Month: May 2020

December 23, 2019, I posted “Percussion Massage”. I had high hopes for the massager I purchased. Honestly, it was great—until it stopped working. It stopped on May 15^th—not even 5 months after receiving it. As I stated in the original post, the percussion massager was purported to be “backed with a ‘30-Day Complete Money-Back Guarantee’ and an 18-month replacement warranty, which gives (gave) me some comfort.” Unfortunately, my comfort has dissipated.

Buyer beware. I researched. I thought my risk of getting scammed was slim. As I wrote previously, the model I purchased was “remarkably similar to the Hypervolt”. I considered that it might be identical and was just rebranded and sold at a much lower price. I also considered that it might be functional but below Hyperice’s quality control standards. (I later realized that it operates (or should I say operated) with a 12-V motor—rather than a 24-V motor.)

It is difficult to know just what you are getting. YouTube influencer, Mark Freedom, demonstrated how the same massage gun can be sold on Amazon at a wide range of prices under different brands.¹ This complicates the already challenging task of product research. On one hand, you might be saving hundreds of dollars on a quality product. On the other hand, you might be paying too much for a defective item. There is really no way to tell.

The product I purchased was labeled under the brand name “Booster” (www.boosterguns.com). I paid $99 for a product that was listed for $349. It (the Booster Base) is no longer available, but there are several other models that are available (e.g., Booster Pro 3, Booster Pro 2, and Booster E)—all of which are discounted between $74 and $150. Each of these is also sold under multiple brand names.

I reached out to Booster on May 17th regarding the warranty. After receiving no response, I tried again on the 21^st. I received a response from “Aya” on the 22^nd. (Now, I understand that the current quarantine conditions might delay response time due to short staffing—Booster claims a 24- to 48-hour average response time—but five days is pushing it.) I was told that I needed to “provide a video showing the damage or defect on the product and send it to our IG PAGE @BoosterGuns”. I am not social media savvy, so it took me some brain power to figure out that I had to go through Instagram. It still seems odd to me that I was referred to a “Social Media Team” rather than Customer Service, but…. So, I posted a video (which I shortly thereafter deleted because I realized it shared personal information) on Instagram. Then, I shared the video via an Instagram message. I have still not received a response. The company’s email would not accept a file emailed to them (“too large” apparently). So, here it is May 28^th, and I have still not received a response.

It is unfortunate that most reviews are from the first days of ownership. There also seem to be a disproportionate number of favorable reviews. This is especially true on YouTube. I don’t think I have seen a single video in which the influencer concluded that this is “a piece of crap”. The water is muddied further when they review multiple look-alikes and conclude that there is no difference. The best, overall, reviews I have seen have been by Best Massage Tech². There seems to at least be an impression of no bias. He compares a few “look-alikes” that are clearly different (e.g., Addaday BioZoom v. LifePro Sonic and Jawku Muscle Blaster V.2 v. NoCry Massage gun). In these examples, there are distinct feature differences that justify the differences in price and warrant consideration.

When there are no distinct differences, how is one to make a decision? If the features are reported to be the same, one has to assume that the products are produced in the same plants (albeit, possibly, assembled in different plants) in China. They are all made in China, as far as I can see. So, it comes down to the reputation of the seller. LifePro, for example sells models that are similar to—if not exactly like—other popular brands. VYBE is the same. Most likely there are little to know differences.

The Jawku Muscle Blaster V.2 and NoCry Massage gun are appealing models. Jawku is certaining stronger—at a much higher price point. NoCry stands out with its 4-year warranty and extensive owner’s manual. NoCry also sells a variety of power tools and safety items. Both companies seem to have good reputations and customer satisfaction ratings. While the Jawku Muscle Blaster V.2 stands alone among the competition (with a 14-16 mm stroke length), the NoCry has similar features (and the 12 mm stroke length is better than many top brands). The NoCry massage gun is similar (identical) to a number of other brands (e.g., SAFR, VYBE, LifePro Sonic X, AccuMed, et al.) The prices are variable (<$160 to >$220). This is really not a tremendous difference when compared to percussion massagers that can sell for up to $600.

