Spirituality & Fitness:
How Exercise Can Support Our Inner Growth
(From the Fort Collins Food Co-op Newsletter, Summer 2008)
As a teacher of meditation and Eastern philosophy, I find it interesting how many students are surprised when they learn I’m also a personal trainer. Obviously for many in our culture, spirituality and fitness seem at best “strange bedfellows,” if not outright opposites. And yet, numerous spiritual traditions around the world have spoken of the connection between care for our bodies and our capacity to live our spiritual beliefs. In this article, I’d like to explore that connection and share some thoughts on how our views of spirit can strengthen our approach to exercise, as well as how our fitness program can become a part of our work toward inner growth.
Again, for many of us, the first step to exploring this connection is overcoming our sense that the two are unrelated or even antithetical. I believe this feeling stems largely from the fact that in recent years exercise and fitness have become increasingly associated with pretty “superficial” goals. More and more, we think of working out as something we do to get lean or put on muscle – objectives which clearly fly in the face of spiritual values. But of course, we all realize exercise does so much more than make us “look better.” Obviously, our fitness programs contribute immensely to our general health, as well as our physical capacity – both of which are at least beneficial to our spiritual work, if not crucial.
But there is actually far more to the link between fitness and spirit. One of the traditions that have most deeply explored this connection is Yoga. In the Yoga Sutras, Patanjali refers to atmadarshana yogyatvani, or “fitness for observation of the Soul.” Now, obviously, he isn’t referring to how many push-ups we can do. But there’s an important allusion in the term to the relationship between our physical being and our mental capacity, including how our psychological state influences our ability to move forward, spiritually.
We all know what it’s like to have the state of our bodies influence or even over-ride our intentions. We’ve all had moments – very many, in fact – when we’ve been less patient or kind or present than we wanted to be simply because we were tired or ill or simply not feeling good. We’ve all had moments when we’ve compromised values or failed to live up to them because our heads were a little less clear or our bodies “out of sorts.” The fact is, when we fail to care for our bodies, it has a direct impact on our states of mind. And when our minds are not clear, it is extremely difficult or even impossible to live our beliefs.
By contrast, the Yogis realized when our bodies are healthy and peaceful, our minds naturally become more clear and controlled. And when our minds are centered, it is easy for us to hold on to and work toward our values. To give a more concrete sense of this, I’d encourage you to try the following “inner experiment.”
Start by taking a moment to think of a part of your life in which you’re currently feeling challenged – it can be at work, with a spouse or partner, with a child or parent. Take a moment to observe how you find yourself thinking about the person or people involved – including yourself….
Now imagine what it would be like if you suddenly had, say, 50% more energy – physically, mentally, emotionally…. What if, instead of feeling tired or frayed or “just holding together,” you felt vital and buoyant and alive and filled with reserves of strength – how would your feelings toward that person or those people change? How different would you feel about yourself? About your life? My suspicion is that, even in imagining it now, you can see both your inner and outer response would be radically different. In fact, I suspect it would be fair to say that, if you simply felt better and had more energy, both your outlook and your actions would be much more in line with your values and beliefs.
The fact is, when our bodies are more strong and capable, our minds are as well. And when our bodies are functioning closer to the fashion for which they were designed, it is easier for us to both remember and to make real our spiritual principles. Ultimately, you could say, when our bodies are more fit and healthy, it is easier for us to see and honor the spirit within us as well as the spirit around us – and that is atmadarshana yogyatvani….
Obviously, once we realize this, our exercise programs take on a whole new meaning. Even an aspect that might at one point have seemed superficial can become deeply spiritual. An exercise once done to make us “look more attractive” suddenly is a means to be more healthy in body and mind so we can see and serve. And the time we spend doing it – which up to that point had been a “meditation on our bodies” – becomes instead one more part of our day that is a meditation on our greater goals and values.
And as that higher objective motivates us to even greater commitment to taking care of ourselves, we are able to move toward increased energy, increased capacity, and increased clarity – all of which help us in our aspirations toward the life of mindfulness, compassion, and love our Spirit calls us to live….
