that they feel a deeper vibration this time of year and seek to respond to it in harmony with the rhythms of the earth, even if their own lives are not lived in harmony. Others light candles, give gifts, sign carols or chants, still themselves in meditation to sense what really matters. At some level for such people there can be enough of awakening to realize there is something going on; That there is a participation in something more ancient than what is happening today, or two thousand years ago, or even many millennia.

This sacred time for myself is about preparing for the sacred, and receiving it. This is why I like to have things clean, done, and welcoming. This is why I yearn to move with a high clear pounding heart in cool air preparing spirit and body. Of being kind to strangers, even if they are jerks or oblivious; of living in a holy way that perhaps might stay with me a little longer and deeper each year. I encourage each of you towards the same. Enjoy as much of this time in sweat, and stillness, and away from sofa and sweets and computers and the television.

Remember this, live these days with a deeper practice than how much food you can eat or how many gifts you can acquire or how much you can get by with being a slouch. Give the real gifts of forgiveness, kindness, help, understanding, patience, encouragement, gratitude. Be generous in each of these. Give yourself the gift of sacred sweat, of time for stillness, of discipline that is liberating and empowering rather than indulging in moodiness, sour attitudes, holiday hype and more calories than a ultra athlete could use.

Open your eyes, open your ears, open your heart.

Sensei Sheader

News update: National Trail Championships

2008-07-15T11:51:00.000-06:00

This just in (via Pony Express as computer access was limited)...
June 29th, 2008
Steamboat, Colorado
USATF National Trail Championships.

Junior Division 8K: 2nd Place male: Kerry Sheader

Master Division 12K 44-49 2nd Place male: Joseph Sheader

and what a fine crazy course that was!

Running with Ki the High Mesa way.

Photos: (1) Kerry Sheader coming into the finish...the ONLY flat section on the course.
(2) The start and first time up the "bump" Kerry in the lead, Coach Sheader close behind.

faith

2008-05-29T09:17:00.000-06:00

A few words to support your meditation practice...

An act of meditation is actually an act of faith---of faith in your spirit, in your own potential. Faith is the basis of meditation. Not of faith in something outside you---a metaphysical buddha, an unattainable ideal, or someone else's words. The faith is in yourself, in your own 'buddha nature.' You too can be a buddha, an awakened being that lives and responds in a wise, creative, and compassionate way.

--Martine Batchelor, from Meditation for Life

On the meaning of Freedom and Happieness

2008-04-29T08:00:00.000-06:00

As one who is an observer I increasingly notice what I feel is a dysfunctional approach to being happy and free by members of this society. To be happy in life does NOT come about by having what one wants or getting your own way, I don't care what the latest commercial says. Nor is about what happens to you on a day to day basis. These qualifications only lead to a narcissistic ego-centered state of enslavement and entitlement. Happiness is a consequence of living mindfully, responsibly, strongly, lovingly; by such principles of duty, fortitude, vigor, self-sacrifice, obedience, discipline, compassion, friendliness, respect, and self acceptance.

Happiness is not about getting what we want but embracing the challenges, the difficulties, and the blessings that come our way with elegance, devotion, and gratitude..even if we can not understand what purpose they could possibly hold.
Freedom and Independence; these aspects of living are in their true form primarily from the inside out. Even external freedom is something that is earned and maintained by responsible behavior. Every right includes a responsibility. The preoccupation with freedom as something one is merely entitled too is not something that is practiced or recognized in cultures known for producing people of wholeness and happiness. It reflects in our culture, where it exists, a pampered preoccupation with self, with ego. That kind of “freedom” is what generates a welfare state in society. Nor is freedom the same thing as doing merely what you want or getting your way. Talk about leaving the door wide open for ego centricity and the full narcissistic catastrophe!

Freedom is mastery of self.
Freedom is a mind condition-a condition of the spirit. All of us are free, if we but choose to exercise it. The true essence of your "self" in this regard is your mind, soul, and spirit. We all are always free to change our thoughts, improve our knowledge and understanding, cultivate elevated attitudes no matter what comes our way.
Freedom to do what you should comes before the freedom to do what you want! In time, with mastery they become one in the same thing.

As Siddhartha Buddha recognized, only he who conquers his self (his or her ego) is free.

Backbone is important, wishbones are just good for breaking.

A clue to self mastery practice is this: If one is in the habit of choosing fun over work, new over old, easy over hard; if your mood makes more choices than you do.... likely there is scant real freedom for there is little control of the self. One's higherself, what I call one's Noble Self, is left malnourished and denied the chance for authentic expression or discovery of life lived fully and robustly. "The true way is the hard way" Dogen accurately stated.

