The dislocation of your faculty of perception

If you are interested in the "hidden" dimensions of Strength training. Buckle your seat belts, here it is in 90 seconds:

Lifting weights: To call it lifting weights is to already be distracted. Your mind is already divided and lost.



The real discipline is called strength training. The accessory may indeed be weights. And, the accessory might be your body, bands, water or any other form of resistance. The point is the dislocation of your faculty of perception. Read that a few times. Real strength is the ability to open and broaden the aperture of perception such that perception is not longer exclusively tethered to your body-mind. Until you know this strength, you know next to nothing about strength training. To my point of you being intimate with your weakness and vulnerability. He is steering your minds in an all important direction. Take note, straighten your spine, stop wasting your life and attune to a facility of presence that you MUST become. True strength, the real heart my friends, is powerfully present in the most painful, vulnerable and humble of positions. If you resist this, your faculty of perception will remain firmly encased in a limited vehicle that will by necessity betray the very purpose of our existence.

Rob McNamara
Harvard University Teaching Fellow, Author & Leadership Coach
www.RobMcNamara.com
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Jedi Athletic Performance


Ask just about any elite athlete and they will likely tell you that their best performances emerge in a state of consciousness that is free from discursive activity. You know, it's that "self-talk" or "inner dialogue" that is often narrating the story of your life.

When athletes are executing and performing at their very best this symbolic functioning of the mind and its automated inner commentary are suspended. What is happening inside their mind is a simplicity that reaches beyond yet includes immense complexity from years of training and often decades of studying their sport.


All in a fraction of a second, clean precise execution unfolds almost effortlessly. 


This is not slipping back into an unconscious, pre-reflective and pre-symbolic way of functioning that psychologists find in early development. This is an increase in awareness, a more refined attunement with what is happening and a demonstration of greater skill in the face of competitive pressure. Peak performance is, in many ways, a function of a more evolved and integrated brain and nervous system.

The challenge of course is as the pressure increases with competition, the drive to make sense of what is happening becomes louder and louder. And by make sense, I mean tell yourself a story that holds you, situates you and coheres what's happening and how you fit in, or don't fit in. The bigger the competition, the more challenging the pressure to make sense of your experience. One of my clients was recently recounting his different experiences of getting in front of 70,000 fans. Sometimes they are devotionally cheering for his best performance. Other times, they are awaiting to celebrate any mistake he may make. At each stage the pressure mounts and so does the pressure to make sense of your place amidst the increasing level of competition.

How did I get here?
Am I really prepared to compete at this level?
What if I make mistakes?
How can I win?
Have I done everything I can to prepare?
Who am I if I lose?

These and many other questions are being answered by the stories we knowingly and unknowingly tell ourselves as we sit in locker rooms before taking the field and as the game begins.

While there are stories and narratives that are more adaptive and supportive of your growth as a competitor as well as stories that will stunt your athletic development dramatically, we aren't investigating this today. The narratives that make sense to you and create a skilled relationship with discipline, hard work and passion for the sport that most speaks to your heart outside of and leading up to competition are essential. But today, we are investigating when you step into your sport and execute at your very best when it matters most.

It's what Trevor Tierney and I have begun to talk about as being a LIOV Hero (more to follow on this front soon). This isn't just a random occurrence, although it may appear to be at first glance. There is a curriculum that can be mastered thus enabling you to elevate your play. One skill is what we are calling postrepresentational experience. It's a big fancy term, but it's pointing to something very simple. It is about quieting the mind's chatter so you get more contact with what is actually happening moment-to-moment. It is a skill and it is one that you likely need to polish if you want to be able to perform at your best under immense stress.

There is a part of you that is beyond your stories. It is beyond the mental chatter. It stretches outside of your mind's habit of symbolically representing everything in a story. Winning is a story. It is a map of what happened or a strategy of what you will do to hopefully gain a "W" in the win column. The story inside of you is different from the actual territory of victory and defeat within the heart of competition. The more connected you are to the actual territory of competition, the better you can perform.

Great athletes know the difference between being in the story and being immersed in the actual territory of the game. A captain may ask his team, "Are you ready?" with a fierceness in his eyes and a passion in his heart as he stands in the huddle with his team before the game.

Some cheer yes, because that is what the story in their mind tells them to do. These athletes are playing out a narrative. They may indeed be playing the same sport, but don't be mistaken, they are playing a different game than the jedi athletes who are fewer in number, yet possess greater capacities to perform.

