Exuberant Animal Booklet
Transcript of Exuberant Animal Booklet
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exuberantanimal
performancetraining
workshop guide
an exuberant animal publication
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change your body, change the world
by frank forencich
exuberant animal
exuber
ant
ani
mal
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Copyright 2011 Exuberant Animal
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Exuberant Animal Publications9112 32nd Ave. NE
Seattle, WA 98115
www.exuberantanimal.com
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Exuberance is an abounding, ebullient,eervescent emotion. It is kinetic andunrestrained, joyul, irrepressible.
Kay Redfeld JamisonExuberance
All vigor is contagious.
Emerson
exposu
reem
brace
exper
ien
ce exuberance
enga
gement
enco
un
ter
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Exuberant Animal is a multi-disciplinary approach toperormance that combines the study o practical neu-roscience with vigorous movement training. We provide auniquely integrated experience that will open your mind,body and organization to new dimensions o perormanceand potential.
presentation content:
Recent discoveries in neuroscience have shown conclusivelythat mind and body are interconnected and interdependent.States o body and physical condition have proound inu-
ences on cognition, behavior, judgment and decision-making.
Neuroscience has tremendous explanatory power; it cantell us how our bodies work, how we interact with theworld and why we behave the way we do. In addition, it o-
ers tremendous potential or personal and organizationaltransormation. Once we understand the principles o neu-roplasticity, we position ourselves to make lasting changes toour bodies, our minds and our organizations.
Youll learn
Te neurological basis o learning
Te power and potential o neuroplasticity
Strategies or creating positive stress
Te undamentals o rapport-building and socialintelligence
movement session content:
Beyond the obvious health benets o physical activity,vigorous movement helps us sharpen our cognitive skillsand deepen our relationships with one another. Vigorousmovement enhances brain unction and improves memory,attention and learning. Physical games and social play pro-
mote team cohesion, role exibility and creativity.
Our movement sessions include unctional training andgames drawn rom Te Exuberant Animal Play Book. Tesemovement sessions will spark your physicality and integrateyour energies into a coherent, powerul whole.
Youll experience
Te basics o physical intelligence and unction
Agility, balance and coordination
Core integration
Body awareness
aken together, these complementary experiences will spark
a new appreciation or physicality and its role in work andlie perormance. Not only will you eel great, youll discovera new set o ideas that will revolutionize the way you live andwork.
welcome to exuberant animal
performance training
youll leave
laughing, sweaty
and inspired.
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morning afternoon
1:30 Meditation
1:45 Presentation: Stresscra
2:25 Movement Session 5
3:00 Break
3:10 Presentation: Rapport and social neuroscience
3:40 Movement Session 6
4:10 Presentation: Creative living and integration
4:40 Break
4:50 Presentation: rends and recommendations
5:10 Movement Session 7
5:30 Jump or Joy
8:00 Welcome
8:20 Movement Session 1
8:40 Presentation: Panorama
9:20 Movement Session 2
10:00 Break
10:10 Presentation: Functional raining
10:40 Movement Session 3
11:10 Break
11:20 Presentation: Learning and Plasticity
11:50 Movement Session 4
12:30 Break or lunch
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8:00 - 8:20
introduction
welcome to training
Who we are
Why were here
A look at our day: rhythm and oscillation
Movement snacks and the embodied process
Engagement and ocus
Everyones an athlete, everyones a coach.
Sae emergency: Its all optional, use your judgment.
Show respect for people, process and place.
Exercise responsibility.
Seek balance, harmony and integration.
Focus attention and presence. Be here now.
Participate fully with end-to-end commitment.
Everyone works with everyone.
Come with an empty cup, ready to learn.
Balance gravity and levity with serious play.
Seek transformation and clarity of purpose.
Walk your talk.
gravity and levity
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8:20 - 8:40
movement 1
short form and warm ups
Getting the juice moving. Robust, vigorous movement.
Get your breathing turned on, get some bounce in your legs.
Movement in all three planes.
Play with speed and amplitude.
Focus on whole-body integration.
