Author: armstrong.wou@gmail.com

“The requirements for our evolution have changed. Survival is no longer sufficient. Our evolution now requires us to develop spiritually – to become emotionally aware and make responsible choices. It requires us to align ourselves with the values of the soul – harmony, cooperation, sharing, and reverence for life.”—Gary Zukav

Albeit a hard read, I enjoy The Phenomenon of Man by Pierre Teilhard de Chardin. Teilhard’s vision of the evolution of man and the Universe from early chaos to unification of consciousness under the watchful eye of the Creator God is an underlying theme of my philosophy of “well-centered fitness” (SPIES, as my friend Jay has coined—Spiritual, Physical, Intellectual, Emotional, and Social well-being). As we progress from a developing Universe that can be described, in part, by Charles Darwin’s theory of “survival of the fittest”, we develop into a species that is increasingly dependent upon one another for survive—dependent upon “well-centered fitness.”

My original intent for this posting was to write about cooperation. This led me to the above quote from Gary Zukav. The “Universe” had another plan in my evolution of thought and for my SPIES growth.

As a professor of exercise science, I have found my teaching has evolved to include a greater bio-mechanical-psycho-social theme. I can’t teach exercise physiology, pathophysiology, and exercise prescription (for clinical, sport, and general fitness performance) without leaning into this theme—without including some elements of SPIES growth. I would paraphrase Zukav and say our evolution now requires us to become Spiritually, Physically, Intellectually, Emotionally, and Socially aware and make responsible choices. As such, I regularly draw on the concept of the Commons (from Garrett Hardin’s essay, “The Tragedy of the Commons”).

One of my greatest struggles is that, as a community, we just don’t get it. We don’t understand the “values of the soul – harmony, cooperation, sharing, and reverence for life.” It is why I need a practice of “hevel” (see my post from November 11, 2019) and to always look to the big picture (and to consider my role in the big picture). It is a struggle that often trips me. It is a struggle that often paints me a harsh and, ironically, uncooperative. I want to “get it.” I want others to “get it.” Fortunately, I understand that growth and change first require a stress greater than that to which we are accustomed.

I have hope, despite my current frustrations, that we are on a path to Teilhard’s vision. The road there will not be easy. Growth never comes easily.

Be your best today; be better tomorrow.

Carpe momento!

“The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me’” (Matthew 25:40).

I saw the above cartoon this morning and was struck by its implications for what we do for the least of our neighbors. I immediately thought of the “accommodations” I am asked to make as a professor—both for students with documented disabilities and for students with special circumstances. Matthew 25:40 then came to mind.

At my university (and probably all universities), there is an Office of Disability Services. Nearly every term I have requests for extra testing time. Sometimes, there are requests for notetakers. This term, I have transcribers for a student with hearing loss. In addition to these requests, I have athletes with travel schedules, students with families, students with jobs, …, and I have students who will take every advantage of you. Despite the latter, I have attempted to develop my courses “with the ramp shoveled first.” Do students take advantage. Yes. Of course, they do. I record my lectures and post them on our learning management system (LMS)—a post-Covid habit. I provide pre-lecture slides with recorded audio (and transcripts—to be ahead on the needs of some) so that lecture can be about discussion and adjusting my presentation to meet the varied learning styles and need of my students. I don’t require attendance. I have continued to administer my exams via our LMS. I try to foresee student needs. There is a selfish element to this. (I don’t have to adjust my teaching every term.) It is not without headaches, and it is certainly not without students cheating the system. (What the students often fail to recognize is that their integrity and character [or lack thereof] is revealed, and this is far more important in life than a grade. They also fail to recognize the implications for the recommendations that I may or may not write when the need arises.)

I don’t believe in equality. I believe in equity. I believe that success is individualized, and it means different things for different people. I don’t believe “everyone gets a trophy.” I believe that challenge is what stimulates growth. My mentor and friend, Dr. Travis Beck, once shared what he had learned from one of his professors—“We don’t really learn something until we are first totally confused by it.” In other words, we need to struggle to learn and to grow. This does not mean that one should struggle unnecessarily or that we “teach someone to swim” by tossing them in a pool in a burlap sack. It means we get in the pool with them and let them struggle under our care and support. It never means just handing out certificates of completion. Those for whom life has given them the better tools and skill set (“privilege” is often over-used and misapplied in academia, but there is something to its existence—in exercise science, I refer to the Per Olaf Åstrand quote: “If you want to be an elite athlete, choose your parents wisely”), individuals need to challenge themselves beyond the requirements of the task at hand and make the effort to help others. Using our gifts for the benefit of others, after all, is the Purpose for having them.