Considering that Booster is seemingly unwilling to honor the warranty, I have been looking at replacements. (After all, I really do feel the recovery benefits of the massager.) I like the shape of the Muscle Blaster V.2/NoCry/Sonic X/etc. It is really coming down to price and trust. Reputation is essential.

I haven’t made a decision, yet. Friends swear by their Hypervolts, but its price is too high considering that some lower-priced percussion massagers actually score higher (and there are much cheaper models with the same technology). What I do know is that I will only buy from a seller with customer service. (If Booster turns around and surprises me, I will share in an update. I’m not holding my breath, though.)

Be your best today; be better tomorrow.

Carpe momento!

¹ https://www.youtube.com/watch?v=v5w6NJj3DVI

² https://www.youtube.com/channel/UCgtsd4oYrCLgfS0OvVtl8UA

UPDATE:

Well, it has been a month now and still no replacement. I trust I will ultimately get a replacement, but it hasn’t shipped, yet. It will take 2 weeks once it is shipped–i.e., it is being shipped from China. I am convinced that few of the available “brands” are actually manufactured by the seller. I am dealing with an online company that is operating out of a home in Kentucky. I can find no evidence that “Booster” is an actual brand. You can find “Booster” product at AliExpress, but you can take that for what it is worth. I was told that my replacement order was sent to the “shipping department”, which is, of course, laughable.

Here is the timeline of Booster Gun’s responsiveness:

Sunday, May 17th–emailed info@boosterguns.com…no response.

Thursday, May 21st–emailed, again.

Friday, May 22nd–received the following response from Booster: “Can you please provide a video showing the damage or defect on the product and send it to our IG PAGE @BoosterGuns? Please don’t forget to put your order number so our Social Media Team can easily verify which order the video is for.” (What customer service department operates via Instagram??)

Video has been sent via Instagram. (Two, in fact. One, posted to the page; one messaged. Unsure that I sent it correctly, I also included a copy via email.)

Tuesday, May 26th–Booster: “Hi, Please connect with our social media team through Instagram as they would be able to asses and confirm. Unfortunately the video you sent us was rejected by the system due to size. Best route to get this video reviewed ASAP is through our IG account.

We apologize for the inconvenience this may have caused you. Please connect with our social media team. Thank you!”

Social media team???? I responded that I had not heard from the “social media team”.

Thursday, May 28th–emailed again to ask….

Friday, May 29th–Booster: “I will take a look on this matter with out social media team.

(That was the last e-mail.)

Monday, June 1st–Social Media Team: Receipt of the video was acknowledged and “we absolutely honor our warranties and we apologize you have experienced this with your gun.”

I had to push for information on what to do next.

“To engage the warranty we need the defected unit sent back to our U.S. location including the full kit. Once we receive it we can send a brand new kit!”

My response: “Well that could have happened weeks ago. How so to?”

I had to push for a return address (a house in Nicholasville, KY)

I asked (June 1st) How mine was going to be replaced if the Booster Base is no longer available for sale.

June 4th–I got a response: “We have a limited stock for replacements” (emphasis mine).

June 10th–receipt was acknowledged (after prompting–it was received on the 9th).

Saturday, June 13th–I requested an update.

Tuesday, June 16th–(After another request for an update) Social Media Team: “The new order is still processing….” (pandemic blamed).

I asked for clarification on what “processing” meant.

Saturday, June 20th–“Sorry…It means we’ve sent it to our shipping department and they are preparing it for shipment!”

I asked for a timeline.

Monday, June 22, I was told that “once shipped it will take about 2 weeks to receive”. (At least responses on Instagram are coming quicker!)

