Month: July 2018

It isn’t new.  I have seen numerous popular press article citing that drinking wine is better for longevity than going to the gym, but I saw one today (the day I am writing this) that particularly got under my skin.

It was a USAToday.com* article titled: “Study: Drinking Alcohol More Important Than Exercise to Living Past 90”.  It is based on data collected in an ongoing 90+ Study at the University of California-Irvine.  The research focuses on a variety of factors, but the writer zeroes in on the evidence that drinking “two glasses of beer or wine a day improved (1600 nonagenarian’s) odds of living longer than those who abstained by about 18%”.  Now, I do think that there is sufficient evidence to suggest that moderate consumption of beer or wine on a regular basis may have some health benefit, but it is important to look at the whole picture.  Dig deeper, and it is clear that the researchers are looking at a number of important variables.  It is also important to consider the nature of the study (and other such studies).

Most importantly, the 90+ Study is correlational.  With such data, there can be no assumption of cause-and-effect.  To truly conclude that wine adds longevity, researchers would likely need to look at twins, separated at birth, and given very controlled diet and exercise restrictions.  Such a study is not likely to happen.  Given that the study is correlational, we have to be careful what we conclude.

The article focuses on wine (ignoring even that beer may be linked to longevity, as well).  It is after all in USA Today and not the Journal of the American Medical Association.  It is for the casual reader.  The article also ignores the other data.  (Though there is mention of a role of exercise and body weight.)  Likewise, the fact that the data are published in a rather large number of papers causes me some concern.  There is a tendency in health research to “cherry-pick” results rather than to look at the whole picture.

Digging deeper into the 90+ Study, one finds that exercise and genetics are also likely contributors to longevity.  The 90+ Study also tracks body mass index (BMI = weight in kg ¸ height (in cm) squared).  The data suggest that people who are overweight but not obese have greater longevity than people who are of normal weight.  Now before jumping to the conclusion that your moderate Dunlap’s disease (i.e., where the belly done lap over the belt) is healthy, consider the challenge in using BMI as a measure of body fat.  In my opinion, BMI is a rather useless measure.  Why?  Because it assumes that weight alone in the health concern.  It does not take into account that there is a difference between fat and lean tissue (i.e., bone and muscle).  In other words, BMI does not measure body composition!  One can weigh the same at 90 and one did at 20, but that does not tell us anything.  One may have maintained significantly more muscle (or gained muscle) over 70 years, while another may have replaced muscle weight with fat.  In both cases, the BMI may be in the “healthy” range.  “Overweight” on the BMI charts (25-29.9 kg/cm²) can, therefore, mean that one is muscular, overfat, or a combination of both.  Which then leads to greater longevity?  I would contest that it is the combination of greater muscle mass and a healthy (not overly lean) body fat.  This is not determined in the research, though.  In fact, while the researchers conclude that being overweight is associated with longevity, they make it clear that BMI standards are inappropriate for the elderly**.

The researchers also look at the association between a number of genetic markers (e.g., APOE2) and longevity—particularly with regard to dementia.  Genetics research—especially epigenetics—is still in the toddler stage.  It is quite likely that numerous genetic associations will be established in coming years.  I trust it will become increasingly clear that the greatest association with longevity will come from heredity.

So, what is one to make of all this?  First, we must take the summary of research in popular press (and, incidentally, one should consider this post to be in that category) with a grain of salt.  Always go to the original source for the facts.  (For full disclosure, I have not read all of the 90+ Study research.  The USA Today article links to the study webpage which links to the publication links: http://www.mind.uci.edu/research-studies/90plus-study/.)  Second, step back and look at the big picture.  Moderate beer/wine consumption can contribute to good health and longevity, but it is no replacement for regular exercise and physical activity.  One should maintain a healthy body weight which means bone and muscle with only the necessary amount of adipose (fat) tissue.  The best way to live longer is to not do the things that will kill you sooner.

Bottom line: If you want to live to be 90+, live a heathy lifestyle, but, most importantly, choose your parents wisely.

Be your best today; be better tomorrow.  (And may you have many more tomorrows!)

Carpe momento!