We don’t need to eliminate the barriers (i.e., challenges to our success) as much as we need to help one another manage the path to Success. We need to see that clearing the path for others (i.e., being “other-centered”) “clears the path for everyone.” Our Success is not in reaching the finish line first. Success (meaningful Success) is in how we arrive at the finish line.

Be your best today; be better tomorrow.

Carpe momento!!

As I look back over my posts for Thanksgiving over the last several years, I see a theme of grattitude. Yes, I know how I spelled it (gratitude + attitude = grattitude). Perhaps, I can get the word officially added to the Oxford dictionary so that Word doesn’t keep putting the red squiggle under it every time I type it. (I will note that I am grateful for the spell-check. So, thank you Microsoft.) GRATTITUDE. I must continue the theme. Grattitude, after all, is a mindset. It is not a thought for one day of the year.

Perhaps this year we can focus less on gratitude and thanks for what we have received. Instead, focus on grattitude and literally give thanks by sharing with others—particularly those who are in want. (Recognize that “want” can be Spiritual, Physical, Intellectual, Emotional, and/or Social. It is not always (rarely) simply financial.)

Don’t wait for the meal to be on the table this Thanksgiving to express your thanks. Carpe momento. Express and demonstrate your thanks by you consistent grattitude.

Today, I reiterate my thanks from a previous post (the feelings are the same only stronger):

I am thankful for my faith—that I am not so bound up in religiosity as to lose sight of my calling.

I am thankful for my family—though mine is scattered they are with me everywhere.

I am thankful for friends—those who are near and far; all who profoundly influence me daily.

I am thankful for my neighbors—be they friend or foe.

I am thankful for the impetus to grow—for the inclination to be my best today and be better tomorrow.

I am thankful for my health and the opportunity to help others find a path to well-being.

I am thankful for the opportunity to have an impact on others and have a role in shaping my world.

“I am grateful for what I am and have. My thanksgiving is perpetual.”—Henry David Thoreau

Be your best today; be better tomorrow.

Carpe momento!!

HAPPY THANKSGIVING!!

“When we are no longer able to change a situation, we are challenged to change ourselves.”—Viktor E. Frankl

We are often driven by our circumstances. In which case, we have three choices: succumb (i.e., give up), run, or stand and “fight.” To fight does not necessarily me to resist. Often our circumstances simply demand that we adapt. We frequently hear the Nietzsche quote, “that which does not kill me makes me stronger.” We hear it so often because it is true. It follows a basic physiological principle of adaptation—the overload principle (i.e., for a body system to adapt it must be challenged to a level greater than that to which it is accustomed).

Of course, discussion of overload often leads to questions of “overtraining.” While the possibility of overtraining is very real (and it is possible to be over-stress Spiritually, Intellectually, Emotionally, and Socially, as well as Physically), it is often over-emphasized. We are quite more capable of managing overload than we are led to believe. We are not as frail as we are convinced.

I teach my exercise science students that overtraining is merely the result of mismanagement of the training stimulus. Indeed, most of us are undertrained (considering that a mere 23% of the US population meets the minimum guidelines for physical activity). From a broader wellness perspective (i.e., Spiritual, Physical, Intellectual, Emotional, and Social well-being), it is true that many are dealing with some profoundly serious circumstances that are not to be easily dismissed. We go through a lot of heavy sh** in our lives that is outside of our control—sh** that often breaks us. It is these situations to which Mr. Frankl speaks.

When the load is heaviest is when we have the greatest opportunity to challenge ourselves to change. Growth is always a possibility.