Feel Great for 2008 with GPP
(from the Fort Collins Food Co-op Newsletter, Winter 2008)
With the holidays upon us, it’s easy to let our health and fitness goals get away from us. Obligations increase, cold weather discourages some of our regular activities, and “less-than-ideal” food temptations abound….
But there’s definitely a way to preempt this winter “fitness slump.” By kicking up your routine, or simply not waiting for the new year to begin one, you can increase your metabolism, burn fat, build muscle, and enhance the quality of your favorite activities. In this article, I’d like to share an aspect of a complete exercise program that’s often overlooked – one that can do all the above with little or no equipment and just a short session or two a week. It’s called “GPP,” and it can truly help take your fitness to the next level….
What is GPP?
GPP comes from the world of athletic training. Coaches and trainers have long realized before athletes can develop specific skills and physical capacities, they need a solid foundation from which to work. This foundation and the regimens used to achieve it are known as “General Physical Preparedness,” or GPP. Just as a building is only as stable as its foundation, our bodies need a certain “base level” of fitness before specific skills or strengths can be built. GPP builds work capacity, strength, and stability so we can develop specialized skills for our selected sport or recreational activities….
Of course, it’s pretty easy to see why GPP matters to a football player or a track star. But the same applies to you and me. Our general, over-all fitness impacts both our specific activities and our day-to-day living … whether recreational, like hiking and biking, or just playing with our kids or shoveling snow. GPP can help us build the “fitness foundation” we all need to engage in general activity, and it can also provide a strong base from which to develop our favorite physical pursuits….
“But I’m Already Pretty Active….”
Of course, if you already exercise, you may be thinking: “But I engage in a few different activities each week, so I’ve obviously got a ‘solid foundation’….” But what trainers have long realized is just having athletes do strength training or core training separately doesn’t mean they will be able to display those qualities when fatigued. An athlete could build considerable power or stability in the gym but find that capacity compromised amidst the exertion of a game. By teaching athletes to maintain those capacities under stress, they beca\ome both more efficient and less prone to injury.
Obviously, you and I might not face the demands of a professional, but you can see how the same applies to us. Even if we, say, lift and run regularly, we’re really only teaching ourselves how to do each while “fresh.” This is part of the “weekend warrior” syndrome – we think we’re fit enough to handle a particular challenge, but we’re not taking into account the fact our regular activities have a “uniformity” lacking in a pick-up game or a rocky mountain trail. Obviously, this applies not only to recreational pursuits but life in general – we all know, when the world throws challenges at us, they tend to come not just one type at a time. By teaching our bodies to perform effectively under stress, we can be safer and more successful. And, if you’re a regular exerciser, you’ll find a round or two of GPP each week will improve your other forms of activity by giving you a stronger “fitness foundation” from which to work….
“What Does GPP Training Involve?”
Now that it’s clear how important GPP is, how can we develop it? There are, unsurprisingly, as many GPP programs as there are coaches … in fact, far more! But constructing one is actually pretty simple. Generally a GPP routine involves four basic components:
1. Cardiovascular Activity – We want to begin with an aerobic component, which will provide a basic “stress” to which we can teach our bodies to adapt….
2. Strength – We then add more intense, brief exertion, to teach our bodies to display strength during physical challenge.
3. Muscular Endurance – We can also add a less-intense but protracted load to teach our bodies to perform sustained activity when fatigued.
4. Core Stability – Finally, we add core exercise to train our bodies to stay “functionally aligned” in states of demand.
There’s no set order – these components can and should be rotated from session to session. And certainly many activities could be used to fulfill more than one criteria. The point is not to get caught up in details but to balance these factors on the whole. Similarly, much could be added to this list: power or speed or agility training – again, any trait we want to display when fatigued. Once you have a basic program, it’s easy to add components specific to your particular sport or passion. For now, these basics give a good starting point....
A simple but effective GPP routine could be as basic as this:
¨ Run 100 meters
¨ Perform 10 push-ups
¨ Perform 20 body-weight squats
¨ Perform 20 crunches
¨ Repeat for 20 minutes
This might sound easy, but if you’ve never done GPP you might be surprised. Even if you’re used to each of these separately, you’ll probably find, when you combine them, they pose a unique challenge. Often something that’s easy for us when we’re “fresh” is incredibly difficult when we’re fatigued. GPP will help you balance your capacities, as it will teach your various energy systems to work together….
