Carpe Gratitude.

“It is through gratitude for the present moment that the spiritual dimension of life opens up.”—Eckhart Tolle

I call it “grattitude” (attitude + gratitude). In the Spiritual dimension, one considers his/her place or role in the Universe. That is, a grateful heart considers the present purposeful—not only for self, but for the greater good. Even the worst of circumstances—horrible as they might be—can be of benefit with the right grattitude.

One cannot be other-centered without a positive grattitude. Our success is driven by gratitude for the opportunity. True success is not self-serving nor is success self-congratulatory. We are blessed to succeed. When we see our circumstances as opportunities, we demonstrate Spiritual well-centeredness.

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”—Brian Tracy

Be your best today; be better tomorrow.

Carpe momento!

Magnificent Possibility.

“No one can make the most of himself until he looks upon his life as a magnificent possibility, the materials for a great masterpiece, to mar or spoil which would be a great tragedy.”–Orison Swett Marden

To make the most of ourselves—to be truly (extra)ordinary—we have to accept the circumstances of our life to be the seeds of opportunity. Our history has led us to this moment and shaped who we are. Moreover, it is the foundation for who we are to become. The decision of what to make of our history rest solely on our shoulder. There is no credit or blame to attribute to another. While some are blessed to have great parents, mentors, etc., “privileged” or “disadvantaged” is a matter of perspective that only we can determine.

Like it or not, we are where we are today—in this moment—for good reason. Where we are next is our decision. We affect our future by the choices we make. Don’t like your current circumstances? What will you do to positively affect them? To do nothing or to bemoan our situation is not productive. To blame is likewise fruitless. This is an opportunity—”a magnificent possibility, the materials for a great masterpiece”—don’t spoil it.

Be your best today; be better tomorrow.

Carpe momento!

Responsible health.

I can’t help but think sometimes about our responsibility to be healthy. The cost of not—to society as well as one’s personal finances—is tremendous. Indeed, many health issues are beyond our control, but many are well with our control.

Teaching a pathophysiology and exercise, it quickly became apparent that two lifestyle changes can have significant impact on one’s health—exercise and don’t smoke (stop, if a smoker). Simple.

Exercise boosts the immune system. It strengthens the heart and cardiorespiratory system. It maintains and can add muscle mass (heavy lifting should be a component of our exercise, if not daily physical activities). Exercise, most importantly, maintains a healthy body composition.

Health professionals often misrepresent the relevance of body mass index (BMI; body weight in kilograms divided by the height in meters squared—units: kg/m2), but it is a starting point. A BMI of 25 to 29.9 kg/m2 is considered “overfat”, and ³30 kg/m2 is obese; however, these numbers can be misleading. A muscular athlete can easily have a BMI greater than 25 and be quite lean (much more muscle than fat). So, these numbers are useless for judging one’s health risks—without the context of body composition. Simply losing weight, then, may not benefit one’s health. For some gaining weight (i.e., muscle mass) may be warranted. For others—probably most of us—maintaining weight, or recompositioning—may be most ideal.

The science is quite clear: for longevity, exercise regularly (on top of simply being physically active), maintain a lean body composition, eat a balanced/healthy diet, consume alcohol in moderation or not at all, and don’t smoke!

There is much discussion regarding health care as a human right. I believe adequate medical care should be accessible to all. With this, however, comes responsibility. As Forrest Gump said: “It happens”, but we should make every effort to minimize the risks and cost of health. It is much more economical and socially beneficial for us to care for our health on the front-end. When it comes to health, the “unexpected” should be truly unexpected.

Be your best today; be better tomorrow.

Carpe momento!

What is an education?

I saw this meme recently. It caught my eye, because, as an educator, I see the shortcomings of our educational system differently. I also come from a generation in which “life-skills” we still expected to be taught in the home. I believe the pressure put on teachers to “teach to the (standardized) test” and to appease parents et al. who would prefer that children and young adults struggle has caused us to lose sight of the value of a true liberal education.

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The term “liberal” gets lost in the murky waters of politics that also interfere with the child’s education. “Liberal” simply refers to free and unrestricted learning.

“Liberal education is an approach to learning that empowers individuals and prepares them to deal with complexity, diversity, and change. It provides students with broad knowledge of the wider world (e.g., science, culture, and society) as well as in-depth study in a specific area of interest. A liberal education helps students develop a sense of social responsibility as well as strong and transferable intellectual and practical skills such as communication, analytical and problem-solving skills, and a demonstrated ability to apply knowledge and skills in real-world settings.” (Association of American Colleges & Universities)

I have no issue with the knowledge suggested in the above meme. I am fine with “mandatory”, however, suggestion that these be mandatory classes warrants some questioning. First, one may read “classes” as courses, as in my experience many do. As such this would suggest a tremendous waste of time and resources when schools are already limiting the time spent in earning a high school diploma. Second, one my read “classes” as individual class sessions in a teacher’s lesson plan. Yes, there may be a place for these among the lessons learned in high school. These should, however, be part a larger development of the whole student over the K-12 experience. Personally, I believe these lessons are integral parts of a broader liberal education that, in my opinion, should have a strong STEAM (Science, Technology, Engineering, Arts, and Mathematics) emphasis—which should also include Physical Education and Health.