How do we grow amid such heavy burdens (excessive overloads)? We manage our stress response the same as we should manage Physical training—with proper nutrition, recovery strategies, and managing extraneous stressors. Strong support and capable coaching are also essential. Proper nutrition is not only the Physical feeding of the body. It also includes our Spiritual, Intellectual, Emotional, and Social “diets.” Recovery is not only sleep, though sleep is essential when we are heavily burdened. Recovery includes all that helps us adapt to the challenging circumstances in our lives—journaling, meditation, counselling, physical activity, enjoying nature, etc. Managing the extraneous stressors in our lives is perhaps the greatest threat to our recoverability. We must prioritize and focus on the biggest challenges and dismiss the small stuff. Above all, we must consider our relationships amid the challenges in our lives and seek support. Find those who will facilitate growth and remove yourself from those who impede upon your “recoverability.”

Face the challenge before you as an opportunity for growth. Be challenged to change. If it appears overwhelming, manage the things that you can control and….

Be your best today; be better tomorrow.

Carpe momento!

“Spiritual balance is the principle that allows the mind to be still. You cannot expect the world to settle down, everything to work out, in order for you to be happy. You have to get control of your mind.”—Frederick Lenz

I have adopted Carmine’s Law in my exercise science teaching. (Carmine Arpaia is the former Fitness Director at Peconic Landing in NY.) The Law states that Strength + Posture = Balance—a concern for the aging population (from a Physical standpoint).

There is a Spiritual application of Carmine’s Law, as well. This is likewise a concern for a population that is increasingly divided… and unbalanced.

Spiritual Balance is the capacity to see all sides of a situation. Frederick Lenz writes that “Spiritual Balance is the obvious answer to the obsession that sometimes accompanies religious practice, occult practice, philosophical understandings – the assertion that one is right – that something that you’re doing is better than something somebody else is doing, the way you’re doing it is better than the way someone else is doing it.” I trust that we can all admit to lacking Spiritual Balance. It is a personal and a global issue. “Spiritual balance is how you deal with opposition, outside of yourself and within” (Frederick Lenz).

“Physical strength (hard work), mental strength (perseverance) and spiritual strength (love & acceptance) are the keys to continuous growth.”—Rickson Gracie

Spiritual Strength may be referred to as one’s strength of moral character—of one’s capacity to love and accept one’s neighbor. This is a foundation of Christ’s teachings (and of most religions) that is often neglected and ignored. Thomas S. Monson wrote that “Spiritual strength frequently comes through selfless service.” I refer to this as “other-centeredness.”

The Bishop of Liverpool, J.C. Ryle, wrote that “the true secret of spiritual strength is self-distrust and deep humility.” These, too, are keys to continuous Spiritual growth.

What, then, is “Spiritual Posture”?

Physical Posture refers to the body’s position in space. From a biomechanical point of view, balance refers to the stability of a body (of the body’s center of mass) within its base of support. Think of trying to stand on one foot versus two feet and the effect of positioning one’s feet relative to the forces acting on the body (e.g., spreading the feet forward and back in preparation for a push from the front).

Spiritual Posture is one’s position in the Universe. It is no surprise that a common position for prayer is kneeling. Biomechanically, this is a stable position (lowered center of gravity and solid base of support). Spiritually, it is considered a submissive position.

Posturing is defined as “behavior that is intended to impress or mislead” (Oxford Dictionary). It is “behavior or speech that is intended to attract attention or interest, or to make people believe something that is not true” (Cambridge Dictionary). This should not be confused with one’s Spiritual Posture. Merriam-Webster defines posture as the “state or condition at a given time especially with respect to capability in particular circumstances… a conscious mental or outward behavioral attitude.” Spiritual Posture reflects an attitude of gratitude (grattitude).

Spiritual Posture determines how we will take life’s hits. It affects how we respond to circumstances, to the opinions and actions of others, to facts that challenge well-established belief,…, and how we love and accept (i.e., love unconditionally). It is how we present ourselves Spiritually to the world—self-centered or other-centered.

As much as I work on the Physical determinants of balance (strength and posture) through physical training, I must also work on my Spiritual balance through self-reflection and the practice of other-centeredness. I grow in Spiritual well-centeredness as I seek to allow myself to be vulnerable, to humble myself, and to practice unconditional love.

Be your best today; be better tomorrow.

Carpe momento!

Another of my teachers/coaches passed away last week. I graduated high school forty-two years ago, so it should not be surprising. Nevertheless, it stings. It is yet another teacher/coach that influenced my life and never received a well-deserved expression of gratitude.

