Month: February 2018

We all have but 24 hours in a day.  Unless we are an Olympic athlete for most countries other than the US, we have limited time for exercise.  So, how do we use it?

First, we have to determine our priorities.  My students hear the phrase “opportunity costs” so much that they are beginning to finish my sentences.  By opportunity costs, I mean that anything we do in our 24 hours will take time away from something else.  So, we can use our time wisely, or we can squander it.  Everything we do should have a purpose.  (And some level of goofing off can be purposeful—if it doesn’t take away from the things that are really important.  Indeed, we need a certain amount of “goofing off” as relief from our more stressful priorities.)  When it comes to exercise, though, how much is right?

The answer to this will depend on one’s goals and schedule.  It is a matter of what one prioritizes.  Most of us can do much more when it comes to exercising—provided are diet and recovery strategies are effective.  Unfortunately, we have other things that demand our time.

I begin with how much time I can reasonably contribute to exercise.  I consider sleep and my work schedule to be fixed.  Relational activities—family stuff, youth sports, etc.—are a bit more variable.  Fitness is a priority and must be scheduled.

I don’t have big blocks of time to exercise.  I generally have a block from 5 to 6 AM (which really works out to be around 45 min) to exercise in the mornings.  If I am on task and somewhat lucky, I can squeeze another 45 minutes in most afternoon.  Because the mornings are free of viable excuses, this is my priority time.  For me, weights are the greater priority.  Therefore, I leave cardio for the afternoons.  I prioritize the “basic 5” (squat, deadlift, bench, press, and rows) in the mornings and leave accessory lifts (arms, calves, neck/trapezius, and core-specific exercise) for the afternoons.  I try to make the time most effective.  If I miss an afternoon session it is less of a big deal.

We each have individual needs and goals.  I teach my students to consider “opportunity costs”.  I ask them to evaluate everything they do (or have clients/athletes do) on the basis of how the exercise contributes to the overall goals.  If the same outcome can be attained doing something more effective, then don’t waste the time.  So much of what is promoted as training is only superficially effective.  Choose wisely.

It is important to realize that exercise is cumulative.  This means that what can be done in a two-hour session can be done in two 1-hour sessions (or four 30-minute sessions, etc.).  So “time” (i.e., a lack thereof) is a poor excuse for not exercising.  In fact, it is likely that one is more effective with the use of time when the exercise is divided into smaller chunks.

Cardio need not dominate one’s day.  The “Father of Aerobics”, Dr. Kenneth Cooper, suggested that, if one is running more than 30 minutes a day, he is doing it for more than his health.  Dr. Izumi Tabata and colleagues have demonstrated that there can be significant improvements in cardiorespiratory fitness in much less time (given an appropriate exercise intensity).  It come down to goals.  Are your training for the Ironman or are you just wanting to be healthy and have a longer life?

I know I should be stretching more (okay, honestly, I should be stretching—period), but it just isn’t a great enough priority.  I focus on range of motion when I lift weights and stretch when I get tight.  I’d love to try yoga, but it doesn’t fit my priorities (at the moment).  So, until I need to stretch, I consider it “opportunity cost”.  (Don’t judge me.  I know flexibility is important.)

I know I am never going to have a bodybuilder physique.  I like food too much.  More importantly, I don’t have the time to prioritize the work it would require.  I use my time as best I can.  I try to squeeze as much maximal recoverable volume I can into the week.  It isn’t complicated.  I don’t do a lot of variety, but it works for me.

If you can’t find the time to exercise, look harder.  The time is there if you choose for it to be.

Be your best today; be better tomorrow.

Carpe momento!

School shootings.  Sexual harassment/assault.  Child abuse.  Human trafficking.  Etc.  To quote the Lorax, “Until.” Until WE, as a society acknowledge our responsibility these evils will continue.  We can call for legislation and stiffer criminal penalties, but, in reality, we need to take a careful introspective look at our society and ourselves.

We need to do better jobs at home, in school, and in sports to identify problem children and deal effectively.  I don’t think the current practices of emotional bubble wrap and nobody fails does much to build emotionally strong and stable adults.  The problems we are facing as a society are Spiritual.  Religion is not the solution—but it can contribute the solution (as well as it can contribute to the problems).  We have lost our sense of community and personal responsibility.

We ignore the issues until it becomes a social media trend.  We fail to step in and step up when opportunity calls.  We fail to realize that our children, like ourselves, are flawed and far from perfect.

There is no room for accountability in our society.  Rather, we create an increasing sense of entitlement among ourselves and children.  Entitlement is the corollary to Spiritual well-centeredness.

