Intense Sport Quotes

I later discovered that in order to be a good athlete one must care intensely what is happening with a ball, even if one doesn't have possession of it. This was ultimately my failure: my inability to work up a passion for the location of balls.

I’m a modern man, a man for the millennium. Digital and smoke free. A diversified multi-cultural, post-modern deconstruction that is anatomically and ecologically incorrect. I’ve been up linked and downloaded, I’ve been inputted and outsourced, I know the upside of downsizing, I know the downside of upgrading. I’m a high-tech low-life. A cutting edge, state-of-the-art bi-coastal multi-tasker and I can give you a gigabyte in a nanosecond! I’m new wave, but I’m old school and my inner child is outward bound. I’m a hot-wired, heat seeking, warm-hearted cool customer, voice activated and bio-degradable. I interface with my database, my database is in cyberspace, so I’m interactive, I’m hyperactive and from time to time I’m radioactive. Behind the eight ball, ahead of the curve, ridin the wave, dodgin the bullet and pushin the envelope. I’m on-point, on-task, on-message and off drugs. I’ve got no need for coke and speed. I've got no urge to binge and purge. I’m in-the-moment, on-the-edge, over-the-top and under-the-radar. A high-concept, low-profile, medium-range ballistic missionary. A street-wise smart bomb. A top-gun bottom feeder. I wear power ties, I tell power lies, I take power naps and run victory laps. I’m a totally ongoing big-foot, slam-dunk, rainmaker with a pro-active outreach. A raging workaholic. A working rageaholic. Out of rehab and in denial! I’ve got a personal trainer, a personal shopper, a personal assistant and a personal agenda. You can’t shut me up. You can’t dumb me down because I’m tireless and I’m wireless, I’m an alpha male on beta-blockers. I’m a non-believer and an over-achiever, laid-back but fashion-forward. Up-front, down-home, low-rent, high-maintenance. Super-sized, long-lasting, high-definition, fast-acting, oven-ready and built-to-last! I’m a hands-on, foot-loose, knee-jerk head case pretty maturely post-traumatic and I’ve got a love-child that sends me hate mail. But, I’m feeling, I’m caring, I’m healing, I’m sharing-- a supportive, bonding, nurturing primary care-giver. My output is down, but my income is up. I took a short position on the long bond and my revenue stream has its own cash-flow. I read junk mail, I eat junk food, I buy junk bonds and I watch trash sports! I’m gender specific, capital intensive, user-friendly and lactose intolerant. I like rough sex. I like tough love. I use the “F” word in my emails and the software on my hard-drive is hardcore--no soft porn. I bought a microwave at a mini-mall; I bought a mini-van at a mega-store. I eat fast-food in the slow lane. I’m toll-free, bite-sized, ready-to-wear and I come in all sizes. A fully-equipped, factory-authorized, hospital-tested, clinically-proven, scientifically- formulated medical miracle. I’ve been pre-wash, pre-cooked, pre-heated, pre-screened, pre-approved, pre-packaged, post-dated, freeze-dried, double-wrapped, vacuum-packed and, I have an unlimited broadband capacity. I’m a rude dude, but I’m the real deal. Lean and mean! Cocked, locked and ready-to-rock. Rough, tough and hard to bluff. I take it slow, I go with the flow, I ride with the tide. I’ve got glide in my stride. Drivin and movin, sailin and spinin, jiving and groovin, wailin and winnin. I don’t snooze, so I don’t lose. I keep the pedal to the metal and the rubber on the road. I party hearty and lunch time is crunch time. I’m hangin in, there ain’t no doubt and I’m hangin tough, over and out!

But most of all, she thought of John. She pictured him in Dingle, sitting out on the veranda of his wonderful little house, gazing with his peacefully intense, ocean blue eyes out toward the sea. She wondered if he was alone, and suspected he was, and she also reflected that he was probably quite sad, just as she was at that very moment.

His love of danger, his intense appreciation of the drama of an adventure--all the more intense for being held tightly in--his consistent view that every peril in life is a form of sport, a fierce game betwixt you and Fate, with Death as a forfeit, made him a wonderful companion at such hours.

The American College of Sports Medicine found that the productivity of people after exercise was an average of 65 percent higher than those who did not exercise. If I have something that's really bothering me, so much that it almost hurts my head to try to sort it out, I always find the solution in a puddle of sweat! Intense exercise is like taking a magic pill that gives you the ability to solve problems like a superhero.

I tended to fall in love with characters in books. Most guys I went to school with were far too interested in sports or video games. How could they hold a candle to Mister Darcy’s intensity, Tom Joad’s ethics, Martin Eden’s passion, Caleb Trask’s struggle for goodness, or Edmond Dantes’ cunning intellect?

At the age of nineteen, Gordievsky took up cross-country running. Something about the solitary nature of the sport appealed to him, the rhythm of intense exertion over a long period, in private competition with himself, testing his own limits.

The exact same principle holds true when we turn school into a twisted version of fantasy sports and over-emphasize standardized testing. An intense focus on test scores can lead to a shallow and narrow view of what is important.

An author describing the methods of intensive farming, or the excesses of sport hunting, or even the harsher uses of animals in science writes with confidence that most readers will share his sense of concern and indignation. Sounding the call to action--convincing people that change is not only necessary, but actually possible--is more problematic. In protecting animals from cruelty, it is always just one step from the mainstream to the fringe. To condemn the wrong is obvious, to suggest its abolition radical.

Sports represent a shared vision of how we continue, as individual, team, or community, to experience a happiness or absence of care so intense, so rare, and so fleeting that we associate their experience with experience otherwise described as religious or we say the sports experience must be the tattered remnant of an experience which was once described, when first felt, as religious.

When we strike a balance between the challenge of an activity and our skill at performing it, when the rhythm of the work itself feels in sync with our pulse, when we know that what we're doing matters, we can get totally absorbed in our task. That is happiness. The life coach Martha Beck asks new potential clients, "Is there anything you do regularly that makes you forget what time it is?" That forgetting -- that pure absorption -- is what the psychologist Mihaly Csikzentmihalyi calls "flow" or optimal experience. In an interview with Wired magazine, he described flow as "being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you're using your skills to the utmost." In a typical day that teeters between anxiety and boredom, flow experiences are those flashes of intense living -- bright against the dull. These optimal experiences can happen when we're engaged in work paid and unpaid, in sports, in music, in art. The researchers Maria Allison and Margaret Duncan have studied the role of flow in women's lives and looked at factors that contributed to what they call "antiflow." Antiflow was associated with repetitive household tasks, repetitive tasks at work, unchallenging tasks, and work we see as meaningless. But there's an element of chaos when it comes to flow. Even if we're doing meaningful and challenging work, that sense of total absoprtion can elude us. We might get completely and beautifully lost in something today, and, try as we might to re-create the same conditions tomorrow, our task might jsut feel like, well, work. In A Life of One's Own, Marion Milner described her effort to re-create teh conditions of her own recorded moments of happiness, saying, "Often when I felt certain that I had discovered the little mental act which produced the change I walked on air, exulting that I had found the key to my garden of delight and could slip through the door whenever I wished. But most often when I came again the place seemed different, the door overgrown with thorns and my key stuck in the lock. It was as if the first time I had said 'abracadabra' the door had opened, but the next time I must use a different word. (123-124).

The default mode of the human primate is intensely social, as reflected in our favorite activities, from attending sports matches and singing in choirs to partying and socializing.

These findings show that nature can have a calming and restorative effect, giving our mind a rest from the intense and mentally fatiguing focus and concentration required in much of our day-to-day lives.

Just as one would never attempt to turn a sports car into a utility truck, it is also critical to avoid the mistake of telling a child who is temperamentally intense, energetic, and sensitive not to be any of those things.

The vast majority of runners, however, seldom train at a truly comfortable intensity. Instead, they push themselves a little day after day, often without realizing it. If the typical elite runner does four easy runs for every hard run, the average recreationally competitive runner—and odds are, you’re one of them—does just one easy run for every hard run. Simply put: Running too hard too often is the single most common and detrimental mistake in the sport.

Novices need to focus only on the frequency of training by getting into the pool and onto the road often. If they do this with no concern for how long the workout is—short is fine—or how hard it should be—easy is best—they will make great improvement in their first year in the sport. The intermediate triathlete in the second and third years in the sport should focus on increasing the durations of swims, bike rides, and runs. Year 4 is the time when a triathlete should begin to give greater emphasis to workout intensity.