So, what is clear is that I am dealing with a seller who is not a manufacturer and has no product stock–or staff. Hey, I am okay with that. I am all for small businesses and the “social media” person may be home with small kids in quarantine. What bothers me is that these products are presented as brands. The consumer has no way of knowing what they are getting. I can’t even trace the source of my massage gun to confirm what I am actually getting. Few brands are sold in box stores (e.g., Hypervolts are sold at Best Buy). On the outside, many of the massagers look identical. If you look closely, you might notice subtle differences (e.g., on the cheap end Accumed offers a massager that looks like the Jawku V.2 on the high end–the most noticeable difference is the stoke length, 10mm v. 12mm, respectively). There are several “brands” in between that appear identical. The difference is price. There are subtle warranty differences. (If you want my sentiments on “warranties”, watch Tommy Boy.) This leaves customer service trust as the most notable factor in brand selection. Most are a website with no notable headquarters address. Some brands will note that they won’t honor warranties on products purchased from other sellers. (In other words, they are acknowledging the just because it walk like a duck and quack like a duck does not mean it is a duck.)

I wish I could offer solid advice and recommendations on available products, but I can’t (I won’t). I honestly liked the “Booster Base” while it worked. It seemed of reasonable quality. It was a little under-powered (It had a 12-V motor unlike the 24-V motor I expected–though the website was sufficiently vague on the details of the product.) I suspect that the seller wasn’t even knowledgable of what I was getting. I only paid $99 (supposedly on sale), so I didn’t expect a $400 Hypervolt. I still think it is possible that a buyer can get a unlabeled Hypervolt for cheap. Afterall, the manufacturing rules in China aren’t like they are in the U.S.

So, the only advice I can offer is weight the evidence that is presented. If all the company offers for contact is an info@ email address, beware. If the price seems too good, then expect less. I would not assume that price is the best indicator of quality. I would also look at products that have a number of doppelgangers with some suspicion. Look carefully at stroke length, battery life, motor features, warranty information, etc. Reviews are probably not the most informative. Take them with a grain of salt.

I am disappointed with my purchase. I can not recommend the Booster brand (if such a brand really exists). In the end, I don’t know that any brand really stands out to me. There are features I like in some. There are features I don’t. Somethings are like buying apples. They all look the same and they all look good until you get ’em home and bite into ’em to find the bruise or the worm.

Honestly, if Booster Guns had just responded quickly, told me where to return the defective product, and been honest about the process, I would be more tolerable. It is clear to me though that they don’t have “limited stock for replacements” and that they are looking for a comparable replacement from whomever has a similar device. Hopefully, once the replacement does arrive, I will get more than 5 months of use out of it.

UPDATE, July 4, 2020: A replacement has FINALLY been shipped. Perhaps, the demand for a refund lit a fire under someone. It appears that there was a change in the social media/customer service team–I am told there was. In any case, I was actually able to have an exchange in real-time instead of waiting days for a response. The internal communication might still need improvement, but hopefully this is a sign of a change for the better. In any case, they are honoring the warranty, and I should have a replacement in 2-3 weeks! I’ll update from there.

I lift weights in the morning to a Spotify mix of mostly classic rock and Rocky soundtracks. On occasion “Man Against the World” (Survivor) plays, I wait to see what plays next. Quite often the subsequent track can suggest what my day will be like. On several occasions, the song was followed by “We Will Rock You” (Queen). Today was such a day.

In the past, I felt the combination might imply that it was going to be a rough day. This morning, however, it occurred to me that I have a choice. Today, and every day, it is, indeed, me “against the world”. It is possible that Queen is the world, but it is equally possible that Queen is me. The latter is the better outlook.

I have a choice, today. I can let the world “rock” me, or I can “rock” the world. I think the world had better watch out. The A-side of the single is, of course, “We are the Champions”. (In this case, the B-side is always played first.)
Be your best today; be better tomorrow.

Carpe momento!

