Carpe momento!!

Attention

Acceptance

Authenticity

Benevolence

Balance

Contemplation

Creativity

Collaboration

Celebration

Care

I had the opportunity to interview interfaith and interspiritual leader and author of TEN WORDS: An Interspiritual Guide to Becoming Better People in a Better World, Lauren Axelrod on The Aging Well Podcast. It was inspiring to see the connections with “well-centered fitness.” There is a circularity as one moves through the ten words from attention to caring and back to attention. Like growth in well-centered fitness, there is an asymptote to which we are led. Putting these concepts together has inspired me (more to come on that).

In the coming weeks and months, consider how these ten words apply to your growth—Spiritually, Physically, Intellectually, Emotionally, and Socially. Note how the first five words (attention, acceptance, authenticity, benevolence, and balance) are associated with our beliefs. The second five words (contemplation, creativity, collaboration, celebration, and care) are associated with behaviors. Contemplation is the fulcrum.

Allow time in your daily meditative practices to consider how these ten words and their connection to well-centered fitness (SPIES) are working or not working to impact your growth and your efforts to…

Be your best today; be better tomorrow.

Carpe momento!!

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.”—Helen Keller

I woke up the other day with a palpable sense of optimism. Amid the flood of uncertainty among many in my community of friends and neighbors, I felt a sense of calm and positivity.

(Positivity is not always one of my strong suits.) It trying to understand why I felt this way, I could only attribute it to hope.

The United States has been increasingly divisive. I know many don’t think this will end, but I see opportunity. I see an opportunity for us to challenge this divisiveness and come together to make change.

We are at a crossroads. (Personally, I believe every step of life is at a crossroads—carpe momento.) We have before the path of pessimism and stagnation (the status quo) or the path of optimism and growth.

The blessing of differing views is the options for solutions. There is a lot in the world that is broken. Will we keep complaining or will we get to work? Will we keep applying band-aid solutions or will be treat the underlying problems?

Many fear that institutions will be torn down. Many likely will. This can be scary. It can also be an opportunity—an opportunity to get it right this time when we rebuild. I prefer to see the opportunity.

We can come together as United and other-centered or keep going down a path of division and entitlement. I am optimistic. I am hopeful.

Let’s ask ourselves why we disagree and what the obstacles are to having our needs met. Let us….

Be your best today; be better tomorrow.

Carpe momento!!

“The best thing to do when you find yourself in a hurting or vulnerable place is to surround yourself with the strongest, finest, most positive people you know.”—Kristin Armstrong

You see the caliber of people with whom you have surrounded yourself when you at your lows—not when you are on top. People always gather around the winner, but who is there when you lose?

My young son was handed his first defeat last night in MMA. He had an off night. He was slow to come out into the crowd who had come to support him. He had hoped he had gathered his emotions. They were impossible to contain.

Of course, he had the support of mom and dad. That should be expected. I watched the wonderful young lady who so visibly loves him as he loves her wait patiently as he spilled his emotions on my shoulder (multiple times) and his mother’s. When it was her turn, she looked at me as if to ask my permission. She didn’t say a word. She just held him.  She just let him feel. She is, what my dad would have called “a keeper.” After another hug from me and a long hug from his mom, I watched as a teammate came over, hugged him, and told him how much he is loved by his team. (There is an incredible bond among these very tough men. MMA is an individual sport, yet none of these athletes compete in isolation.) I watched the friends who came out to watch him offer my son the same love and support they shared in his two victories. I am grateful for his coaches who see the future in my son and who give me no reason to doubt that they have is long-term success and (more importantly) his well-being in mind.

While disappointment is hard, it is sometimes necessary for one’s long-term growth. Moreover, it is the light that reveals our true friends and supporter.

Defeat is sometimes a greater source for a parent’s pride. Of course, I will boast when my son wins (and there will be many more victories to come), but there is a greater sense of pride in seeing how one’s child handles disappoint. Moreover, there is greater sense of satisfaction in seeing the impact said child has on others. Seeing my son allow his vulnerability to show and to see his friends and teammates rally to fill the void was heartwarming.

Our “best” today may not measure as “success”, but these are the times that the best in others reveals itself. My son got a taste of how blessed he is last night. Such friends, coaches, and teammates are hard to come by.

Find this people in your life. Be these people in the lives of others

Thank you to the few such people in my life and to many who show up for my son.

God bless.

Be your best today; be better tomorrow.

Carpe momento!!

“Resilience is distinct from mere survival, and more than mere endurance. Resilience is often endurance with direction.”—Eric Greitens

“Endurance with direction.” I like that. We often think of resilience as merely surviving—hanging on—in times of hardship. Resilience requires a sense of Purpose. Resilient people see not only that there is light at the end of the tunnel. They proceed with confidence knowing that there is a destination at the end of the tunnel.

