Last Week and Measures

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Last week didn’t turn out as hopelessly as I’d feared. As I mentioned in my previous post, once I realized that pride was at stake, and not my passing or failing, I was able to calm down. Maintaining that attitude through the week allowed me to keep from panicking too much. For instance, working with my faculty client for the first time. I can only liken the before attitude to “first date” jitters. Most of the other student trainers felt the same. The pride versus competency discussion took place in my mind once more and I calmed down. The first session went really well.

Every now and then my life brings in these little leitmotifs. Last time was confidence versus inertia. This time it’s pride versus competency. I suspect this one will become a major theme for the semester with other issues taking up the leitmotif slots. We’ll see.

In other news, my personal physical activity schedule continues to decline. It is something I suspected would happen this semester, but it’s nonetheless discouraging to watch. Especially since I start to feel hypocritical between my actual work out schedule and what I know I’ll be telling my client. My major saving point is that we’re eating healthier at home. My estimated Resting Metabolic Rate (RMR) is somewhere between 1900 and 2000 calories per day. It’s hard to imagine, but that’s supposedly just to maintain weight if I’m lying down all day. It seems awfully high to me. I would have to do one of those labs where a machine analyzes my oxygen intake and output at rest to see if that’s actually what I’m supposed to be taking in. I’d love to do it…unfortunately money is the primary issue preventing me.

According to bioelectrical impedance, my total body weight is 29% fat. According to calipers done by a fellow student, I’m somewhere between 11% and 15% depending on 3-site or 7-site pinch tests. Looking at waist-to-hip ratio, I’m probably somewhere between 20 and 25%; however, according to BMI, if I were 0% body fat, I would be somewhere around a BMI score of 24 (overweight is 25 and obese is 30+). According to my age estimated max heart rate, I’m most likely already dead of an over worked heart. (Age estimated MaxHR (Gillesh method): 182 bpm; actual submax test results regularly put me over 200.) Why all of these odd numbers?

From my statistics classes way back when, the larger the population used in a measure, the more likely the distribution of results will end up as a bell-curve. With nearly all of the measures used in basic personal fitness training, the various interpretive tables and charts are based on a 2 standard deviation curve (I think). This means that for a minority of people, these tables are just plain wrong. (Performance level athletes usually have their own tables, so they don’t count as part of this minority.) The tables and charts and estimations are there both as a guide and, more and more frequently, a legal defense. The only way to determine an individual’s true maximum heart rate is to do a physician supervised maximal heart rate test. Short of that, you’re stuck with submaximal tests and age predicted equations. Most personal trainers are not certified to do submaximal tests, so they’re stuck with the equations.  Yet those equations are better than nothing. It gives an expected range recognized both by the fitness industry and by the medical industry. Work within that range and you’re protected by industry standards if something goes wrong. (Unless you do something incredibly stupid like responding to “my chest hurts” with “keep running”.)

How does this apply to me? I know I’m overfat; however, “normal” fat would still leave me “overweight”. So weight means far less than body composition (a good rule in any case). I’m roughly 100 pounds lighter than my dad at my age and probably at least 50 pounds lighter than my mother, so I’m doing fairly well with combating heredity. I take amphetamine salts for ADHD (brand name: Adderall) so my entire heart rate chart (including max heart rate) is shifted upwards (as is my blood pressure). Thus, using heart rate as a measure is dicey for me, so I have to rely on the RPE scale (Ratings of Perceived Exertion).

The major lesson here? Measures are good guides to understanding, but relying too heavily on them could lead to misunderstanding.


4 Everyday Uses for Self-Defense

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*Note: This is a reprint of an article I wrote under another name a while back.*

I’ve said that self-defense is an attitude backed by knowledge and skills. The knowledge and skills critical to self-defense are very useful in other aspects of your life. And practicing them in your life will keep them sharp for when you need to keep yourself safe.

1. Knowing where things are or can be found. Everyone knows that “awareness” is part of self-defense, but few people understand it in everyday terms. Do you know where the nearest fire extinguisher is? How about the nearest box of Band-Aids? In a more mundane example of awareness, imagine this: you’ve just come home from a long day. You enter through the front door and walk through the living room in order to get to your bedroom so you can change out of your office attire. Did you notice what was in the living room? Where was the remote for the TV? What was on the coffee table? If you saw a magazine on the coffee table, but that it wasn’t lying flat, and couldn’t find the remote for the TV, instead of digging through the couch cushions (because that’s where you found it LAST time), you might find it under the magazine.