Standing arm swings
Flutter kicks and back stroke
Wax on, wax o
Hip-shoulder rotations
Multi-circle, all planes and stances
Crossing reaches, one ootDeep arc, go low
Dynamic loop
Figure eight, all stances and steps
arm swings
wax on, wax off
all sizesfigure eights:
all sizes and stanceship-shoulder
rotations multi-circle:
all planes and stances
one foot
x-reachesflutter kicks
and backstroke
deep arc
(go low)dynamic loop
with steps
sidewalk dilemma:
Eye contact, then an easy,graceul pass. ouch asdesired/necesssary.
touch the earth:
Squat touch, alternating.Also with steps.
heaven earth squat:
Squat touch, alternatingwith reaches.
?
?
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8:40 - 9:20
presentation
pain and potential
Perormance is behavior and behavior comes rom the body, espe-cially the nervous system.
Context and history:
Welcome to the primates predicament, the realization that wereexperiencing a proound mismatch between our evolutionary heri-tage and the reality o the modern world.
key points:
Our bodies are ancient; we are embedded in the living world.
Every detail of human anatomy, physiology and psychology
is the way it is because of our experience in wild outdoor
environments.
Our tribal behavior and mental performance are rooted in
our deep history; we perform the way we do because of our
legacy programming.
We live in an alien environment with unique demands.
This alien environment wreaks havoc on both health and
performance. It challenges us to develop new ways of
thinking, working and living.
body pain
heart disease, obesity, diabetes
depression
neurological and attention disorders
physical unhappiness, body dissatisaction
workplace pain
Health care costs
Conict
Absenteeism
Fragmented attention
Stress overload and burn out
Depression and presenteeism
promise and potential
Neuro-optimism: using our knowledge o plasticity andsocial neuroscience to cra new perceptions, behaviors,
relationships and possibilities. Embodied cognition: moving bodies think better.
Stress education: stress can work or us.
Rapport with our bodies, our work, our communities andour habitat.
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9:20 - 10:00
movement 2
spotting and heckling
Spotting:
Use your body to protect one another rom all ing. Use thepower in your legs, hips and torso to absorb momentum and
protect your partner.
sticky wrist
and ankle:
Maintain contact.Heckle and spot asnecessary.
judo heckle:
Double role:spot the all andchallenge stability.
basic heckle:
So hands; justenough to destabilize.
Shoulders, hips, arms
spot:
Shape like a unnel.
Absorb the all with yourwhole body and solid stance.
Use your arms and/or yourtorso.
A heckle is a playul, destabilizing challenge another body.
Te coachs goal: the athlete should have a good experience.
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10:10 - 10:40
presentation
functional training
Te new standard or athletic training.
Functional training asks What works? and Whats eective?
what is functional training?
Multi-joint, multi-plane
Emphasis on performance, not appearance.
Emphasis on the nervous system.
Emphasis on integration, balance, motor control and agility.
Emphasis on sensation and sensitivity.
Emphasis on real world challenges, relevant to the individual.
the power of specificity (SAID principle)
You get precisely what you train for. You become what you do.
frontal
transve
rse
sagittal
Multi-plane unction:graceul and powerul inall three planes
Musculoskeletal elements in amutually supporting system;balanced length and strength.
proprioception: super fast and trainable
isolation v. integration
Kinetic chains are the unctional unit o human movement.
Bareoot Sensei: Its all one muscle.
Vern Gambetta: Work movements, not muscles.
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10:40 - 11:10
movement 3
balance and locomotion
rope-a-dope:
Competitive. Stay on one oot, no hops. Pull or letslack slide through your hands. One hand or two.
mountain rescue
Sprained ankle. Spot your partnerdown the trail.
compass rose reaches
Low and high.
Fast or slow
Especially NW and SE.
step-n-stop
Big step: stick the landing withperect control. All directions.Also with a partner and a bump.
single leg squat
As low as you want.
Spot your partner and/or heckle.
skipping variations
and silly walks
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11:20 - 11:50
presentation
learning and plasticity
Adapted v. adaptable: Te crucial distinction or athletic trainingand perormance in the modern business world.
Neuro-optimism: regeneration o the brain and nervous system. The
human brain is constantly reorganizing itself, growing new cells andnew connections.
elements of plasticity:
neurogenesis (growth o new nerve cells)
myelination (insulation o nerve cel l bers)
long-term potentiation (sensitization o synaptic transmission)
Use-dependent (Use it or lose it.)
Cells that re together, wire together.
Education is undamentally physical.