“Direction” is the key to resilience. Carpe momento means taking each step—no matter how difficult—with a sense of Purpose and direction.

What is challenging you in this moment? Are you asking, “Why me?” or “Why not me?” Are you seeing opportunity or a barrier? Resilience is a matter of attitude or, as I prefer to say, grattitude.

Resilience doesn’t make hardship easier, but hardship does make resilient people stronger.

Be your best today; be better tomorrow.

Carpe momento!!

“A life is not important except in the impact it has on other lives”—Jackie Robinson

Bam! What an insightful statement by the great Jackie Robinson. Having a positive impact on the lives of others is one of my key values and a part of my mission statement. When an activity—job, volunteer activity, relationship, etc.—begins to lose its impact, it is time for change.

We all reach moments when the things that once felt meaningful start to feel mundane. Maybe it’s a career that no longer lights that inner fire or a friendship that has become routine rather than enriching. Recognizing this shift is critical because the ripple effect of our actions extends far beyond our immediate surroundings. Each connection, each opportunity to share knowledge, encouragement, or even kindness, adds to the collective well-being of our world.

When I find myself questioning the impact I’m making, I use it as a signal to evaluate where I am and where I want to go. This doesn’t mean abandoning responsibilities at the first sign of frustration but reflecting deeply on the why behind my actions. Am I growing? Are the people around me thriving? Is this relationship, career, or pursuit serving not just my needs but contributing positively to others?

For me, the answer to these questions dictates the next steps. Whether it means pivoting to a new project, seeking out ways to reinvigorate a current role, or even learning to let go of things that no longer serve a higher purpose, this process of reflection allows me to live with intention. Living intentionally means recognizing that time is a limited resource and that how we spend it—who we spend it with—matters greatly.

The courage to embrace change is a key part of maximizing impact. This is not about chasing fleeting goals or abandoning ship at the first sign of struggle. Instead, it’s about aligning your efforts with your mission: to lift others and leave the world better than you found it. Jackie Robinson wasn’t just talking about grand gestures or world-changing moments—he was speaking to the small acts of kindness, guidance, and mentorship that transform lives in ways we may never fully comprehend.

When you live with purpose and intentionally seek out opportunities to positively influence others, you create a legacy that outlasts you. It’s not just about being busy; it’s about being impactful.

So, next time you feel the weight of stagnation creeping in, ask yourself: Is this still where I make my greatest impact? If not, it’s time to shift course and create a new path toward meaningful influence. In doing so, you will….

Be your best today; be better tomorrow.

Carpe momento!!

“That’s not in our DNA.” This is a common organizational metaphor. Heck, we often say this as individuals. It is often an excuse not to change.

Just like our physical DNA is not quite stagnate, so too is our metaphorical DNA capable of modification. No doubt there are aspects of our organizations and selves that cannot change—those things that make us unique (physically, this would be things like eye color, etc.). Nevertheless, the genes (physical or metaphorical) that affect how we function can be affected by our environment. In biology, this is referred to as “epigenetics”—the study of how environmental factors and behaviors can cause changes to gene activity without altering the DNA sequence. Pretty cool stuff, in my opinion.

So, metaphorically, our organizational DNA (and individual “DNA”) can be and will be affected by our environment and the choices we make—how we respond to the environment or circumstances affecting us. Biology is teaching us that we have some level of control over physical functioning. The social sciences have known this for years.

What I find most fascinating about epigenetics is how our interactions with the environment affect not only our DNA and function but also the functioning of our children and grandchildren. It isn’t much of a leap to extend this to the organizational DNA metaphor.

I am in academics, so I have seen the impact of this organizational DNA metaphor. I have seen the positive and the negative “methylations” of university DNA with attempts to change (or resistance to change). I have the current opportunity to serve on a transitional team with my church. It was an aha moment when the topic of DNA was brought by the moderator and my physiologist brain connected this to my current interest in epigenetics. Understanding the significance of our (metaphorical) DNA—who we are at our very core—is an important consideration in the process of change. Likewise, the metaphor of epigenetics plays a critical role in our capacity to grow and function more effectively. We must consider what can and needs to be “upregulated/downregulated” or “turned on/off” to function (i.e., survive) in the current environment. Physically, function and dysfunction are controlled by the epigenetics of our DNA. Organizationally, it is no different.

So, if we are going to adapt to an ever-changing environment, we must refine our decision making. We must take control of our “DNA” and recognize how we need to function more effectively to survive. Daily reflection and introspection are critical to personal growth (just like frequent needs and process assessments are critical to well-functioning organizations.

We are not the victims of our DNA. Such an attitude dooms one in a changing environment—in a changing world. Instead, we need to consider how our uniqueness can be tweaked to….

Be your best today; be better tomorrow.

Carpe momento!!