Some Sample Routines
Obviously, the above is a simple example and could be altered numerous ways. We could, for example, simply switch the order. You might find one “configuration” easier than another – usually a sign of what aspect of your fitness is lagging. Varying the order can keep our bodies growing. You can also “swap” out various components – do jumping jacks rather than run; pull-ups instead of push-ups; leg lifts or instead of crunches…. And with simple equipment – a dumbbell, medicine ball, or jump rope – you can add a whole new level. Some examples for each of the categories would include:
Aerobics
Run
Jog in Place
Jump Rope
Jumping Jacks
Split Jumps
Lateral Jumps
Strength
Push-Ups
Pull-Ups
Dumbbell Snatch
Single Leg Squats
Dumbbell Clean + Press
Endurance
Squats
Lunges
Bear Crawls
Medicine Ball Slams
Medicine Ball Squats
Burpees
Turkish Get-Ups
Core Stability
Leg Lifts
Mountain Climbers
Bicycles
Tables
Crunches
If some of these are new to you, you can find descriptions at a site like rosstraining.com or a personal trainer can help you develop a routine customized to your goals.
Again, you can and should vary order session to session. It’s also good to alternate sustained effort sessions (e.g., non-stop circuits for 15-20 minutes) with high-intensity cycles (e.g., four back-to-back activities at maximum effort followed by 30 seconds of rest, again repeated for 20 minutes…). For example:
Monday
Sprint 30 seconds
10 Burpees
10 Medicine Ball Slams
20 Tables
Repeat for 15 minutes
Thursday
Jump Rope 60 seconds
10 Chin-Ups
20 Mountain Climbers
Rest 30 seconds
Repeat for 20 minutes
Again, varying order and activities will keep the body growing and keep workouts challenging and interesting…. Once you’ve got a “template,” you can personalize – add shadow boxing or heavy bag striking, integrate plyometric jumping or hammer swinging…. You can add gear to make it more intense or you can keep it simple.
Blending GPP with a Full Program
Once you’ve got a program, the next question is how much and how often? I recommend a minimum of 10 minutes per session – ideally 15-20, as that is the time necessary for optimal systemic benefits. For frequency, anyone can benefit from at least one session a week, with two being plenty for most and three for elite athletes. Two sessions of GPP, two of aerobics, and two of maximal strength work is an excellent weekly framework you can adjust to your inclination. Remember: building GPP will actually allow you to workout harder when you do cycle or run or swim – and your favorite activity will stay “fresher,” as well....
Again, regular GPP builds strength, endurance, and general work-capacity that will amplify all your other workouts and your ability to face the challenges of daily life. So try adding a session or two, and this holiday season you just might come out of it even more fit than you were before...!
Spirituality & Fitness:
How Exercise Can Support Our Inner Growth
As a teacher of meditation and Eastern philosophy, I find it interesting how many students are surprised when they learn I’m also a personal trainer. Obviously for many in our culture, spirituality and fitness seem at best “strange bedfellows,” if not outright opposites. And yet, numerous spiritual traditions around the world have spoken of the connection between care for our bodies and our capacity to live our spiritual beliefs. In this article, I’d like to explore that connection and share some thoughts on how our views of spirit can strengthen our approach to exercise, as well as how our fitness program can become a part of our work toward inner growth.
Again, for many of us, the first step to exploring this connection is overcoming our sense that the two are unrelated or even antithetical. I believe this feeling stems largely from the fact that in recent years exercise and fitness have become increasingly associated with pretty “superficial” goals. More and more, we think of working out as something we do to get lean or put on muscle – objectives which clearly fly in the face of spiritual values. But of course, we all realize exercise does so much more than make us “look better.” Obviously, our fitness programs contribute immensely to our general health, as well as our physical capacity – both of which are at least beneficial to our spiritual work, if not crucial.