2. Knowing who’s around. Ever have someone sneak up on you without meaning to? When was the last time you knew where everyone around you was without having to make visual contact? How about shouting out to someone, only to turn around and find they’ve been standing in the doorway? If someone asked you, “Where’s David?”, could you actually tell them where he was?

3. Finding out about people without asking. I scared someone a couple years back. It was at a reunion, and I’d just been introduced to him. Someone asked him where he was living now, and before he could say anything, I said, “Hondo.” I was a guest of one of the attendees, no one else knew me. The guy gave me a nervous look before confirming my statement. How did I know? He had a key tag with “Hondo Public Library” hanging out of his pocket. When I told him this, he laughed and pushed the tag all the way into his pocket.

4. Knowing the area. How can you give directions if you don’t know your area? Do you know which neighborhood dogs are friendly and which are not? If you’re in a hurry, do you know which alleys and side streets offer the quickest way from point A to point B?

Beware of assuming something taught in a self-defense workshop is properly used only in a self-defense situation. The skills associated with self-defense are useful for a great many tasks beyond their stated purpose.

4 Myths About Self-Defense


*Note: This is a reprint of an article I wrote under another name a while back.*

Self-defense is one of those topics where everyone thinks they know what it is, but can’t seem to agree with each other. I’ve heard some pretty wild assumptions about self-defense, both directly and indirectly. Let me address some of the myths and assumptions I’ve come across.

1. Self-defense is about beating up an attacker. Um. No. At least that is not the purpose. The purpose of self-defense is keeping yourself safe. Sometimes an attacker gets beat up, sometimes he doesn’t. As long as the person remains hostile, you can continue pounding back. Once he stops (i.e. he is no longer attacking you), you have to stop, too; otherwise it becomes assault, not self-defense.

2. There are no shades of grey in self-defense. I’ve heard people say that self-defense is either necessary, or it’s not. I disagree. People tend to think of self-defense as a verb; an action that stands on its own. Self-defense is an attitude, not a verb. As with any attitude, there are degrees in how forcefully you pursue it. For example, it is certainly possible to focus on awareness training to the exclusion of physical training.

3. If I am attacked, the law will be on my side. Actually, from the law’s viewpoint, you and your assailant are citizens with equal protections under the law. It is not unusual for someone to be prosecuted for knocking out an assailant. In fact, if you find yourself in a situation where you physically need to defend yourself, expect to be taken to both criminal and civil court–especially if you defeat your attacker. When police arrive on the scene, more than 90% of the time, the person still standing was the aggressor. Even if your assailant swung first, if you’re the only one standing when the police show up, you’ll be suspect #1.

4. Once the fight is over, I’m done with the situation. I’m afraid not. Surviving the situation is only the first part. Then you have to survive the criminal and civil courts. Whether you succeed or fail in the courts, you also have to come to terms with what you did in order to survive. Being assaulted is a traumatic experience that essentially rewires your brain. Most people relive the experience for months or years after the event.

The 4 Lines of Self-Defense

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*Note: This is a reprint of an article I wrote under a different name a long time ago.*

The cry of “Self defense!” is common among those who get into trouble for fighting. Often this is heard from both parties, which makes the statement suspect. The phrase “self defense” in essence means to protect oneself from harm by striking an attack or attacker so that you are not harmed. Self defense is a complex concept. The defining the word is the easy part. In terms of cultural and legal meanings, it gets even more confusing; however, the purpose of this article is to examine what goes into self defense, rather than what comes after.

There are four major concepts within the topic of self defense: knowledge, attitude, awareness, and skills. Each concept contributes to your personal safety. If any one of them is left out, the danger to yourself increases dramatically.


Simply put, Knowledge is knowing what’s out there. You may see on the local news that there was a murder two blocks over. You may read in the newspaper that there have been a string of robberies targeting convenience stores. You may hear on the radio that there is a major storm approaching quickly. These are items that serve to catch the attention. You now know that they took place and that finding yourself in a dangerous situation is an increased possibility.