*https://www.usnews.com/news/national-news/articles/2018-02-20/study-drinking-alcohol-more-important-than-exercise-to-living-past-90?src=usn_fb

**https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4454365/pdf/nihms692412.pdf

Okay.  We try to eat healthy and keep to our diets (i.e., manage our caloric balance and macros).  At the end of a cutting cycle or as an occasion break from our strict eating habits, we want to have something forbidden or something we have been denying ourselves.  This is perfectly fine—when tempered with wisdom and moderation.  Before we go completely off track, there are a few things to consider.

Regrets.  There are tempting foods that only let us down and leave us feeling unfulfilled.  Choose wisely the foods with which you “treat” yourself.

My regret food is donuts.  I rarely—almost never anymore—have them.  A avoid them because I know they are the call of the Siren.  The look good.  The first bite might taste sweet, but each bite (and they will call you to keep eating) tastes less satisfying.  I find myself asking, “Why am I eating this?”, with each bite.

The other day, I learned a friend was in Pittsburgh for a bodybuilding show.  She is meticulous about training and diet.  After the show, she is looking forward to “pizza and wine”.  Now, I might be biased, but I have lived a lot of places (including New York), and I believe Pittsburgh has some of the best pizza there is.  I reached out to a number of other Pittsburgh friends for their recommendations.  Having pride in my hometown, I want to make sure that my friend has best pizza experience possible.  My friend has worked too hard to have anything less than memorable pizza.

Frequency.  One binge on a favorite “forbidden” food after a long stretch of hypocaloric eating will not be destructive.  Remember: “setpoint theory”?  Our brain appears to have a setting that works to keep our weight stable.  It minimizes dramatic losses in weight, but it also counters sudden increases.  The key is to not be too frequent with our “cheats”.

Weight management is the average of our day to day habits.  If one is “good” six days and “cheats” on the seventh, one could easily destroy a week’s worth of effort.  For example: if one eats at a 200 kcal daily deficit and has a Red Robin Banzai Burger and fries, that is almost 1400 kcal (1040 kcal + 350 kcal, respectively—assuming one stops at one order of the “bottomless” fries).  Top that off with a couple of beers at a modest 5% ABV, that is an additional 400 kcal.  In one “cheat meal” the “dieter” has consumed in excess of 2800 kcal (compared to the weekly “deficit” of 1200 kcal.  At best, this practice results in a stalled fat loss.  At worse, it leads to gains overall.

Now there is nothing wrong, per se, with cheat meals.  Many bodybuilders use them, but only in a controlled fashion as part of the bigger picture (hypertrophy and cutting cycles).  If one needs to cheat on occasion, keep in mind the desired overall progress.  Don’t sabotage all the effort you have put in during the week.

Moderation.  The example above is an “extreme” meal, though not at all unrealistic.  Just like the small positive changes we make can add up to large overall effects, so too can small negative changes add up.  So, I am going to speak to moderation here from the perspective of portion size and frequency.

When it comes to small indulgences in our diet, opportunity costs.  If our average daily caloric requirement is 1800 kcal to lose 2 pounds of fat per week, we must prioritize healthy proteins, carbohydrates, and fats.  Our indulgences take away from the healthy foods we can eat.  So, count the cost.

To fend off a sweet craving, I like to keep some dark chocolate around.  A serving is about 190-210 calories.  Not too bad, and dark chocolate has some healthy properties.  There are worse treats I can eat.

If you must have dessert (e.g., ice cream), go ahead.  Just remember “opportunity costs”.  What do you have to give up?  Keep the portion as small as possible.  Can you satisfy your craving with just a spoonful?  If you have a dish of the dessert, serve a small portion and stop.  Never eat out of the container!

Now, it can be easy to say “just a taste” countless times during the day.  By the end of the day, you have no tracking in place and no idea of the damage done.  Thus, if you must indulge on a regular basis, maintain control.  Schedule your treats.  Preferably, consume them away from home where portions are more controlled and there is no temptation to scoop another bowl or cut another slice.  If frequency is a problem, don’t make the treat handy.  Make accessing your indulgence difficult.  Easy access (possibly) means uncontrolled eating.