Responsibility is not an imposition. It is the ability to respond. In that regard it reflects an aspect of freedom.
Obedience is not contrary to freedom..it is the means. It is listening at its deepest point. As Kazantzakis said “Only they who obey a rhythm superior to their own are free.” That superior rhythm is the Noble Self. Obedience diminishes the power of the ego self. Early in life (and later) those who practice obedience to their parents, elders, teachers, learn to listen to their own Noble Self.

Duty and Discipline are not a restriction or impediment to freedom or happiness. They are the WAY to freedom. They are the digging of the Tunnel.
In the Count of the Monte Cristo it was not digging the tunnel that was leading to Edmond’s freedom. It was the study of all those subjects and the training he was given (read the book..he wrestled with why he had to study certain topics et. all ) that was the real digging that lead to his freedom, and fulfilled life. It was not necessary in the story for the ‘priest’ to dig out, because he was already free.

So I encourage you to listen more closely to your Noble self and tune in to what happiness and fulfillment comes with self mastery and a life elevated above the cravings and aversions of the ego-self.

What If? Part 1

2008-04-09T13:14:00.000-06:00

What if ?

•you drank 3-4 litres of good water a day (non plastic..glass, steel or hard nalgene instead)
•you enjoyed only highly nutritious organic food comprised of most fruits and vegetables. No wheat, no dairy, no processed food, no alcohol, no caffeine, no sugar.
•you slept 8-9 hours a night and rose early
•you did at least 20 minutes of yoga each day
•you enjoyed at least 40 minutes of cardio each day
•you meditated each day
•you watched no TV, listened to no radio, played no video or computer games, and instead read, or wrote, played chess, or played your piano, guitar, or ?
•you spoke only kind edifying words or said nothing at all
•you reduced everything you own, dishes, clothes, books, cd's, furniture, toys, papers, games, decor, files, all, by 75%
•cleaned and kept clean your living space with as much mindfulness as you would free-solo climb a granite cliff
•instead of buying that unnecessary item (and you know it is) you sent the $ into to charity or to towards your debts
•you walked instead of drove to any place you are going within a mile or rode a bike to any place within 4 miles

Spring Equinox

2008-03-20T09:35:00.000-06:00

A glorious first day of spring to all of you on the High Mesa. I find this a most auspicious day to jump start the online version of High Mesa Fitness® Field Notes.

Spring Cleaning. It simply feels right doesn't it? We all engage in it or at least fantasize about it. As athletes you are encouraged to embrace a deep cleanse and detox this time each year. Winter is much like a cocoon. For me that does not mean idleness. It means I have been intent on deliberate practice and training over the winter, one benefit being that come spring I can emerge from winter's nurturing womb and spread the wings of my transformation.

If you reflect on this you will discern the obvious, this quest for spring cleaning is more than detoxing the physiology. It is shedding the encumbrances of our larger living environs too.

I encourage you to go deep, cut down below the surface, cut off that old snake like skin, it might even hurt a bit. Chip off the encrustations that you have become attached too. Old paint, old clothes, old books, old keepsakes, old habits, all. Old as symbolic mostly; some items one may have had for a very long time and still enjoy till they are worn out. That is good. Its all those other things that just hang around like so many pieces of tethered cocoon, taking of space, adding weight, stagnating on you.

I think if one lives lighter, more like nomads, the sense of home will actually deepen, even if one remains at one address, the address will expand.

Gassho,

Sensei Sheader

Field Notes update

2007-09-14T13:55:00.000-06:00

An upcoming happening here at High Mesa Fitness®... I have after reflection decided to change the format of Field Notes; the High Mesa Fitness blog, to a monthly newsletter format. It will be inclusive of many more topics, news, and notes of interest. I simply feel the blog is too limited in scope to nurture my readers or to inspire me.

When the transition is complete something brand new will open up.

One more thing. You can now access HMF website via www.highmesafitness.com . This will take anyone automatically to the earthlink address. That is temporary. I have purchased my own url so soon the earthlink address will be old news. So change that bookmark.