In thirteen years of K-12 and 10 years of college (undergraduate through doctorate), I have had a lot of teachers. Even the worst of these (and there are few) deserve my grattitude.

There are fewer coaches (most of whom were teachers, as well), but none is less deserving. Sports, after all, have shaped my character as much, if not more, than academics. I realized yesterday, that only two of my wrestling coaches (I had only five from fourth through twelfth grade) are still living. Of my coaches (including football), only four have formally been thanked.

I cannot thank all the teachers who have influenced me. Some have passed. The names of some have been forgotten. Likely all have retired and would be hard to track down. I hope I show my grattitude by carrying their influence into the classroom and into my coaching. Several of my teachers get mentioned often—Mrs. Moore and Mrs. Moreland when it comes to writing, Ms. Romano when it comes to math (and when I see the number of students who have been led to believe that they “can’t do math” or that “math is hard”), Dr. Morse when I discuss anatomy, and Dr. Flynn when I teach exercise immunology. These are but a few, and I wish I could name them all. There are others, like Dave Goethals, who were mentors. My wrestlers in strength and conditioning learn of Coaches Kling and Colley through our “Russian conditioning.”

Thank your teachers and coaches while you can. If you are reading this and were my teacher or coach, know that I am grateful and that I acknowledge the tremendous influence you have on my life. I hope that my students/athletes are benefiting as branches on this tree of influence. I make the promise to my teachers and coaches that I will strive to honor your impact and….

Be (my) best today and be better tomorrow.

Carpe momento!

The round-about or traffic circle, as they are also called, is the epitome of society. I am frequently frustrated by the round-abouts that I must navigate on a near-daily basis. I joke that “there are two types of people in the world: those who can drive round-abouts and those who can’t.” I like to think that I am among the former. My interactions in round-abouts, however, often reveal my weaknesses in my “well-centered fitness” (e.g., Spiritual, Emotional, and Social wellness). I also think that how others approach the round-about reflects their world view and well-centeredness.

The round-about operates on the “zipper principle.” The zipper principle requires that drivers merge and permit merging to allow for the steady flow of traffic through the circle. This is (in my humble opinion) a very Spiritual principle (i.e., “ am not the center of the Universe”). One should slow down or speed up appropriately to permit drivers to enter and exit the round-about safely and effectively. (They should also signal their intentions.) Drivers who speed up to block someone from entering and those who stop at the entry point despite ample room to merge disrupt the flow of traffic.

Life is very much like the round-about. There are people whose selfish actions and/or insecurities impede upon the progress of others. We often intentionally or unintentionally block the success of others. Many of us get ourselves unnecessarily frustrated but the actions and ignorance of others—we judge and get angry. We accept the “us v. them” mentality and lose sight of the progress that can occur when we work together.

I don’t know if my frustration with round-about (i.e., drivers in round-abouts) is a product of my impatience or of my high expectations for society. Perhaps it is a lot of both. Perhaps the round-about is a two-way mirror that reflects upon me and on society.

I hope for a world in which we all look out for one another. I hope for a would that remembers what we learned in kindergarten—to share—and that seeks to be other-centered rather than self-centered. Round-abouts are one place where we can all (including me) improve upon our efforts to be other-centered. If we can’t master the round-about, we have no hope for a better world.

Be your best today; be better tomorrow.

Carpe momento!!

“We make the world we live in and shape our own environment.”—Orison Swett Marden

Part of my mission statement is “to have a positive impact on the lives of others.” I am inspired by the writings of the likes of O.S. Marden and the quote above. To “be my best today and be better tomorrow” is a drive to shape my environment. It can be frustrating—often very frustrating (especially when others don’t agree with your vision for the world or see your desire to change as an insult to the environment they have created). Nevertheless, we try to press on. We seek to shape our environment as best we can with as little conflict as possible. Conflict, however, is inevitable. Still, led by our convictions, we press on.

I believe I have a responsibility to be a positive influence on “The Commons” (as I have written about several times). Unfortunately, we don’t always share the same vision for The Commons/World with those around us. Frequently, there is no vision. I like the translation of the proverb: “Where there is no vision, the people perish” (KJV). Of course, like most proverbs, it is open to interpretation, but one can read this as “where there is no vision, there is no growth.”