These warriors may too cheer "yes," but underneath the passion is a silent presence that is palpable. There are no words for it. In an instant, just in a glance, the great competitor will recognize this readiness in a teammate. Inside of this momentary exchange is a recognition of each other. There's no words and there's no story about it. They are "plugged in" and already competing together on another level. When the pressure is high, this is where a deep trust resides.

As the inferior athlete is distracted and consumed by strategy, personal stories, desires to be perceived in preferred ways and for the story of the game to fit the narrative in their mind where, in the end, they win, something more profound is happening in the jedi athlete. This athlete is quietly attending to precisely what is happening within himself, his team, his coaches and, of course, the displays of his competition.

Now you may think I'm bring in some fantasy narrative into this blog as I reference a jedi from the Star Wars movies but make no mistake George Lucas, writer and director of Star Wars, filmed sections of the movie with Zen master Maezumi Roshi on the set helping him sculpt the character Yoda. Yoda and the jedi culture are in many ways modeled after this Zen master's perception of the world. While Star Wars is indeed a story, what the jedi represent and are pointing toward is not. Master the mind and amazing feats are possible.

The Zen master has gained a refined capacity for freeing his or her mind from the conventional limitations it often remains trapped within. The symbolic and representational functions of the mind is a cage of sorts. It traps you into a particular story. Dr. Daniel Siegel discusses these as "top down cortical enslavements" for this reason. Most human beings are slaves to the stories their mind rehearses. But the elite athlete is no slave to story. The more refined excellence stem from an open and direct perception of the game. Faster responsiveness occurs. Clear perception into next steps is apprehended instantaneously. Novel adaptations to competitive strengths, weakness and strategy emerge, often without effort. The list could go on.

Many athletes get accidental trips to this postrepresentational domain of performance, but few master this inner game. As such they roll the dice, hoping to achieve their best performance. The story of hope ultimately is no substitute for the well practiced and disciplined ability to drop stories and attend to life, sport and competition in a more direct way.

As an ongoing part of your training on and off the field, consider cultivating your ability to suspend and drop the inner dialogues, narratives and stories your mind is often automatically rehearsing. The greater this mental strength the more powerful your resilience will be in the face of high demands  in critical situations. And, above all... pay close attention to the teammates, coaches and other leaders in your life that display the jedi qualities described here.

Rob McNamara,
Author
Strength To Awaken & The Elegant Self

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The Wolverine, Psychosynthesis & Athletic Performance

Last night I was lecturing to my graduate students on Italian psychiatrist Roberto Assagioli and his system for personal development called Psychosynthesis. His system rests upon leveraging the power of creative imagination to cultivate, refine and establish a more integrated self. Instead of the self being taken over and controlled by "subpersonalities" this more integrated self can control, regulate and mediate how the various subpersonalities find expression, or not. 

After class last night I found myself swimming laps and doing some agility work in the pool when I was visited by a story I had watched years ago on NFL.com. The story was on NFL safety Brian Dawkins and how he prepared for his games. Dawkins played at the highest levels for 16 years while being selected to the pro bowl 9 times. He's considered one of the top safety's to have played the game of football. Needless to say, he's worthy of some our attention and study if you're interested in consistent high level performance. 

To cut to the chase, Dawkins undergoes a transformation of sorts as he takes the field. He transforms from his normal self into the Wolverine, modeled after the Marvel comic character, who embodies intensity, fortitude and an unbreakable spirit that, regardless of the situation, brings a warrior spirit to the game.  

He even goes to the lengths of having two lockers, one for his normal clothes and conventional persona and a second filled with action figurines, posters, images and other reminders of the characteristics of the Wolverine as he knows it. Above this second locker "Weapon X" is listed instead of his name "Dawkins."

The intersection between our Italian psychiatrist who's famous for challenging Freud's model of psychoanalysis and Brain Dawkins can be found in the creative imaginative faculty of the human being. Dawkins is not a likely future hall of fame athlete because he was playing with imagination and participating with a realm of fantasy. Instead I would venture to guess he was leveraging this powerful human faculty to connect and participate with an energy, consciousness and will that in many ways transcended his everyday self. 

Assagioli points to a process called Spiritual Psychosynthesis which is his advanced stage of adult development following the completion of Personal Psychosynthesis. Dawkins was knowingly or unknowingly participating with many of these features. First, Dawkins was making contact with the imagery, symbolism and energy that was in many ways beyond his every day personality. Competition often requires this of us. We cannot be inside our preferences, anxieties, fears and doubts if we are to compete at our highest levels. This contact creates a transformation of sorts. 