Beyond the attention grabbers used by the various media, look at the details of the incident (or approaching situation). The murder victim was a reclusive man. He was killed when he surprised a burglar in his house. The convenience store robberies all took place in the Westlake area between the times of 9:00 p.m. and 3:00 a.m. The approaching storm is predicted to be the worst storm the city has seen in 50 years. These details tell you that the murder was an incidental killing and not done by a serial killer, it’s probably a good idea to stay out of the Westlake area convenience stores between 9:00 in the evening and 3:00 in the morning, and that covering the windows and making sure you have enough supplies for at least a week after the storm hits is a smart idea.


Most self defense courses and workshops will tell you that attitude is how you present yourself. Many will even tell you some basic body language to use: head up, shoulders back, relaxed gait. What is often left out is that attitude is as much internal as external, as much mental and emotional state as posture. This is not to say that such workshops ignore the internal aspect, just that they tend not to explicitly state it. In many ways it is easier and faster to fix the outward appearance. Since workshops rarely last more than half a day, the decision (a wise one in my opinion) is to spend more time teaching knowledge and skills.

The internal aspect of attitude should not be ignored, however. Confidence and mental readiness take longer to build, but will withstand more scrutiny on the streets. Most support groups have some form of the phrase “Fake it ’til you make it.” In essence, that is what one shot workshops teach in terms of attitude. By faking the appearance of confidence, you may prevent a possible predator from thinking of you as an easy target. That shell, however, is very thin. Those more observant will see the slight hesitation in the footsteps, the unusually fast breathing, the flickering eyes. With an internal framework of confidence and mental readiness, the exterior presentation is not a shell, but a natural byproduct.


If you closed your eyes right now, could you list off all the exits to the room you’re in? Could you tell which is the closest? Could you tell which would be the fastest to get through? Awareness is knowing what’s going on around you. Of all the components of self defense, awareness is the one that uses all five senses. Perhaps more so than attitude, having an active awareness takes work. It is also one of the hardest aspects to train. Though few instructors of self defense deny the importance of awareness, almost none bother to attempt to teach it in workshops. Most of the workshops I’ve attended merely give lip service to it. “You have to be aware. Be aware of people around you. Be aware of traffic.” After that, they move on to a different topic. No advice on how to be aware. Not even a short mental checklist for when you enter a room. To most people, awareness is passive. While there is a passive element to it, effective awareness is active.

When you walk into a room, where are the exits, where are the obstacles, who are the people, and what can be used as improvised weapons in the worst case scenario? A simple four item mental checklist allows people to feel in control of the situation. A person with a sense of control has more confidence than one who does not. An active awareness affects attitude. It also lets you know when something is wrong with a situation.


The last line of self defense are your skills. By skills, I don’t just mean fighting ability. Skills are your actions. They answer the question “What are you capable of doing?” A few of the self defense workshops I’ve attended focus on three or four release type skills and spend the rest of the time on learning how not to need them. Defusing a confrontation is one of the most valuable self defense skills a person can have. Successfully defusing a situation prevents the need for fighting. Having the people skills that allows you to avoid a confrontation in the first place is even better. If you end up with violence, all your other self defense skills have failed. It is only at that point, that you need to have a strong grounding in fighting skills. Conversely, and somewhat paradoxically, by having a strong foundation of fighting skills you provide the framework on which to build your knowledge, awareness, and attitude.

As an analogy, look at a play. Knowledge sets the stage of your day to day living. Knowing what the stage looks like is vital if you don’t want to trip over the props strewn about. Awareness is understanding the plot of life’s play. Once the ebbs and flows of the plot are determined, you have the opportunity to rewrite your part. If knowledge is the stage of living and awareness is the plot, attitude is the actor. Attitude sets the patterns of thinking and behavior. Skills are the acting in a play. They are what determines what happens.

Although Shakespeare was speaking of the stages of human existence in his famous soliloquy in As You Like It, we can use it to summarize the lines of self defense.

All the world’s a stage,
And all the men and women merely players:
They have their exits and their entrances;
And one man in his time plays many parts…

Knowledge, attitude, and skills are in the first three lines. Awareness, as life’s plot, is outlined in the subsequent 24 lines. To defend oneself is to prevent harm coming to you. Through knowledge and awareness, you can analyze any particular situation. Through attitude and skills you can change the situation. In all cases, self defense is very much an active, rather than reactive, event.