Let’s consider each of these proposed “classes”….

Accounting. Okay, now accounting is a field of study. People make careers as Accountants following a four-year degree at a college or university. Some high schools do offer courses in Elementary Accounting—i.e., book-keeping, which is great (for some). Fundamentally, though, accounting (the kind of accounting, e.g., balancing a checkbook, I believe to be implied here) is essentially Mathematics. Sadly, Math is often under-emphasized and uninspired in the K-12 education. I find an increasing number of college students who say the “can’t do math”, which is utter nonsense. What they really mean is that they were never taught the relevance of Mathematics and, perhaps, that they will “never need Algebra”. What is Accounting if not an application of Algebra. Rather than a “class” in Accounting, students need to be taught the basics of accounting and the application of basic mathematical principles to real-world situation. They also need to develop the self-confidence (#9) to use mathematics.

Money Management. What is money management if not mathematics with a strong dose of common sense and self-control. This should, of course, be taught at home, but can certainly be reinforced by educators. Delayed-gratification is lacking in our society, so it is no surprise that it is not being learned at home. These may, nonetheless, be part of a common thread that runs through every course. It is elementary school level addition and subtraction (income – expenses = savings). Learning to prioritize spending and save for a future (e.g., college, family, etc.) are life lessons not learned by notetaking and examination.

Taxes. Again, Mathematics! Unfortunately, our tax code is overly complicated. Many people require the services of a certified tax accountant to assist with their taxes. This goes well beyond a high school lesson or course. If a student can understand how to read directions and add/subtract numbers, he or she is quite capable of doing basic taxes—it is just math! For a better understanding of how taxes are used, however, courses in civics and government should be required.

Build & Keep Good Credit. Again, we are back to #2 and mathematics. The best way to build and keep good credit is to exercise discipline and delayed gratification. Simple. As well, credit relies on employment. To be employed, one needs to be employable, and employability is the result of being educated and learning self-management skills. These are not the outcome of any single class/course, but of a collection of life lessons and experiences.

Picking the Right Career. Where to begin here? Personally, I went from wanting to be an architect through much of high school to studying Mine Engineering, then Geology, and, ultimately, Exercise Physiology in college. I may just as well studied Anatomy or gone to Medical School. (I would have enjoyed being a Medical Examiner.) “Picking the right career” is a bit nebulous.  Statistically, most will change careers several times in their lifetime. Is this the fault of education (or lack thereof)? Probably not. Career guidance should be important. A child should be introduced to the wealth of career opportunities before them. (This is especially important in disadvantaged areas where such opportunity may not be as apparent.) I fail, however, to see a class or course on career selection. The reality of our world is that it is changing faster than our textbooks. The “right career” of tomorrow probably doesn’t exist today. Those who will be most successful will be those who will create opportunity—for themselves and others. Herein is the role of a strong liberal education.

Nutrition. Diet and exercise should be an ongoing theme in Health & Physical Education (which for some reasons is now referred to as “Wellness”). PE, however, is gradually disappearing from the curriculum. Nutrition is not an easy topic and should be taught by well-qualified professional. It should also be demonstrated in the cafeteria (as well as at home).

Self-defense. I re-emphasize the need for a solid Physical Education curriculum. True “self-defense” is more than physical defenses. Prevention safety, too, is important. The teaching of social skills and concern for others is also essential. The issues at hand are not as simple as teaching self-defensive skills. In a much broader context, students need to learn conflict resolution skills. The need to learn emotional self-defense. They need to learn consider the broader sense of public safety. Too often we see videos of individuals attempting to exercise self-defense filmed by un-concerned onlookers. This type of civil responsibility it taught in more than a “class”.

Time Management. A student should not have to wait to learn time management in high school. If not taught at home, it can be emphasized from K through 12 (and beyond) in all classes. This is important skill not a classroom lesson.

Self-confidence. How is this possibly a “class”. Can one earn a B+ in “self-confidence”? Or is it something taught for a pass/fail grade? Self-confidence is not taught. It is developed. It is developed through experience—the collaboration of success and failure. Every course, class lesson, sports practice/competition, experience, and relationship—over time. Self-confidence is also not awarded, it is earned. So much for “everyone gets a trophy” and “lawnmower” parenting and education.

I believe in education. I believe in teachers. We must not, however, assume that education is simply checking off a series of standardized requirements. Education is a foundation, not the final structure.