The transformation Dawkins appeared to participate with was not into a make-believe action hero as our less nuanced understanding of his actions and behavior might suggest. The Wolverine for Dawkins exhibited a few interesting characteristics. First, there was integrity. He would not swear. The Wolverine abided by high standards for his personal conduct. This illustrates greater control, and from my vantage point more integrative maturity. 

Secondly, and more importantly this warrior he transformed into game in and game out was also a figure who prayed to himself, his team and even prayed to the football as he crouched down on elbows and knees looking at a single football resting on the field. He even spoke in tongues all as a means of entering into and participating with the energy, consciousness and will of the Wolverine. Dawkins outside of the game of football is a devoted religious man off the field. Again, we see features of the wolverine appearing not to be merely a pretend character but instead a living integration or synthesis of dimensions of himself that are beyond his conventional self. By going beyond himself, he naturally included what was most important off the field. 

I find this interesting as perhaps this is what sport is about. Sport is most certainly about conflict, fierce competition and the drive to win. However, inside of these conventional aims we can find how sport can be used to grow and develop athletes. Perhaps sport is a powerful integral practice than can cultivate and refine the many facets of the self. In Dawkin's case perhaps sport elicited a synthesis of personhood and the enlivening dimensions of human experience that stretch beyond conventional personhood.  

Interested in watching this video on Dawkins? Check it out here.


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The New Performance Paradigm

Ok, let's level with each other for a moment.

Observable measurable statistics are absolutely essential. If a football athlete is aiming to join an NFL roster, his 40 yard dash time, vertical jump height and broad jump distance are essential metrics. If he cannot demonstrate an adequate physiological benchmark, he simply cannot play at the next level. It is as simple as that. Or, as we are about to see in the coming weeks with the NFL draft, shaving off or adding on 3 tenths of a second on a linebacker's 40 time can be the difference of gaining or losing tens of millions of dollars.

These measures are what I like to call the tangibles, because they are more easily measured, grasped and observed.


In strength training we can measure tangibles such as starting power, progressive acceleration and total power output. These all provide measures to performance metrics relevant for just about every sport on the planet. Our above NFL aspirant is wise to grow these metrics as efficiently as possible if he is serious about that contract and the opportunity to play at the highest levels.

But we cannot stop at the tangible metrics, there are also what I like to refer to as intangibles.

Intangibles are subjective and intersubjective capacities that are not separate from the tangible dimensions of performance. These subjective facets of training and performance are also measurable capacities that are just as essential to performance assessment.

What is the complexity the self-system is capable of managing? What is your mental fortitude for pain tolerance? What is our NFL hopeful's level of emotional resiliency under stress? How efficient can a person's conceptual framework integrate coaching cues? These all point to subjective, yet measurable, dimensions to performance. Just like starting power, these are essential measures of capacities required for high level performance.

Strength to Awaken integrates the split between tangible and intangible, between what is objectively measurable and what is subjectively measurable.

We need both because the highest levels of performance are integrative in nature. 


Myopically focus upon one, either one at the exclusion of the other, and you will never see your highest performance capacities, period.

While Strength to Awaken is high-grade rocket fuel for developing the all to commonly neglected intangibles, I want you to consider carefully who is training, developing and refining your intangibles? Who has the requisite experience and skill? Who demonstrates the "inner" mastery and who can guide you toward your "outer" mastery?

If you're interested in an example, see one of the top athletes on the planet rigorously working both the tangibles and intangibles: Trevor Tierney. Carefully study what he does and says.

These are essential questions if performance is something you really want to devote yourself to.

Become curious about how intangibles integrate into the full spectrum of tangible performance metrics. Be careful though, many people who love tangibles (at the exclusion of the many intangibles) are not even seeing the whole picture of the tangibles clearly and thus leaving out essential parts.

Whatever you leave out ultimately stunts performance, regardless of whether it is tangible or intangible. 


When considering growing aptitudes for performance the following manual guides you into how to consider the full territory of the human being and its capacities.

One of the ways I like to frame strength training as is it can become a training ground for this integrative approach to refining your tangible and intangible abilities to perform. Learn it in the gym and apply it in any area of your life.

Anything less than this integrative embrace of your full complexity is bound to conceptual limitations (itself an intangible that can be measured) that itself closes down your greater possibilities.

Get curious. Keep your mind nimble and open as you refine the tangible and intangible dimensions of yourself. And, get suspicious of yourself and how you are approaching performance and training. You are practicing something, rehearsing something whether you are aware of it or not. There are likely hidden limitations to your methodologies and approaches. Curiosity can lead you toward greater performance capacities.