Many characteristics once believed to reflect innate talent are actually the results of intense practice for a minimum of 10 years.”11 Mastery—of sports, music, business—requires effort (difficult, painful, excruciating, all-consuming effort) over a long time (not a week or a month, but a decade).

in the pre-modern world, when people wrote about the past they were more concerned with what an event had meant. A myth was an event which, in some sense, had happened once, but which also happened all the time. Because of our strictly chronological view of history, we have no word for such an occurrence, but mythology is an art form that points beyond history to what is timeless in human existence, helping us to get beyond the chaotic flux of random events, and glimpse the core of reality. An experience of transcendence has always been part of the human experience. We seek out moments of ecstasy, when we feel deeply touched within and lifted momentarily beyond ourselves. At such times, it seems that we are living more intensely than usual, firing on all cylinders, and inhabiting the whole of our humanity. Religion has been one of the most traditional ways of attaining ecstasy, but if people no longer find it in temples, synagogues, churches or mosques, they look for it elsewhere: in art, music, poetry, rock, dance, drugs, sex or sport. Like poetry and music, mythology should awaken us to rapture, even in the face of death and the despair we may feel at the prospect of annihilation. If a myth ceases to do that, it has died and outlived its usefulness.

The desire to fight and kill can be as overwhelming as hunger, and war can become even “sweeter” than the dream of returning home. Fighting can become an immersive experience, comparable to the intense, total engagement of participation in dancing, sports, or acrobatics. Rage, grief, weariness, panic, fear, and energetic zeal all “take,” “seize,” or “enfold” the person.

This inclination is a reflection of a person’s uniqueness. This uniqueness is not something merely poetic or philosophical—it is a scientific fact that genetically, every one of us is unique; our exact genetic makeup has never happened before and will never be repeated. This uniqueness is revealed to us through the preferences we innately feel for particular activities or subjects of study. Such inclinations can be toward music or mathematics, certain sports or games, solving puzzle-like problems, tinkering and building, or playing with words. With those who stand out by their later mastery, they experience this inclination more deeply and clearly than others. They experience it as an inner calling. It tends to dominate their thoughts and dreams. They find their way, by accident or sheer effort, to a career path in which this inclination can flourish. This intense connection and desire allows them to withstand the pain of the process—the self-doubts, the tedious hours of practice and study, the inevitable setbacks, the endless barbs from the envious. They develop a resiliency and confidence that others lack.

to have a physical body and to work with it and to work with the forces of nature to mold it into the highest expression of joy, and to keep it always by using it to learn how to overcome disease, impairment and as today’s cutting edge, non-funded, objective, purposeful science says, one day, even death?   What if short-term excitement and intensity created by the overblown desire to win at all cost could be replaced by a more durable excitement in an intensity springing from the heart of the physical athletic experience itself?  It would soon be discovered that sports and physical activities reformed and refurbished with integrity, not buy-offs are the best possible path to personal enlightenment and social transformation for this new millennium.

As his rhetoric and reading life matured, he grew intensely scornful of what passed at his high school for 'education' - the mania for testing; the intolerance of real dissent; and the conformist celebration of the honed and polished 'all-rounder' student destined for high income, who was deferent and well-spoken, invariably good-looking, and proficient in music as well as in one summer and one winter sport.

People who think that queer life consists of sex without intimacy are usually seeing only a tiny part of the picture, and seeing it through homophobic stereotype. The most fleeting sexual encounter is, in its way intimate. And in the way many gay men and lesbians live, quite casual sexual relations can develop into powerful and enduring friendships. Friendships, in turn, can cross into sexual relations and back. Because gay social life is not as ritualized and institutionalized as straight life, each relation is an adventure in nearly un-charted territory—whether it is between two gay men, or two lesbians, or a gay man and a lesbian, or among three or more queers, or between gay men and the straight women whose commitment to queer culture brings them the punishment of the "fag hag" label. There are almost as many kinds of relationship as there are people in combination. Where there are -patterns, we learn them from other queers, not from our-parents or schools or the state. Between tricks and lovers and exes and friends and fuckbuddies and bar friends and bar friends' tricks and tricks' bar friends and gal pals and companions "in the life," queers have an astonishing range of intimacies. Most have no labels. Most receive no public recognition. Many of these relations are difficult because the rules have to be invented as we go along. Often desire and unease add to their intensity, and their unpredictability. They can be complex and bewildering, in a way that arouses fear among many gay people, and tremendous resistance and resentment from many straight people. Who among us would give them up? Try standing at a party of queer friends and charting all the histories, sexual and nonsexual, among the people in the room. (In some circles this is a common party sport already.) You will realize that only a fine and rapidly shifting line separates sexual culture from many other relations of durability and care. The impoverished vocabulary of straight culture tells us that people should be either husbands and wives or (nonsexual) friends. Marriage marks that line. It is not the way many queers live. If there is such a thing as a gay way of life, it consists in these relations, a welter of intimacies outside the framework of professions and institutions and ordinary social obligations. Straight culture has much to learn from it, and in many ways has already begun to learn from it. Queers should be insisting on teaching these lessons. Instead, the marriage issue, as currently framed, seems to be a way of denying recognition to these relations, of streamlining queer relations into the much less troubling division of couples from friends.

The magnitude of the satisfaction that a triathlete experiences upon crossing a finish line is directly proportional to the amount of suffering he has overcome to to get there. This reward knows no ability. Even the slowest of the slow can push themselves beyond existing limits and finish with tremendous satisfaction. But winning often demands and inspires the greatest suffering and thus confers the greatest sense of pride. Often, because of the nature of competition, it is precisely he who has the most guts who is the fastest and experiences the most intense fulfillment at the finish line. Theoretically, then, the most deeply satisfying experience a triathlete could have in the sport (and among the best in life) would occur at the finish line of a race in which he has overcome as much suffering as he could possibly ever endure, and knows it.

Comparing the two cities — the Berlin I knew in the early thirties and the Berlin I revisited in the early fifties — I have to admit that the latter is, in many respects, a far more exciting setting for a novel or a sequence of stories. Life in the Berlin of 1952 had an intensely dramatic doubleness. Here was a shadow-line cutting a city in half — a frontier between two worlds at war — across which people were actually being kidnapped, to disappear into prisons or graves. And yet this shadow-frontier was being freely crossed in the most humdrum manner every day, on foot, in buses, or in electric trains, by thousands of Berliners commuting back and forth between their work and their homes. Many men and women who lived in West Berlin were on the black list of the East German police; and, if the Russians had suddenly marched in, they couldn’t have hoped to escape. Yet, in this no man’s land between the worlds, you heard the usual talk about business and sport, the new car, the new apartment, the new lover.

By action people hope to achieve enjoyment, to feel that they are alive and young and vigorous at an elemental level. Games, sport, sex, creative work, the intense pleasure of speed - a hundred other forms of action, but all fleeting and momentary. Action here and now is a transitory thing that can have only two results. Either we go back and reflect on what we have done, and it is all dust and ashes; or else we keep on doing it, day after day heaping up sensuous pleasures, ecstasies, and delights. In the former case we have an Epicurean restraint that demands great discipline and can be achieved only by the word. In the latter case we are in a headlong flight like Don Juan, Mille e tre, with a round of conquests, each testifying that it is already over, and that there must be a search for new pastures with increasing dissatisfaction. Action uses up action, and it uses us up even more swiftly until the point is reached where there is only the sad recollection of what was once action but has now become impossible.

Despite the dangers and discomforts, climbing is for many an all-consuming passion. They interrupt, end, or never start their careers, focusing exclusively on completing the next climb. Climber Todd Skinner said free climbing means "going right to the edge" of your capabilites. For many climbers, this closeness to death - the risk of dying - produces an adrenaline rush that most other life experiences simply can't. It is what keeps many of them married to the sport. Probably no other sport creates such a feeling of oneness with Mother Nature. Attached to a mountainside by fingertips and toes, the climber necessarily becomes part of the rock - or else. One climber says that while scaling a granite face, she felt close to God, so intense was her relationship with the natural world. Climbers speak of "floating" or "performing a ballet" over the rock, each placement of foot and each reach into a crack creating unity with the mountain. The sport is one of total engagement with the here-and-now, which frees the mind from everything else. Climbers' concentration is complete and focused. Their only thought is executing the next move... Ken Bokelund... said: "Climbing for me has always been the strength of the body over the weakness of the mind. If you train so that you are very strong physically and you have mastered the techniques, then all that's left is believing. Freeing your mind of fear is the key. This is very difficult to do, but when you can achieve it, then you are in true harmony with the rock. Fear is just one more thing to worry about and is very distracting. It can make you fall... ...when you know you are strong enough to complete any maneuver, once that level of physical confidence is achieved, then you are able to put fear out of your mind. Climbing becomes a very simple pleasure. It's just you and the rock. It's a total clarity of being, a time when nothing matters, you're moving without any thought, you're in a place where time stands still. Even when you're on a wall for days, when you get down, everything seems exactly the same, as though time never passed.