I struggle to uphold the mantra: “I am third.”  I repeatedly try to impose my needs upon those around me.  UNTIL I learn yield to the needs of my family and neighbors, my relationships will struggle.  UNTIL we as a society learn to yield to the needs of the whole and not focus on our “rights”, we will have conflict and oppression.  UNTIL we concern ourselves with the health and well-being (Spiritually, Physically, Intellectually, Emotionally, and Socially), our society will continue to worsen.

We need to allow our children to fail and face rejection, we will see a society that have no understanding of the value of human life and feels entitled.  UNTIL the person who stands by and does nothing is held to some level of account, the perpetrators of evil will continue—and worsen.

UNTIL each and every one of us steps up….

Be your best today; be better tomorrow.

Carpe momento!

I have a number of pet peeves.  One is when drivers in the passing lane slow to (well) below the speed limit when they see someone pulled over by the state police.  First, the officer is already engaged in giving a ticket.  Second, braking and slowing to below the speed limit is not going to avert getting a ticket, if one is speeding.  Now, I am not encouraging one to break the law and drive at excessive speeds (though I would encourage drivers to use the passing lane for passing, like it is intended), but don’t slow to below the speed limit because you see flashing lights.  (By all means, though, move over and leave an empty lane between you and emergency vehicles, but don’t brake in the fast lane!)

Considering this experience, I couldn’t help but think about how often we do this in life.  We have a tendency to slow down when we see someone else struggling.  Our own fear kicks in, and we panic.  This is unreasonable behavior.  Stop it!

We cannot allow ourselves to be slowed down by others’ mistakes.  True, if we are being likewise reckless, we should reconsider our actions, but we should not have unnecessary fear.  Likewise, we should not interfere with another’s progress because of our own irrational fears.

We should be assertive in our pursuits.  I prefer to travel at a reasonable safe speed—just above the posted speed limit, but not high enough to draw the attention (and the lights of the state police).  I also get out of the way of drivers who are a bit more assertive.  I use the passing lane to pass.  In life, as well, we need to pursue with a safe, but slightly more confident than the next guy, attitude.  We can’t worry about being stopped.  We especially cannot be worried by troubles that cannot directly affect us.

Be your best today; be better tomorrow.

Carpe momento!

Everyone wants six-pack abs these days.  I’d like ‘em, but I am not worried that I don’t have them.  I want a strong core, but the abs (i.e., the rectus abdominis) is only part of the important musculature that makes up the “core”.

The core are the primary muscles that stabilize the trunk (take note: they stabilize the trunk—isometrically and dynamically).  In addition to the rectus abdominis, these include the internal and external obliques, the transverse abdominis, the erector spinae, and the muscles of the pelvic floor and pelvic stabilizers, the hip muscles (e.g., gluteus maximus, medius, and minimus), latissimus dorsi, and trapezius.  So, trunk flexion—i.e., sit-ups and crunches—are about the last thing the core does.  A strong core is essential for all movement and should be trained as such.

The trunk can move in flexion, extension, lateral flexion, and rotation.  The trunk also resists these movements.  Thus, proper core exercise will reflect all of these.

Many exercises already strengthen the core (when done properly)—e.g., squat variations and deadlifts.  The core is also activated when the body is weighted bilaterally or unilaterally—e.g. farmer carries, single-legged squat variations, and anything with dumbbells.  So, spending a significant amount of time on abdominal exercise (unless, perhaps, one is a physique athlete) is quite unnecessary.  What core-specific (I am hesitant to call it “ab work”) is done should emphasis acceleration/deceleration of the trunk and “anti” movements (e.g., anti-rotation).  These are built off of a strong stable core (i.e., after mastering the “plank”).  Planks are a great start, but just a start.  For most, who are lifting weights (exercise built around the “basic 5”—squat, deadlift, bench, press, and row), the plank becomes redundant.  A better exercise is the Pallof press (anti-rotation with a cable or resistance band/tube).  For a more dynamic core workout, I prefer the Bulgarian bag (see October 17, 2017 post) and what I call my “core 550” workout.  Medicine ball throws and landmine exercises are also good.  The key is to maintain good posture and accelerate/decelerate in multiple directions.  My core 550 workout takes roughly 9 minutes (with 1-minute recovery between sets) and adds a good HIIRT element to the program.  I do this a couple times a week, and it doesn’t take much time away from my other goals.  Remember: “opportunity costs”.  The more time spent doing “ab work” the less time there is for other activities.  Frankly, I don’t have the time.  Spending a lot of time doing isolated exercises (e.g., crunches) for the core is not necessarily the best use of time.  Consider your “why”.