Dieting should not be “’die’ with a ‘t’”.  Diet is our overall eating habits.  Remember that there are only three diets—eucaloric, hypocaloric, and hypercaloric.  There is no reason to not enjoy the small pleasures of eating.  Sure, if you are hypocaloric, it is best to prepare more bland foods that will encourage you to eat less, but this will make the desire for small indulgences or “rewards” greater.  We can enjoy eating—we just have to limit how much.  And when we do indulge, we indulge wisely.  Make the healthiest choices that will satisfy our cravings.

Eat your best today; be better tomorrow.

Carpe momento!

A friend shared an interesting article on the ketogenic diet from the Mayo Clinic.  It is, currently, trending as, perhaps, the most popular diet.  I suspect, however, that most who believe they are eating a ketogenic diet are not truly “keto”.  The diet has its pros and con—like every diet.  It—and most any diet—will be effective.  There is no “perfect” diet plan.  Ideally, what is most important in choosing a diet is that one recognize that a diet is a lifestyle, not a short-term change in one’s eating.  Thus, one’s diet should be individualized and sustainable.  In other words, it should fit one’s lifestyle and cultural norms, and it should be adopted over the long-term.

Calories matter most.  In managing one’s weight, calories are most important.  (Dr. Mike Israetel of Renaissance Periodization and Temple University suggests that it accounts for about 50% of weight management.)  From this standpoint, there are only three diets: 1) eucaloric (calories in = calories out; maintaining weight), 2) hypercaloric (calories in > calories out; gaining weight), and 3) hypocaloric (calories in < calories out; losing weight).  So, if weight loss—and I always emphasize that the goal should be on fat loss—is the goal, simply cutting calories will have a positive effect.  Thus, cutting calories should be the first step in losing weight (fat).

Know your weaknesses.  Something(s) got us fat in the first place.  Therefore, I always suggest a “baby step” approach to cutting calories.  Small changes here and there add up to big long-term losses—sustainable losses.  Plan your diet around the things that most sabotage your success.

Binge eat?  Avoid what triggers the binge.

If you are more likely to eat excessive calories in the evening, restrict your calories throughout the day.  For most, we can avoid having a big breakfast and lunch, saving calories for dinner and a late-night snack.  Most can avoid snacking during work, if they keep busy—and avoid having temptation around.  Thus, don’t keep snacks in your desk.  Avoid the breakroom donuts, the candy on a co-worker’s desk, etc.

If snack foods and desserts are your nemesis, keep them out of the house.  Have an occasional dessert out (preferably share), but not at home.  If you like chocolate, keep some dark chocolate around for emergencies.  It might take time to adjust, but dark chocolate will eventually taste better than Swiss chocolate and more sugar-laden chocolates.  Practice choosing fruits over pastries for snacks and dessert.  If you like ice cream, enjoy it from time to time—but in small portions and choose good quality ice cream.

Avoid eating family-style at the dinner table.  Portion control.  Make plates up in the kitchen and serve.  Eat your planned quantity and stop.  Family-style (i.e., serving bowls on the table) is a recipe for over-eating.

Eat at the table rather than in front of the television.  When you watch television, don’t snack!

Limit alcohol.  If you can avoid it completely, do so.  If not, limit your drinks and watch for hidden calories.  (Beer has 40 kcal per %ABV per pint!!)

Assess your diet and look for the times when your calories are highest or excessive.  Evaluate the situation.  Eliminate things that trigger excessive caloric intake and have a plan.

Patience.  Weight loss (i.e., fat loss) takes time.  If you are losing at an excessive rate (more the about 2 lb per week), it is likely to be a combination of water weight and muscle weight, in addition to fat.  Be patient and allow your body to lose weight slowly and adjust to the loss with periods of maintenance.  “Set-point” theory suggests that we have an internal regulator that attempts to maintain body weight.  Thus, a sudden loss will result (at best) in a plateau.  Gradually, rather, turn the setpoint down progressively.

Carbs are not the enemy, but they aren’t your bff.  The keto diet is very low carbohydrate (around 20 g per day).  Think about that.  That is about the carbs in a medium apple.  We are learning that the carbohydrates are not as “heart healthy” as they have been promoted.  At the same time, fats are not as “heart unhealthy” as they have been promoted.

