Month: March 2019

I saw an article addressing which was better the bike or treadmill for cardio. I only scanned the article (which did make some good points), because the answer is simple: which every ergometer you will use.

Sure, there are some differences, e.g., cost (treadmills $$$), space requirements (stationary bikes—i.e., leg ergometers—take up much less space), calories burned (treadmills might have the edge here), muscles used (bikes may have greater benefit for leg muscle hypertrophy), comfort (bike seats chafe), etc.—but, in the long run, it comes down to which you prefer (and which you will use regularly). After all, any exercise that is not performed is not beneficial, and any activity done is better than that which is undone.

What cardio equipment—treadmill, bike, stepper, elliptical, rower, etc.—you use will largely depend of availability. If you are buying for home, it will be a matter of budget and space. Don’t skimp on the budget. Buy quality. Buy used, if you want to save money. (We had a used Tectrix Climbmax for at least 12 maintenance-free years that we bought used. It was a great investment.) Whatever you buy, be sure you will use it. Too many quality pieces of home exercise equipment are left to collect dust. If you are going to buy it, use it!

If the budget is really tight, there is always outdoor running/walking—or dusting off the old road bike. Another option is a Daily Burn (or the like) subscription. Just do something.

Not sure what to do with the equipment? There are plenty of free videos on YouTube or interval or HIIT workouts. Clamp an iPad holder on the stationary cycle and pedal along to a workout video or to your latest Netflix binge. Just start exercising. No excuses.

Be your best today; be better tomorrow.

Carpe momento!

Music marks the many milestones of our lives. My 13-year-old son is into music. He is presently transitioning from classic rock to 80’s synth-pop. So, his music interests are always bringing up memories from my younger years.

Certain songs bring up persistent memories. Some songs recall old “loves” that (thankfully) ended. Boston’s “Cool the Engines” reminds of a friend, Pete, who helped save me from going down a wrong relationship path. The Doors remind me of Friday evenings with friends in high school. Billy Squier’s “Stroke” always takes me back to the first weekend of college at the Touch in Morgantown drinking Tuborg’s with my new friend, Dave. AC/DC’s “Back and Black” will undoubtedly take me back to every high school reunion where it is tradition for Mike to dance and lip sync to this classic. The list goes on. My favorite is the Eagle’s “Desperado” which takes me back to the early days of dating my wife. (It takes her back there, as well.)

I don’t know whether the song is tied to the memory or the memory is tied to the song. Whichever it is, music can warm the soul. It sparks feeling of gratitude—for lasting friendships and failed relationship. Music is the soundtrack of our lives. I suppose for some it may bring up hard memories. For me, the memories—thankfully—are all good. Perhaps, this is all just a matter of grattitude.

Focus on where the music has brought you. Don’t dwell in the past. Rather be grateful for the experiences and relationships that have made you who you are.

Be your best today; be better tomorrow.

Carpe momento!

In light of the recent collegiate admissions scandals, I have been thinking about what it takes to set up our young people for success. Surely, I don’t think it is cheating their way into elite schools. Quite the contrary, I prefer to see them struggle a bit. Learning to work hard and to deal with adversity is, in my humble opinion, far more valuable than a premier education.

In my 20-plus years of teaching, I can recall few successful students who have had everything handed to them. The most successful have always been those who understand that success comes only with effort. It may help that I teach in Exercise Science where a high percentage of the students are collegiate athletes or come from athletic backgrounds. I have, however, had a few students who have expected that grades would be given rather than earned.

I always appreciated Andrew Carnegie’s approach to his wealth. He sought to use his wealth to elevate opportunity for all. He would prefer not to pass an inheritance on to his offspring. He would rather pass his companies on to a poor man who hungers for wealth and success than leave it to one who has known only wealth and privilege. As such he lived his belief that “the man who dies thus rich dies disgraced”. The result is a legacy of libraries and institutions that bear the Carnegie name. Carnegie would never have used his wealth to buy unmerited opportunity for his offspring.

Those who receive unmerited opportunity are often exposed, though, those who payed exorbitantly to make smooth the path for their children to enter elite schools may care very little for whether their offspring are truly successful and may be happy to just pay for a degree.

Personally, I most admire the students who have struggled to make their own way on the uphill path to success. These have truly earned what they receive.

While I would love to have the means to buy the way for my children to access a premier education, I would prefer they take the humble path. I want them to struggle and fail their way to success. They must earn access for themselves and continue to earn the right to remain.

The answer to privileged access to education is not to create open access to education. The answer is to create equitable access. This begins with improved opportunity to succeed in K-12—measured by mastery not simply completion. I am of the strong opinion that all children need to be challenged and given the opportunity to succeed. As such, success is measured by competency not graduation rates. Education should reveal one’s purpose and fully develop one’s potential.

We see scandals, such as the recent admissions frauds, in part, because will place a false value on a college diploma—particularly when the name of a prestigious school is at the top. The reality is that the diploma is only as valuable as the education—the learning—that accompanies it. The sad thing about the unwarranted admission of privileged students to elite schools is not that these kids were admitted (they may or may not take full advantage of the opportunity. Rather, it is disheartening that some more deserving kid is denied a great opportunity. The reality is, however, that those who were denied opportunity are likely the same who make great with the opportunity they are given and be successful. Greatness has a way of making the most of what it is given.