Carpe momento!

Do you get enough sleep?  Is it quality sleep?

Sleep is as necessary as exercise for physical fitness.  Indeed, muscle is stimulated in the gym, but it is built in bed.  Therefore, we need adequate exercise and nutrition, but this must be supported with regular sleep.

By “regular sleep”, I mean we need a regular bedtime and time to wake in the morning.  I know “bedtime” sounds like I am talking to a toddler, but adults need a bedtime, too.

Ideally, one is getting 7-8 hours of sleep a night.  Arnold Schwarzenegger said, “if you are getting more than 6 hours of sleep a night, sleep faster.”  I would not suggest less than 6 hours.  Six allows for greater productivity, but it must be quality rest, and it must be supported be healthy eating and a strict schedule.  If your body needs more, get more.  If you are sleeping more than 8 hours, though, consider the quality of sleep you are getting—as well as the lost opportunity in your day.

Improve the quality of sleep by:

Having an exercise routine.

Having a growth routine of regular journaling and reflection.

Avoiding television (especially late night news) before bed.

Avoiding caffeine in the evening.

Avoiding alcohol before bed.

Stick to a regular sleep cycle.

Turn of electronics at least 30 minutes before bed (avoid the last-minute check of e-mail and social media).

Invest in a comfortable mattress and pillow.

Darken and quiet the room in which you sleep.

Set an alarm to wake up and stick to your schedule.

Give yourself time to unwind before bed.

Sleep in the often-neglected component to one’s health and exercise plan.  Don’t allow your sleep to suffer.  Seek professional help for severe insomnia.  Allow for the occasional (perhaps, ideally, regular) power nap and midday reflective pause.  Always end the day on a positive note.  Don’t worry about tomorrow (Matthew 6:34).  Think positive thoughts.  End the day with a positive thought or quotation.  Fill your mind with gratitude (grattitude).  Let your sleep be pleasant.

Be your best today; be better tomorrow.

Carpe momento!

Taking command of one’s life begins with a decision and is followed by commitment.  Change doesn’t just happen.  Growth doesn’t just happen.

Well-centered fitness—Spiritual, Physical, Intellectual, Emotional, and Social well-being—doesn’t just happen.  It is an opportunity on which to capitalize.

To take command is to carpe momento—to seize the moment.  Be it one’s diet, physical fitness, relationships, work, family, etc., we start with a decision.

“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails” (William Arthur Ward).  This is our choice.

I have written before of one’s options when there are circumstances one does not like.  One can 1) leave/quit, 2) change, or 3) accept (“Accepting Where You Are”, November 25, 2016).  Remember: your attitude shapes your attitude.  For me, acceptance is the commanding option.  While it would seem that “change” is commanding, it is only if one first accepts where one is and takes responsibility for his or her circumstances.  Change can, after all, be a form of quitting.  It is like believing that the “grass is greener”.  We can think that where we are is not where we are supposed to be, and perhaps it is not, but more often than not, we are where we need to be in the moment.  Building off of William Arthur Ward, the wind will blow as it will.  It is up to us to take command of the sails and hold or adjust our course.  We can do neither without first accepting the winds direction.

No matter our position and circumstances, life is not out of our control.  Take command.

Be your best today; be better tomorrow.

Carpe momento!

I just finished Anthony Robles’ book, Unstoppable.  I enjoyed Kyle Maynard’s, No Excuses, last fall.  Today, I saw the story of Kent State Tuscarawas freshman Zion Clark—a wrestler with caudal regression syndrome.  I am already inspired by the sport of wrestling, but these stories (and there are many more) take it to the next level.  These are wrestlers who defied the doubters and did the impossible.  These are wrestlers who did not let their limitations define them.

“Can’t” is not welcome in my home.  I try to instill the desire in my children to always do their best and never make excuses.  I am harder on myself—though I wish I had embraced this attitude much earlier in life.  It took me many decades to realize that my limitations did not define me—and that my limits were a self-created box (or prison cell).  “Can’t”, I had to learn, does nothing.

We are who we are for a Purpose.  Anthony Robles knew at a young age that his missing leg is his purpose, not his burden.  Wrestling is a metaphor for life.  Dan Gable said that “once you’ve wrestled, everything else in life is easy.”  I think this is not unlike the statement: “that which does not kill you makes you stronger” (Friedrich Nietzsche).  Those who overcome physical limitations to excel in wrestling show us that there is nothing stronger than the will.

Self-doubt is more debilitating than a missing limb or limbs.  I often think of the story from the Bible in which Peter walks out on the water to Jesus.  He begins to sink, not from a lack of faith in Jesus, but rather from his lack of faith in himself.  We, too, let our self-doubt and distorted perception of our abilities limit our success.