But there is actually far more to the link between fitness and spirit. One of the traditions that have most deeply explored this connection is Yoga. In the Yoga Sutras, Patanjali refers to atmadarshana yogyatvani, or “fitness for observation of the Soul.” Now, obviously, he isn’t referring to how many push-ups we can do. But there’s an important allusion in the term to the relationship between our physical being and our mental capacity, including how our psychological state influences our ability to move forward, spiritually.
We all know what it’s like to have the state of our bodies influence or even over-ride our intentions. We’ve all had moments – very many, in fact – when we’ve been less patient or kind or present than we wanted to be simply because we were tired or ill or simply not feeling good. We’ve all had moments when we’ve compromised values or failed to live up to them because our heads were a little less clear or our bodies “out of sorts.” The fact is, when we fail to care for our bodies, it has a direct impact on our states of mind. And when our minds are not clear, it is extremely difficult or even impossible to live our beliefs.
By contrast, the Yogis realized when our bodies are healthy and peaceful, our minds naturally become more clear and controlled. And when our minds are centered, it is easy for us to hold on to and work toward our values. To give a more concrete sense of this, I’d encourage you to try the following “inner experiment.”
Start by taking a moment to think of a part of your life in which you’re currently feeling challenged – it can be at work, with a spouse or partner, with a child or parent. Take a moment to observe how you find yourself thinking about the person or people involved – including yourself….
Now imagine what it would be like if you suddenly had, say, 50% more energy – physically, mentally, emotionally…. What if, instead of feeling tired or frayed or “just holding together,” you felt vital and buoyant and alive and filled with reserves of strength – how would your feelings toward that person or those people change? How different would you feel about yourself? About your life? My suspicion is that, even in imagining it now, you can see both your inner and outer response would be radically different. In fact, I suspect it would be fair to say that, if you simply felt better and had more energy, both your outlook and your actions would be much more in line with your values and beliefs.
The fact is, when our bodies are more strong and capable, our minds are as well. And when our bodies are functioning closer to the fashion for which they were designed, it is easier for us to both remember and to make real our spiritual principles. Ultimately, you could say, when our bodies are more fit and healthy, it is easier for us to see and honor the spirit within us as well as the spirit around us – and that is atmadarshana yogyatvani….
Obviously, once we realize this, our exercise programs take on a whole new meaning. Even an aspect that might at one point have seemed superficial can become deeply spiritual. An exercise once done to make us “look more attractive” suddenly is a means to be more healthy in body and mind so we can see and serve. And the time we spend doing it – which up to that point had been a “meditation on our bodies” – becomes instead one more part of our day that is a meditation on our greater goals and values.
And as that higher objective motivates us to even greater commitment to taking care of ourselves, we are able to move toward increased energy, increased capacity, and increased clarity – all of which help us in our aspirations toward the life of mindfulness, compassion, and love our Spirit calls us to live….
Feel Great for 2008 with GPP
(from the Fort Collins Food Co-op Newsletter, Winter 2008)
With the holidays upon us, it’s easy to let our health and fitness goals get away from us. Obligations increase, cold weather discourages some of our regular activities, and “less-than-ideal” food temptations abound….
But there’s definitely a way to preempt this winter “fitness slump.” By kicking up your routine, or simply not waiting for the new year to begin one, you can increase your metabolism, burn fat, build muscle, and enhance the quality of your favorite activities. In this article, I’d like to share an aspect of a complete exercise program that’s often overlooked – one that can do all the above with little or no equipment and just a short session or two a week. It’s called “GPP,” and it can truly help take your fitness to the next level….
What is GPP?
GPP comes from the world of athletic training. Coaches and trainers have long realized before athletes can develop specific skills and physical capacities, they need a solid foundation from which to work. This foundation and the regimens used to achieve it are known as “General Physical Preparedness,” or GPP. Just as a building is only as stable as its foundation, our bodies need a certain “base level” of fitness before specific skills or strengths can be built. GPP builds work capacity, strength, and stability so we can develop specialized skills for our selected sport or recreational activities….