As educators, we are charged with bringing out the best in our students, whatever their circumstances. I don’t teach at a prestigious institution. Hollywood celebrities are not likely buying access to my classes for their kids. Nevertheless, extraordinary success can be sown at (extra)ordinary schools. Ordinary schools must strive to be (extra)ordinary and reveal greatness. Students who do work hard for opportunity deserve to get the most of their education. Students deserve to be challenged.

Be your best today; be better tomorrow.

Carpe momento!

“Glory days well they’ll pass you by
Glory days in the wink of a young girl’s eye
Glory days, glory days”–

-Bruce Springsteen

A short time after writing “Glory days” (posted yesterday), I learned that a longtime friend from as far back as grade school had died suddenly. Bryan—AKA as “Hiram” (something our football coach called him for some unknown reason), ”Mr. McGoo”, and other great nicknames—was best known as “friend”. Bryan was a good friend—a kind soul. The outpouring from friends supports this.

The last time I saw Bryan was at our 35-year high school reunion. Before I returned home to Oregon, I spent my last afternoon chatting with my friend over beers. We shared 35 years of life and dreams (fulfilled and otherwise). I encouraged him in his plans to quit smoking. (I never actually followed up on his success. I hope he quit.) It was a great conversation—a great catch-up.

The news of Bryan’s death was a shock. He had just returned home from a trip to Ireland. He had shared photos of his trip on social media, and he looked well. I have no details of his passing other than that his family was with him in his final moments and it was sudden. He will be missed.

The news of my friend’s passing serves as a cliché reminder that “life is short”. We must live it together with gratitude. We must spend time with our loved ones when and as much as we can. We must be present in the moment. We must carpe momento.

As I share memories with other friends from home, I feel a greater sense of community. I have been reflecting on how good life has been and how blessed I am. I have great friends and family. We might not see each other often enough, but the times we do are special.

The glory days are not passed. They are now.

Be your best today; be better tomorrow.

Carpe momento!

I heard Bruce Springsteen’s “Glory Days” on the radio today. It is a depressing song. It is a great song, but it is sad to think of someone with little to hold on to other than the past.

I remain grounded to my past, but I prefer to allow it to define my present. I continue to reconnect with old high school and college friends through Facebook, but the connections are bond in the present. I prefer that my “glory days” be today.

I appreciate that my high school reunions rarely visit the past. We had fun times, but reliving past times denies us the opportunity to live in the moment—to create new memories.

“Glory days well they’ll pass you by
Glory days in the wink of a young girl’s eye
Glory days, glory days”*

Glory days will only pass us by if we allow them. Live in the moment. Carpe momento! Embrace the here and now.

I look forward to my reunions every 5 years. We rent out the old Rec Center at Dormont Pool, set up tables and chairs, tap a keg and eat Campiti’s pizza. Life was good, but it keeps getting better. The past is full of not-so-boring stories of “glory days”, the sharing them in the context of our lives today is special.

I look forward to catching up with friends. My friends have helped define me and continue to do so.

Don’t be trapped in the past. Let the past feed your grattitude and be present today.

Be your best today (better than you were yesteryear); be better tomorrow.

Carpe momento!

* Songwriter: Bruce Springsteen; “Glory Days” lyrics © Downtown Music Publishing

“There is inestimable blessing in a cheerful spirit. When the soul throws its windows wide open, letting in the sunshine, and presenting to all who see it the evidence of its gladness, it is not only happy, but it has an unspeakable power of doing good.”
–Orison Swett Marden

Make a point today to soak in the undeniable blessings that fill the world around you. Express gratitude at every turn. Smile. Laugh. Love. Above all, do good.

Be your best today; be better tomorrow.

Carpe momento!

“Bracing” is a term well-known among powerlifters. It is a little less known among more casual lifters. It is even less well-known among non-lifters. It is, nonetheless, a technique we should all learn.

Bracing involves positioning the spine such as the put it in the strongest position to protect the vertebral column whilst lifting something heavy. (Note, this does not have to be a heavy barbell!)

The steps to bracing include:

1. “stacking” the spine.

2. sucking air into the belly.

3. expanding the midsection.

4. topping off the air in the lungs.

The spinal column and its natural curves are structured to bear weight. We begin any lift (e.g., squat, deadlift, or lifting a box) by aligning the spine and preparing to move through the hips (i.e., the hip hinge) rather than through the spine.

Next draw air down and into the lower back using the diaphragm and breathing through the nose. We want to breath into the abdominal cavity rather than raising the rib cage. The goal is to maximize intra-abdominal pressure, thus locking the stacked spine.

As we draw air into the abdomen, we also expand the midsection. At the same time, we pull down with the latissimus dorsi (back muscles) and tighten the abdominal muscles to further compress the spine.

Lastly, we fill the remaining space in the abdomen and lungs by taking in a gulp of air with the mouth. At this point the spine will be stiff and unable to cave under the weight. This allows for the spine to act as a stiff lever and the hip to be the only fulcrum.

