Month: December 2020

Many seem to be expecting some miraculous change in the world when the clock strikes midnight and the year becomes 2021. The reality is that it is just another turn of the earth and a number on a calendar. It does, however, provide a mile-marker of opportunity.

While we should not wait for a new year to make resolutions to change, the new year is traditionally the mark of a new beginning. So, what will be different in 2021? Well, that is up to you and me.

Change does not simply happen. Growth does not come without effort. Resolving to change does not make it so. (The long list of failed New Year Resolutions supports this.) Growth and change are incremental. Before looking forward, look back at how much (or how little) you accomplished in 2020. You are likely surprised by how much you have grown.

Now, as we look forward, have a plan. It is not enough to say: “I resolve to….” There needs to be a plan. Baby steps. Take control and act. No one can change what is out of there control. Determine over what you can have control and seize the opportunity. Take each day in 2021 and resolve to…

Be your best today and be better tomorrow.

Carpe momento!

I friend again shared a meme she had shared at the start of 2020. It read: “Train yourself to see the blessing in everything.” Little had she known what 2020 would have in store. Certainly, we all had the opportunity to “see the blessing” in adversity this year. The question remains for our reflection: Did we??

I have long appreciated the quote attributed to Friedrich Nietzsche: “That which does not kill me makes me stronger.” It has become a bit of a mantra in times of adversity. It has helped me move life’s challenges (great and small) from adversity to opportunity.

As an exercise physiologist, I know that physiological growth comes from that which loads a system to a level greater than that to which one is accustomed—referred to as the “overload principle.” Likewise, we grow Spiritually, Intellectually, Emotionally, and Socially when we are challenged beyond our comfort level. For most, 2020 presented many unique “overloads” to our well-centeredness.

Indeed, the challenges of 2020 cannot be dismissed. Many lost loved ones and many more suffered physically and financially at the hand of COVID-19. Twenty-twenty was overwhelming in many regards. If we have survived the year, however, we must take pause and ask ourselves how it has grown us. How are we better today than we were yesterday?—than we were in 2019? This is an important question to ask before we enter into 2021.

We tend to hope that, as if by some miracle, everything will change at the stroke of midnight on January 1. It can, of course, if we choose to change, but it won’t if we continue in our same patterns and if we neglect to acknowledge the effects of the present year. “Train yourself to see the blessing in everything.”

“Blessing” is quite subjective. Thus, most of us miss out on knowing how truly blessed we are.

“Blessing” is opportunity realized. It is seeing challenges and adverse circumstances as life-changing events. It is seeing these as growth opportunities.

Take time in the days that remain in 2020 to examine the events of the year and to consider how you are better today because of them. Undoubtedly, you have a (or can have) a new perspective on your life—your circumstances, your relationships, your health, etc.—as a result of your experiences in 2020.

It is never too late to “train yourself to see the blessing in everything.” Begin today, if you have yet to have trained yourself, and the new year begins today.

Acknowledge how you have been blessed in 2020. True, it will be harder for some than for others. When we have truly trained ourselves to see the blessing in everything, we will begin to see the positive correlation between adversity and blessing—that is, we will see the opportunity for blessing.

Blessings in 2021. Moreover, blessings in today.

Be your best today; be better tomorrow.

Carpe momento!!

“I’d start walking your way
You’d start walking mine
We’d meet in the middle
‘Neath that old Georgia pine
We’d gain a lot of ground
‘Cause we’d both give a little
And their ain’t no road to long
When you meet in the middle”
–“Meet in the Middle”, Diamond Rio

For some reason the 1990’s country hit, “Meet in the Middle” by Diamond Rio, has been in my head. I haven’t heard it in a while so it is curious. Perhaps it is just contemplation on a year of division. We seem to have found so much to argue about in 2020—politics, race, policing, masks, vaccines, etc. Maybe we can change this in 2021. Maybe we can learn to hear opposing views and discuss issues civilly and intelligently? We don’t need to compromise our values, faith, or viewpoint. We simply need to understand one another—respect one another.

Everything is Spiritual. We are not the center of the Universe. We are part of something greater than self. This should be reflected in our mindset.
It is worth noting that, in the chorus of the song, both individuals are walking their own way. They are walking their way toward a common ground.

Can we do this in 2021?

Be your best today; be better tomorrow.

Carpe momento!

“There is nothing as infectious as fear.”—Violet Asquith Bonham Carter, 1906

The other day, I read an article titled: “Fear for health decreases health.”¹ It is an interesting take of the fear that has spread in response to COVID-19 written by Stephanie C. Hamel, a joint Ph.D. in Human Exposure Assessment and Environmental Science. Fear and its effects on our society have been on my mind lately.