So, which is it—high-carb/low-fat or low-carb/high-fat??  Well, it largely depends on the individual.  For someone who is overfat and rather sedentary, a low-carb/high-fat diet (e.g., ketogenic diet) is likely to be effective.  High-intensity athletic performance requires carbohydrate (the preferred fuel for muscle contraction.  Thus, macro balance (the percentages of carbohydrate, fat, and protein in the diet) comes into play.  (According to Dr. Israetel, this is approximately 30% of weight management).

Carbohydrates should be managed according to exercise activity.  I, again, credit Dr. Israetel, but I recommend 0.5 g/lb of body weight (BW) for sedentary individuals and on non-training days, 1.0 g/lb BW on light training days, 1.5 g/lb BW on moderate training days, and 2.0+ g/lb BW on intense training days.  My protein recommendation in 1 g/lb BW (to keep it simple).

Fats will make up the balance the caloric need.  The benefit of fats in the diet (other than the multiple of physiological benefits) is that they add to the feeling of fullness.  Though fats are higher in calories than carbohydrates (9 kcal/g v. 4 kcal/g, respectively), one can ultimately eat fewer calories—when wise choices are made.

Consistency.  Ultimately, the success of the diet is dependent upon consistency.  What one consumes any given day is not as important as what (more specifically, how much) one eats regularly.  One can be good all week only to destroy the progress on the weekend or with frequent “cheat” meals.  Habits make for progress (or lack thereof).  Be consistent.

Eat your best today; eat better tomorrow.

Carpe momento!

I have voiced my disfavor for the “workout of the day” or “WOD”.  WOD is a phrase coined, I believe (if it wasn’t it was certainly popularized by), by CrossFit to identify the specific workout being performed by the box participants.  The concept of WODs is now quite common from sports performance facilities to general fitness gyms, like Orange Theory et al.  Now, just because I am not a fan, this does not mean the WOD concept does not have a place in practice.  Personally, I think is has more cons than pros, but here are some thoughts:

Cons.  The biggest reason I don’t favor WOD exercise programs is because they lack specificity and strategy.  Remember, the body makes “specific adaptations to imposed demands”.  The adaptations that are stimulated by the WOD will be specific to that WOD.  The problem, therein, is that no two individuals have the same specific goals.  Thus, ideally, everyone’s workout should be individualized.  Strategically?  Well, there really is no strategy, per se.  WODs are generally rather random.  In some cases, it is some random workout scrawled on a whiteboard by the trainer who has the opening shift.  This is not to say that trainers don’t put thought into the WOD.  It is to say that the thought may not have the individual exerciser in mind.  Likewise, there is often no thought given to periodization and progression which are necessary for significant performance gains.

Pros.  Yes, there are some benefits to this approach.  There are reasons why CrossFit-type training has exploded in popularity.  For one, it promotes community.  We crave community, and the WOD-approach definitely brings people together better than a bunch of random people training their own program (self-prescribed or otherwise).  I know a personal frustration with training in more traditional gym settings is finding a reliable training partner and/or a qualified spot when needed.  Another reason that the WOD-style of training is popular is that is requires zero thought on the part of the exerciser.  Essentially, one shows up and does what they are told.  (This is especially helpful for those who must exercise very early in the morning—often before the first cup of coffee.)  This is helpful for the average person who has little clue what to do for exercise and has rather simple and non-specific goals—e.g., “lose weight”, “get stronger”, etc.

Most WOD sessions would fall under the category of “HIIT” or “HIIRT” (i.e., high-intensity interval training or high-intensity interval resistance training), depending on the proportions of cardiorespiratory and resistance-type exercises.  While some will have greater benefit for cardiorespiratory fitness (e.g., Orange Theory), most  will be ideal for general body composition improvement—i.e., minimal-to-modest muscle mass gains and reasonable-to-substantial fat loss (depending, of course, on the corresponding diet).

So, for those who just want to “workout” and “get more fit” without having to expend the brain energy, WODs have a place.  Indeed, that are better than nothing and are effective for the vast majority of exercisers.  There is cause, however, for some caution.

Cautions.  WODs are non-specific.  Thus, one’s specific needs are often not met.  This includes precautionary needs.  The risk of injury is greater because technique may not be adequately monitored (not that this is always the case) and individual muscle imbalances and joint structures may not be considered.  Risk of injury is also great given the sometimes competitive nature of such training and the AMRAP (“as many reps as possible”) approach.  These risks are minimized with 1) properly trained professionals to oversee the exercise sessions, 2) proper attention by the trained professionals, 3) foundational training, and 4) attending to the capabilities of the individual exercisers.  As such, the WOD is only as good as the “box” or the gym where it is being performed.