As an exercise physiologist, I know that there is no growth/adaptation without a proper stimulus. Growth is purposeful. We can’t grow with proper effort. (The Principle of Specificity states that the body makes specific adaptations to imposed demands.) We, likewise, can’t shape our world unless we have an idea of the world in which we want to live. If we lack vision, we get a world that others want—for better or worse.

I am often labeled as “a complainer.” I don’t prefer the adjective, but I accept the label because it says that I don’t accept the status quo and that I am trying to shape my environment. It also prompts me to seek better skills for motivating change and to grow Spiritually, Intellectually, Emotionally, and Socially. It reminds me to….

Be your best today; be better tomorrow.

Carpe momento!!

“Freedom makes a huge requirement of every human being. With freedom comes responsibility. For the person who is unwilling to grow up, the person who does not want to carry his own weight, this is a frightening prospect.”—Eleanor Roosevelt

This last week was the time in my Pathophysiology & Exercise course that I ask my students to read “The Tragedy of the Commons” by Garrett Hardin (1968). They are required to write a paper on their impressions and discuss the paper in class. The emphasis of Hardin’s essay is on population, but the concept can be applied to many interpretations of “the commons.” In our case, we apply it to health care—specifically, the concepts of universal health versus universal health care. I did a similar assignment in a geography course as a student at West Virginia University in the early ‘80s. It has shaped my worldview for nearly 45 years. I hope to make the same impression on my students. Time will tell. (I still have the paper I wrote on the “Commons.”)

The thread of the Commons is woven into all my personal philosophies—including “be your best today; be better tomorrow”, as well as “opportunity costs.” Central to my understanding of the Commons are freedom and responsibility. We cannot separate the two and successfully maintain the “Commons.” Eleanor Roosevelt states this quite well in the above quote.

We must consider the “Commons” in which we find ourselves (be that the physical environment, the health care system, natural resources, families, local communities, states/provinces, nations, the world, etc.). We must ask ourselves, “What is my cost to the commons?” “Am I doing everything I can to preserve the Commons?” “How is my attitude (i.e., grattitude) towards the Commons reflected in the little things?” (Believe it or not, the Commons frequently comes to mind in some of the most mundane daily occurrences, like driving the round-abouts/traffic circles in my community or in merging traffic.)

How do we define the “Commons”, and how do we choose to interact with it? How does our view of freedom and responsibility affect our impact on the “Commons”?

If you have never read “The Tragedy of the Commons”, I encourage you to do so (it is linked above). How can you apply it in your life to….

Be your best today; be better tomorrow.

Carpe momento!

Hardin, Garrett. “The Tragedy of the Commons.” Science 162 (1968): 1243–1248

“If you just focus on the smallest details, you never get the big picture right.”—Leroy Hood

I came across an article this morning on the best body weight exercises for bigger biceps that suggested the “every man wants bigger biceps.” Perhaps, but bigger biceps without a bigger overall physique…? Indeed, most young men will immediately gravitate to bicep curls and the bench press when they go to the gym. In my humble opinion? A huge waste of time. I prefer focusing on the big lifts that tax the whole body (e.g., squat and deadlift variations) and subsequently build the smaller muscles (e.g., the biceps). I tell the athletes I work with that, if they double their biceps, they might add a few pounds of muscle mass. I then ask them what it looks like to double their quadriceps. If you want to get bigger, why focus on the small muscles? If you want to get better (Spiritually, Physically, Intellectually, Emotionally, and/or Socially), why focus (only) on the little things? Focus on what will be the most impactive.

Sometimes (dare I say “often”?) we spend a considerable amount of effort on a single detail among the dimensions of our well-centered fitness (the dimensions of SPIES, to use the acronym my friend, Jay, recently pointed out to me) and ignore the big picture (i.e., our overall well-centeredness or even the broader growth of the singular dimension. We might, for example, be so focused on one relationship that we fail at all the others. We easily lose sight of the big picture. The “big picture”, I believe, is the greater Purpose. “Be your best today” is a statement of wholeness, not of an isolated detail.

We all want “bigger biceps” but imagine what those “bigger biceps” will look like without developing the “whole body.” Work on the whole self. Be patient. The “biceps” will grow along with the rest.

Be your best today; be better tomorrow.

Carpe momento!