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Monday, 4 December 2017

The Five Pillars of Training by Dan John

I always joke that the coach who trains himself has an idiot for a client. I was self-coached for years. So, if you studied math or logic, I fully admit I am an idiot. The problem with self-coaching is that it is so hard to study the person in the mirror and see the whole picture. Sure, you can look over your shoulder, but the reflection is going to be twisted.

 

Friends can help. John Price used to remind me daily that “you are only as strong as your weakest link” and we would search and seek them out. Every preseason, I would chart out my weak points and note them. Then, I would ignore them.

 

Hiring a personal trainer gave me the great insight: I simply don’t have enough energy or free will to work on my weak points in favor of not only what I like to do, but what I am good at doing.

 

I’m not alone.

 

As I saw my own success improve under the guiding hands of others, I came to these simple conclusions about success in training.

 

The Five Pillars of Successful Training

 

Proactive, not reactive

 

As important as movement is in embracing fitness, a few minutes of planning each meal for the upcoming days is just as valuable. Therefore, we will take a few minutes each workout to “X” out those upcoming parties, festivities and general dietary disasters that await us each week. Our goal will be to face these events with a body full of clear water and clean food. “Thou shalt not go to a all you can eat dessert bar with a hungry belly!”

 

Also, a review of the food journal of the past week will give some clues about how to deal with upcoming events. Remember, the more honest you are in your food journal, the more success you have on your journey towards your goals. It is tempting to write “Small Salad with an apple” versus “Two pizzas,” but, long term, success rises with honesty.

 

Master my movements

 

There are basic human movements (Push, Pull, Hinge, Squat, Loaded Carries, and “Floor” work) and life demands that we use these daily and, hopefully, more often than that, too! All the terms tossed around in the fitness community from flexibility and mobility to cardio and core spin around the basic concept of “movement.” Mastery of movements brings back the spring and joy of youthful play.

 

“Practice will make you good at anything you do. And…we are practicing all the time.” George Leonard

 

Strength is the glass

 

When in doubt, get stronger. Absolute strength is the master quality. Imagine a large glass and a small glass, like a shot glass. Absolute strength is the glass and every other quality (mobility, flexibility, cardio and all the glorious rest) is the liquid. The bigger the glass the more liquid you can hold.

 

If you or your client has a tiny glass, you need to keep an eye on every calorie, every nibble. But, If you have a pitcher, you can enjoy an occasional good time and know that the large load that you have will have to deal with in the gym is going to strangle those extra calories. If there is a truth in training it is this: the stronger you are the easier it is to achieve all your other goals.

 

Not now, later

 

Never say never. Cookies, cake, beer and bagels are not “off” your low carb diet. It’s just “not now” time. Experience teaches us this: if I tell you that all your dreams will come true if you simply stop eating rutabagas, I promise you I know what is going to happen next. I’m not a prophet; I am a coach. You may have never eaten a rutabaga in your life, but from now on, you are going to crave, demand and insist upon rutabagas. Change rutabagas to anything you like but know this truth about human nature: not now, later.

 

Whatever it is that you need to put off in terms of diet, time or short-term pain and discomfort, you need to remind yourself that “soon and very soon,” you can submit yourself to a virtual orgy of feasting. The funny thing is this: that day may never come as you realize that this temptress has long been forgotten.

 

Celebrate Success

 

If there is a forgotten art in the fitness industry, it is taking a moment to enjoy achieving any and all goals. Now, I am the biggest sinner of all when it comes to this point, but please learn from my mistakes here: celebrate any and all successes. Now, it is true that in some elementary schools we tend to go far overboard with any and all achievements. Simple goals need at least a moment of congratulations or a small ceremony of ritual. If I could do it all again, I would have celebrated every minor victory and every tiny win.

 

Dance and sing with every success as you go through the arduous challenge of training yourself to and from health and fitness. Enjoy!

Tuesday, 10 January 2017

23 Surprising Weight-Loss Tips That Are Actually Doable

RIP elimination diets, quick fixes, and detoxes.

There’s no shortage of advice on how to lose weight. The thing is that a lot of it is about “dieting” — which often means eliminating certain foods or food groups, restricting calories, and working out to “make up for” what you ate.