In my personal, informed opinion, the WOD approach is ideal for the body composition component of health (and to some degree, depending on the exercises, some motor skill-related components).  It should be used as a supplement to more specific training for cardiorespiratory and muscle strength/endurance performance goals.  If you really want to get “in shape”, consider cardiorespiratory exercise (moderate-intensity steady-state or MISS and/or HIIT) and  proper periodized weight training program, as well as HIIRT, in separate sessions, if possible, for a well-balanced exercise program.

Bottom line: do something!  Whatever you choose to do, make sure you are following the lead of qualified and caring professionals.

Be your best today; be better tomorrow!

Carpe momento!

A friend recently asked me some questions about his training.  Among these was a question about how often he was (should be) training.  This is a hard question to answer.  It is also an easy question to answer.

Many might disagree with me, but many will also agree.  The reality is that there is no hard and fast answer to the question.

A number of years ago, I was introduced to “Bulgarian training”.   I use quotations (like I do with “Tabata” training) because it was rather far from what an expert might consider Bulgarian training methods.  The major similarity was in the high-frequency of training.  Prescribed workout plans ranged from 4 to 12 exercise sessions per week.  I particularly liked the cycles where I worked the same muscle groups daily.  I saw good results with the program.

The idea of high-frequency training was rather new to me.  I began my weight training experience with Nautilus training (per Arthur Jones)—three sessions per week, 8-12 exercises, one set to failure.  The American College of Sports Medicine (ACSM) recommended 48-72 hours recovery between resistance training sessions.  I did some research, however, and found a reasonable amount of evidence to the contrary.

During this time of exploration (somewhere in the late ‘90s), I intentionally attended an ACSM tutorial on resistance training at the Annual Meeting specifically to hear the basis for their recommendations.  The presenter actually cited the research I had been reading but nevertheless concluded: “but we still suggest 48-72 hours rest” (something to that effect).

I have continued my interest in training frequency over the years and have concluded from experience and the literature that volume and recoverability are the determining factors.  In other words, high- v. low-frequency is much more a matter of preference and opportunity.  The best recommendation I can give is: “Train as often as opportunity and recovery permits”.

What one does in any particular workout plan will depend on goals.  For most of us (i.e., those of us over the age of 40-50 with no specific performance goals who are only looking to have some healthy strength and a less embarrassing body composition), we are not lifting large volumes that severely tax one’s recovery nor are we trying to increase muscle mass to the extent we are trying to lose fat.  Thus, a 4-day-a-week full-body circuit repeat (what I would likely label as “HIIRT”) is certainly not “too frequent”.  As the intensity and volume goes up, the individual exercises should become less frequent, but training sessions need not be reduced.  This is because volume is increased by increasing sets (as well as weight).  More sets require more training time.  As well, heavier working sets might also require more warm-up sets.  As one progresses in strength and maximum recoverable volume (MRV), one will likely require more time for recovery.

There are two choices with exercise volume: 1) more in fewer sessions or 2) more spread over more sessions.  In other words, one can pile a lot into fewer sessions (e.g., 10 sets in one session per week) or a lot into fewer sessions (e.g., 5 sets per session, twice a week).

Bottom line?  Exercise.  Be specific to your goals.  Do as much as you can and need to do to accomplish your goals.  If you are not accomplishing your goals, you need to adjust.  If you are accomplishing your goals?  Guess what?  Your program is working!

It is so easy in life to get distracted—work, media, electronics, hobbies, etc.  It is easy to miss the opportunities to enjoy the more important things—the “well-centered” things in life.

Last week a friend received a new heart.  Some might say that he has a “second chance” at life.  I see it as an opportunity to extend a life well-lived.  He commented recently that I am a “great example” for my son (and I hope I am—at least I try), but I watched this friend lose a son to brain cancer (DIPG)—he has also lost a daughter—and struggle with a deteriorating heart condition.  Through it all, I saw someone focused on what is most important: relationships and family.  That is a “great example”.