The brace can be assisted with the use of a weight belt. It is important that the weight belt only be used for added safety and not as a crutch. The belt should not be a substitute for proper bracing. There are differing views on the use of belts—some powerlifters use them all the time while others only for near-maximal lifts. The choice is yours, but use them properly. The point of the weight belt is not to squeeze the guts against the spine. Rather the belt provides resistance to the outward expansion of the abdomen to further increase intra-abdominal pressure—and support the brace. One should be able to properly brace before using a weight belt.

Bracing technique is not only for the weight room. Bracing should be consciously applied when lifting anything from the floor. (Even objects one does not perceive to be heavy. This is good practice and will limit injury. It will help one learn to “lift with the legs”.)

Brace the spine whether performing a warmup set or a maximal lift. Practice, after all, makes perfect, and perfect technique will ultimately lead to bigger lifts.

Squatting and deadlifts may actually be good for the spine. (Remember: poor technique is to blame for injury, not the lift itself.) Lifting proper weights through a full range of motion with the spine properly aligned and tightened will correct weaknesses and mobility issues and improve the health of the spine.

Be your best today; be better tomorrow.

Carpe momento!

“Patience, persistence and perspiration make an unbeatable combination for success.”
–Napoleon Hill

We are transitioning from wrestling and basketball season in our home to lacrosse season. My 13-year-old is in his sixth straight season in the sport. My 10-year-old is trying the sport again after a rather uninspiring season in 2^nd grade. She insists that she wants to only play goalie. This might change as she gets more comfortable, but I am impressed with her burning desire to stand in the cage. After all, who is willing to enter into anything where a better than 50% success rate is considered “good”?

Sports are great life-lessons for my kids—and me. Standing in the goal is a great teacher of resilience. (My son played a couple of years of goalie, too, before taking up the long pole—i.e., defense—last season.) Preparation and self-forgiveness are the goalie’s best friends. In life, too, we can only do our best with whatever is thrown at us. Surrounding ourselves with good people (defenders) makes our lives easier, and having a good offense (midfielders and attacks) keeps the troubles (shots) away, but without exception we are going to face some hard shots. The best we can do is be in the position to receive them and block what we can. We stop what we can, and we let go of those that get by us. If we get flustered, the shots are going to keep getting past us.

I am looking forward to this lacrosse season. I am proud of my two athletes. I am excited that my little girl is taking on a new challenge—one that will make her stronger.

Be your best today; be better tomorrow.

Carpe momento!

“Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.”

–Earl Nightingale

Happiness and contentment come from within. These are by-products of grattitude. Like all “well-centered fitness” they require training. Emotional well-being sits as the keystone among Spiritual, Physical, Intellectual, and Social well-centeredness. Don’t wait to be happy. Be happy!

Be your best today; be better tomorrow.

Carpe momento!

I am somewhere between amused and annoyed by the guy who go straight to the bench press and the arm curls (“curls for the girls”) at the gym. Arms, chest, and abs might “look good”, but, if muscle is a metabolic furnace (and it is), I going for the large muscle groups and the exercises that give the most bang for the buck. I am going for the squat rack and the 45-pound plates.

I have come to prioritize the “basic 5” (i.e., squat, deadlift, bench, row, and overhead press). The squat and deadlift, alone, are powerful exercises for developing total body strength. They should then be the foundation of every lifting program. These should be the first exercises beginning lifters learn.

I have always had “chicken legs”. Fitting into jeans has never been a problem. I never adequately addressed my weakness until I addressed my approach to “leg day”. At 55 years (fast approaching 56), I am pleased to say that I am squatting and deadlifting more than I ever did. My legs have begun to approach “turkey legs”, but the strength is what I most prefer. (Train for strength, and size will follow.) Part of what has helped my squat heavier was checking my ego at the door and learning to squat my full range of motion (i.e., squat deep). This required that I significantly decrease the weight and focus on “bracing” and proper technique.

Bracing refers to tightening the core to “brace” the vertebral column. This requires taking a deep breath through the nose, forcing the diaphragm down into the abdominal cavity, engaging the muscles of the core, and topping this off with a gasp of air through the mouth. These actions serve to maximize abdominal pressure and, thus, “brace” the spine. This creates a rigid lever to support the weight and allow the muscles of the hips and legs to effectively move the load. An increasingly heavier load (i.e., overload) grows the muscle and increases strength.

Heavy squatting and deadlifting will require the assistance of the smaller muscles (e.g., of the back, chest, and arms) and will, thereby, grow the whole body. Lifting the “basic 5” will effectively grow muscle and, thus, increase one’s metabolic rate. If time permits, then accessory exercises can be performed.

Quite a bit of muscle can be packed on to even the skinniest of legs. It might not show as easily as the biceps, but it will certainly show, if legs are ignored.

Start light, if you have never squatted or deadlifted before. With proper progression the results will quickly show. The key, however, is to never let ego drive the progression. Always maintain proper technique!

Be your best today; be better tomorrow.

Carpe momento!