But there are plenty of people who have a goal to lose weight and want to know how to do it in a way that doesn’t feel too extreme or punishing.
We asked some health and fitness experts — registered dietitians, nutritionists, and personal trainers — for their best advice on doable, sustainable, weight loss effort that won’t make you feel sad and hangry.

1. Whatever you do, don’t do a detox or cleanse.


“They can potentially wreak havoc on your body and be very unhealthy. Be wary of products that promote weight loss after a ‘7-day detoxification’ or a ‘30-day colon cleanse.’ Marketers strategically construct these products and sell people on the notion that they’ll somehow become healthier, thinner, happier, and more attractive after using such products.
My overarching mantra: A consistently healthy, well-balanced diet is the best ‘cleanse.’”

—Nita Sharda, RD, owner of Carrots and Cake Balanced Nutrition Consulting


2. Don’t make any food off-limits.


“When a food is off-limits it becomes MUCH more appealing. And if guilt is involved and you do end up eating that food, the screw-it-I’ve-already-had-a-bite-and-ruined-everything-so-I’m-going-to-eat-the-entire-batch mentality appears.
Instead, give yourself permission to get pleasure from food. Just make sure you’re enjoying treats mindfully because you really want them, rather than just because they are there.”

—Anne Mauney, MPH, RD, dietitian blogger at fANNEtasticfood.com and co-author of the Joyful Eating, Nourished Life program.


3. Commit to making just one meal a bit healthier.


“I often work with clients who want to do everything all at once. That works for some people, but most people need to start with just one thing. Ask yourself: ‘What’s the meal that will have the biggest impact if I change it?’ And start there.
Breakfast is usually the easiest to change because most people are skipping it or grabbing something that’s not super healthy out of convenience. The simplest way to change it is to make sure you’re getting a balance of protein, fat, and carbs. A couple whole eggs will give you your protein and fat. Add a piece of fruit or a half cup of roasted potatoes to give you some healthy carbs.”

Erica Giovinazzo, MS, RD, Head Coach and Nutritionist, Brick Los Angeles


4. When it comes to starting (or returning to) exercise, less is more.


“This means: 1. Don’t go right into doing extreme workouts and 2. Set yourself up for success by making sure you can hit the gym twice per week regularly for three to four weeks before you say you’re going to go four to five times per week.
Once you prove to yourself that you can go twice per week, then go to a three-day per week schedule, and again make sure you can do that regularly for about a month before going for four days per week. This way, you’re doing things more gradually and setting yourself up for success.”

—Nick Tumminello, owner of Performance University International in Fort Lauderdale, Florida, and author of Strength Training for Fat Loss


5. Make eating out a thing you do for special (and special-ish) occasions.


“Cooking at home means more fresh food that, generally speaking, will be more nutritious and far lower in calories than what you’re ordering when you go out. If you master batch meal prep and one-pan meals, you can easily put together delicious, healthy meals you’ll look forward to eating. When you have something to celebrate (like that it’s finally the weekend), go out and enjoy your special meal.”

—Danielle Omar, MS, RD, nutrition consultant and founder of foodconfidence.com

Here’s a step-by-step guide with recipes for a week’s worth of dinners you can batch prepare and here are some one-pan and one-pot recipes to try out.


6. Keep a to-do list where your workouts are top priority, unmissable items.


“To-do lists tend to have a combo of ‘must-do’ and ‘hope-to-do’ items. I find the most effective way to ensure I get my workout in is to list what I intend to do (i.e. 4:30 p.m. SLT class, 30 minutes run/walk on the treadmill in my building, etc.) at the top of the daily list as a priority, must-do, the-day-isn’t-over-till-this-happens item.
I’ve found that making the small mental adjustment of thinking of your workout as something you plan to do vs. something you hope to do is the difference between doing it and bailing.”


—Amanda Freeman, Founder/CEO, SLT


7. Try not to make all your work breaks snack-based.


“Lots of people like to take a break from work by getting up to grab a snack, not necessarily because they feel hungry but just because they need to step away from their desk for a bit. Instead of eating when you’re not hungry, get up, have some water, and say hello to a co-worker on the way back. You’ll de-stress and forget about the snack you didn’t really want in the first place.”