Memorial Day 2020. It is a day to honor sacrifice. It is a day to express our grattitude. We thank the men and women who made the ultimate sacrifice to guard our freedoms. Our thoughts and prayers are with the families as the relive their loss. It is a day to pause and reflect on the cost of freedom and the freedoms we share (and often take for granted).

Be your best today; be better tomorrow.

Carpe momento!

I am fortunate to have a pretty decent home gym. I have been enjoying not having to commute (one-hour plus each way) to work during this quarantine—and will be forced to continue teaching remotely through December. I have made progress over these months and hope to be in my best shape in decades by the time I return to the classroom. For many, however, exercise has not been a priority while the gyms have been closed. (Note: I will not say that gym closures have been a valid reason for not exercising. The lack of gym access has, however, been a challenging constraint.) The good news is that the gyms are starting to reopen.

As gyms reopen, consider that fitness has likely been lost. The tendency will be to be over-optimistic and over-assertive in our exercise plan. This will likely lead to extreme soreness and, potentially, injury. At the very least, exercisers will be disappointed in what they can (or cannot) do. Be patient. Fitness cannot be (re)built in a day.

Have a plan for progress. You can and (hopefully) will get back to where you were before the shutdown in due time. Expect to have to back up before going forward.

If you are dissatisfied with your post-quarantine physique, set some goals and act on them. Don’t expect quick results. Don’t fall for the “30-day transformation” bullsh**. Expect months to get (back) to where you want to be. You may not have the “beach body” you want this summer. Be patient and expect to have it next summer. Remember, sustainable weight (i.e., fat) loss usually occurs at a rate of 1-2 lbs per week. Muscle is gained at an even slower rate.

If you didn’t adjust your diet during the quarantine (which is really why you gained body fat—if you), then take the steps now. Just getting back into a regular exercise routine is going to have a positive effect. To facilitate fat loss, you must be hypocaloric. Increased activity will require more calories, so don’t be overly aggressive with the calorie restriction—adjust your intake down in small increments (e.g., 100 kcal/day) until you attain a comfortable rate of fat loss. Use the mirror, instead of the scale, as a better indicator of progress.

Lifting weights? (You should.) Start lighter than you think you should. Focus on technique (more so than you probably did before) and less on the numbers. Add volume (e.g., sets) before focusing on adding intensity (e.g., weight). Spend a bit more time, initially, with warm-up set and shift to more working sets as the body adjusts to exercising again. Another option might be to go back to a beginner program, such as StrongLifts 5×5 or Starting Strength 3×5, at a very light starting weight and progress accordingly. (These programs add weight rather quickly, so the initial progress will be encouraging.)

Young athletes will be starting back to sports very soon. As coaches, realize that most kids are going to be more out-of-shape than usual at the start of practices. Don’t think you can start where you normally might or “whip them into shape”. Take time to focus on conditioning. Be patient and start slow. Brutal conditioning activities at the start of the season will be demotivating, as well as increase the rate of injuries. Championships are going to be won this fall by the coaches who are patient and understand the principle of progressive overload.

Don’t let your athlete wait to start getting in-shape for the upcoming season. They don’t need a gym to start conditioning, but they do need to be active. Don’t delay.

Two months of inactivity is not going to be reversed in a couple weeks at the gym. Plan for the long-haul and start with the tortoise’s speed. Have a backup plan in place in the case that the gyms shut down again. The path to fitness starts today. No more excuses. Time for execution. Slow and steady. Commitment and consistency.

Be your best today; be better tomorrow.

Carpe momento!

Fitness magazines love to lure readers in with articles about how to “train like the Rock”, “train like a superhero”, “train like Bond”, etc. You’ll pretty much see everything but “train like Jack Black”. (I mention Jack Black, not because of his physique—my guess is that he doesn’t give a sh**–but because he has done some great videos of himself working out like the likes of Chris Hemsworth. Personally, I think Jack Black has to have a fairly good level of fitness to pull of some of his comedy.) The reality is that most of us have neither the time nor the necessity to follow someone else’s routine. There is an oft neglected principle of adaptation in exercise—individuality.