Of course, it’s pretty easy to see why GPP matters to a football player or a track star. But the same applies to you and me. Our general, over-all fitness impacts both our specific activities and our day-to-day living … whether recreational, like hiking and biking, or just playing with our kids or shoveling snow. GPP can help us build the “fitness foundation” we all need to engage in general activity, and it can also provide a strong base from which to develop our favorite physical pursuits….
“But I’m Already Pretty Active….”
Of course, if you already exercise, you may be thinking: “But I engage in a few different activities each week, so I’ve obviously got a ‘solid foundation’….” But what trainers have long realized is just having athletes do strength training or core training separately doesn’t mean they will be able to display those qualities when fatigued. An athlete could build considerable power or stability in the gym but find that capacity compromised amidst the exertion of a game. By teaching athletes to maintain those capacities under stress, they beca\ome both more efficient and less prone to injury.
Obviously, you and I might not face the demands of a professional, but you can see how the same applies to us. Even if we, say, lift and run regularly, we’re really only teaching ourselves how to do each while “fresh.” This is part of the “weekend warrior” syndrome – we think we’re fit enough to handle a particular challenge, but we’re not taking into account the fact our regular activities have a “uniformity” lacking in a pick-up game or a rocky mountain trail. Obviously, this applies not only to recreational pursuits but life in general – we all know, when the world throws challenges at us, they tend to come not just one type at a time. By teaching our bodies to perform effectively under stress, we can be safer and more successful. And, if you’re a regular exerciser, you’ll find a round or two of GPP each week will improve your other forms of activity by giving you a stronger “fitness foundation” from which to work….
“What Does GPP Training Involve?”
Now that it’s clear how important GPP is, how can we develop it? There are, unsurprisingly, as many GPP programs as there are coaches … in fact, far more! But constructing one is actually pretty simple. Generally a GPP routine involves four basic components:
1. Cardiovascular Activity – We want to begin with an aerobic component, which will provide a basic “stress” to which we can teach our bodies to adapt….
2. Strength – We then add more intense, brief exertion, to teach our bodies to display strength during physical challenge.
3. Muscular Endurance – We can also add a less-intense but protracted load to teach our bodies to perform sustained activity when fatigued.
4. Core Stability – Finally, we add core exercise to train our bodies to stay “functionally aligned” in states of demand.
There’s no set order – these components can and should be rotated from session to session. And certainly many activities could be used to fulfill more than one criteria. The point is not to get caught up in details but to balance these factors on the whole. Similarly, much could be added to this list: power or speed or agility training – again, any trait we want to display when fatigued. Once you have a basic program, it’s easy to add components specific to your particular sport or passion. For now, these basics give a good starting point....
A simple but effective GPP routine could be as basic as this:
¨ Run 100 meters
¨ Perform 10 push-ups
¨ Perform 20 body-weight squats
¨ Perform 20 crunches
¨ Repeat for 20 minutes
This might sound easy, but if you’ve never done GPP you might be surprised. Even if you’re used to each of these separately, you’ll probably find, when you combine them, they pose a unique challenge. Often something that’s easy for us when we’re “fresh” is incredibly difficult when we’re fatigued. GPP will help you balance your capacities, as it will teach your various energy systems to work together….
Some Sample Routines
Obviously, the above is a simple example and could be altered numerous ways. We could, for example, simply switch the order. You might find one “configuration” easier than another – usually a sign of what aspect of your fitness is lagging. Varying the order can keep our bodies growing. You can also “swap” out various components – do jumping jacks rather than run; pull-ups instead of push-ups; leg lifts or instead of crunches…. And with simple equipment – a dumbbell, medicine ball, or jump rope – you can add a whole new level. Some examples for each of the categories would include:
Aerobics
Run
Jog in Place
Jump Rope
Jumping Jacks
Split Jumps
Lateral Jumps
Strength
Push-Ups
Pull-Ups
Dumbbell Snatch
Single Leg Squats
Dumbbell Clean + Press
Endurance
Squats
Lunges
Bear Crawls
Medicine Ball Slams
Medicine Ball Squats
Burpees
Turkish Get-Ups
Core Stability
Leg Lifts
Mountain Climbers
Bicycles
Tables
Crunches
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