—Albert Matheny, MS, RD, CSCSC co-founder of SoHo Strength Lab and advisor to Promix Nutrition.



8. And work on being more mindful in general about your snacking.


“Start by examining what benefit snacking offers you: Is it a distraction? A hit of excitement or pleasure? Are you afraid of feeling hungry? If you’re snacking for reasons other than being hungry and/or snacking on processed foods that add lots of calories with little nutrition, consider rethinking what you’re munching on. More mindful snacking will not only eliminate extra calories but will help your body get back into the habit of eating because you feel hungry and stopping because you feel full.
Start by tweaking one snack per day — preferably that one you have because you’re bored or because you can’t believe there are four more hours left in the work day. You can try skipping it altogether, but if that sounds like torture, just try to make it a bit more healthful by swapping out your usual processed snack or sugar-packed energy bar for fruit and nuts or some other whole foods option.”

Jessi Kneeland, Health and Empowerment Coach
Get started with these great snacks.


9. Aim to make water your go-to beverage.



“Try swapping out at least one sugary drink (soda, juice, sweetened coffee drinks, etc.) per day with water (or fruit-infused water or unsweetened flavored seltzer to keep things more interesting). As you get used to having more water and fewer sugary drinks, keep making the swap until water is your primary go-to drink throughout the day. Bonus: It’ll help digestion and make you feel great.”

Anowa Adjah, owner and CEO of Powerhouse Physiques


10. Get into strength training.



“Cardio tends to get all of the praise, but strength training helps you build lean muscle, which in turn increases your metabolism and ability to burn calories. If you really want to see results, be sure to include a few days of strength training into your weekly mix!”

—Tracy Carlinsky, founder of Brooklyn Bodyburn


11. Spend time around people who are seriously hell-bent on achieving their goals.



“Be courageous and join a community of people who have similar goals and then crush them together! When you don’t have people holding you accountable, It’s easy to ghost — to set a goal and keep it a secret, so when you don’t accomplish it, no one really knows and it’s like you never set it in the first place.
But having a team of people who want what you want will inspire you to keep SHOWING UP when the going gets tough.”

—Braxton Rose, instructor at Lyons Den Power Yoga


12. Learn about serving sizes and figure out how much you’re actually eating.



“Because most people don’t really know how much they eat throughout the day and where that puts them calorie-wise, we generally end up eating more than we want or expect. It’s helpful to measure your food so you can have a better appreciation for how much food you’re actually eating. This doesn’t have to be a forever kind of thing; measuring food can be tedious. Just do it for a day or two to get a sense of how much you’re actually eating.
As an example, what people think is a tablespoon of peanut butter (by eye-balling) ends up being two (if not) more tablespoons. When you start to measure your food and begin to understand what a 1/2 cup of oatmeal or four ounces of beef actually looks like, it becomes readily apparent how much you’ve been OVERestimating your food intake.”

Tony Gentilcore, Boston-based personal trainer and fitness coach


13. Invest in some fly AF workout gear.


“Buy a new pair of running shoes or workout gear. It may seem trivial, but as the Hollywood saying goes, ‘if you dress the part, you’ll feel the part.’ It’ll be just the motivation you need to hit the pavement.”

Toni Carey, RRCA-certified running coach and co-founder of Black Girls RUN!


14. Create a morning routine that will set you up for a day of healthy choices.



“How you start your day plays a critical role in your healthy eating and fitness efforts. My advice is to invest some time into creating a healthy morning routine that will set you up to make thoughtful, healthy choices all day long. Always set healthy intentions in the a.m., reminding yourself that eating well and exercise are forms of self-love.
Give yourself an extra 15 minutes in the morning to cultivate a practice that makes you feel good and ready to tackle the day. It could be as simple as drinking a warm cup of ginger tea and doing five minutes of stretches or deep breathing. Or, if you want to focus more on mindfulness, consider spending a few minutes meditating or reading a passage from an inspirational book (I love Everyday Osho: 365 Meditations for the Here and Now).”

—Jessica Jones, MS, RD, CDE, of Food Heaven Made Easy and the author of the 28-Day Plant-Powered Health Reboot


15. Eat a serving of green vegetables three times a day.



“They are low in calories and high in fiber and other nutrients. They’ll add bulk to your meal, helping you feel full, while giving your cells the nutrients needed to function at your best.”