Where do you go to make friends when you’re an adult? No, honestly, I’m asking, where do you do this? There are no more late-night study sessions or university social events. And while meeting friends at work is the obvious answer, your options are very limited if you don’t click with your colleagues or if you’re self-employed. (Also, if you’re only friends with people at work, who do you complain about your colleagues too?) I don’t volunteer. I don’t participate in organised religion. I don’t play team sports. Where do selfish, godless, lazy people go to make friends? That’s where I need to be. Nearly all of my closest friends have been assigned to me: either via seating chats at school, university room-mates, or desk buddies at work. After taking stock, I realise that most of my friends were forced to sit one metre away from me for several hours at a time. I’ve never actively reached out to make a new friend who wasn’t within touching distance. With no helpful administrators, just how do we go about making friends as adults? Is it possible to cultivate that intense closeness without the heady combination of naivety, endless hours of free time on hand and lack of youthful inhibitions? Or is that lost for ever after we hit thirty?

5. Move toward resistance and pain A. Bill Bradley (b. 1943) fell in love with the sport of basketball somewhere around the age of ten. He had one advantage over his peers—he was tall for his age. But beyond that, he had no real natural gift for the game. He was slow and gawky, and could not jump very high. None of the aspects of the game came easily to him. He would have to compensate for all of his inadequacies through sheer practice. And so he proceeded to devise one of the most rigorous and efficient training routines in the history of sports. Managing to get his hands on the keys to the high school gym, he created for himself a schedule—three and a half hours of practice after school and on Sundays, eight hours every Saturday, and three hours a day during the summer. Over the years, he would keep rigidly to this schedule. In the gym, he would put ten-pound weights in his shoes to strengthen his legs and give him more spring to his jump. His greatest weaknesses, he decided, were his dribbling and his overall slowness. He would have to work on these and also transform himself into a superior passer to make up for his lack of speed. For this purpose, he devised various exercises. He wore eyeglass frames with pieces of cardboard taped to the bottom, so he could not see the basketball while he practiced dribbling. This would train him to always look around him rather than at the ball—a key skill in passing. He set up chairs on the court to act as opponents. He would dribble around them, back and forth, for hours, until he could glide past them, quickly changing direction. He spent hours at both of these exercises, well past any feelings of boredom or pain. Walking down the main street of his hometown in Missouri, he would keep his eyes focused straight ahead and try to notice the goods in the store windows, on either side, without turning his head. He worked on this endlessly, developing his peripheral vision so he could see more of the court. In his room at home, he practiced pivot moves and fakes well into the night—such skills that would also help him compensate for his lack of speed. Bradley put all of his creative energy into coming up with novel and effective ways of practicing. One time his family traveled to Europe via transatlantic ship. Finally, they thought, he would give his training regimen a break—there was really no place to practice on board. But below deck and running the length of the ship were two corridors, 900 feet long and quite narrow—just enough room for two passengers. This was the perfect location to practice dribbling at top speed while maintaining perfect ball control. To make it even harder, he decided to wear special eyeglasses that narrowed his vision. For hours every day he dribbled up one side and down the other, until the voyage was done. Working this way over the years, Bradley slowly transformed himself into one of the biggest stars in basketball—first as an All-American at Princeton University and then as a professional with the New York Knicks. Fans were in awe of his ability to make the most astounding passes, as if he had eyes on the back and sides of his head—not to mention his dribbling prowess, his incredible arsenal of fakes and pivots, and his complete gracefulness on the court. Little did they know that such apparent ease was the result of so many hours of intense practice over so many years.

What would be the natural thing? A man goes to college. He works as he wants to work, he plays as he wants to play, he exercises for the fun of the game, he makes friends where he wants to make them, he is held in by no fear of criticism above, for the class ahead of him has nothing to do with his standing in his own class. Everything he does has the one vital quality: it is spontaneous. That is the flame of youth itself. Now, what really exists?" "...I say our colleges to-day are business colleges—Yale more so, perhaps, because it is more sensitively American. Let's take up any side of our life here. Begin with athletics. What has become of the natural, spontaneous joy of contest? Instead you have one of the most perfectly organized business systems for achieving a required result—success. Football is driving, slavish work; there isn't one man in twenty who gets any real pleasure out of it. Professional baseball is not more rigorously disciplined and driven than our 'amateur' teams. Add the crew and the track. Play, the fun of the thing itself, doesn't exist; and why? Because we have made a business out of it all, and the college is scoured for material, just as drummers are sent out to bring in business. "Take another case. A man has a knack at the banjo or guitar, or has a good voice. What is the spontaneous thing? To meet with other kindred spirits in informal gatherings in one another's rooms or at the fence, according to the whim of the moment. Instead what happens? You have our university musical clubs, thoroughly professional organizations. If you are material, you must get out and begin to work for them—coach with a professional coach, make the Apollo clubs, and, working on, some day in junior year reach the varsity organization and go out on a professional tour. Again an organization conceived on business lines. "The same is true with the competition for our papers: the struggle for existence outside in a business world is not one whit more intense than the struggle to win out in the News or Lit competition. We are like a beef trust, with every by-product organized, down to the last possibility. You come to Yale—what is said to you? 'Be natural, be spontaneous, revel in a certain freedom, enjoy a leisure you'll never get again, browse around, give your imagination a chance, see every one, rub wits with every one, get to know yourself.' "Is that what's said? No. What are you told, instead? 'Here are twenty great machines that need new bolts and wheels. Get out and work. Work harder than the next man, who is going to try to outwork you. And, in order to succeed, work at only one thing. You don't count—everything for the college.' Regan says the colleges don't represent the nation; I say they don't even represent the individual.

How you respond to fight or flight under intense pressure determines how far you go in competition – any sport, any high-risk occupation, any career, any business, and in life in general. The secret to beating the odds and winning “David vs Goliath” mismatches is to intensify the pressure, and force a fight or flight response by your opponent. The Over 80 rule holds – over 80% of your opponents will take flight…guaranteed.

I began to recall my own experience when I was Mercutio’s age (late teens I decided, a year or two older than Romeo) as a pupil at a public school called Christ’s Hospital. This school is situated in the idyllic countryside of the Sussex Weald, just outside Horsham. I recalled the strange blend of raucousness and intellect amongst the cloisters, the fighting, the sport, and general sense of rebelliousness, of not wishing to seem conventional (this was the sixties); in the sixth form (we were called Grecians) the rarefied atmosphere, the assumption that of course we would go to Oxford or Cambridge; the adoption of an ascetic style, of Zen Buddhism, of baroque opera, the Velvet Underground, Frank Zappa, and Mahler; of Pound, Eliot and e. e. cummings. We perceived the world completely through art and culture. We were very young, very wise, and possessed of a kind of innocent cynicism. We wore yellow stockings, knee breeches, and an ankle length dark blue coat, with silver buttons. We had read Proust, we had read Evelyn Waugh, we knew what was what. There was a sense, fostered by us and by many teachers, that we were already up there with Lamb, Coleridge, and all the other great men who had been educated there. We certainly thought that we soared ‘above a common bound’. I suppose it is a process of constant mythologizing that is attempted at any public school. Tom Brown’s Schooldays is a good example. Girls were objects of both romantic and purely sexual, fantasy; beautiful, distant, mysterious, unobtainable, and, quite simply, not there. The real vessel for emotional exchange, whether sexually expressed or not, were our own intense friendships with each other. The process of my perceptions of Mercutio intermingling with my emotional memory continued intermittently, up to and including rehearsals. I am now aware that that possibly I re-constructed my memory somewhat, mythologised it even, excising what was irrelevant, emphasising what was useful, to accord with how I was beginning to see the part, and what I wanted to express with it. What I was seeing in Mercutio was his grief and pain at impending separation from Romeo, so I suppose I sensitised myself to that period of my life when male bonding was at its strongest for me.

Conceptually, the energy systems are intensity dependent, not time dependent.