Rob McNamara
Author
The Elegant Self & Strength To Awaken
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The Role of Meditation in Sport

I remember going into the green turf room just down the hallway from my locker room before my lacrosse games in college at Susquehanna University. I would disappear from the locker room for 5 or 10 minutes to find my posture of stillness. These brief sessions are amongst the most important meditation practices I did throughout my time in college. They were always, without question, the most enlivening meditations. Meditating before a highly competitive game that you pour hours of practice into every day is a different beast altogether than the meditations I would do outside of athletics. Even today, as I write about this experience, I can feel the subtle threads of anxiety coursing throughout my body, my mind trying to figure out a way to cope with the stress of competition and leadership and the vibrations of aliveness that would build throughout my meditation.

To be honest, I was trying to calm myself down. I was sitting in an attempt to be less attached to the outcome of the game. I was sitting to be more accepting of my performance, good or bad. I was in my meditation posture to be more present to the game so that I could perform better. But underneath I really wanted to get rid of this intense vibration of aliveness that felt like immense anxiety.

Did it work?

Yes and No.

Without fail, the longer I did my meditation before a game the more anxious I became. I couldn't distract myself from the energies coursing throughout my body and mind. While I calmly breathed and the experiential intensity grew I started noticing that my body and mind had an intelligence all to it's own for conducting this energy fluidly throughout myself. The more "conductive" I became, the more powerful of presence I had to lead my team on the field. Meditation appeared to galvanize more strength and energy within me. This undoubtably made me a better competitor.

What was failing in my mind was I wanted meditation to make me more comfortable before games. This never worked, ever. While I didn't know it at the time, meditation was powerfully sculpting my nervous system. I was becoming more "vertically integrated" as Daniel Siegel eloquently describes it.

Intense anxiety for athletes often results in a fragmentation in their nervous systems which compromises performance... always. The mind usually starts to spin out into various scenarios following a few basic fantasies. The first involves disaster scenarios the second involves fantasies of everything turning out positive and for the best while one of the most fearful fantasies formulates a story that the game doesn't "really" matter. The first two are an imaginary world that is disconnected from the actual territory of what's happening in the larger reality around the athlete, while the last option is a fantasy fueled with a blunt lie to themselves to buffer just how much the game (and their life) does mean to them. For athletes caught within their own private fantasies they are "sitting ducks" to a competition who's nervous systems are sculpted to attend to the specificity and nuance of what is actually going.

For me, my anxiety was increasing but my mind was getting closer into contact with what was going on in my body. While I didn't realize it at the time, this was growing my nervous system in essential ways.

To cover just one point, meditation practice strengthened my anterior cingulate cortex, or ACC as it's often called. By growing my brain's connectivity to the ACC I was able to have greater influence and control over my attention. I was becoming more in control of what's called my "executive attention," not my less complex and impulsive facets of my brain.

For you young athletes, the one's who are traversing the territory out of adolescence and into young adulthood take this into consideration: Your ACC is often called the Chief Operating Officer of your brain. You started to grow a tenuous connection to your ACC between the ages of 3 and 7. But this integration will not be complete well into your adulthood.

Accelerate your ability to aim and sustain attention with your intention. 

The better you get at this, the more mature your brain becomes, regardless of your age. The more mature your brain, the greater your capacities become for performing on the field and in life.

This translates into you focusing on the right cues under pressure and in the face of distractions. It means you can process emotions quicker and not get suck in the stories that surround challenging emotions. During games the ACC supervises what is happening with your attention. For example, if you start focusing on outcomes during a play, the ACC can stop this daydream and sharpen your attention onto the specific cues your mind needs to be tracking to be successful. Furthermore, in the face of adversity, which good competition always provides, you can stay focused on you, your behavior and your strategies instead of uncritically watching your opponents.

So, meditate. As I often call it, practice managing your attention. Do it rigorously. Do it regularly. What you are capable of achieving depends largely on your ability to manage attention.

If you're interested in joining attention management to strength training, consider killing two birds with one stone and do them simultaneously. Strength to Awaken is the most nuanced and sophisticated approach to integrating attention management into the discipline of strength training.

Rob McNamara
Author of The Elegant Self & Strength To Awaken






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The New Program that Changes Lives

Ok, here's the deal. I've been searching long and hard for this program and I finally found it... 

Pause a moment and take note of your experience right now. 

What are you focused on? 
How do you feel in your body? 
What are you anticipating? 