—Jeanette Jenkins, The Hollywood Trainer


16. Add minimally processed plant-based foods to your diet.



“It’s pretty clear, nearly everyone in America isn’t eating enough vegetables, fruits, beans, and whole grains. These foods offer the most nutrition, help us feel satisfied, and displace some of the other less nutritious options. Plus, eating more plants is a positive step for the environment and animals. And when we make behavioral decisions that influence the greater good, we’re more likely to feel motivation to continue them long-term.”

—Ryan Andrews, RD, Coach at Precision Nutrition

Here are a bunch of ways to get more fruits and vegetables into your diet. And also try out these tips and hacks for making more healthy, whole foods meals.


17. Make it so that if you want sugary stuff or packaged snacks, you have to really go out of your way to get them.



“The truth is, we’ll eat whatever we make convenient. If we make junk food convenient, we’ll eat junk food. If we make delicious, natural, minimally processed foods convenient, we’ll eat those instead. We don’t have to be disciplined all the time, we only have to be disciplined the one hour per week we go food shopping.”

Rob Sulaver, Founder & CEO of Bandana Training and Founding Trainer of Rumble Boxing

Here are some better-for-you snacks to keep around the house.


18. Instead of setting goals for how you want to look, set goals for how strong, fast, or fit you want to feel.



“It has always been a lot easier for me to stick to a fitness program when I base my goals on strength or conditioning rather than physical goals. I keep a workout journal to track the metrics so that I know exactly what progress I’ve made. This kind of progress tracking keeps me motivated!”

—Noelle Nieva, CrossFit coach and licensed massage therapist, Brooklyn Body Shop

19. Eat more fat!



“This may sound counter intuitive but when trying to lose weight, many people make the mistake of cutting fat from their diet, which can leave them feeling super hungry, cranky, and less likely to stick to the plan long-term (which is key!). Adding in healthy fats boosts satiation and keeps you from noshing on simple carbs and sugar, or giving up too soon.

Try to incorporate healthy fat throughout the day. I like to start my day with an avocado-filled green smoothie, throw nuts on my salad for lunch, and 
sip on a mid-afternoon turmeric latte.”

—Liz Moody, healthy food blogger and founder of Sprouted Routes


20. Get some coaching.


“Find a qualified, experienced, caring, emphatic professional and let them help you find your next steps; habits and practices that’ll work within the context of your real, probably complicated, probably over committed life.
The truth is, there’s no one simple trick that will work for every person, in every culture, in every life situation. So run away, fast, from someone who tells you otherwise. While you’re at it, run towards people that can provide guidance, support, and accountability. They’ll save you years of false starts, frustration, and disappointment.”

—John Berardi, PhD, CSCS, co-founder, Precision Nutrition


21. Bring healthier but delicious stuff to get-togethers.



“Trying to lose weight or eat more healthily shouldn’t have to mean skipping potlucks, dinner parties, game nights, and other fun food-based socializing. One ridiculously simple thing you can do to be a little healthier and still be social? Bring the vegetables. Pretty basic, right? Instead of focusing on what you “shouldn’t eat,” focus on all the delicious, fresh, and healthy food that you can eat, and do everyone a favor by bringing it to the table. Here are some of my favorite festive recipes that are easy to make, share, and tasty AF.”

—Wendy Lopez, MS, RD, of Food Heaven Made Easy and author of the 28-Day Plant-Powered Health Reboot


22. Say buh-bye to the whole idea of perfection.



“Think of ‘fail’ as ‘F.A.I.L.,’ an acronym that stands for ‘first attempt in learning.’ The quickest way to torpedo your efforts to be healthier is to expect perfection and then be crushed when that (inevitably) doesn’t happen. Try to tweak your approach to lifestyle changes from ‘winning’ to ‘learning,’ where missteps are just an opportunity to evaluate what went wrong and do something different next time. If you take what you learned and use it to readjust your goal, you’ll be working with realistic goals you can actually achieve.”