Attention stabilizes new circuits.
pro neurogenesis:
Aerobic exercise (cardio)
Meditation (relaxation response)
Play and enriched environments
the neoplastic transformation:
Experience (doing) + Attention (caring)
beware the paradox of plasticity:
Te brain is a habit-orming organ!
myelin sheath:
Acts as insulation to speedsignaling. Tickens with use.
LTP: Long-term potentiation o synaptic transmission: non-linear increase in membrane sensitivity. Tis is the cellular basis olearning.
growth orientation
Mindsetby Carol Dweck
Eort is more important thanachievement
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11:50 - 12:30
movement 4
partner-resist
back-to-back:
Sink down into yourstance: butt to butt.
Walk across room, thenswitch roles.
towing:
Smooth resistance.Across the room, thenswitch roles.
lateral tow:
Step as desired: crossing in ront, behind or shue.Also slalom tow.
back and forth:
Choose a number osteps. Ten smoothresistance with rolereversals.
linear stroke:
Like a martial art punch.Strong stance, ull-bodypower. Smooth resistance.
rope pulls:
Use core and hips.Bend your knees.Smooth resistance.
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1:30 - 1:45
meditationTe greatest weapon against stress is our ability to choose
one thought over another.
William James
How much stress we experience depends more on how wellwe control attention, than on what happens to us.
Mihaly Csikszentmihalyi
Fresh awareness o whatever arises...is sufcient.
Te Ninth Gwalwang KarmapaMahamudra: Te Ocean o Denitive Meaning
ension is who you think you should be.Relaxation is who you are.
Chinese proverb
Observe and return.
Mindulness:
Non-judgmental attention
Soen and stay.
Pema Chodron
lovin
gkind
nesscompassion
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1:45 - 2:25
presentation
stresscraft
Stress education is ar more than simply learning to cope with di-cult circumstances. Understanding stress is vital to developing highperormance in any discipline.
neurological assets:
Te knowledge stored in your nervous system and in the people oyour organization.
autonomic nervous system:
Fight-ight system or emergency physical movement.
Rest-repair system or tissue healing and regeneration
Tese systems operate on an either-or basis: we activate one or theother, but not both.
Classic stress event: a threat to physical saety.
Perceived threats to rank and identity also create stress.
challenge:
Te stress response is hair-trigger, the relaxation response takes t ime.
stress hormones:
Low levels and short exposures are powerul elixrs; large doses andlong exposures are harmul. Chronic stress akin to burning theurniture to keep the house warm.
the dose makes the poison.
early warning signs of over-stress:
anhedonia (loss o pleasure)
neophobia (avoidance o new things)
reduced ambiguity tolerance
cognitive distortions, especially over-generalizing
irritability, decreased sense o humor
poor concentration
impulsivity and small-picture thinking
modulators of the stress response
control
predictability
trends
outlets
social support
increased stress,
cortisol production
sweet
spot
neurotoxicity,
resource depletion,
tissue damage
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2:25 - 3:00
movement 5
exuberant animal games
target touches
Cross-body touches.Coach adjusts targets.
Stationary or dynamic.
gravity pump
crawl target
Stationary or dynamic.
stick target lay ups
two coach target touch with med ball
orbits
Athlete circles around coach.Coach moves as desired.Heckles as desired.
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3:10 - 3:40
presentation
rapport
Te challenge o social neuroscience:
Te body is an open system; our minds, bodies, health and peror-mance are co-created.
Our bodies and lives are permeable to stories and narrative.
We are hyper-social primates: our brains work best in combinationwith others. Te brain is a social organ.
Te power o mirror neurons:Mirror neurons have a dual unction: to produce movementand to run a simulation o what other bodies are experiencingin motion. Mirror neurons are believed to be the oundation oempathy.
Our social nature is undamentally physical.
zero-sum games:
Perpetuate perceptions o scarcity.
Reward strength, deception, cunning; increase stress.
non-zero sum games;
Unlimited abundance possible.
Reward communication, social intelligence, rapport; in-crease social cohesion, decrease stress.
A nite game is played or the purpose o winning, aninnite game or the purpose o continuing the play.
James Carse
We are people through other people.