Isn't amazing what 24 words can do to us? 6 in the title of this blog and 18 in my first sentence. Chances are you just experienced what I call "The Lie of Novelty."

Novelty is an interesting and seductive property. The very presence of novelty shapes your mind into a point. Your attention becomes more focused. As a result you become more present. Distractions fall away and suddenly the novelty that has captured you and drawn you in.

Generally speaking these are all good things. Greater presence and focus while becoming less distracted are all qualities many of us would gladly sign up for. However, the frightening problem is this: 

Too often you are not in 
the drivers seat of this process.  

When this happens novelty governs attention. If you haven't noticed, whatever governs your attention governs you. As such, novelty often steals your autonomy, grabs you by the seat of your pants and takes you wherever it wants to. I don't know about you, but this is a problem. 

Take a look at the kind of innovation within the American auto industry over the past 30 years. Minus a few innovations, a "new" automobile often involved changing the shape of the lights, maybe adding some subtle changes to the shape of the car and adding a few options. I recall being asked if I wanted power windows as an upgrade when my father and I got my first car in the 1990's. 

I'm no auto expert, but I raise this industry as an example of the power of novelty as it's a multi-billion dollar industry resting upon very little innovation. Make it shiny, add a few superficial changes and essentially sell the same car the public is already driving. Sadly, it worked for way too long. 

Inside of the focus that novelty often creates there is a second problem. Your focus is not passive, it is active. What hides inside of this activity is a common feature: projection. Novelty seduces your projections out of you. When this happens you don't simply take in what is novel, you project your desires and aspirations all over it. When this happens critical thinking and analysis are a secondary issue. An emotional decision has been made and you must now get this new thing. Justifying it in your mind is an after thought, you've already been sold. 

This shows up in a shinny "new" car that likely functionally cannot do anything "novel" that your existing one does already. Regardless, novelty often means more happiness and getting what you really desire, or so the story goes. It shows up in relationships when someone "catches your attention." As you are no longer managing your attention, this stranger is now unknowingly or knowingly in control of you. You've never met them before yet suddenly you are seeing the possibility of some desire being fulfilled. You're in the "what ifs" land. And this of course shows up in your training. You likely are not seeing the results you desire, but that "new" program... maybe I can get it there. 

Tour the fitness / health magazine rack and you will see novelty leaping out at you. Go to the library and find the 1993 or 2003 magazine cover from the same month as the one at the grocery store today and I would guess you will find the same messages repeated. Yet somehow it feels "new," as we look at the covers yet 10 or 20 years ago it was the same messages. 

What's going on? 

I'll add this: commerce often times rests upon novelty. This is actually how it should be. You get something for the novel emergence and innovation it brings to your life. The problem is that we have figured out how to wrap the same thing as if it was genuinely novel. In this climate, we find ourselves being driven by appearances. 

The solution, in part, resides in the cultivation of your brain, nervous system and subjectivity such that you remain in the drivers seat of your attention. You must grow your capacity to manage your mind and attention. When you do this the once seductive charm of novelty loses it's ability to govern and enslave you. 

When you take control of your ability to focus and attend, you take control of your happiness. You begin to find it right here, in this training routine, in this relationship here and in this car you are already in possession of. You can cease to be like a dog chasing its own tail and you can appreciate your life and derive greater pleasure, productivity and proficiency from penetrating into the life that already has you. 

Perhaps this "new" way of attending to your focus and attention may indeed change your life ;-) 

Enjoy, 
~Rob McNamara 

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Movement & the Development of Your Brain

New York Times writer Gretchen Reynolds writes, "It's widely accepted among scientists that regular exercise transforms the brain, improving the ability to remember and think." Reynolds goes further pointing to a promising body of research supporting the idea that exercise stimulates the creation of new brain cells, a process called neurogenesis. The National Academy of Sciences published a new study showing how testosterone increases in the brain after training could be fueling neurogenesis and brain plasticity.

It turns out your brain likely produces a significant amount of the hormone dihydrotestosterone or DHT (as you might have guessed by the name, a derivative of testosterone). Researchers found that the hippocampus - critical for memory formation and spacial navigation - in particular was bathed in this hormone after training and that new neuron growth likely resulted from DHT's uptake in the brain. Reynolds summarizes this stating, "In essence, exercise prompts the production of more DHT. And more DHT helps to create more new brain cells."