Remember the dimensions of well-centered fitness as SPIES (Spiritual, Physical, Intellectual, Emotional, and Social). These are key to a healthy and fulfilling life.

I recently completed a 5-day fasting mimicking diet. I feel quite good as a result. I lost 6 lb (10 lb during the fast, but this is where my weight stabilized after returning to normal eating). I a bit more balanced in my SPIES well-being. Fasting has long been used in Spiritual practices. The physical benefits are a subject of interest recently in the scientific literature. So, just are the benefits of fasting and why should you consider a periodic fast?

Fasting has deep roots in spiritual practices across many cultures and religions. By temporarily abstaining from food, fasting encourages mindfulness and introspection. It allows individuals to detach from material desires and focus on inner peace, personal growth, and a heightened connection to something greater. This spiritual clarity can provide a sense of purpose and a deeper connection to one’s beliefs.

The physical benefits of fasting are widely recognized. Intermittent fasting and fasting mimicking diets (FMDs) can help improve metabolic health by reducing inflammation, enhancing insulin sensitivity, and promoting cellular repair through autophagy. These practices can also support weight loss, improve heart health, and lower the risk of chronic diseases such as diabetes and cardiovascular conditions.

Fasting is shown to boost brain function and protect against neurodegenerative diseases. It encourages the production of brain-derived neurotrophic factor (BDNF), which supports cognitive health, memory, and learning. Many report a sense of mental clarity and heightened focus during fasting periods, as the brain shifts from relying on glucose to ketones for energy.

On an emotional level, fasting can foster resilience and a greater sense of self-control. When you successfully manage hunger, it can build confidence and a positive self-image. Fasting also stimulates the release of endorphins, which can elevate mood and enhance emotional balance.

Although fasting might seem like a solitary activity, it can strengthen social bonds when shared within a community or family. Fasting challenges can bring people together, creating opportunities for support and reflection. Additionally, many cultural and religious fasting rituals promote social connection and collective healing.

Whether you are fasting for spiritual growth or improved physical health, fasting and FMDs offer transformative benefits that support a well-centered lifestyle. By balancing all aspects of wellness, fasting becomes more than just a health trend—it becomes a path to holistic well-being… to well-centered fitness.

Be your best today; be better tomorrow.

Carpe momento!

“Mindfulness is key to Stoicism, for to recognize what is in our control and what is not requires clear awareness. It is through mindful observation that we detach from external events and focus on the present, cultivating inner peace.” — Anonymous

In the ever-accelerating pace of the modern world, Most of us are stress beyond comfort. As such, many of us are seeking ways to reduce stress, increase focus, and cultivate inner peace. I call this pursuit “well-centered fitness.

One powerful approach is blending the ancient philosophy of Stoicism with modern mindfulness practices. Both Stoicism and mindfulness encourage us to center our attention on the present moment and recognize what we can—and cannot—control… carpe momento.

Stoicism teaches us that external events are beyond our control, but how we react to them is entirely within our power. By practicing mindful awareness, we can observe our thoughts and emotions without being swept away by them. This detachment of the stress from the response permits us to respond to challenges with calmness and clarity, much like the Stoic ideal of apatheia—a state of serene equanimity. I connect this with a practice I refer to as “hevel.”

The Hebrew word “hevel” appears frequently in the Book of Ecclesiastes and is often translated as “vanity,” “meaninglessness,” or “futility.” However, its literal meaning is closer to “breath” or “vapor,” conveying something fleeting, transient, or insubstantial. Reminding myself the stressor of the moment is fleeting by spraying mist of water from a bottle I keep in the car or simply whispering the word “hevel” helps me to calm my emotional response. (Still a practice. I have much room for improvement.)

Mindfulness, meanwhile, asks us to be fully present in the here and now, without judgment. When combined with Stoic principles, this helps us cultivate an attitude of acceptance. Instead of resisting difficulties or becoming consumed by worry, we learn to focus on what truly matters: our thoughts, actions, and attitude toward the world around us.

By embracing both Stoicism and mindfulness, we take control of our inner state, regardless of external circumstances. This powerful combination allows us to seize each moment with a sense of purpose and peace, a true embodiment of carpe momento.

In practicing these philosophies, we create space for reflection, growth, and resilience—qualities that are essential for thriving in the modern world. Remember, are moving toward a state of well-centeredness (Spiritual, Physical, Intellectual, Emotional, and Social well-being).

Be your best today; be better tomorrow.

Carpe momento!!

A good night’s sleep is essential to our well-centered fitness. It restores us Spiritually, Physically, Intellectually, Emotionally, and Socially. However, many of us struggle with poor sleep due to our daily habits. Sleep hygiene is the practice of creating an environment and routine that promotes consistent, quality sleep—deep, restorative sleep.