More to come, soon as I regather myself from training 25 cross country kids every day!

in strength and grace,
Coach (Sensei) Sheader
High Mesa Fitness®

Cultivating Strength

2007-08-04T09:39:00.000-06:00

We either make ourselves miserable or we make ourselves strong. The amount of work is the same. - Carlos Castaneda

This last week of July found my family and I returning towards the heart of my homeland in Northern New Mexico/Southern Colorado. After a couple splendid days in Taos we made the way to Alamosa Colorado, right over the border, to the Adams State College elite high altitude training camp. During the week my own two ever faster offspring, Kerry and Lorien, and I myself immersed ourselves in the training and Spartan life the ASC tradition is known for.
Serving as a adjunct coach for the week I also was able to give a presentation on Integrated Training High Mesa Fitness® style and lead a chi drenched class of solid sweaty mountain high yoga!
There is a saying that God lives at Cole Park, or least is to found there during a session of Intervals. I know of no other place where 'godspeed' is so well generated and where the mind, via training, is sharpened like a Samurai sword. Cole Park sits along side the Rio Grande between the Sangre de Cristo range to the east and the San Jung range to the west. A profoundly sacred locale. It is legendary among distance runners. It has been surmised that more world class and Olympic runners from around the world have done training there than any other single spot on mother earth.
I encourage you to stop by on a training pilgrimage if ever in the area. More so I encourage you to find your own Cole Park.
And may you meet the divine in your approach to 'godspeed.'

Above photos: Doing Striders pre intervals. Lorien Sheader flying thru a 1000 meter repeat. Sensei Sheader, Kerry Sheader, pushing the pace thru mile repeats 4x 1mile at 5:08 pace. Elevation 7500 feet.
Below: staying together as the pack...

Hey You

2007-07-20T23:54:00.000-06:00

We must be the change we wish to see in the world...Gandi
I know I said I would post a blog on 'Awakenings' yet first I want to share the following video...may it too inspire others to wake up.
~Sensei Sheader

de nada

2007-07-12T16:52:00.000-06:00

Sensei Sheader is back to Field Notes...returning from the field as it were.
The summer has yet been far more the season of the ant than the grasshopper. Here at Sheader casa things have been happening as well as upon the Mesa. I do want to give a deep bow to warrior Bob Moses and his deep respect for the practice. Bob was here a few weeks ago for his first High Mesa Fitness® Sesshin/consultation. Bob says:

"thank you and your family for the wonderful time I had in GJ. I'm always amazed at the openness of your home it is truly unique. Another great intensive w/ many seeds planted. It's my job to make sure they germinate."

Thank you warrior Moses for your devotion to your practice. We teachers are only fingers pointing to the heavens.

Sign up for your own private one on one Sesshin and High Mesa consultation. You will reap the rewards of a deeper and more actualized practice of integration and mastery.

(Did I mention the movie? Oh yes..well my agency called me a few weeks ago to be one of only a couple extras on the set of THE RETURN coming out around Christmas. It stars Tim Robbins, Rachel McAdams,and Michael Pena. My part? I played a camper.. of course!)

In the weeks ahead Sensei Sheader will be attending the world class High Altitude Distance Camp in Alamosa, Colorado both presenting and teaching the arts of yoga and conditioning as well as training in the high elevations himself.
A possible show at the USATAF Masters Track and Field Championships in Oreno, Maine; and pre competition training for this coming year's rounds of Eskrima martial arts championships.

Watch for the next blog in the days ahead..."Awakenings"

Photo above...Warrior Moses still standing (barely)

Its Greek to Me

2007-05-19T09:23:00.000-06:00

Coaching

2007-05-09T09:42:00.000-06:00

Why I coach youth sports? Here is one insight.

"A warrior is challenged to assume responsibility, practice humility, and display the power of giving, and then center his or her life around a core of spirituality. I challenge todays youth to live like a warrior.”

Billy Mills, Olympic Gold Medalist 10,000 meters.

Founder of Running Strong For American Youth

Also..check this out:
Billy Mills Podcast

I detect a pattern

2007-05-03T18:33:00.000-06:00

The average American claims they have no time to exercise.
The average American watches seven , yes seven, hours of TV a day.

The True Way

2007-04-26T09:06:00.000-06:00

Master Dogen accurately stated 'He who seeks not the hard way seeks not the true way' meaning at least in part, to be alert that you do not default to the path of least resistance in your life.

Its the way you walk far more than the talk that matters, it is living true to the ancient values of honor, discipline, courage, compassion, respect...rather than clinging to any one belief system that matters. It is not adherence to dogma that brings liberation. It is cultivation of living abundantly and deliberately that enables freedom, strength, and living in the sacred holy moment. In that one will always be traveling in step with the 'divine' no matter the structure they spring from.

How this fleshes out in your life is always for you to discern. I wake up with my first breath of the day focused on the living the day bravely and boldly and I encourage each of my athletes and students to do the same. What choices in your life are but a deviation towards going the way of less resistance? I think you can live a fuller life than that. I think you can serve a greater good than that.

Either way I in-courage you to really reflect on your daily decisions. Train everything, as Socrates states in the Peaceful Warrior.

'In the end what matters most is
Did you live well?
Did you love well?
Did you learn to let go?"
-Buddha

Coach Sheader making a bold move with Olympian Pat Porter back in the day. U.S. National Cross Country Course

You know...