Turning our attention to brain-derived neuro-tropic factor or BDNF we find yet another body of research supporting brain development and training. BDNF is a protein that promotes tissue growth and health throughout your body, including that brain of yours taking in these words. Training increases your levels of BDNF. It is vital in the learning, memory and higher thinking regions of the brain (not to mention it is well established as an important part of the regulation of body weight, in particular fat oxidation in muscle tissue, and energy homeostasis). Of all the chemicals that help stimulate and control neurogenesis, BDNF is perhaps one of the most active. Harvard's clinical professor of psychiatry Dr. John Ratey calls it the "Miracle-Gro" of the brain.

So, if you happen to be interested in enriching your neurons with the right "nutrients" to fire more quickly, grow faster and develop stronger connections then get into your training, NOW!

Furthermore, I can't think of a more rich neurological climate to pick up meditative or contemplative exercises with the power to yield multifaceted transformations throughout your life. Get training and while you're at it you might as well make strength training your new spiritual practice as Strength To Awaken illustrates.

 Enjoy,
~Rob McNamara


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The Weakness of Conventional Goals

To begin, there's nothing inherently wrong with your conventional goals to get stronger, leaner, faster, more powerful and so on. Conventional goals are needed, helpful and in many cases necessary ... AND they are inadequate and insufficient for most people. Conventional goals fail us more often than any of us would like to admit.

Furthermore, if you are interested in your greater abilities as a human being, conventional goals almost always fail to yield post-conventional capacities. Occasionally I see conventional goals creating a training or "practice" environment for eliciting post-conventional capabilities; however, these are what I call a form of "accidental progress." These certainly happen but they are rare (my suggestion is not to wait around for a miracle).


So, conventional goals are good in many ways. The more specific, measurable, attainable, realistic and defined in clear timelines the better, or so the researchers tell us again and again. However, they continue to be ineffective for most of us and they are largely impotent at eliciting integrated adaptations to the complex demands of your life.

We will briefly unpack inefficiency but we will save post-conventional integrated adaptations for another blog. I will que you into some important tips for how you can move forward.

1. First, conventional goals tend to be focused on outcomes. 


That means they happen in the future. Keeping your eye on the future is fine, but if this is the posture of your mind during your training it will take you ten times as long to get to where you want to go. Sometimes much longer. Depending on the specificity of the goal you may never get to your desired destination. There is no short supply of drives for future change that yield negligible results.

2. Conventional goals often obscure the path to getting to your future destination. 


The more your attention goes toward getting to your future destination the less you pay attention to what you're doing right now and how you're doing it. Having a future aim and direction is important; however, these outcome goals only find their pragmatic strength when held in a larger context that focuses your mind upon the specific actions most essential to getting there. This brings into focus how you are engaging in the required activities. Getting the right steps is essential. What you do is paramount, but how you execute and engage the "whats" often differentiates those who achieve more and those who fail to. So once you have your outcome and you know the necessary steps to get there, focusing on the outcome more will often hold you back.

I often use the analogy of a tire making contact with the road to explain this. The broader or wider the tire, the more contact you have with the road. In contrast, skinny narrow tires slip easily because they have very little surface area in contact with the road. Future oriented goals are like narrow tires aimed at getting down the road but they don't do a great job of bringing your attention into the immediacy of activity.

3. Conventional goals require lots of motivation and energy. 


Perhaps you have too much energy and motivation, in which case have at it. But most people lack these often seemingly scarce resources. It takes quite a bit of self-generated mental, emotional and physical energy to get you from today to your goal that may be 6 weeks away or worse yet, 3 or 6 months out. How do you sustain it? This is inevitably what we all end up asking ourselves unless we fear our survival depends upon attaining our goal. Get big enough goals with enough fear and anxiety around failure and sure you'll be "motivated," however we now have a nice recipe for adrenal fatigue, burn out and a life that is stamped with the "you're miserable" stamp across your forehead.

So what's an alternative? 


My recommendation is goals that take aim at the immediacy of your life. Elite athletes call these "process goals" as these are the cues they must focus upon, moment-to-moment, if they are to be successful, in some cases safe. For example, a downhill skier thinking about future goals at 80 miles an hour down a mountain often results in an 80 mile an hour barrel roll down the mountain, hitting snow fencing at 60 mph, a knee surgery and 18 months of rehab.

While this becomes plainly obvious in elite competitions, it is fairly easy to "check out" mentally during strength training and start thinking about your goals - or worse yet, something entirely unrelated. Your mind and body split, and in this separation goes any chance at progressing with greater efficiency. Just like the elite athlete, if you are interested in your higher capabilities it can be found in the integration of body and mind. This means your mind is focused upon the specific cues you need to execute on right here and now.