As training age advances, that paradigm has to shift and the overload has to come from intensity.

pring is a great time to introduce your children to the wonders of God's creation. Take them to a garden center and let them pick out a tree to be planted in your yard. Let them help dig the hole, add soil amendments, and place the tree. As they fill the hole around the tree, talk about how amazing God was when creating the world. Your children will love watching the tree grow through the years... as they grow with it. And remember when you used to press flowers in a scrapbook? Why not do it again? Use the pages of your phone book or apply heavy weight as you press and dry the flowers. When they're completely dry, use a tiny bit of glue to arrange them on colorful or white poster board. Add lace and ribbon, and you've got a perfect pressed flower arrangement. Or make it more masculine by adding graphics of sports, animals, cars, or trucks. ere's a tip that'll help in the dilemma of what to do with your various collections. Always arrange them in odd-numbered groupings. Three is a magic number. Cluster things that have differing shapes, but keep a theme going. ho is your best friend? Who is your second best friend? Now think about it. Is there really such a thing as a "bad" friend? Not all friendships are alike, to be sure. Some are casual and relaxing. Others are intense and stimulating. And some surprise us by seeming to come out of nowhere. Some friendships will fade ...a truth we have to accept. I have several "friends of the heart." These people aren't necessarily "best friends" because

A SUMMARY OF BRAIN TRAINING FUELING GUIDELINES • Drink only when you’re thirsty during running. But don’t allow your thirst to build—that is, drink as soon as you feel the urge and as often as you feel the urge. Never force yourself to drink more than is comfortable. • Drink during runs lasting longer than one hour and during the recovery periods in shorter, high-intensity interval workouts. • When performance counts, use a sports drink instead of water. Its electrolyte content enhances hydration and its carbohydrate content provides an extra source of energy and stimulates a brain signal that boosts performance. • Consider using a carbohydrate-protein sports drink (Accelerade) instead of a conventional sports drink to promote faster recovery from workouts and perhaps greater long-term fitness gains. • Consider using water or an electrolyte-fortified water instead of a sports drink during some of your long runs to increase the physiological stress of these runs in ways that will enhance your body’s adaptations to them.

I'd come away from intense scenes of family pride and emotion between fathers and children and would conclude that a man could build whatever monuments he wanted in the worlds of politics, sports, entertainment, and business, but if they come at the expense of his children, then he has failed. Once the attention fades and the crowds stop cheering his name and his accomplishments are little more than fine print in a history book, the only thing that truly survives him is his child. That is his legacy. That is what defines him. All else is but a footnote.

And so passed the next several days. I prowled around the various Court functions to mark where Shevraeth was, and if I spotted him I’d invariably sneak back to the State Wing and slip into the memoirs room to read some more--when I wasn’t writing letters. My response to the Unknown had caused a lengthy answer in kind, and for a time we exchanged letters--sometimes thrice a day. It was such a relief to be able to express myself freely and without cost. He seemed to appreciate my jokes, for his style gradually metamorphosed from the carefully neutral mentor to a very witty kind of dialogue that verged from time to time on the acerbic--just the kind of humor that appealed most to me. We exchanged views about different aspects of history, and I deeply enjoyed his trenchant observations on the follies of our ancestors. He never pronounced judgment on current events and people, despite some of my hints; and I forbore asking directly, lest I inadvertently say something about someone in his family--or worse, him. For I still had no clue to his identity. Savona continued to flirt with me at every event we met at. Deric claimed my company for every sporting event. And shy Geral always gravitated to my side at balls; when we talked--which was a lot--it was about music. Though others among the lords were friendly and pleasant, these three were the most attentive. None of them hinted at letters--nor did I. If in person the Unknown couldn’t bring himself to talk on the important subjects that increasingly took up time and space in his letters, well, I could sympathize. There was a person--soon to be king--whom I couldn’t bring myself to face. Anyway, the only mention of current events that I made in my letters was about my own experience. Late one night, when I’d drunk a little too much spiced wine, I poured out my pent-up feelings about my ignorant past, and to my intense relief he returned to me neither scorn nor pity. That did not stop me from going around for a day wary of smiles or fans hiding faces, for I’d realized that though the letters could be pleasant and encouraging, I could very well be providing someone with prime material for gossip. Never before had I felt the disadvantage of not knowing who he was, whereas he knew me by name and sight. But no one treated me any differently than usual; there were no glances of awareness, no bright, superior smiles of those who know a secret. So it appeared he was as benevolent as his letters seemed, yet perfectly content to remain unknown. And I was content to leave it that way.

Lily’s head fell back with her broken keen filling the air. “Holy shit!” Hal came running flat out, Lily’s cry still reverberating. He skidded to a halt on the slippery deck, his panicked rescue unfortunately bringing him quite near to where Sean and Lily were fused together. As comprehension dawned, embarrassment colored his face a flaming pink blush. Instinctively, Sean shoved Lily behind him, shielding her with his body. He could feel her tremble against him. Were her tremors the aftermath of blazing passion, or were they from horrified mortification? he wondered. He wished he could see her face. “Sorry we gave you a scare, Hal. I, uh, fell into the water. Then somehow, Lily and I got caught up in a water fight to the death. Guess I forgot how ticklish she is.” He coughed. It was a pathetic story, but the best he could do right now. At his words, Hal looked up from his seemingly rapt examination of the deck’s tiles. Although his face was still as pink as Evelyn Roemer’s dyed hair, his lips parted in a smile of relief. “Oh, yeah,” he nodded, more than willing to play along. “Everyone needs a good tickle now and again.” He cleared his throat and loudly said, “Sorry to break up the fun, but you two have probably had enough water sports for one night.” Hal’s gaze moved past Sean. “You okay there, Lily?” Behind Sean, Lily froze. What to say? That she’d been nanoseconds away from a soul-shattering orgasm when Hal came barreling poolside. Bereft of Sean’s intoxicating kisses to drug her senseless, Lily hardly recognized herself. Had she gone mad? Probably. She wondered whether she would ever recover from what was undoubtedly the most intensely erotic experience of her life. Oh, God! Of all the people to have interrupted her and Sean in the pool! Hal Storey was as close to a father as Lily would ever have. He’d always supported her, believed in her. . . “Lily?” “I’m fine, Hal. Just a bit achy.” She cringed, sure Hal would guess that the parts of her that ached and throbbed had nothing to do with swimming.

Energy Drinks for Power Cyclist Cycling is a high intensity sport where huge amounts of calories are burned, muscle tissue broken up and a lot of water lost through sweat. To recover and regenerate energy and muscle tissue, your body undergoes a repair mechanism that depends on what you eat and drink. While eating proper foods keeps you healthy and builds your muscle stamina, taking energy drinks cannot be overemphasized as it increases energy and hydration needed for cycling and recovery. Energy drinks are formulated with ample supply of carbs and electrolytes ideal for maintaining high energy levels as well as replacing fluids lost during the rides.

Many hotbeds use an approach I call the engraving method. Basically, they watch the skill being performed, closely and with great intensity, over and over, until they build a high-definition mental blueprint.

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Ann Trason and her compadres were like mad scientists messing with beakers in the basement lab, ignored by the rest of the sport and free to defy every known principle of footwear, food, biomechanics, training intensity … everything. And whatever breakthroughs they came up with, they’d be legit. With ultrarunners, Vigil had the refreshing peace of mind of dealing with pure lab specimens. He wasn’t being hoodwinked by a phony superperformance, like the “miraculous” endurance of Tour de France cyclists, or the gargantuan power of suddenly melon-headed home-run hitters, or the blazing speed of female sprinters who win five medals in one Olympics before going to jail for lying to the feds about steroids. “Even the brightest smile,” one observer would say of disgraced wondergirl Marion Jones, “can hide a lie.

WBV was originally developed because of its intense workout effect over forty years ago in Russia for their Olympic athletes and space program, and it is currently used widely by athletes around the world, from amateur athletes to top athletes and sports franchises and teams. Originally studied primarily with athletes and healthy young people, more recent studies have also shown promising results with older people.2–6[2] [3] [4] [5] [6]

movements done, and at a similar speed and intensity of climbing. To a very large extent, elite-level swimmers principally swim for training, champion cyclists ride, top runners run, and world-class skiers ski. A general sport like alpinism can include more nonspecific modalities than these traditional sports, especially in the early base-building period and for less athletically mature individuals. But the biggest benefits will come from preparing for and modeling the demands of alpine climbing as closely as possible. This is the reason top climbers spend so much time climbing. As an alpinist seeking to improve your endurance

We debated, and he offered praise. He always wanted to know how I came up with things. No one else has ever been so intensely interested in what I think. He never wanted me to be simply “pretty” or “a good girl.” His desire was for me to think, to develop internal endurance. He encouraged me in sports, challenged me to think. He helped develop my political sensibility and demanded that I respect people, cultures, and religions. I was never to assume that my truth is the only one that matters. In a sense, the way he brought me up laid the groundwork for how I’m able to see the world. Why

Her gaze dropped to the zipper of his shorts, still sporting a significant bulge. “Think you can deal with that thing all by yourself?” “I think I can manage after twenty six years.” She lifted her chin in the direction of the Ziggurat tiling. “Cold shower?” “That’s one option. Although I do have an awesome new fantasy for my spank bank. It’d be a shame to waste it.” The thought of Ryder jacking off while he thought of her was wildly exciting. She’d love to be a fly on the wall for that. Or... “True. On the other hand you could not do anything about it. And I...a real live woman could help you out with it tomorrow night after poker. Think how much more intense it will be after you’ve denied yourself for a while.” The bob of his throat was visible from across the room. “Denial sucks.” “True. But I could make it worth your while.” He sighed. “If it doesn’t kill me first.