2007-04-12T09:57:00.000-06:00

you might be High Mesa Fitness® practitioner if:

~ your idea of decorating is hanging up Tibetan prayer flags

~ you look forward to getting up early (late is anything past 6 a.m.)

~ your body fat is several percent lower than anyone else you know

~ you use a bike more than a car

~ Mala beads are your most frequently worn accessory

- you can’t hit the gym without a bottle of Fortune Delight®

~ Intervals? Yeah baby!!!

~ you grow younger and wiser with each passing day

~ people think you are strange because of all the weird breathing exercises you do - you feel strange if you don’t do them

~ cleaning has become a Zen practice

- you own a pair of yoga toes® and wear them more than socks

~ your ‘non dominate’ side gets used just as much as your dominate side

~ you can eat a whole meal using chopsticks without dropping a bite

~ you sit in malasana at the airport instead of a seat

~ you naturally hold your hands in cosmic mudra between sets of squats

~ a two hour hike IS a recovery day

~ you have Neti pot and you are not afraid to use it

~ Kinhin, chakra, hara, proprioprocetive, Kanji, Nadi Shodana Pranayama, Lactate Threshold, concentric contraction, Mula Banda...are common terms in your vocabulary

~ you refer to the squat rack as the altar

The 'Slopes' of High Mesa Fitness®!

2007-03-21T13:48:00.000-06:00

A deep bow to High Mesa Athlete Karl Kerschner's valiant and beautiful devotion, bringing him some well earned karma.

"Noble Coach Sheader,
Sunday the Crescent Ski Council awarded me the Tom Broughton Memorial award
as the men's points leader, and overall points leader, of the 2006-7 race
season. I earned 74% of the total possible points that could be scored,
equivalent to winning three of every four ski runs, or finishing third or
better every run.

The results were very much in doubt at the beginning of last weekend, the
Crescent season Finals.

I was placed at the very bottom of a flight with people who had been beating
me all year, including my nearest points competitor. There was only a small
chance I could win. I told my friend that if I won, then I would certainly
deserve it...

My Saturday slalom times were below par as a result of an injury (to the knee). I was not
certain that the sore knee would hold. It did and my second run was some
three seconds faster!

Thanks to our years of meditation and fitness practice and lots of sleep,
the knee recovered well for Sunday. Friends including my nearest competitors
were wishing me well, telling me to take my time before taking the start
position, something they never say at the gates.

My tactic was to ski my fastest on the first run and maintain a slightly
better second run, knowing my main competitors tended to be much slower the
first run. It worked.

Infinitely more valuable that the motivating trophy, set of skis & bindings,
and a five day trip to Steamboat with airfare; was the love of dozens of
friends as the shouted and applauded for nearly ten minutes. Crescent leader
Ron Scott told the crowd "No one deserves this more than Karl - - -"
Congrats continued into Monday. I was in shock, in a daze during the awards
ceremony and for an hour driving home. In fact this week was a wonder.

May this emergence, as you said, radiate into the rest of my life towards
Atonement.

Four years of fitness practice. One and one half years of intensive ski
training. One award. Priceless.

In gratitude,
karl

Women's Mile

2007-03-08T20:17:00.001-07:00

Update coming meanwhile enjoy the video from the recent USATF Indoor Track and Field National Championships. Why? Well for one thing that is 'my' Natalie taking fourth in only her second professional race and training right throught the meet. She is the pretty brunette with the long hair and the Nike uniform.

USA Track & Field National Indoor Championships

2007-02-23T12:00:00.000-07:00

An alert for all of you to catch this weekends Championships on Saturday Feb. 25 on ESPN2 including one of my previous athletes and still a favorite training partner 'Natalie Hughes'. She will be competing in the indoor mile/1500 in preparation for her first outdoor season as a sponsored athlete.

The path upon the High Mesa

2007-02-18T21:07:00.000-07:00

The following prayer is one I would like to share in initiating these field notes.
The first month and a half has been full of blessing, strength, soul exploration, and some kick ass fitness by those athletes in the circle. I bow and high five each one of them.

May these words resonate with every one on their routes and ways upon the High Mesa.

'Let me walk in beauty
and make my eyes ever behold
the red and purple sunset.
Make my hands respect the things
you have made,
and my ear sharp to hear your voice.
Make me wise so that I may
understand
the things you have taught my people.
Let me learn the lessons you have
hidden
in every leaf and rock.
I seek strength
not to be greater than my brother
but to overcome my greatest enemy:
myself
Make me always ready to come to
you
with clean hands and straight eyes.
So when life fades
as a fading sunset
my spirit may come to you
without shame.'