—Ben Sit, RD, president of Evolved Sport and Nutrition


23. Finally, check in with yourself about whether this new eating plan will make you happier.



“If the answer is no, look for something else that does sound doable and enjoyable for you personally. If you’re unhappy on a diet, you won’t stick with it, but if a healthy eating lifestyle feels natural and comfortable with your preferred habits and routines, you’ll be more able to maintain it in the long run, which is the only way to lose weight and keep it off.”

—Amelia Winslow, MS, MPH, nutritionist and founder of Eating Made Easy

Wednesday, 7 September 2016

21 Suggestions for Success by H. Jackson Brown

  1. Marry the right person. This one decision will determine 90% of your happiness or misery
  2. Work at something you enjoy and that’s worthy of your time and talents.
  3. Give people more than they expect and do it cheerfully.
  4. Become the most positive and enthusiastic person you know.
  5. Be forgiving of yourself and others
  6. Be generous
  7. Have a grateful heart
  8. Persistence, persistence, persistence
  9. Discipline yourself to save money on even the most modest salary
  10. Treat everyone you meet like you want to be treated
  11. Commit yourself to constant improvement
  12. Commit yourself to quality
  13. Understand that happiness is not based on possessions, power or prestige, but on relationship s with people you love and respect
  14. Be loyal
  15. Be honest
  16. Be a self-starter
  17. Be decisive even it means you will be sometimes be wrong
  18.  Stop blaming others. Take responsibility for every area of your life.
  19.  Be bold and courageous. When you look back on your life, you’ll regret the things you didn’t do more than the ones you did.
  20.  Take good care of those you love.
  21. Don’t do anything that wouldn’t make your Mom proud.

Thursday, 1 September 2016

On Sheep, Wolves, and Sheepdogs - Dave Grossman

By LTC (RET) Dave Grossman, author of "On Killing."

Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always,even death itself. The question remains: What is worth defending? What is worth dying for? What is worth living for? - William J. Bennett - in a lecture to the United States Naval Academy November 24, 1997

One Vietnam veteran, an old retired colonel, once said this to me:
"Most of the people in our society are sheep. They are kind, gentle, productive creatures who can only hurt one another by accident." This is true. Remember, the murder rate is six per 100,000 per year, and the aggravated assault rate is four per 1,000 per year. What this means is that the vast majority of Americans are not inclined to hurt one another. Some estimates say that two million Americans are victims of violent crimes every year, a tragic, staggering number, perhaps an all-time record rate of violent crime. But there are almost 300 million Americans, which means that the odds of being a victim of violent crime is considerably less than one in a hundred on any given year. Furthermore, since many violent crimes are committed by repeat offenders, the actual number of violent citizens is considerably less than two million.

Thus there is a paradox, and we must grasp both ends of the situation: We may well be in the most violent times in history, but violence is still remarkably rare. This is because most citizens are kind, decent people who are not capable of hurting each other, except by accident or under extreme provocation. They are sheep.

I mean nothing negative by calling them sheep. To me it is like the pretty, blue robin's egg. Inside it is soft and gooey but someday it will grow into something wonderful. But the egg cannot survive without its hard blue shell. Police officers, soldiers, and other warriors are like that shell, and someday the civilization they protect will grow into something wonderful.? For now, though, they need warriors to protect them from the predators.

"Then there are the wolves," the old war veteran said, "and the wolves feed on the sheep without
mercy." Do you believe there are wolves out there who will feed on the flock without mercy? You better believe it. There are evil men in this world and they are capable of evil deeds. The moment you forget that or pretend it is not so, you become a sheep. There is no safety in denial.
"Then there are sheepdogs," he went on, "and I'm a sheepdog. I live to protect the flock and confront the wolf."
If you have no capacity for violence then you are a healthy productive citizen, a sheep. If you have a capacity for violence and no empathy for your fellow citizens, then you have defined an aggressive sociopath, a wolf. But what if you have a capacity for violence, and a deep love for your fellow citizens? What do you have then? A sheepdog, a warrior, someone who is walking the hero's path. Someone who can walk into the heart of darkness, into the universal human phobia, and walk out unscathed