Individuality understands that we are all different. We have different body types. We have different needs/goals. We have different opportunities. We have different preferences. We respond differently to specific programs—some of us are responders while others are non-responders to specific aspects of fitness.

The simple key to success with our exercise goals is: commitment and consistency. As beginner/novice exercisers—i.e., non-elite athletes or advanced exercisers—we are likely to beneficial gains no matter what we do.

Celebrity workouts are often complicated and intense. They are also fueled by very careful nutritional plans. (Celebrities and move studios can afford nutritionists and prepared meals.) Celebrity exercise programs are also not necessarily sustainable. They are intended to produce the fastest results possible. Often the celebrities are miserable in the process.

We average Joes and Josephines (or Jack Blacks) need to focus on the long-term. We want sustainable progress. Again, commitment and consistency.

Simple and time-effective promote adherence. Commit to a time-frame and regular exercise (as well as sleeping and eating) schedule. Select a simple, doable exercise program. Begin with something as simple as the StrongLifts 5×5 or Starting Strength 5×3 and do the exercises. To burn a bit more fat, commit to a few minimalist HIIT/HIIRT sessions per week, and change your diet. You will see progress. In time, as your commitment grows and your consistency is proven, you can try some more advanced programming (or not—if you are progressing and enjoying what you are going, why change?).

Avoid the flashy exercise trends. Most is a waste of time (unless you have a personal trainer on speed dial and tons of time to work out). Remember small, sustainable change is most enduring. Avoid the allure of celebrity. Do what works for you—and do it consistently.

Be your best today; be better tomorrow.

Carpe momento!

Lift weights. Progressive overload. Lift more weight than that to which you are accustomed.

Eat. Fix your diet. Eat healthy—adequate protein, vegetables and some fruits, and healthy fats. If trying to cut body fat, lift more and maintain a slight hypocaloric diet (seek to lose a pound a week—unless significantly over fat. If already lean, your muscle will need excess calories to grow—so, eat!

Sleep. Recovery is critical to muscle growth. Don’t waste your time in the gym by not getting enough sleep. Establish a sleep-wake cycle and stick to it. In other words, have a “bed-time”. Shoot for 7-8 hours of sleep per night.

Be your best today; be better tomorrow.

Carpe momento!

My posts are often focused on what I refer to as “well-centered fitness”—that is, the balance of Spiritual, Physical, Intellectual, Emotional, and Social wellness (or “health”). I approach this from the perspective of an exercise physiologist. In other words, I believe that we have to challenge the dimensions of “well-centered fitness” daily. I propose the mantra: “be your best today; be better tomorrow”. I encourage daily growth.

In response to COVID-19, we have shut down most of our nation (to varying degrees). At the top of the shutdown list (and the bottom of the reopening lists) are the institutions that are most critical to our wellness—in turn, our health. These include: schools, churches, and gyms. In promoting physical distancing, we have encouraged greater social distancing (in communities that are already quite disconnected). True, these decisions were made largely with the intent of preventing the spread of the virus and preventing hospitals from being overwhelmed. While there was some logic in the decisions made, there was very little wisdom, in my humble opinion. Perhaps, if we weren’t in a presidential year, decisions might have been made differently. One can only speculate on the motives of the decision makers at all levels (and, if you are blaming one leader or pointing fingers are the ones you disagree with, you are grossly deluded). The reality is that every decision and choice we make comes with a cost. Few have counted the costs in their ongoing narratives.