The noise of his zip was like the drag of a fingernail down her spine, and Juliet moaned, helpless to stop, as he pushed first his jeans, then his underwear, down and off. He stood tall and proud in front of her, his abs taut, his shoulders back, his stare still fixed between her legs, dark and hooded and intense. His nudity was breathtaking, his cock jutting out thick and hard as he shoved his hands on his hips. It was a thoroughly arrogant pose. Like a prince. Or a feudal Lord. And her body responded in kind, waiting with baited breath for his next royal command, his next move. Knowing she’d do just about anything for him in this moment with the wild beat of her pulse echoing though her ears and her gut and the slick heat at her heart. Open her mouth. Roll over. Get on all fours. Beg.

A national obsession with a particular sport does not occur in a vacuum. Something lights the match. In the early twentieth century, Finland was a poor, nonindustrialized country where many people worked outdoors and got around on foot and (during the winter) on cross-country skis. These fertile conditions produced Hannes Kolehmainen, who won three gold medals in running events at the 1912 Olympics. Kolehmainen’s triumphs ignited an intense running craze in his home country. Every Finnish boy wanted to be the next Olympic hero. The result was a quarter-century of Finnish dominance of distance running, a dynasty that produced a number of athletes whose performances far surpassed those of the man who’d started it all. Ultimately, the passionate and widespread participation in running that Hannes Kolehmainen inspired had a much stronger impact on the performance of Finland’s top runners than did the conditions of poverty, lack of industrialization, and human-powered transportation that produced the first great Finnish runner. Sociologist

To begin with, the child of five, six, or seven is in many ways an extremely competent individual. Not only can she use skillfully a raft of symbolic forms, but she has evolved a galaxy of robust theories that prove quite serviceable for most purposes and can even be extended in generative fashion to provide cogent accounts of unfamiliar materials or processes. The child is also capable of intensive and extensive involvement in cognitive activities, ranging from experimenting with fluids in the bathtub to building complex block structures and mastering board games, card games, and sports. While some of these creations are derivative, at least a few of them may exhibit genuine creativity and originality. And quite frequently in at least one area, the young child has achieved the competence expected from much older children. Such precocity is particularly likely when youngsters have pursued a special passion, like dinosaurs, dolls, or guns, or when there is a strain of special talent in areas like mathematics, music, or chess or simply a flexibility, a willingness to try new things.

In response, I look intensely and knowingly at Kyle, having been nodding my head throughout his description. I pause, and then say, “I know exactly what your dream is about, Kyle.” Amazed, he (and the rest of the lecture hall) awaits, my answer as though time has ground to a halt. After another long pause, I confidently enunciate the following: “Your dream, Kyle, is about time, and more specifically, about not having enough time to do the things you really want to do in life.” A wave of recognition, almost relief, washes over Kyle’s face, and the rest of the class appear equally convinced. Then I come clean. “Kyle—I have a confession. No matter what dream anyone ever tells me, I always give them that very same generic response, and it always seems to fit.” Thankfully, Kyle is a good sport and takes this with no ill grace, laughing with the rest of the class. I apologize once again to him. The exercise, however, importantly reveals the dangers of generic interpretations that feel very personal and uniquely individual, yet scientifically hold no specificity whatsoever. I

A 2014 study found positive results following eight weeks of mindfulness training with a group of US marines exposed to stressful training exercises.16 The program was designed to develop concentration and a greater acceptance and tolerance of physical pain, distressing thoughts, intense emotions, and harsh environmental conditions.

Neurologist David Zald articulates a consensus position among addiction researchers when he says that the key lies in identifying “a stronger alternative reward to overcome the compulsion to seek and engage in the addictive behavior.” Graft onto the wound of liminality another and more salubrious piece of it: some combination of body work and spiritual practice, meditation and the “in the zone” trance brought about by intense exercise, ideally in wilderness—surfing, for instance.

Family meals are also critical. Research consistently demonstrates that the family meal is a better indicator of academic achievement than participation in sports or the arts.

This structure is reinforced by the intense promotion of competition which begins when we are only children. Whether it is with sports, business, or even societal status, humanity is engineered into a constant state of survival against one another.

was running out of valuable athletic clichés. Would beach volleyball say much about proposals for federal health care reform? Could I use mumblety-peg comparisons to explain the North American Free Trade Agreement negotiations? Golf, however, is ideal for these purposes. “Christian fundamentalists put a wicked slice in the Republican party platform.” “Somebody should replace the divot on the back of Al Gore’s head.” “Let’s go hit Congress with a stick.” I also wanted a sport with a lot of equipment. All truly American sports are equipment intensive. Basketball was strictly for hoop-over-the-barn-door Hoosiers and Jersey City Y’s until two-hundred-dollar gym shoes were invented. And synchronized swimming will never make it to network prime time because how often do you need new nose plugs? I’m an altruistic guy, in my own Reaganomics way. Sports gear purchases are about all that’s keeping the fragile U.S. economy alive, and you’d have to get into America’s Cup yachting or cross-country airplane racing to find a sport that needs more gear than golf. I’ve bought the shoes, hats, socks, pants, shirts, umbrellas, windbreakers, and plus fours—all in colors that Nirvana fans wouldn’t dye their hair. Then there are the drivers, irons, putters, and the special clubs: parking-lot wedge, back-of-the-tree mashie, nearby highway niblick. MasterCard has installed a plaque on the wall of its headquarters to commemorate my taking up golf.

What principle governed the British sporting event? It appeared that, in exchange for a few pounds, you received one hour and forty-five minutes characterized by the greatest possible exposure to the worst possible weather, the greatest number of people in the smallest possible space, and the greatest number of obstacles—unreliable transportation, no parking, an intensely dangerous crush at the only exit, a repellent polio pond to pee into, last minute changes of the starting time—to keep you from ever attending a match again.

Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long low-intensity aerobic training only requires the smallest and weakest, “slow-twitch” muscle fibers to fire off again and again. The other, stronger and larger, “fast-twitch” muscle fibers are not necessary for the task and become a burden to carry and supply with oxygen. The body has no demand for extra muscle beyond what is needed to perform a relatively easy movement over and over. So your body adapts by actually burning muscle. Even if you perform steady state training in conjunction with strength training, it will diminish any potential increase in lean body mass, especially in your legs. Aerobic training should only be used to develop movement proficiency when you are training for a specific sport or event, such as a 5k run, triathlon, or particular military fitness assessment. I address these needs on MarkLauren.com.

What ensued was a training program focused entirely on building the capacity and efficiency of my endurance engine. Our bodies have two basic energy-burning systems. The first is the “aerobic system,” which utilizes oxygen and fat for fuel. It’s your “go all day” mechanism that fuels activity up to a certain level of intensity. But when the intensity of exertion exceeds what is called the “aerobic threshold”—the point at which my lactate test curve began to escalate skyward—then the secondary system known as the “anaerobic system” takes over. Used to power more extreme efforts, such as sprint bursts, heavy weight lifts, and fast running, the anaerobic system utilizes glycogen, or sugar, for energy. And it can only be turned on for about ninety minutes before it shuts down, depleted. Proficiency in endurance sports, explained Chris, is all about building the efficiency of the aerobic, “go all day” system.