Small, consistent changes that can lead to better sleep over time. Some tips for improving sleep hygiene suggest having a bedtime routine and a consistent sleep-wake cycle, eating a healthy diet, and optimizing the sleep environment.

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Try to maintain this schedule even on weekends. Early to bed and early to rise on the weekdays helps to regularize the circadian rhythms, but, if you are up late and sleeping in on the weekends, your body might be in a different time-zone come Monday. Be consistent!

Engage in calming activities before bed, such as reading, taking a warm bath, or practicing mindfulness. This signals to your body that it’s time to wind down. Begin to dim the lighting as bedtime approaches.

Ensure your bedroom is quiet, dark, and cool. Comfortable bedding and a supportive mattress can make a big difference.

Turn off your screens! The blue light emitted by phones, tablets, and computers can interfere with your sleep. Try to avoid screens for at least an hour before bed. This includes television—especially programming that will excite and stimulate the brain.

Eat an overall healthy diet and try to eat earlier rather than later. This means vvoid heavy meals, caffeine, and alcohol particularly close to bedtime. Alcohol may appear to aid with sleep, but it can be disruptive to deep and REM sleep. Regular physical activity can promote better sleep, but try to avoid vigorous exercise late in the evening.

Some of us are nappers—especially on the weekends. While naps can be refreshing, long or irregular napping during the day can negatively affect your nighttime sleep. Nap wisely and don’t nap too close to your scheduled bedtime.

Good sleep hygiene is about building a foundation for better sleep. Consistent, restful sleep boosts your mood, sharpens your focus, and supports your overall health. By making small adjustments to your daily routine, you can improve your sleep and wake up feeling more refreshed and energized.

Be your best today; be better tomorrow!

Carpe momento!!

Remember when appliances seemed to last forever? That trusty refrigerator from your grandparents’ house or the washing machine that lasted decades without a hitch? Those days seem to be long gone.

In the past, appliances were built to last. Manufacturers used high-quality materials and robust engineering to ensure that products could withstand years of use. Companies seemed to take pride in quality and the products they made. When product did break, they could be fixed, and you were willing to fix them because there was less worry about “what’ll break next?”

It is no secret that modern appliances are now designed with a much shorter lifespan in mind. It is known as planned obsolescence. Appliances fail so quickly and so often because of cheaper materials and components, smart features and digital controls that introduce new points of failure, difficult  and costly repairs, and the fast fashion mentality. That last one is kinda on us as consumers.

Yesterday, I got one of those “memories” reminders on Facebook with a picture of our new appliances in our newly remodeled kitchen. At the same time, my wife was out comparison shopping to replace that very refrigerator. Eight years was all we got out of this model. It would have cost over $1300 to repair the condenser. This repair has not been the only problem we have had. Cheap plastics on the door shelves have been repaired (Super Glue works for only so long), and we finally gave up in the ice machine after multiple repair visits. The same brand made our cooktop. We keep a stock of dials on hand because they break on a regular basis (and we must like the gas with a Bic lighter, because, of course, the ignition doesn’t work).

When did this all happen? Did it come on us suddenly or did the manufacturers start shaving years off years gradually starting in the ‘70s and ‘80s? (I had a friend comment that her grandparents have a ‘70s freezer that is still running strong.) The sad thing is that the brand that has been so frustrating has one of the highest reliability ratings in Consumer Reports. It is hard to pay $1300 for a repair when a new model costs only a few hundred dollars more. If a repair would keep it alive for 8 more years (without all the other incidental repairs and plastic replacements) then investing in the labor and parts makes some sense—that’s what kept old appliances and cars running in our not-so-distant past.

This shift toward disposable goods isn’t just hard on consumers’ wallets—it also takes a toll on the environment. The short lifespan of modern appliances leads to more waste in landfills and higher demand for raw materials to produce new products. Energy is consumed in both the manufacturing and disposal processes, contributing to environmental degradation. And all those plastic parts we must keep replacing…. We want to cut down on the use of petroleum? Do we forget where plastics come from?

What can we do? It is easy to allow ourselves to take the blame and say, “do your research” and “attend to regular maintenance,” but we also must stand up against the wave of unnecessary technology and cheap components. I mean, really. Do we need ice on-demand? Do we have to get our filtered water from the door of the refrigerator? What ever happened to ice trays (and remembering to fill them (I’m talking to my kids, here)? What is wrong with drinking tap water (except in places where municipal tap water is unsafe) or water from a pitcher with a filter or a filtered tap? Stand against the throw away culture!

Manufacturers, shame on you! Build something you can stand proudly behind. Imagine if our appliance and automobiles and electronics could all last for decades with regular maintenance and occasional electronic and/or software updates (instead of new models being marketed to us with increasing frequency and models becoming “no longer supported” long before their functional expiration). What if manufacturers could say about their products….

Be your best today; be better tomorrow.

Carpe momento!!