Let me expand on this old soldier's excellent model of the sheep, wolves, and sheepdogs. We know that the sheep live in denial, that is what makes them sheep. They do not want to believe that there is evil in the world. They can accept the fact that fires can happen, which is why they want fire extinguishers, fire sprinklers, fire alarms and fire exits throughout their kids' schools.
But many of them are outraged at the idea of putting an armed police officer in their kid's school. Our children are thousands of times more likely to be killed or seriously injured by school violence than fire, but the sheep's only response to the possibility of violence is denial. The idea of someone coming to kill or harm their child is just too hard, and so they chose the path of denial.
The sheep generally do not like the sheepdog. He looks a lot like the wolf. He has fangs and the capacity for violence. The difference, though, is that the sheepdog must not, can not and will not ever harm the sheep. Any sheep dog who intentionally harms the lowliest little lamb will be punished and removed. The world cannot work any other way, at least not in a representative democracy or a republic such as ours.

Still, the sheepdog disturbs the sheep. He is a constant reminder that there are wolves in the land. They would prefer that he didn't tell them where to go, or give them traffic tickets, or stand at the ready in our airports in camouflage fatigues holding an M-16. The sheep would much rather have the sheepdog cash in his fangs, spray paint himself white, and go, "Baa."
Until the wolf shows up. Then the entire flock tries desperately to hide behind one lonely sheepdog.

The students, the victims, at Columbine High School were big, tough high school students, and under ordinary circumstances they would not have had the time of day for a police officer. They were not bad kids; they just had nothing to say to a cop. When the school was under attack, however, and SWAT teams were clearing the rooms and hallways, the officers had to physically peel those clinging, sobbing kids off of them. This is how the little lambs feel about their sheepdog when the wolf is at the door.

Look at what happened after September 11, 2001 when the wolf pounded hard on the door. Remember how America, more than ever before, felt differently about their law enforcement officers and military personnel? Remember how many times you heard the word hero?

Understand that there is nothing morally superior about being a sheepdog; it is just what you choose to be. Also understand that a sheepdog is a funny critter: He is always sniffing around out on the perimeter, checking the breeze, barking at things that go bump in the night, and yearning for a righteous battle. That is, the young sheepdogs yearn for a righteous battle. The old sheepdogs are a little older and wiser, but they move to the sound of the guns when needed right along with the young ones.

Here is how the sheep and the sheepdog think differently. The sheep pretend the wolf will never come, but the sheepdog lives for that day. After the attacks on September 11, 2001, most of the sheep, that is, most citizens in America said, "Thank God I wasn't on one of those planes." The sheepdogs, the warriors, said, "Dear God, I wish I could have been on one of those planes. Maybe I could have made a difference." When you are truly transformed into a warrior and have truly invested yourself into warriorhood, you want to be there. You want to be able to make a difference.

There is nothing morally superior about the sheepdog, the warrior, but he does have one real advantage. Only one. And that is that he is able to survive and thrive in an environment that destroys 98 percent of the population. There was research conducted a few years ago with individuals convicted of violent crimes. These cons were in prison for serious, predatory crimes of violence: assaults, murders and killing law enforcement officers. The vast majority said that they specifically targeted victims by body language: slumped walk, passive behavior and lack of awareness. They chose their victims like big cats do in Africa, when they select one out of the herd that is least able to protect itself.

Some people may be destined to be sheep and others might be genetically primed to be wolves or sheepdogs. But I believe that most people can choose which one they want to be, and I'm proud to say that more and more Americans are choosing to become sheepdogs.

Seven months after the attack on September 11, 2001, Todd Beamer was honored in his hometown of Cranbury, New Jersey. Todd, as you recall, was the man on Flight 93 over Pennsylvania who called on his cell phone to alert an operator from United Airlines about the hijacking. When he learned of the other three passenger planes that had been used as weapons, Todd dropped his phone and uttered the words, "Let's roll," which authorities believe was a signal to the other passengers to confront the terrorist hijackers. In one hour, a transformation occurred among the passengers - athletes, business people and parents. -- from sheep to sheepdogs and together they fought the wolves, ultimately saving an unknown number of lives on the ground.

There is no safety for honest men except by believing all possible evil of evil men. - Edmund Burke
Here is the point I like to emphasize, especially to the thousands of police officers and soldiers I speak to each year. In nature the sheep, real sheep, are born as sheep. Sheepdogs are born that way, and so are wolves. They didn't have a choice. But you are not a critter. As a human being, you can be whatever you want to be. It is a conscious, moral decision.