It is easy to focus on what we don’t have, what we haven’t accomplished, what we have to do, etc.  So much so that we miss out on having an (extra)ordinary life.

I catch myself from time-to-time losing sight of what is in front of me.  When I first moved to our home in Oregon from the Midwest, I would regularly appreciate the “mountain out” days (when you can see the distant mountains—Mt. Hood, Mt. St. Helens, etc.) and the frequent full (I mean seeing the pot of gold at both ends where they touch the ground) and often double rainbows.  Over time, frustration with work and the path I am on distracted me from these.  I would let my long commute become a time to rehearse misery rather than optimism.  Occasionally, I might let the mountains release me.  Once, I even allowed the opportunity for the scent of pine needles crushed by the passing cars and mixed with the fall rain entertain my olfactory receptors and the pleasure centers of my brain.  Over all, though, I tended to limit my joy.

I had joy—I focused on family, my kids sports, etc.—but it was limited.  My joy was limited by my own restriction.  This is not a “great example” for my kids.

We must let go of the useless distractions and the let our hearts be renewed each day to the pleasures of life.  The cartoon is right.  Let’s not miss the “pretty great life” we have.

Carpe momento!

I saw a t-shirt the other day that read: “Wrestling: It’s not about perfect. It’s about effort.  And when you bring that effort every single day, that’s where transformation happens.  That’s how change occurs.”   I find so many life-lessons in the sport of wrestling.  This t-shirt is yet another.

Life is not about being perfect.  Like wrestling, though, it is about effort—and bringing that effort every single day.  And, yes, if you bring the effort every single day, the transformation will happen—change will occur.  The emphasis is on effort.  This is what it means to be your best today; be better tomorrow.

We cannot expect perfection in ourselves or others.  We can expect a best effort in ourselves and others—one-hundred percent one-hundred percent of the time.  Nothing less.

Another favorite saying I have adopted from wrestling is: “Leave it all in this room.”  In other words, bring your full effort to everything you do.

I think of the ‘parable of the talents’ in the Bible.  We are all gifted in unique ways.  Some are more talented than others.  We all have unique roles—Purposes—in our work, community, family, team, etc.  Whatever our role or talent, we must always give our best, or we are cheating ourselves and our “team” (and the opposition).  I lecture my son often that if he does not give his full effort in practice, he diminishes his training partner’s opportunity to give his or her best and get better.  He lets down himself, as well as his team.

“One-hundred percent one-hundred percent of the time” is not perfection.  It is not always 100% of one’s best.  It is the best we have to offer in the moment.

It is easy to want to give a little less effort some days, but less than our best effort does not lead to better.  Sure there will be days physically or emotionally we are not our best.  We may be sick, stressed, and/or dealing with countless issues that may be going on in our lives, but when we step into the “room”, we have to put forward the best effort we can muster.

Life is not about perfection.  It is about effort, transformation, and change.

Carpe momento!

Today, my oldest child became a teenage.  As he is moving toward adulthood, I struggle with giving him the space to grow the direction he is supposed to grow—as opposed to the direction I want him to grow.  As a parent, I am learning that his path may not be the same at path I had planned for him, and that’s okay.

It is all the more a challenge to know how much space to give him (and my daughter, too, of course).  I want to lead him—to prepare him for what might come—but I also don’t want to push him.  I want him to develop a work ethic and be successful—but it has to be on his terms.

Sometimes, it is difficult to draw the line correctly.  Surely, I will make mistakes more than a time or two.  (And, believe me, I have.)  I am making a conscious effort, however, to try.  I am trying to be that “well-centered parent”, I suppose.

It isn’t just teenagers who need space.  Everyone needs room to follow their path—and not have someone else’s path imposed upon them.  I am still trying to figure this out, but I am trying to:

Listen.  Just listen.  I am avoiding the impulse to speak my mind.  It is hard, but it is important that I hear what his soul is telling me.  If I just listen I am better prepared to lead rather than push.

Support.  Support isn’t denying help.  Support isn’t doing the work for the other person.  Support is “to hold up or serve as a foundation” (Merriam-Webster).  Support means that I live by example—serve as a foundation.  It also means that I “endure bravely or quietly… promote the interests or cause of… keep from fainting, yielding, or losing courage” (Merriam-Webster).