Nguni-language saying o the Bushmen o South Arica
play principles:
Role-reversals and role exibility
Sel-handicapping
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3:40 - 4:10
movement 6
exuberant animal games
3 clap rap
Low right, low le, leap highor right, then reverse.
cross clap one foot
Wider is better.
clap with stance
hop-switch
pass with
stance switch
hoop pass
attention deficitdisorder
slam dunk
eqilateral triangles
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city
front country
wild land
back country
primal oscillations:
PaleoChildhood
Athletic
Circadian
romantic v. classical
Robert Pirsig
Zen and the Art o Motorcycle Maintenance
romance phase v. the precision phase
Alred North Whitehead
Te Rhythmic Claims o Freedom and Discipline
4:10 - 4:40
presentation
creative living and
integration
analgesic v. exuberant model
Solving problems v. creating a future.
jagged, flat-line
living
focused,
high-density
attention
dis-engagement, rest
low-density attention
rhythm is a performance-enhancing pattern:
beware contrast erosion!
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4:50 - 5:10
presentation
trends
focus on neuro-optimism
Increasing interest changing the brain with intentional behavior.
Decreasing interest in talent or innate ability; more interest intraining and experiential education.
attention mangement
Recognition o the power o attention to drive neuroplasticchange. Intentional eorts to channel and ocus attention at keymoments.
behavioral epigenetics
Strategic use o behavior and liestyle to turn genes on and o.
embodied cognition
Increasing understanding that intelligence is distributed acrossthe entire body and the relationships that the body creates.
social neuroscience and rapport
Increasing appreciation or social contagion o ideas, memes andemotion. Increasing interest in developing non-verbal rapport.Decreasing ocus on individuals; greater ocus on teams, tribeand culture.
strategic use of movement
Movement snacks to improve cognitive perormance,distributed throughout the day and prior to important events.
stress education
Increasing interest in preserving and extending neurological
assets, both in individuals and in organizations.
body-friendly design
Increasing ocus on bio-compatible and human-riendlyqualities o structures, products and processes.
neuro and ecosystem metaphors and models
Increasing interest in holistic and relational orms; greaterappreciation or massively interconnected systems.
positivity
Increasing appreciation or the value o positive states.Intentional eorts to promote and sustain a culture omeaning, satisaction and happiness.
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5:10 - 5:30
movement 7
jump for joy
animal magnetism:
Start with sticky wrists: dont break contact. Coach leadswith creative movement. Goal is to give athlete a good,pumpy, dynamic experience. On senseis call, switch roles.
get off the line:
Easy sword cut with a so hand.
Receiver slides in towards attackerto le or right.
Get the metaphor: Enter into thescary place...embrace the ear.
team touch:
Imagine a point in thecenter. Stand on one ootand adjust your distanceso you can just reachit. Everyone reaches intogether to touch.
Alternate hands. Alsooot touches.
jump for joy:
All together now...
Tree jumps with a bigyell at the top!
circle squats:
One legged squats.
Include spot and heckle.
A dozen on each side.
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specific recommendations
Pay greater attention and respect to physical experience.Embody and honor healthy behavior.
Use physically activity strategically to promote andsustain energy. Implement movement snacks to
maintain and increase cognitive unction.
Monitor health and perormance: be alert or the earlywarning signs o stress.
Promote a high-contrast culture o engagementalternating with deep and sustained rest.
Encourage meditation and relaxation practices.
Build a culture o social support, recognition and rapport.
Promote a growth orientation: ocus on continuouslearning. Reward eort beore achievement.
Hire or train internal health advocates/coaches.
Provide stress and perormance education or managers,sta and employees.
results and return
ear and conict
cognitive distortion and impulsivity
health care costs
absenteeism and presenteeism
learning, comprehension and memory
afliation and trust (oxytocin)
long range thinking
team cohesion and collaboration
engagement, creativity and innovation
A comprehensive program o health and perormanceeducation will provide these benets:
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reading and resources
Stress and the Bodyby Robert Sapolsky: Audio and DVD by Teeaching Company
Why Zebras Dont Get Ulcers by Robert Sapolsky
Mindset: Te New Psychology o Success by Carol Dweck
No Contest: Te Case Against Competition by Ale Kohn
Punished by Rewards: Te rouble with Gold Stars, Incentive Plans,As, Praise and Other Bribes by Ale Kohn
Te Power o Full Engagementby Jim Loehr and ony Schwartz
Te Power o Story: Change Your Story, Change Your Destiny inBusiness and in Lie by Jim Loehr
Te Way Were Working Isnt Working: Te Four Forgotten Needsthat Energize Great Perormance by ony Schwartz
Spark: Te Revolutionary New Science o Exercise and the Brain byJohn Ratey M.D.