One of the first scientific papers to write about exercise-induced myokines labeled them “hope molecules.” Ultra-endurance athletes talk about the metaphor of putting one foot in front of the other—how learning that you can take one more step, even when it feels like you can’t possibly keep going, builds confidence and courage. The existence of hope molecules reveals that this is not merely a metaphor. Hope can begin in your muscles. Every time you take a single step, you contract over two hundred myokine-releasing muscles. The very same muscles that propel your body forward also send proteins to your brain that stimulate the neurochemistry of resilience. Importantly, you don’t need to run an ultramarathon across the Arctic to infuse your bloodstream with these chemicals. Any movement that involves muscular contraction—which is to say, all movement—releases beneficial myokines. It seems likely that some ultra-endurance athletes are drawn to the sport precisely because they have a natural capacity to endure. The extreme circumstances of these events allow them to both challenge and enjoy that part of their personality. Yet it’s also possible that the intense physical training contributes to the mental toughness that ultra-endurance athletes demonstrate. Endurance activities like walking, hiking, jogging, running, cycling, and swimming, as well as high-intensity exercise such as interval training, are especially likely to produce a myokinome that supports mental health. Among those who are already active, increasing training intensity or volume—going harder, faster, further, or longer—can jolt muscles to stimulate an even greater myokine release. In one study, running to exhaustion increased irisin levels for the duration of the run and well into a recovery period—an effect that could be viewed as an intravenous dose of hope. Many of the world’s top ultra-endurance athletes have a history of depression, anxiety, trauma, or addiction. Some, like ultrarunner Shawn Bearden, credit the sport with helping to save their lives. This, too, is part of what draws people to the ultra-endurance world. You can start off with seemingly superhuman abilities to endure, or you can build your capacity for resilience one step at a time. Months after I spoke with Bearden, an image from his Instagram account appeared in my feed. It was taken from the middle of a paved road that stretches toward a mountain range, with grassy fields on either side. The sky is blue, except for a huge dark cloud that appears to be hovering directly over the person taking the photo. I remembered how Bearden had described his depression as a black thundercloud rolling in. Under the Instagram photo, Bearden had written, “Tons of wind today, making an easy run far more challenging. So happy to be able to do this. Every day above ground is a good day.” Below, a single comment cheered him on, like a fellow runner on the trail: “Amen to this! Keep striving.

dressed, went down to the bar, ordered champagne, and caught a whiff of a familiar scent. He turned, looked at her, and seemed to be seeing her for the first time. Because on the previous occasion, however often she had lain naked in his arms, she had been an appendage of Erika. Tonight she stood alone, and he realized that she was actually the more lovely of the two women, with her soft yellow hair floating past her shoulders, her crisply handsome features, her slender, long-legged body so entrancingly crowned by the surprisingly large bust, so perfectly delineated by the décolletage of her pale-blue evening gown. ‘It is me,’ she said. ‘Oh, please forgive me. I had forgotten how beautiful you are.’ She raised her eyebrows. ‘You forgot what I looked like, in three weeks? But that was a very nice thing to say.’ ‘Drink?’ ‘If it’s from that bottle, yes, please.’ She sipped appreciatively. ‘I had not expected to see you again so soon.’ ‘But you remembered what I look like.’ ‘Oh, yes. I remember every part of you. Or do you not like direct women?’ ‘I like you,’ he said. ‘Shall we dine?’ They ordered. ‘And have you come all the way to Berlin just to see me?’ she asked. ‘I’m sorry, but the answer is no. I came to collect this.’ He touched his Cross. ‘Oh, good lord!’ she said. ‘And I never noticed. The fact is, almost every officer in town nowadays has one of those …’ She paused, her mouth making an O. ‘I have done it again. Would you like to beat me?’ ‘I find that a most attractive idea. But it can keep until after dinner.’ He tasted the wine, nodded. ‘Actually,’ she said, ‘I suspect the reason so many officers in Berlin sport Iron Crosses is that the men who do not have them are doing the actual fighting. Except that we are not doing any fighting right now, are we? There is no one left to fight.’ ‘There is still the English.’ ‘Ah, yes. The English. But they are hiding behind their water wall.’ ‘They come out from time to time.’ He suddenly felt an intense dislike for this gorgeous creature, who knew so little about anything beyond the narrow limits of her sexual morality. ‘But I did not invite you here to discuss the war. I would like you to spend the night.’ ‘Just like that?’ ‘Isn’t that what you do? Or do you only do it with your girlfriends, and any company they may happen to accumulate?’ She gazed at him for several seconds. ‘In normal circumstances, I would slap your face and throw this glass of wine into it. But I think that in the mood you are in, you might hit me back, and I do not wish there to be a scene. Why do you not tell me why you are in this mood? You should be on top of the world. You have just been decorated – was it by the Fuehrer himself?’ ‘Yes.’ ‘Well, then, you have been honoured above most men. I assume he shook your hand?’ ‘Yes. Have you ever met him?’ ‘Sadly, no.’ ‘Well, maybe the whole thing made me too introspective. I apologize for what I said just now.’ She shrugged, delightfully, and finished her meal. ‘I understand your mood. Erika has often spoken of you.’ He frowned. ‘Regarding what?’ ‘Regarding everything.’ ‘Shit! I beg your pardon. But she really is a … well …’ ‘What you just said.’ ‘It’s her I ought to beat.’ Heidi drank the last of her wine. ‘But I am the one who is here.’ By the time he had locked the bedroom door she had already stepped out of her gown. She wore only

The pressure to get Toy Story 2 successfully made was not the high pressure of a single moment, like giving a speech or competing in a musical competition or sporting event. It was an intense, long-lasting pressure that wore people down. And it came immediately following the three-year grind of making of A Bug’s Life, which was ten times as complex as the original Toy Story.

you can replenish electrolytes, hydrate, and energize with natural drinks like 100-percent pure coconut water. Coconut water replenishes body fluids better than do sports drinks.50 Coconut water is low in calories, super hydrating, and very high in potassium (more potassium than four bananas).

Getting to know one’s self intimately and being aware of the influences people and circumstances have on your life is an important tool for holding on to the important changes and progress you’ve made over time in terms of mental acuity and mindfulness, as well as your capacity for positive thinking and rational thinking in moments of stress or emotional intensity.

dresses, her hair long and wispy, and she waved her hands around when she described a story, as if casting a spell. Come back, Aunt Maude, Astrid thinks in desperation. I need you. You still have life left in you. Her head throbs—her stomach hurts. She hasn’t eaten since breakfast. But she can’t leave Maude’s side, not yet. “I’m sorry I didn’t visit you before,” Astrid says softly. “It was too hard to come back here.” Aunt Maude never pushed—until recently. She called, wrote letters with her fountain pen—often smudging the words—and sent gifts. She even visited Astrid in California now and then. But she never lamented the fact that her family no longer visited Heron Bay. I should’ve been here for her, Astrid thinks. “Miss Johansen?” a soft voice says behind her. Astrid turns, and Dr. Sawari summons her to the door. Compact and quick on her feet, the doctor sports a shiny black ponytail, her eyes a startling, intense green. She seems too young to take charge of Aunt Maude’s care.

As rituals are drained of their intensity, their roots are buried in the sediment of years, centuries, even millennia. As the human movements that are meant to expend energy become easier, more comfortable, less intense—a leisurely tour through the Nautilus circuit, watching TV on the elliptical—sport becomes exercise. Without intensity, it’s not a ritual. It’s just a grind. Ritual becomes habit. The memory and meaning are lost.

As rituals are drained of their intensity, their roots are buried in the sediment of years, centuries, even millennia. As the human movements that are meant to expend energy become easier, more comfortable, less intense—a leisurely tour through the Nautilus circuit, watching TV on the elliptical—sport becomes exercise. Without intensity, it’s not a ritual. It’s just a grind. Ritual becomes habit. The memory and meaning are lost. But the roots of the ritual are still alive. And when the habits, for some reason, are re-endowed with intensity, they become rituals again. Because the root of the ritual, sport as sacrifice, is still alive inside us, it feels like a memory of something. It is a new shoot from an old root that makes a Hero WOD come alive. It’s why, in a CrossFit box, you can be outrun or outlifted, but there’s no way to feel defeated unless you slack off. The visceral sense of sacrifice, of giving all of one’s energy up—underlies every WOD. Detonating all the fireworks means there will be more and bigger fireworks next time. Giving everything you have banishes regret.

The starting point to constructing your workout program is deciding how often you will exercise. The current general recommendations for physical activity are 150 minutes of aerobic activity week at moderate-intensity exercise. That equates to about half an hour a day, five days a week. That activity should include doing a range of physical activities that incorporate fitness, strength, balance and flexibility. However, such activities as gardening and playing sport should also be included in your total exercise count. Including these types of activities will help to make sure that you are getting the proper balance between exercise and recovery. Alternatively, it is recommended that you do 75 minutes of vigorous intensity exercise on a weekly basis. On top of that, you should do muscle strengthening activity on at least two days per week.

For example, moderate, predictable, and controllable activation of our stress-response systems leads to a more flexible, stronger stress-response capability that lets a person demonstrate resilience in the face of extreme stressors. It’s kind of like weight-lifting for our stress-response systems; we exercise the system to make it stronger. The more we face moderate challenges and succeed, the more capable we are of facing bigger challenges. This is something we see in sports, performing arts, clinical practice, fire-fighting, teaching-almost any human endeavor; experience can improve performance. This is why stress is not something to be afraid of or avoided. It is the uncontrollability, pattern, and intensity of stress that can cause problems. Unfortunately, for many people, the pattern of stress activation is unpredictable, uncontrollable, prolonged, or extreme.