It is important, i.e., essential, that we protect lives. There are segments of our communities that are vulnerable to infection by this virus. It is true that we don’t have a full grasp of how this virus and how/who it affects. We do, however, now that the vast majority who are infected are asymptomatic or have only minor symptoms (similar to a really bad cold or flu). We know that most recover. We don’t know why—and, frankly, I am disappointed/upset that we are not seeing efforts to understand why. None of this negates the fact that people are dying. We must guard against the spread to those who are most vulnerable (e.g., the elderly and persons with suppressed immune systems). We must also acknowledge that other preexisting conditions increase one’s risk—many of these are entirely preventable diseases. We also have to acknowledge that we don’t wholly understand the etiology and pathogenesis of COVID-19. We know that age is a risk factor, but we also see people of all ages being infected. Nonetheless, there a strong argument in favor of reopening the economy in a meticulous and considerate fashion.

The shutdown has come at a cost that has yet to be fully realized. Few are escaping the burden of added stress. Lost income, instability, worry, and fear promote the fight-or-flight response. Additionally, exercise and nutritional habits are disrupted. Sleep patterns interrupted. The immune system takes a hit. Not only does isolation prevent exposure to pathogens that will strengthen our immunity, but it weakens the defenses that are already present. Fleeing from one virus, we are more vulnerable to others.

The shutdown has come at a cost to mental health, as well. Depression and social isolation costs lives. Suicide. Domestic violence. Alcohol and drug abuse. These are some of the under-discussed ill-effects of social distancing.

We need to reopen schools and gyms. We need to make sure that our communities have access to mental and general preventative health care. We need care for ourselves and we need to care for others. If we are other-centered, the risk of transmission of this and other viruses will be minimized. We have been awakened to our sloppiness. We know the necessary precautions. We might not all be smart or caring enough to carry through with these, but those of us who are will.

The opening of our communities will also come with a cost. Some might say at a cost to our personal liberties. Perhaps. I would argue that it will come at the cost of personal selfishness.

We have choices. We can lockdown tighter and bear the inevitable economic loss and loss to communal “well-centeredness”, we can open up with fingers crossed and bear the inevitable cost of foolish expressions of personal liberty, or we can take personal responsibility for our own health and the protection of other. Frankly, I think the only choice is for each to take ownership of his/her health or yield it to the powers that be.

Exercise. Eat healthy. Get adequate rest. Practice stress management. Make space for the soul (yours and that of your neighbor) to speak. Practice good hygiene (without becoming a germaphobe). Practice social distancing where/when appropriate, but don’t lose the capacity for physical contact. Be other-centered. Love you neighbor and care for the weak. Above all, LIVE!

Be your best today; be better tomorrow,

Carpe momento!

As I watch current events, I see the divide between “us” and “them” grow ever greater. All the while, I see “us” and “them” having less and less concern for “we the people”—the people in the middle. This coronavirus crisis is no different. We have lost sight of the “golden rule” and the command to “love your neighbor”.

How do we “love our neighbor” in this current pandemic? By letting wisdom and other-centeredness prevail. Social distancing and stay-at-home policies have been a failure and a success—depending on perspective. Transmission has been limited. Deaths have (presumably) been averted. The nation’s economy has survived and it has begun to crumble. Otherwise healthy adults and children have become much less active. We are increasingly socially-isolated. I, personally, suspect that our inherent immune systems are taking a hit because we are not being exposed to what will strengthen our immune cells against imminent viral attacks. It is true that we are learning to wash our hands and clean our work spaces, but this has a downside as well as an upside. We prevent the spread of germs, and we prevent the spread of germs.

Protecting others comes at a cost. On one hand, we are insistent that people socially distance and wear masks. We insist that schools and business close to prevent the spread. On the other hand, we are insistent that schools and business remain open (or, rather, re-open). We insist that we be free not to socially distance or wear masks. If we are rational and honest both hands have valid arguments. Unfortunately, the cost of each is significant. On one hand, people may die. On the other hand, businesses and individual livelihoods may be destroyed.

What then are our options? Frankly, we love our neighbor. We protect the vulnerable. In other words, we wear masks and socially distance where and when it is appropriate to protect those who are elderly and/or immunocompromised. We limit the risk we are to others. Additionally, we are strategic in protecting businesses—particularly small businesses—and the incomes of the most financially-vulnerable. We support our neighbors in need. We exercise wisdom. We focus on others. We seek to be selfless.