“In recent years, researchers have been examining stress and its role in human health. To paraphrase Gilbert Gee and Devon Payne-Sturges in Environmental Health Perspectives (2004), stress is the state of activation of physical and psychological readiness, in order to help an organism survive its external threats. Stress is an excellent tool for short-term survival, with the ‘flight or fight’ response mobilizing energy reserves and heightening vigilance. However, a sustained or chronic stress response leads to wear-and-tear on the organs, impeding the body’s ability to defend itself from further external challenges.”—Dr. Stephanie C. Hamel¹

Like Dr. Hamel, I prefer to read the scientific journals—especially when they are reported (often with limited context or out of context). Many, unfortunately, relay on the popular media or, worse, social media for information. Having read well over 220 peer-reviewed articles relating to COVID-19, like Dr. Hamel, I have not been overly concerned for the virus. (Mind you, this does not mean I ignore its significance and its dangers.)

Fear divides us and puts a strain on our health. It overloads the ‘fight-or-flight’ response having a destructive toll on our bodies—Spiritually, Physically, Intellectually, Emotionally, and Socially.

I have mentioned numerous times the important role of exercise in maintaining a healthy immune system. I have commented on “Nieman’s ‘J’”—the concept that moderate exercise reduces the risk of upper respiratory tract infection while extreme physical stress elevates the risk. I saw recently a research-based suggestion that hyperglycemia (high blood sugar), as well as hypoglycemia increase the severity of COVID-19—again, noting a “J-shaped” relationship.² The Hamel article led me to also consider the Yerkes-Dodson Law (i.e., the inverted-U of arousal or stress. In addition, Lupien and others⁴ demonstrated a similar response with stress hormones (i.e., gulcocorticoids). There is clear evidence to suggest that moderate stress is beneficial to one’s health and performance—i.e., it produces an adaptive response.

I prefer appropriate caution over fear. Clearly, with regard to COVID-19, there is a need to be cautious—especially when interacting with the elderly and those most vulnerable or with those who might be infected.

Fear, albeit real, is often irrational. Caution is rational. Precaution is wisdom.

We need to ignore the fear-mongering, get educated on the facts, and take reasonable precaution. This relates to all aspects of our lives. For example, driving. In 2019, an estimated 38,800 people were killed in car crashes.⁵ Few, however, have a paralyzing fear of driving. Instead, we are cautious (some more than others) drivers—we stop at stop signs, look before entering an intersection, etc. Moreover, we take precautions—we wear seatbelts, equip vehicles with a variety of safety features, etc. In other words, we replace fear with precautionary action.

Now is the time to consider our personal health and protect ourselves against future harm and/or disease. Diet and exercise are important. So are physical distancing and hand hygiene. Wear masks where appropriate. Clean frequently touched surfaces regularly. Moreover, be proactive rather than reactive. Strengthen the immune system as best as one is able. Above all, don’t live in fear. Don’t feed fear. Know the facts and act accordingly.

Be your best today; be better tomorrow.

Carpe momento!

¹https://freethepeople.org/fear-for-health-decreases-health/?utm_source=facebook&utm_medium=social&utm_campaign=balancedrebellion&fbclid=IwAR27EzxhCO-efFP-bakmTaNak2yWRXm85DcZVbu6Es7YU9mPJGeSe3Yo_X8

²https://www.levelshealth.com/blog/glucose-levels-covid-research?fbclid=IwAR0w-wY15lJsRqYWyDQ6jenppCDLwZpF93WkLhBKf3IeAz9QylWjLZa__js

³Yerkes R.M. & Dodson J. D. (1908). The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology. 18(5):459–482. doi:10.1002/cne.920180503.

⁴Lupien S. J., Maheu F., Tu M., Fiocco A., & Schramek T. E. (2007). The effects of stress and stress hormones on human cognition: Implications for the field of brain and cognition. Brain and Cognition. 65(3):209–237. doi:10.1016/j.bandc.2007.02.007

⁵https://www.nsc.org/road-safety/safety-topics/fatality-estimates

“Dream lofty dreams, and as you dream, so you shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil.”—James Allen

Disappointed in 2020 and hoping for a better new year? Nothing wrong with that—as long as one is not lamenting the past and going forward without a plan.

We should have learned a lot in 2020. What will we do different in 2020 (i.e., in the wake of the COVID-19 pandemic)?

There is much to consider going forward: personal and public health, job and financial security, education (systemic), how we operate businesses, how we govern (and want to be governed). We have to decide what freedoms we will yield for the sake of the common good and which we must fight to keep. We consider what is in our locus of control and what is not. Above all we have to decide who we want to be in 2020.

Dream lofty dreams, but take action. Do not consider writing New Year Resolutions without the intent of succeeding. Moreover, do not do so without a plan.

Twenty-twenty may have been hard, but hard should have made us stronger. Who knows what 2021 will be like? We can only know what we want of the new year and act accordingly. Change. Grow. Take charge. Embrace every opportunity (i.e., challenge) that 2021 will bring. Dream of who you shall become, and become that person.

Be your best today; be better tomorrow.

Carpe momento!

We rarely have everything we need to achieve our goals. For an education, it may be money. For our physical fitness and performance, it might be access to a gym or a coach. As a result, we give up (fail) before we start. Excuses are easy. Achieving goals (anything that stands on the edge of unreasonable) is hard. “Hard” is no reason to not try.