Be your best today; be better tomorrow.

Carpe momento!

Nobody wants to do the work.

“Look at our society. Everyone wants to be thin, but nobody wants to diet. Everyone wants to live long, but few will exercise. Everybody wants money, yet seldom will anyone budget or control their spending.”–John C. Maxwell

There are no short-cuts in life. Writer John Ruskin noted that “a great thing can only be done by a great person; and they do it without effort.” I don’t agree, per se. That which we most desire requires effort—significant effort. Sure, it will be easier for some than others. However, when we have to work harder to accomplish that which we desire, the satisfaction of accomplishment is greater. Great things can be done by (extra)ordinary people willing to put in the (extra)ordinary effort. Sadly, few are willing.

Be your best today; be better tomorrow.

Carpe momento!

“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.”–Theodore Roosevelt

Impossible until….

In the 1972 Olympics in Munich, Greco-Roman Wrestler Wilfried Dietrich of West Germany suplexed USA’s Chris Taylor. Most would consider such a move risky and, perhaps, downright foolish. Taylor was 6-foot-five and weighed over 400 lbs. By comparison, Dietrich was a mere 6-foot and 260 lbs.

Sometimes impossible seems too risky until someone does it. We often play it safe when facing our own Chris Taylors in life. Unfortunately, we miss the opportunity to do something memorable. The suplex is a common move in Greco-Roman Wrestling. Nonetheless, there are few images of the move that are nearly as iconic as the photo (above) of Dietrich executing the move on Taylor. Why? Because Dietrich did the unimaginable.

When faced with seemingly overwhelming challenges (opportunities) in life, we have a choice. We can play it safe, or we can go big. Dietrich could have collapsed under the weight and lost the match, but he trusted his strength, his skill, and his training. He succeeded in executing the move, because he had the confidence to try. He won the match. He didn’t medal in the ’72 Olympics, but his accomplishment is renown.

What Chris Taylor are we facing today?

Be your best today; be better tomorrow.

Carpe momento!

Is it just “eat less; move more”?—Part 4

Another consideration in the “eat less; move more” mantra is what to eat. While the bulk of weight management relies on caloric balance (calories in v. calories out), macro balance accounts for most of the remaining affect on body weight. Nevertheless, the recommendations for protein, fat, and carbohydrates remain a source of controversy. High-fat v. low-fat? Low-carb v. high-carb? How much protein is appropriate?

I like to begin my recommendations with protein. Protein is essential to growing and maintaining muscle mass, as well as maintaining many physiological functions. The minimal protein requirement is roughly 0.6-0.8 g per pound of body weight. There is little evidence of an excessive protein (provided the kidneys are healthy). Despite this, it is not recommended that protein intake exceed 1.25 g/lb. Some bodybuilders and weightlifters suggest protein intakes in excess of this (often citing 1.5 g/lb as a target), but, once protein needs are met, excesses will be excreted or stored as fat. Research and empirical data suggest that 0.8-1.0 g/lb is sufficient for even the most intensely trained athlete. As such, 1.0 g/lb is a reasonable (and easily calculated) target.

Carbs are either demonized or sacrosanct. Low-carbohydrate diets can be effective for losing body fat, but a lack of them in the diet will likely lead to impaired performance as muscle glycogen is depleted. Optimally, carbs can be set according to training. On non-training days, it is suggested1 that carbs be limited to £ 0.5 g/lb. Subsequently, targets may be set at 1.0 g, 1.5 g, and 2.0 g per pound on light, moderate, and intense training days, respectively. For most, it is important to err on the conservative side and not over-estimate our activity level. Thus, for most non-athletic, active adults, 0.5-1.0 g/lb is usually a good starting point.

Fat provides satiety, as well as the structural basis for many hormones and cellular structures. Overall, though, it is of least importance of the macronutrients. Provided that protein and carbohydrate needs are met, fat requirements start at roughly 10% of the total caloric intake1. As a rule, fat calories can make up the calories above the protein and carbohydrate targets up to the total calorie target.

While a low-carb/high-fat diet can lead to ketosis and fat loss, it is still essential that caloric balance be met. Too many calories will lead to weight gain—no matter what the macro balance.

Quality protein is the top priority. Whether the remaining calories are low-carb/high-fat or high(er)-carb/low-fat is a matter of individual preference and effectiveness. Do what works best for you.

Be your best today; be better tomorrow.

Carpe momento!

1Israetel, M. The Renaissance Diet: A Scientific Approach to Getting Leaner and Building Muscle. Renaissance Periodization.

Is it just “eat less; move more”?—Part 3

So, maybe we just move more? This, however, is not without limits. Obviously, there is only so much time we can spend exercising. So, more is better only to a point. We should, of course, take every opportunity to increase physical activity—e.g., taking stairs, walking more, etc. “Better”, however, can be more effective.