In real life, being relentless is a state of mind that can give you the strength to achieve, to survive, to overcome, to be strong when others are not. It means craving the end result so intensely that the work becomes irrelevant. Not just in sports, but in everything you do. The ability to be relentless is in all of us.

In fact, the greater variability in reproductive opportunity among men holds the key to an array of critical sex differences. It explains why men are larger and stronger than women, because they’ve competed more on the basis of physical prowess. It explains why men mature sexually two years later, on average, than women—to beef up for the intensity of intrasexual competition rather than enter the fray before they are ready. It explains why men expose themselves in larger numbers to dangerous recreational sports—to display their courage. It explains why men die seven years earlier on average than women, as a cumulative consequence of dangerous competitive activities originally engaged in to show off their physical prowess. And, most important, it explains why men have evolved adaptations to carry out extreme violence in specific circumstances involved with mating competition, including murder.

Beaudart, C., et al. (2017), Nutrition and physical activity in the prevention and treatment of sarcopenia: Systematic review, Osteoporosis International 28:1817–33; Lozano-Montoya, I. (2017), Nonpharmacological interventions to treat physical frailty and sarcopenia in older patients: A systematic overview—the SENATOR Project ONTOP Series, Clinical Interventions in Aging 12:721–40. 55. Fiatarone, M. A., et al. (1990), High-intensity strength training in nonagenarians: Effects on skeletal muscle, Journal of the American Medical Association 263:3029–34. 56. Donges, C. E., and Duffield, R. (2012), Effects of resistance or aerobic exercise training on total and regional body composition in sedentary overweight middle-aged adults, Applied Physiology, Nutrition, and Metabolism 37:499–509; Mann, S., Beedie, C., and Jimenez, A. (2014), Differential effects of aerobic exercise, resistance training, and combined exercise modalities on cholesterol and the lipid profile: Review, synthesis, and recommendations, Sports Medicine 44:211–21. 57. Phillips, S. M., et al. (1997), Mixed muscle protein synthesis and breakdown after resistance exercise in humans, American Journal of Physiology 273:E99–E107; McBride, J. M. (2016), Biomechanics of resistance exercise, in Haff and Triplett, Essentials of Strength Training and Conditioning, 19–42.

Imaginistic rituals, especially more severe types involving high stress, trauma, or other forms of shared intense emotion, can lead to identity fusion. Identity fusion is a visceral sense of -oneness- with other group members where acts of self-sacrifice on behalf of the group are not uncommon. Imaginistic rituals tend to be more frequent among smaller, more closely-knit groups where a strong sense of unity is necessary to accomplish challenging goals (for example, sports teams, Nay Seals, subversive political movements, etc.).

In a spornographic age it’s no longer enough for the male body to be presented to us by consumerism as merely attractive, or desiring to be desired, as it was in the early days of nakedly narcissistic male metrosexuality. This masculine coquettish-ness, pleasing as it is, no longer offers an intense enough image. Or provokes enough lust. It’s just not very shocking or arousing any more. In fact, it’s just too… normal. To get our attention these days the sporting male body has to promise us nothing less than an immaculately groomed, waxed and pumped gang-bang in the showers.

Calories and Muscle Mass Calories are units of energy in food. There is another “popular” idea that building more muscle mass (through anaerobic exercise) will cause the body to burn more calories. This is absolutely true; however, what is the source of those calories being burned? Are they from sugar or fat? Burning calories by building greater muscle mass does not automatically mean that they will come from fat calories. When dealing with weight loss we have to be more concerned with the type of calories being burned than with the quantity. When it comes to fat burning, the size of your muscles is insignificant. Look at a football player who has lots of muscle mass yet has lots of fat too. Having large muscles doesn’t automatically cause your body to burn more fat. The most important point to know is that the fatburning-hormone effect occurs 14 to 48 hours after exercising, BUT only if certain factors are present: adequate sleep, good nutrition, low sugar, low stress and healthy glands. The following hidden barriers will prevent weight loss: 1. Sleeping less than 7 quality hours. Quality means having good deep sleep and feeling rejuvenated. 2. Not resting enough between exercise sessions. 3. Not resting long enough between the repetitions or intense bouts of exercise. 4. Exercising intensely for too long. Intense anaerobic exercise should be kept between 25 and 40 minutes, and even that should include within the workout a good amount of rest between bouts of exercise. 5. Consuming sugars, starches, juice, sports drinks or alcohol. Most protein bars have tons of sugar. 6. Having pain or inflammation. 7. Lots of stress.

Bill Bradley (b. 1943) fell in love with the sport of basketball somewhere around the age of ten. He had one advantage over his peers—he was tall for his age. But beyond that, he had no real natural gift for the game. He was slow and gawky, and could not jump very high. None of the aspects of the game came easily to him. He would have to compensate for all of his inadequacies through sheer practice. And so he proceeded to devise one of the most rigorous and efficient training routines in the history of sports. Managing to get his hands on the keys to the high school gym, he created for himself a schedule—three and a half hours of practice after school and on Sundays, eight hours every Saturday, and three hours a day during the summer. Over the years, he would keep rigidly to this schedule. In the gym, he would put ten-pound weights in his shoes to strengthen his legs and give him more spring to his jump. His greatest weaknesses, he decided, were his dribbling and his overall slowness. He would have to work on these and also transform himself into a superior passer to make up for his lack of speed. For this purpose, he devised various exercises. He wore eyeglass frames with pieces of cardboard taped to the bottom, so he could not see the basketball while he practiced dribbling. This would train him to always look around him rather than at the ball—a key skill in passing. He set up chairs on the court to act as opponents. He would dribble around them, back and forth, for hours, until he could glide past them, quickly changing direction. He spent hours at both of these exercises, well past any feelings of boredom or pain. Walking down the main street of his hometown in Missouri, he would keep his eyes focused straight ahead and try to notice the goods in the store windows, on either side, without turning his head. He worked on this endlessly, developing his peripheral vision so he could see more of the court. In his room at home, he practiced pivot moves and fakes well into the night—such skills that would also help him compensate for his lack of speed. Bradley put all of his creative energy into coming up with novel and effective ways of practicing. One time his family traveled to Europe via transatlantic ship. Finally, they thought, he would give his training regimen a break—there was really no place to practice on board. But below deck and running the length of the ship were two corridors, 900 feet long and quite narrow—just enough room for two passengers. This was the perfect location to practice dribbling at top speed while maintaining perfect ball control. To make it even harder, he decided to wear special eyeglasses that narrowed his vision. For hours every day he dribbled up one side and down the other, until the voyage was done. Working this way over the years, Bradley slowly transformed himself into one of the biggest stars in basketball—first as an All-American at Princeton University and then as a professional with the New York Knicks. Fans were in awe of his ability to make the most astounding passes, as if he had eyes on the back and sides of his head—not to mention his dribbling prowess, his incredible arsenal of fakes and pivots, and his complete gracefulness on the court. Little did they know that such apparent ease was the result of so many hours of intense practice over so many years.

ACSM recommends to engage in…      •  moderate-intensity cardiorespiratory exercise training for 30 minutes or more per day on 5 or more days per week, or      •  vigorous-intensity cardiorespiratory exercise training for 20 minutes or more per day on 3 or more days per week, or      •  a combination of moderate- and vigorous-intensity exercise to accumulate a total energy expenditure of 500–1000 or more MET minutes per week; and additionally      •  resistance exercises for each of the major muscle groups a minimum of 2 days per week and      •  neuromotor exercise (functional fitness training) involving balance, agility, and coordination for each of the major muscle-tendon groups (a total of 60 seconds per exercise) a minimum of 2 days per week.