Te alent Code: Greatness Isnt Born. Its Grown. Heres How byDaniel Coyle
alent is Over-Rated: What Really Separates World-class Perormersrom Everybody Else by Geo Colvin
Free Play: Improvisation in Lie and Artby StephenNachmanovitch
Playby Stuart Brown M.D.
Iconoclast: A Neuroscientist Reveals How to Tink DiferentlybyGregory Burns
Te Brain Tat Changes Itselby Norman Doidge M.D.
Brain Rules by John Medina
A General Teory o Love by Tomas Lewis, Fari Amini andRichard Lannon
Te Joy o Living: Unlocking the Secret and Science o Happinessby Yongey Mingyur Rinpoche
Te Relaxation Response by Herbert Benson, M.D.
Relaxation Revolution by Herbert Benson, M.D.
Te wenty-Four Hour Societyby Martin Moore-Ede
Molecules o Emotion: Te Science Behind Mind-Body Medicineby Candace Pert, Ph.D.
Emotional Intelligence: Why it Can Matter More than IQ byDaniel Goleman
Social Intelligence: Te New Science o Human Relationships byDaniel Goleman
Mirroring People: Te Science o Empathy and How We Connect
With Others by Marco Iacoboni
Te Age o Empathy: Natures Lessons or a Kinder SocietybyFrans de Waal
Our Inner Ape by Frans De Waal
Learned Optimism: How to Change Your Mind and Your Lie : byMartin Seligman Ph.D.
Te Neuroscience o Psychotherapy: Building and Rebuilding theHuman Brain: by Louis Cozolino
Descartes Error: Emotion, Reason, and the Human Brain byAntonio Damasio
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Te Neurobiology o We: How Relationships, the Mind, and theBrain Interact to Shape Who We Are by Daniel Siegel, M.D.Sounds rue Audio Learning Course
Narrative Medicine: Te Use o History and Story in the HealingProcess: by Lewis Mehl-Madrona, M.D.
Te Aims o Education Te Rhythmic Claims o Freedom andDiscipline by Alred North Whitehead
Flow: Te Psychology o Optimal Experience by MihalyCsikszentmihalyi
Te Art o Happiness by Te Dali Lama
rain Your Mind, Change Your Brain by Sharon Begley
Free Your Ass and Your Mind Will Follow: EmbodiedLeadership by Jamie Wheal www.changethis.com
Engagement is the Keystone o Employee Productivity June2010 White Paper by the Human Perormance Institute
Get in Shape to Lead Harvard Business Review Article
Whats the Hard Return on Employee Wellness Programs?
Harvard Business Review Reprint
Te Making o a Corporate Athlete Jim Loehr and onySchwartz Harvard Business Review reprint R0101H
What Brain Science ells Us About How to Excel by EdwardM. Hallowell Harvard Business Review reprint R1012L
Workplace Wellness Plan Saves Money Over the Long-erm,New Study Shows: ScienceDaily (Aug. 20, 2010)
Frank Forencich is an internationally-recognized leaderin health education and perormance training. He earnedhis B.A. at Stanord University in human biology and hasover 30 years teaching experience in martial art, unctionalmovement and health promotion. He is the author oPlayas i Your Lie Depends on It, Exuberant Animaland ChangeYour Body, Change the World.
206-406-5670
frank forencich
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exuberant
anim
al
exuberantanimal com
performance, health and
team-building seminars
revitalize your body, your people
and your organization
Exuberant Animal is an innovative health leadership organi-zation dedicated to perormance and transormation. We oera comprehensive, multi-disciplinary approach thats invigo-rating, liberating and lie-changing. By combining the studyo practical neuroscience with physical movement training,Exuberant Animal provides an experience thats exciting, in-spirational and intensely meaningul.
Exuberant Animal oers experiential training or managers,team-leaders, human resource proessionals, tness trainersand other health advocates. For more inormation, visit