My book Strength to Awaken gives you what is perhaps the most nuanced set of post-conventional process goals found in any training manual, so if you're interested in diving deeper, don't hesitate. This book can save you decades of wasted effort. For now, I want to challenge you to differentiate between your outcome goals and your process goals.

Outcome goals are established, preferably with an expert, outside of the gym, before your training begins. Process goals are clarified again and again moment-to-moment in your training. Know what you're going to do before you even start. Then, once you begin focus your mind exclusively upon the quality of engagement you have with your training.

Mind and body come together and then the fun begins.

Enjoy
~Rob McNamara

PS: If you're looking for some process goals that might evolve your training, sign up for my free 12 training tips - you'll learn some within these short tips. You can find it in the sidebar at the top of my home page.
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Caution: Don't Train This Way!


Last week at the Integral Center I was fortunate enough to sit down with my Strength To Awaken small group plus a handful of people from around the world visiting Boulder for the Whats Next Conference. Again, motivation was a big topic. I think it is the major challenge for most people when it comes to training.

I'm going to share with you part of what we explored together because it is essential. If you don't get this there's a very good chance you are digging yourself into a ditch that quite honestly you probably don't want to dive into.

Whenever I speak about motivation I end up talking about discipline. They are interwoven in complex and important ways. For those of you who are already receiving my free 12 Training Tips, you'll hear more about this topic there and for those of you with my book Strength to Awaken in your hands already please see Chapter Nine for a deeper dive. Right now though, we are going to cut right to the heart of the problem.

Conventional discipline divides your mind.

Conventional approaches to training divide your mind.

Got those?
Good.

The common element I'd like you to que into is the divided mind.

Is your mind divided now?

Chances are it is. This is a problem. It is actually a very big one although it's probably familiar so you likely aren't that concerned. Having a mind that is divided is kind of like having your kitchen roaring in flames. Go on, picture that. You're in the living room going on as usual simply because you're used to that fire.

A divided mind is in many ways similar to your kitchen engulfed in flames because:
- both block you from nourishment you need.
and …
- both keep you out of places in your life you need to go.

The divided mind can be defined as two or more oppositional drives inside of you with divergent agendas. Part of you is going this way and part is headed that way. Most of the time these discordant drives are in a struggle with precisely what is happening in the present moment.

Strength training, or any kind of training, from this divided mind is a tremendous waste of energy. It is inefficient. It wastes time. It steals your enjoyment and pleasure.

The divided mind is what most adults live in. They haven't grown their mind to become strong enough to unify and cohere a drive that brings the mind into a synergy. Don't get all hard on yourself here, research suggests that less than 1% of adults do… this is our potential not where you "should be already."

So, training with divisions in your mind is the common climate of most people in the gym. And it also shows up in bed, in the office and in cars on the drive home. The problem is that training is supposed to be an activity that you do for a short period of time that carries you forward. Do this and it will take you FORWARD. Training a divided mind may give you some relative physical benefit when compared to a sedentary lifestyle; however, it often fails to draw you forward in any legitimate fashion. Instead, conventional training results in more division within yourself. Mentally you are not training, you're simply rehearsing or repeating. You're getting better at something that you already know how to do.

If you're like most adults you are not in any need on developing the ability to waste time and energy, be inefficient and erode your own joy and pleasure in or out of the gym. I think these come built in, they are not our future but our current predicament.

Stop repeating the habit of dividing your mind when you train. See what happens when you draw your mind into a greater coherence. Divide your mind and will likely find yourself saying that you are "struggling with not having enough motivation" as I hear often. Bring your mind into its larger resonance and direct it completely into the activity of your training and you will discover the heart of discipline. Become your mind's larger coherence and you will save time and energy, you will become more efficient and proficient. You will discover more joy and pleasure. And if you do this in your training you'll be shocked at how simply a unified and coherent mind shows up in other facets of your life.
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The Lie You Believe about Motivation


Most people struggle with motivation in one way or another and when it comes to embodiment, motivation is one of the perennial obstacles.

Most approaches to dealing with the obstacle of motivation, whether it's related to embodiment or something else, lack the architecture to take you from where you are to where you need and want to be. Most approaches are obligatory in nature, coercive by design and pretend that hype or excitement is sufficient. Take a look around and you will see "experts" rousing excitement and energy, manipulating people with the best of intentions (sometimes) and reinforcing obligations.

The problem is 99% of all of these fail and the reason why that 1% does work has little to do with the "expert's" conventions and everything to do with a simple yet profound shift in you.  You and I both know this.

