Sunrise Sessions

planet travelThe task is much more straightforward than simple: roll out of bed, do something nice for yourself to start your day. All that rushing around just to go sit in traffic, then on your rump at the office, is not a nice, productive, or effective way to get this day started. But ‘snooze’ feels sooooooo good! Right, that may be true, but we deserve better than that. Imagine explaining to star-dust that it is solely & uniquely traveling across the universe just for the honor & privilege of hitting a coveted snooze button . . . we might end up with lots of tired old stars & no one to look at & gaze in wonder at them.

Wake up the first time . . . it isn’t easy, and the first several times aren’t fun, but waking up early is like any other skill: it takes practice. The beginning of Spring is as good a time as any to start a new practice. Start tomorrow . . . starting life-changers on Monday is over-rated, and not scientifically guaranteed to work any better than any other day of the week.

Pick the right set . . . Do something hard enough to keep your curiosity piqued for the next few mornings, but not something so difficult that won’t survive this morning’s sunrise session.

Lay it out the night before . . . your running shoes & attire, your Kettlebell setup, or even your Barbell bumper & plate scheme, have whatever you choose ready so that you can begin as soon as you get your blood flowing with some Stretch, Flexibility or Flow movements.

Be consistent . . . that is the trick to everything. Showing up is great, but doing the work is what gives real & tangible value to showing up.

No one ever said this was going to be easy, but anyone who has been there will admit that it is worth it. Wake up & roll out!

Sample Session:

  • 10 KB Swings, EMOM (Every Minute On the Minute) for 10 Minutes
  • Recover after each set with reverse grip pushups or reverse grip plank holds (If you are hitting your 10th Swing at the 15-20 second mark, get into & hold the plank for 15-20 seconds as well, or do 3-5 slow & easy pushups)

In 10 minutes you’ve completed 100 Kettlebell Swings, and quite possibly 30-50 Push-ups, or 2-3 minutes of Planks. Nice way to start any day.

Semper Fortis


Movement and Meditation

The ego gives birth to a limited mind and when we give attention to the limited mind we lead a limited life. Yet we are all born enlightened. At some point a need arises that is not met at first breath, and a hunger sets in. Duality, the yearning for something to fulfill us, begins.

Early morning seems to be my hub of “limited mind.” Once I roll out of & away from the bed, I can’t even tell you what I was thinking about, but something paralyzes me there every morning. Blaming the earliness of mornings might be the easy way out. Taking responsibility for staying up too late is probably closer to true.

Working out at 4 or 5am might be where it’s at, those times being closely bound with the natural pinnacle of testosterone production, but that practice is years removed from my experience. Maybe it’s time to venture back. Some of us do better with a schedule. I’m one of those people. There I go, being all mind-limiting & all.

Meditation seems to help, if I can get there . . . mindfully & physically. Some things work better than others. Sleeping through more of the dark hours helps most. Next up on my list is a 5 Minute Flow . . . sometimes longer, but never shorter. Whatever it is I do looks like some aborted attempt at a martial arts Kata.

It doesn’t matter how it looks to the outside world. Movements are ours, whole & complete. The limbs & muscles have been at rest, and need these movements to join in the waking world. Once the body begins to move, the mind begins to clear. It isn’t “now” that we’ve begun to meditate, our movement was & continues to be our meditation. We clear our minds by moving our bodies.

It’s a daily thing. It’s becoming a daily thing. It needs to be a daily thing. Otherwise we’re just ‘out there’ in the world, not safely asleep, but not truly awake . . . sort of a netherworld of consciousness & blank-stared awareness. That’s no way to live . . . wake up . . . move . . . focus . . . think . . . act.

Semper Fortis