Circumstances may not be in our favor. Then change what you can about your circumstances. Opportunity costs. You may have to sacrifice time and/or money spend on doing other things—things that are unimportant to the plan. Make do with what little you have until you can get more of what you need.

There is much education to be found at the public library (yes, those do still exist). When you need more, begin with your local community college or a less-unaffordable regional college/university. Take more time if you need to for the completion of your degree to avoid debt. Delay education to work and save. Consider the military. Research financial aid and assistance.

Likewise, with physical performance goals, look at what you have available to you. There is much you can do at home without equipment. (Don’t believe me, look at some of the “Jailhouse” routines developed by incarcerated exercisers.) Unsafe to exercise outside? Consider what you can do inside—maybe walking the stairs in your home or apartment complex. No weights? Use your bodyweight. Need a gym but “can’t afford” one. Look closely at your budget. Can you find $10 a month? Countless gyms cost as little as that (not, however, that they are not always gyms that are going to be the most encouraging for you to come on a regular basis). Invest in a home gym. Start with the bare minimum (e.g., an off-brand Olympic set or buy used). Expand as you can. Learn to do-it-yourself. There are plenty of YouTube videos to show you how. (Need inspiration? Look for videos of bodybuilders in third-world countries working out in homemade gyms.)

Can’t afford “healthy” food? To begin with, simply eating less of what you can afford will put you on track to losing weight. Second, “healthy” need not be expensive. In may require more effort and planning (i.e., it won’t be convenient). It may be boring, but…. Buy in bulk and prepare in bulk. Focus on the foods that are most nutrient dense and affordable. Carrots and broccoli are great examples. Rice and oats are great choices for grains. Pasta, if you need carbs. Chicken and eggs are great protein sources. Beans are a cheap and filling food. Need extra protein? Looking into whey protein at a cost per serving basis. If the goal is to get leaner, then the goal is to consume fewer calories. Eat what fills you and will delay hunger. Get variety as you are able, but one can get used to boredom. Don’t fall victim to “dollar meals.” Fast food and processed food may be cheap, but it will leave you wanting more. Boring healthy food will not.

What other goals are you considering? What are your needs? Are they “needs” or “wants”. There is nothing wrong with having “wants”, but we should always want within our means—perhaps a bit beyond our current means with the desire and will to work and sacrifice for what we want.

For those of us who can we should be focused on providing opportunity and means for those who can’t (that is, those of inadequate means and opportunity). Mentor. Demand community access. Lead.

Be your best today; be better tomorrow.

Carpe momento!!

I was reviewing posts from last year and came across “Easier 2020” (December 18, 2019). In it, I wrote:

“I would expect that, whatever happened in 2019, it has made you stronger. We don’t need to wish for an easier year. Instead, we should wish for the strength to endure whatever may come. Twenty-nineteen may have left you beaten and bruised, but not defeated. Twenty-twenty may not be better, but you will be. Be strong (because you are). Be well.”

Little did I know what 2020 would have in store. As the year comes to a close, undoubtedly, many are feeling “beaten and bruised”, but hopefully, not defeated. Definitely not defeated. I trust we are stronger.

We can, again, hope that the coming year will be easier and less painful. Easier, though, won’t make us stronger. Easy never makes one stronger. Believe it or not, 2020 has made us stronger. Twenty-twenty-one may not be better, but you will be. As I bid you (and myself) a year ago, be strong (because you are). Be well.

Be your best today; be better tomorrow.

Carpe momento!

“The mere fact that so many continue to rise, year after year, out of just such conditions as you may think are fatal to your advancement, ought to convince you that you also can conquer your environment.”—Orison Swett Marden

Do the most with the little you have and you will find success. It is easy to use our lack as an excuse. Can’t afford a gym? Use the space and facilities you have available to you. Can’t afford healthy food? Rethink what is “healthy food”. Quality can be found in simplicity and in bulk. Can’t make the time? Rethink how you are using your 24 hours. Can’t afford an education? Borrow books and read. Use the Internet to your benefit. Think you “can’t”? Study those who “did.”

Often, our greatest limitations are set in our own minds. Let no one tell you that you cannot conquer your environment. Surely, you are no less than those who have risen from similar conditions.

Do your best today; do better tomorrow.

Carpe momento!

“There is only one thing for us to do, and that is to do our level best right where we are every day of our lives; To use our best judgment, and then to trust the rest to that Power which holds the forces of the universe in his hands.”–Orison Swett Marden.

Be your best today; be better tomorrow.

Carpe momento!

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”–Winston Churchill

The year 2020 has been an opportunity. How have we chosen? Have we taken the route of the pessimist and focused on the difficulty, or have we taken the path of the optimist and capitalized on the opportunity? Perhaps, we are just a realist and just convinced ourselves that “it just is what it is”?

A new year is right around the corner. It will certainly have its own difficulties or opportunities. How are we preparing ourselves to be better tomorrow??

It is never too late to change our mindset. 

Be your best today; be better tomorrow.

Carpe momento!