What you might not be aware of is this:
Most people are colluding with the fantasy that you do not have enough motivation, and by getting more (somehow), you can actually get to where you want and need to be.

This is largely wrong.


Your motivation, right now, is sufficient to change the world. The power you possess is immense.  Quite honestly I don't think any of us truly understand, appreciate nor access the strength, elegance and capacity that resides within the human vehicle… right now.

You likely do not lack motivation. There is often something more complex and underlying at work in the human being, which is why so often mainstream approaches to 'change' fall short of being able to bring us to our larger potential as people. So if the amount of motivation is not the real problem, what is?

Meaning-making.


Meaning-making is the essential nutrient for the mind. It's like what oxygen is for the body. Furthermore, meaning-making manifests into each of your cells, the expression of your DNA and literally permeates every facet of your being.

You are doing meaning-making all the time and issues around so-called motivation are just about always rooted in the meaning-making system.

One of the fundamental patterns within human meaning-making is the movement toward significance. When I use this word, I am talking about what matters most, what captures your attention and engagement and what ultimately brings structure to how and what you perceive. Significance is ultimately what draws humanity towards greater and greater degrees of 'progress.' Whatever your meaning-making system holds as significant, take note, you will not have a problem with motivation. It's hardwired in you. You will methodically - sometimes obsessively - pursue that which is significant to you, whether conscious or unconscious.

To be clear I am not talking about what you "think" should be significant in your life. That's one step removed from what you at a fundamental level presume to be significant. Instead, I'm asking you to consider deeper levels of how you engage your world, your relationships, your inspirations and intentions.

Consider this: the vast majority of the elements we hold as significant at a fundamental level are not your's. They belong to the fabric of your culture(s) and have more or less chosen you. It's not the other way around.

For those of you who are more developmentally privileged you know that you can "out grow" your unconscious loyalties to your cultural presumptions as to what holds significance and what does not. By doing so, you can actually start to choose, author and create your central significances that will drive your motivation in life.

But this requires a series of major transformations in developmental complexity to get to this "self-authoring" stage. So when struggling with motivation, one of the short hand assumptions to explore that I use with my clients is that in this particular area of their life, they are perhaps functioning out of socially defined loyalties, or earlier more self-centered modes of complexity that are largely unconscious.

Motivation that is tied up in earlier stages of developmental complexity help fuel the feeling of not having enough motivation. You want to do this, but in a series of unconscious moves you are expending your resources towards maintaining habituations in many other areas of your life. How do we uncover whether this is true for us? We must begin to pay attention to our habits, our inner dialogue, our thoughts and particularly what drives 'motivation.'

Which leads me to embodiment and motivation. We in the West, as far as I can tell, are by and large developmentally stunted around embodiment. This is largely a cultural construct that most of us participate in. It isn't that we aren't capable of being more fully embodied human beings, it means we live within systems that fail to support our emergent embodiment as our larger potential. Embodiment is mis-perceived to mean the "body" as we tend to think about it in the Western medical model. The body is then presumed to be "fundamentally" important - not "significantly" important. When this perspective is inhabited, motivation naturally moves towards other objects, investments, and loyalties in your life and embodiment holds a less significant place.

It is here in the inner architecture of meaning-making that we find the root of "motivation" issues around embodiment. Even in the face of death, human beings all too often fail to un-couple their attention, energy and genuine commitment from their habituated ways of living. That's how strong meaning-making is, it can change the world and it can put you 6 feet under.

So what now?

1. Free your unconscious loyalties and habituations from your historical conditioning. This frees up your motivation to be conducted into your larger significance in life.

2. Closely inspect your meaning-making. This is hard to do on your own. Find someone with greater clarity, elegance, more experience and more flexibility than you possess. Get their help. This is very hard to do on your own because it is precisely your own meaning-making that is often holding you back.

3. Discover what has already chosen you, that is also liberated from cultural conventions, and participate with embodying this greatest significance… Right Now!

For those of you wanting an overhaul on your meaning-making system around embodiment, I want to recommend my book Strength to Awaken. It is "psycho-active" meaning that simply reading it rewires and evolves your own complexity around embodiment. Check it out, you are likely to find yourself inhabiting a different landscape when you think of strength training, embodiment and/or any other movement discipline.

Finally, help me kill the presumption that human beings are lacking motivation. Let's stop colluding with the premise that we lack motivation and start participating with the immense power that is the future of our co-creative evolution.

I'm co-evolving embodiment, right now.

What are you participating in that unfolds your greater elegance as a human being?

Enjoy,
~Rob

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