In every opportunity there is a cost. We cannot be other-centered without sacrifice. It is the “tragedy of the commons”¹.

Be your best today; be better tomorrow.

Carpe momento!

¹Hardin, G. (1968). The Tragedy of the Commons. Science, 162, 1243-1248.
http://dx.doi.org/10.1126/science.162.3859.1243

I used to consider planks to be the gateway core (muscle) exercise. I still prefer to train the core dynamically (using the Bulgarian bag, my personal favorite), but I have a renewed love/hate relationship with the plank.

Since I am teaching remotely, this term, I shared some videos on core training with my Foundations of Strength Training & Conditioning class. I particularly liked one video by Jeff Nippard¹. In this video, he does a great job of explaining the proper form for the plank. More importantly, he details a progression that takes the plank from meh to intense. Specifically, he recommends moving the elbow position from below the shoulders to a progressively greater position of shoulder extension (i.e., moving the elbows in the direction of the head) and progressively toward the midline of the body. These adjustments make the standard plank increasingly more difficult by affecting the lever arm. The abdominal muscles have to work harder. In addition, he suggests focusing on squeezing the gluteal muscles (the butt cheeks) and contracting the abdominal muscles to tilt the pelvis posteriorly. (Think of standing and squeezing the butt and lower abs to thrust the hips forward.) This latter adjustment significantly increases the engagement of the abs (you should feel it immediately) and reduces the load on the lower back. If you currently planking such as to focus on duration rather than intensity—like most of us are—you will see an immediate drop in the duration of the plank. You will feel the greater challenge to the abdominal muscles (particularly the lower abs).

The plank should not be a marathon event. The world record is over 8 hours, but we want to strengthen the core—which means we want to ramp up the intensity not duration. Ideally, sets should last no longer than 40-60 seconds.

I am careful to not use Tabata’s name in vain. I mean, I prefer to refer to Tabata training only when referring to the original IE1 protocol (20-second bouts of leg ergometry at approximately 170% of VO₂max for 8 sets with 10-second recovery periods). So, I use quotation marks when I refer to “Tabata” planks. There is no way to do planks and actually meet the IE1 protocol, but a session of eight sets of 20-second proper planks separated by a 10-second rest period can be an effective abdominal workout. (I like to use them as a finisher following my ‘core 550’ Bulgarian bag workout and cable crunches.) Focus on training the abs, rather than timing how long you can hold a plank), and this will set the muscles ablazin’. If, over time, 8 x 20:10 seems to easy, increase the duration to a max of 60:10. Making the plank harder, though, should be priority over duration.

Be your best today; be better tomorrow.

Carpe momento!

¹https://www.youtube.com/watch?v=1G0y8D5rFDc

Image source: https://www.chatelaine.com/health/fitness/try-the-plank-challenge-to-beat-belly-fat-in-no-time/?DFIX

Okay, from the start, let me emphasize that I am not referring to the COVID-19 curve. Instead, I am referring to the “bell curve” we learned about in Statistics 101—the normal distribution curve.

In our increasingly polarized society, we are being pulled apart by the extremes. I am referring, certainly, to politics, but we are divided “us” versus “them” on just about everything from sports teams to carbohydrates. So much so that we are neglectful of the folks in the middle. We have essentially come to a peeing contest between sides with neither having the reach to hit the other. Instead, the streams of division rain on the ones in the middle. We are tending to pander to the 2 to 3 standard deviations and forget about the other 95 to 99.7% of society.

We will nearly all fall, from time-to-time, in the extremes on one issue or another. Our responsibility, however, should be to be other-centered—in other words, to be open to other opinions and not be so myopic or closed-minded. We need to stop being so damned selfish and self-centered.

Be your best today; be better tomorrow.

Carpe momento!