Instead, the thing that had captured my attention was this big metal column topped by…absolutely nothing. It was doing this in the parking lot of what I had to figure was the main supplier of off-campus food: a retro-fifties fast-food joint. Maybe it’s supposed to be some kind of art, I thought as I stared at the column. I was living in the big city now, after all. Public art happened. Not only that, it didn’t have to make sense. In fact, having it not make sense was probably a requirement. “They took it down for repairs,” a voice beside my suddenly said. I’m kind of embarrassed to admit this, but the truth is, I jumped about a mile. I’d been so mesmerized by the sight of that column extending upward into space, supporting empty air, that I’d totally lost track of all my soon-to-be-fellow students rushing by me. To this day, I can’t quite explain the fascination. But I’ve promised to tell you the 100 percent truth, which means I’ve got to include even the parts which make me appear less than impressive. “Huh?” Yes, all right, I know. Nowhere even near the list of incredibly clever replies. “They took it down for repairs,” the voice said again. “Took it down,” I echoed. By this time, I knew I was well on my way to breaking my own blending-in rule, big time. Sounding like a total idiot can generally be considered a foolproof method of getting yourself noticed. “The car that’s usually up there.” The guy--it was a guy; I’d calmed down enough to realize that--said. I snuck a quick glance at him out of the corner of my eye. First fleeting impression: tall and blond. The kind of muscular-yet-lanky build I’ve always been a sucker for. Faded jeans. Letterman jacket with just about every sport there was represented on it. Gotcha! I thought. BMOC. Big Man on Campus. This made me feel a little better for a couple of reasons. The first was that it showed my skills hadn’t abandoned me completely after all. I could still identify the players pretty much on sight. The second was that in my vast, though admittedly from-a-distance, experience of them, BMOCs have short attention spans for anyone less BOC than they are. Disconcerting and intense as it was at the moment, I could nevertheless take comfort in the fact that this guy’s unexpected and unnatural interest in me was also unlikely to last very long. “An old Chevy, I think,” he was going on now. “It’s supposed to be back soon, though. Not really the same without it, is it?” He actually sounded genuinely mournful. I was surprised to find myself battling back a quick, involuntary smile. He did seem to be more interesting than your average, run-of-the-mill BMOC. I had to give him that. Get a grip, O’Connor, I chastised myself. “Absolutely not,” I said, giving my head a semi-vigorous nod. That ought to move him along, I thought. You may not be aware of this fact, but agreeing with people is often an excellent way of getting them to forget all about you. After basking in the glow of agreement, most people are then perfectly content to go about their business, remembering only the fact that someone agreed and allowing the identity of the person who did the actual agreeing to fade into the background. This technique almost always works. In fact, I’d never known it not to. There was a moment of silence. A silence in which I could feel the BMOC’s eyes upon me. I kept my own eyes fixed on the top of the carless column. But the longer the silence went on, the more strained it became. At least it did on my side. This guy was simply not abiding by the rules. He was supposed to have basked and moved on by now.

The spiritual growth of my family and friends has been painfully marked with dreadful cataclysms, and all the mysterious powers until now tumultuously hidden in the Collective Unconsciousness of my people broke out violently. And this breaking out stirs us up to the depths of my being; it brings out many forms of intense struggle, which is the permanent impact of two conflicting forces, each evidently trying to get the upper hand of the other. Hence, fiercely, here in America ensues a bloody struggle between the traditionalists and modernists, Communists and the Capitalists, the Americans and the Vietnamese, the homo-sexuals and the non-sexuals, sports enthusiasts and artists, so-called Buddhists and so-called Catholics, spiritualists and the materialists, social and selfish, Love and Hate, between War and Peace, truth and falsehood, or, more tragically, between men and women, fathers and mothers, between brothers and sisters.

A calm mind is not about doing nothing’, says Ajinkya Rahane. ‘It’s about keeping yourself busy, particularly if you are going through a tough phase. It prevents your mind from being flooded with negative thoughts.’14 Rahane found that ‘switching off’ after about fifteen minutes of introspection post a match made him more relaxed; very important for someone as intense and analytical as him.

he was reveling in the possibilities inherent in selling a car that behaved like a fighter jet. “Yeah, it’s mad,” he continued, with a dimpled grin. And then he added, “In the option selection, you’ll be able to choose three settings: Normal, Sport, and Insane.” A ripple of laughter washed over the crowd. Then, as if to reassure himself as much as everyone else: “It will actually say ‘Insane.’” He hunched his shoulders forward and laughed. Videos posted by people who had experienced “Insane Mode” during test rides at the event appeared on YouTube the next day. Invariably, the accompanying commentary was littered with expletives and other delighted expressions of shock as the car’s spine-straightening acceleration took effect. In the weeks and months that followed, more reaction videos appeared and spread, with one especially spicy compilation coming to accrue more than ten million views. Insane Mode could be seen as more than just a product feature, more than just a marketing gimmick. It would be the mind-set required to fend off the short-sellers of Tesla’s stock, traditional automakers, political opponents, and an increasingly nervous oil industry. It represented the intensity of fervor needed to win the public over to electric cars. And it was a statement about the velocity of innovation required to transition the world to sustainable energy before the planet’s climate changes beyond repair. Even as a feature for a luxury motor vehicle, though, Insane Mode was audacious in both intent and implication.

This is not to say that being born late into a big family automatically makes someone fast, any more than having a parent die early in life automatically makes one prime minister of England. But it does say that being fast, like any talent, involves a confluence of factors that go beyond genes and that are directly related to the intense, subconscious reaction to motivational signals that provide the energy to practice deeply and thus grow myelin.

discovered that world-class athletes in the full suite of endurance sports share a common training approach. Specifically, they spend about 80 percent of their total training time at low intensity and the other 20 percent at moderate to high intensity.

The function of anthropocentricity—fascination about ourselves—is the sharpening of social intelligence, a skill in which human beings are the geniuses among all Earth’s species. It arose dramatically in concert with the evolution of the cerebral cortex during the origin of Homo sapiens from the African australopith prehumans. Gossip, celebrity worship, biographies, novels, war stories, and sports are the stuff of modern culture because a state of intense, even obsessive concentration on others has always enhanced survival of individuals and groups. We are devoted to stories because that is how the mind works—a never-ending wandering through past scenarios and through alternative scenarios of the future. If gods of the ancient Greek tradition

The Zone is when you are being intensely aware of what you are doing in that instant.

Since Jagdip lost his honor, pride, and other meaningless crap earlier this week, he bragged about his big brother being able to humble my ego. I’ve seen his brother fight on International Gladiator Sports Entertainment stations, and he’s pretty intense. The thought of a six foot three, two hundred and seventy five pound professional challenging me in an amateur rooftop match is slightly

In a now-famous experiment, he and his colleagues compared three groups of expert violinists at the elite Music Academy in West Berlin. The researchers asked the professors to divide the students into three groups: the “best violinists,” who had the potential for careers as international soloists; the “good violinists”; and a third group training to be violin teachers rather than performers. Then they interviewed the musicians and asked them to keep detailed diaries of their time. They found a striking difference among the groups. All three groups spent the same amount of time—over fifty hours a week— participating in music-related activities. All three had similar classroom requirements making demands on their time. But the two best groups spent most of their music-related time practicing in solitude: 24.3 hours a week, or 3.5 hours a day, for the best group, compared with only 9.3 hours a week, or 1.3 hours a day, for the worst group. The best violinists rated “practice alone” as the most important of all their music-related activities. Elite musicians—even those who perform in groups—describe practice sessions with their chamber group as “leisure” compared with solo practice, where the real work gets done. Ericsson and his cohorts found similar effects of solitude when they studied other kinds of expert performers. “Serious study alone” is the strongest predictor of skill for tournament-rated chess players, for example; grandmasters typically spend a whopping five thousand hours—almost five times as many hours as intermediatelevel players—studying the game by themselves during their first ten years of learning to play. College students who tend to study alone learn more over time than those who work in groups. Even elite athletes in team sports often spend unusual amounts of time in solitary practice. What’s so magical about solitude? In many fields, Ericsson told me, it’s only when you’re alone that you can engage in Deliberate Practice, which he has identified as the key to exceptional achievement. When you practice deliberately, you identify the tasks or knowledge that are just out of your reach, strive to upgrade your performance, monitor your progress, and revise accordingly. Practice sessions that fall short of this standard are not only less useful—they’re counterproductive. They reinforce existing cognitive mechanisms instead of improving them. Deliberate Practice is best conducted alone for several reasons. It takes intense concentration, and other people can be distracting. It requires deep motivation, often self-generated. But most important, it involves working on the task that’s most challenging to you personally. Only when you’re alone, Ericsson told me, can you “go directly to the part that’s challenging to you. If you want to improve what you’re doing, you have to be the one who generates the move. Imagine a group class—you’re the one generating the move only a small percentage of the time.” To see Deliberate Practice in action, we need look no further than the story of Stephen Wozniak. The Homebrew meeting was the catalyst that inspired him to build that first PC, but the knowledge base and work habits that made it possible came from another place entirely: Woz had deliberately practiced engineering ever since he was a little kid. (Ericsson says that it takes approximately ten thousand hours of Deliberate Practice to gain true expertise, so it helps to start young.)

God sports through man as well. I see man as the embodiment of Nārāyana. As fire is kindled when you rub two pieces of wood together, so God can be seen in man if you have intense devotion.