The mantra might be better: “eat better; move better”. If one begins with a healthy, well-balanced eucaloric diet, steps can be taken toward a better body composition by choosing the correct balance of exercise. Many dieters take the cardio approach—i.e., simply “burn more” calories. There are many ways to do cardio—e.g., long slow (steady-state) distance (LSD), interval training, etc. No one modality (e.g., bike, running, stair-stepping, etc.), however, is better than another, per se. Choose the exercise you like and will do regularly, and you will do it. It will expend energy—and burn fat, if calories are in a deficit you will lose weight. A challenge with doing cardio to lose weight is that it often results in the loss of both fat and muscle. Ideally, the exercise should (must) maintain muscle mass. The best way to maintain muscle mass—to build muscle mass—is heavy weight lifting. More lean tissue positively affects basal metabolism and expends more energy. Thus, more muscle mass supports the freedom to eat more. Simply, to lose fat build muscle.

Time effective interval training is a great way to expend more calories. High-intensity interval training (HIIT) and high-intensity interval resistance training (HIIRT) can result in an elevated metabolism for many hours post-exercise, while more traditional LSD cardio ceases to burn excess calories in a very short time post-exercise. Thus, the structure of the cardio session can significantly impact the caloric balance and should be considered.

“Move more” can also suggest “move more weight”. In other words, lift heavy. Overloading the muscle with intensity, as well as volume, leads to hypertrophy (or minimally maintaining muscle mass). More muscle mass can be reflected on the scale. If, however, we focus only on losing weight on the scale, we will be driven to eat less and less becoming less effective in our weight management.

Prioritize at least some weight training, followed by some HIIRT/HIIT, and, time-permitting, steady-state cardio. Budget the exercise time effectively and maximize non-exercise energy expenditure by “moving more” (e.g., walking instead of driving, taking the stairs, etc.). Yes, “move more” and “move better”.

Be your best today; be better tomorrow.

Carpe momento!

Is it just “eat less; move more”?—Part 2

It is easy to over eat when we don’t count anything. It is common to think: “I’ve been eating healthy” and still be gaining weight. Of course, “weight” is meaningless without the context of body composition. Weight can be lean tissue (e.g., muscle) and water, as well as fat. Thus, changes on the scale require context—such as, how is the image in the mirror changing?

Many weight management programs are based upon “exchanges”. Rather than focusing on calories, one focuses on a prescribed combination of food sources. With such systems, however, one can still overdo the so-called “freebies”. It is also quite likely that the dieter will underestimate portions. Thus, measuring portions is still warranted—at least until they are well-accustomed to portion sizes.

In lieu of exchanges, an easy method of managing caloric (and macro) balance is using the hand estimates for portion control. These, quite simply, include the “palm of protein”, “thumb of fat”, “fist of vegetables”, and “cupped hand of carb-dense foods”. I would strongly recommend checking yourself with a food scale until you have your consistency zeroed-in. We can, after all, see our hand as larger than it is. Once we have a better sense of our measurements, we can better control our portions at home or eating out.

The next step is to understand what we are eating. Making healthy protein, carbohydrate, and fat choices is essential. A palm of lean chicken, for example, is far better than a palm of salami. I always appreciated Covert Bailey’s target graphic (Fit or Fat Target Diet) for making these judgements. This approach targets the fat and fiber content of foods. The fat quadrants consider the fat content of meats and dairy, and the fiber quadrants consider the fiber in fruits and vegetables and carb-dense food (e.g., grains). Now, since the publication of this book (in 1978), the stigma against fat has shifted and the focus is now on the type and quality of fat rather than the quantity of fat, but the theme is much the same—eat more fiber and eat qualities fats (within reason) to manage fullness and, thus, caloric intake. In short, the food choices we make can help manage caloric balance simply by choosing foods that are nutrient dense and satisfying. It should be quite clear that a whole grain bagel, for example, is a better choice than a donut. Over time, habit shapes the choices we make.

There is currently much debate over fats and carbs for fat loss. Truthfully, there is no simple answer to this discussion. High-fat/low-carb can work for some. Lower-fat/moderate-carbs can work well for others. It would seem clear, though, that high-carbs are effective only for those who are involved in long, intense exercise training. (Most do not likely fall into this category.) Either way, the quality of the fats (i.e., mono- and polyunsaturated fats v. saturated and trans-fats) and the volume of nutrient dense vegetables are suggested for better body composition. No matter the fat and carbohydrate content, total calories do matter. If calories over time exceed the caloric expenditure, weight will be gained. So, for example, eating a “ketogenic” diet can still lead to weight gain, if the diet is hypercaloric—especially if the emphasis is on consuming fat at the expense of low-carb vegetables.

The question still remains: “Do I just eat less and move more?” The answer? “Depends.”

Be your best today; be better tomorrow.

Carpe momento!