If you want to be a sheep, then you can be a sheep and that is okay, but you must understand the price you pay. When the wolf comes, you and your loved ones are going to die if there is not a sheepdog there to protect you. If you want to be a wolf, you can be one, but the sheepdogs are going to hunt you down and you will never have rest, safety, trust or love. But if you want to be a sheepdog and walk the warrior's path, then you must make a conscious and moral decision every day to dedicate, equip and prepare yourself to thrive in that toxic, corrosive moment when the wolf comes knocking at the door.

For example, many officers carry their weapons in church.? They are well concealed in ankle holsters, shoulder holsters or inside-the-belt holsters tucked into the small of their backs.? Anytime you go to some form of religious service, there is a very good chance that a police officer in your congregation is carrying. You will never know if there is such an individual in your place of worship, until the wolf appears to massacre you and your loved ones.

I was training a group of police officers in Texas, and during the break, one officer asked his friend if he carried his weapon in church. The other cop replied, "I will never be caught without my gun in church." I asked why he felt so strongly about this, and he told me about a cop he knew who was at a church massacre in Ft. Worth, Texas in 1999. In that incident, a mentally deranged individual came into the church and opened fire, gunning down fourteen people. He said that officer believed he could have saved every life that day if he had been carrying his gun. His own son was shot, and all he could do was throw himself on the boy's body and wait to die. That cop looked me in the eye and said, "Do you have any idea how hard it would be to live with yourself after that?"
Some individuals would be horrified if they knew this police officer was carrying a weapon in church. They might call him paranoid and would probably scorn him. Yet these same individuals would be enraged and would call for "heads to roll" if they found out that the airbags in their cars were defective, or that the fire extinguisher and fire sprinklers in their kids' school did not work. They can accept the fact that fires and traffic accidents can happen and that there must be safeguards against them.

Their only response to the wolf, though, is denial, and all too often their response to the sheepdog is scorn and disdain. But the sheepdog quietly asks himself, "Do you have and idea how hard it would be to live with yourself if your loved ones attacked and killed, and you had to stand there helplessly because you were unprepared for that day?"

It is denial that turns people into sheep. Sheep are psychologically destroyed by combat because their only defense is denial, which is counterproductive and destructive, resulting in fear, helplessness and horror when the wolf shows up.

Denial kills you twice. It kills you once, at your moment of truth when you are not physically prepared: you didn't bring your gun, you didn't train. Your only defense was wishful thinking. Hope is not a strategy. Denial kills you a second time because even if you do physically survive, you are psychologically shattered by your fear helplessness and horror at your moment of truth.
Gavin de Becker puts it like this in Fear Less, his superb post-9/11 book, which should be required reading for anyone trying to come to terms with our current world situation: "...denial can be seductive, but it has an insidious side effect. For all the peace of mind deniers think they get by saying it isn't so, the fall they take when faced with new violence is all the more unsettling."
Denial is a save-now-pay-later scheme, a contract written entirely in small print, for in the long run, the denying person knows the truth on some level.

And so the warrior must strive to confront denial in all aspects of his life, and prepare himself for the day when evil comes. If you are warrior who is legally authorized to carry a weapon and you step outside without that weapon, then you become a sheep, pretending that the bad man will not come today. No one can be "on" 24/7, for a lifetime. Everyone needs down time. But if you are authorized to carry a weapon, and you walk outside without it, just take a deep breath, and say this to yourself...
"Baa."

This business of being a sheep or a sheep dog is not a yes-no dichotomy. It is not an all-or-nothing, either-or choice. It is a matter of degrees, a continuum. On one end is an abject, head-in-the-sand-sheep and on the other end is the ultimate warrior. Few people exist completely on one end or the other. Most of us live somewhere in between. Since 9-11 almost everyone in America took a step up that continuum, away from denial. The sheep took a few steps toward accepting and appreciating their warriors, and the warriors started taking their job more seriously. The degree to which you move up that continuum, away from sheephood and denial, is the degree to which you and your loved ones will survive, physically and psychologically at your moment of truth.