Don’t under-value yourself.  Work to strengthen your weaknesses and play (wrestle) to your strengths.  Don’t put limits on yourself.  Believe.

Be your best today; be better tomorrow.

Carpe momento!

I firmly believe that we have choices when it comes to our health.  Our action (or inactions) drive our health and well-being.

Years ago, I taught a Pathophysiology for Sports Medicine course.  My approach was to examine how exercise impacts one’s risk for diseases and the prognosis once affected.  Two actions became quite clear if one desired health—exercise and don’t smoke (or stop smoking, if a smoke).  That is about it.  Exercise does not necessarily prevent disease, but it reduces the risks and improves the prognosis.  It is well known that moderate exercise reduces the risk of upper respiratory tract infections (refer to “Nieman’s ‘J’”) and boosts the immune system response.  The key is “moderation.”  Too much and too hard actually elevates the risk above even that of sedentary individuals.

So, while it might be too late for the annual flu shot, you can take steps to avoid getting sick:

Don’t smoke!!

Exercise regularly.

Increase your non-exercise physical activity.

Get adequate sleep.

Drink water.

Eat a balanced, healthy diet (avoid simple sugars!)

Play.

Laugh.

And don’t be a germaphobe—the immune system is incredibly equipped to fight off pathogens and build a strong defense.

Be your best today; be better tomorrow!

Carpe momento!

As I write this, I am preparing to lead my Foundations of Exercise class in a discussion about Youth Fitness and Exercise.  We will address such questions as: “What are the health concerns facing American youth today?”, “How does our approach differ from adult exercise?”, “How do individual, environmental, and task constraints differ from adults? How are they the same?”, and “How do we confront the physical activities facing today’s youth and encourage them to be more active?”

Frankly, our kids need to be more active!  Physical education is increasingly restrictive in our school systems.  Schools almost seem to want to see our kids be less active.  My daughter only has to walk to the end our cul-de-sac to catch the bus—and there is a second stop at the other end of the very block on which her bus stops!  In my profession (and as a parent), that just seems nuts.

Sports tend to be the only outlet for youth physical fitness.  In more than a few, there is an ever-increasing push to specialize early.  Club sports, in particular, increasingly demand more of the children’s time and calendar.  I am no fan of sport specialization (and the literature backs this up).  It is most important that children be involved in as many diverse sports activities as possible for broad physical development.

Preadolescence should be focused of general physical preparation (GPP) and development of motor-related skills and athleticism.  They should be playing multiple sports and/or playing physical games for fun.  Coaches should not be playing the kids into shape.  Ideally, there should be at least some preseason conditioning.  I also recommend that parents seek out a qualified sports performance coach (not a specialized sport or technical coach) to help with over all GPP—when they athlete is emotionally and physically ready.  Lifting weights under the supervision of a qualified professional is safe—when the child is ready.  Proceed wisely.  Focus on technique and foundational movement skills.   There will be time to life heavy when they are ready.

Push the schools to bring back a substantial program of physical education.  Exercise with your kids (they learn their best habits—and their worst—from the parents).  Encourage–don’t push—your kids to be active and participate in sports.  Start them early in qualified programs—programs that introduce the child to the sport and emphasize skill development.  Most importantly, let the child fail.  Let him or her try things and make mistakes—this is how they get better and develop a passion for sport and lifelong physical activity.

Don’t be overly protective.  Let the child run, climb, and play.  Sure, they will get an “owwie” from time to time, but that is part of being a kid.

Follow the child’s lead.  If they like a sport, support them.  If they don’t, don’t force them.  (I would require that they finish out the season and their commitment to the coaches and teammates, but they should not be forced to sign up the following season.  I believe in teaching a child to honor his/her commitments.  Quitting is not an option.  Exploring the opportunities in sport should be encouraged.)  Youth sports should be about learning who the child is and what they like.  Youth sports are about growing (Spiritually, Physically, Intellectually, Emotionally, and Socially).  Youth sports are not about the coaches or parents.

Youth sports should not add to the child’s insecurities and self-doubts.  Encourage your child—win or lose (or learn).  Never ridicule the child’s performance.  As well, never give the child excuse—teach the young athlete to take responsibility of his or her performance.  Teach the child to show up (game and practice) and give a best effort.  Teach: be your best today; be better tomorrow!

There is nothing wrong with high expectations, as long as they are grounded in reality—not in the delusions of the parents.  Teach the child the importance of effort and teamwork.  Most importantly, make sure they have fun!

Carpe momento!