Feed.  To grow, plants need to be fed.  Likewise, people need feed.  No doubt a teenager needs Physical nourishment—my boy eats a lot.  People also need to be fed Spiritually, Intellectually, Emotionally, and Socially.  Teenagers all the more.  We feed, but they have to “eat” in their own time.

Trust.  This is the hardest part.  But, if we do our best we will get the best results.  We have to trust the soul.  Give the space and the Spiritual self will find its way—the way.

I am looking forward to raising a teen.  It will be difficult at times, but the effort will be worth it.  I am excited for the prospects of the future.  He’ll be alright—he’ll be awesome—if I allow him to be.

Be your best today; be better tomorrow.

Carpe momento!

One daily habit I value as much as (perhaps more than) exercise in journaling.  It is the first thing I do most every day (after feeding the pets and pouring the first cup of morning coffee). I rise early—before any other in my household—and let my mind go.  If I neglect this valuable habit, my rhythm usually feels a bit off.

There is no set pattern for journaling.  For me, it is to write a goal for each dimension of my well-centered fitness (Spiritual, Physical, Intellectual, Emotional, and Social), my personal mission statement, my values, and list “opportunities” for the day.  On a weekly basis, I like to review my long-term goals, as well.  After laying this foundation, I just write what is on my mind.  I write whatever comes to mind.  I end with my personal mantras: “Be your best today; be better tomorrow.”; “I am third.”; and “To God be the glory!! Grace & peace!”  This can take anywhere from 10-30 minutes (sometimes longer).

Journaling allows a free expression of thoughts and feelings.  It is practice of solitude and connecting with one’s self.

It is quite easy to become disconnected from one’s self.  Work, family, friendships, relationships, etc. can create what Parker J. Parmer (in A Hidden Wholeness) refers to as the “divided life”.  We are divided when our external façade does not match our true self and Purpose.  We are divided when the deepest yearnings of our soul are silenced by the desire to fit in and to please others.  Journaling seeks to reconnect us with this true self.

A journal is private.  It is a space for one to express himself or herself freely and without judgement.  One can always speak most openly with one’s self than even the closest of friends or one’s spouse.  It is a space to speak one’s complaints and resolve frustrations.

In my most troubled times, I often find that what begins with complaining and expression of my frustration rather quickly—or sometimes slowly—progresses to resolution.  My friend Andy Lausier would call this moving “from have to get” (in other words, from “I have to…” to “I get to…”).  For my personal journal habits, this is the purpose for listing my “opportunities”.  It directs my thinking of challenges as barriers and obstacles (curses) to thinking of these as opportunities (blessings).  Of course, there is always the risk (perhaps, likelihood) that once I am face-to-face with my “challenge” I will slip back into a less positive state, but this is a better space to be than a more negative state.  Over time, I find I am growing in a more positive direction.

I recently returned from a family camping trip.  Camping is, perhaps, my best space for journaling.  I cannot sleep late (6:00 AM is about as late as I can sleep on any given day).  Camping, it is usually difficult to sleep beyond 5:00 AM—the hard ground and chirping birds make for a great alarm clock.  This recent trip was especially ideal.  The weather was perfect—no rain and not to hot or too cold.  The birds sounded very much like the sleeping app on my iPhone.  I had a good 2-3 hours of peaceful quiet time in the wilderness near Lake Cushman in Washington state.  I brewed a pot of coffee and made a fire.  I would sit before the fire sipping my hot, buttered coffee and be alone in my thoughts.  It may have helped that I am currently reading A Hidden Wholeness: The Journey Toward An Undivided Life, because a found myself connecting with my soul and considering my Purpose with great clarity.  It was a refreshing four mornings (and I amazed myself that I was able to set up and breakdown camp without a single curse word—a personal first, I am ashamed to admit).  Now, back to the comforts of home, there is a residual effect that I hope to continue.

I am intentional in saying that I hope to continue the momentum of my journaling (rather than “I hope will continue”).  The difference is subtle, but there is an important distinction.  Had I said that “there is a residual effect that I hope will continue”, I am passive in my approach to pursuing well-centered fitness or “wholeness”.  Rather than hoping, I am purposefully taking an active approach.  I am taking responsibility for maintaining this residual effect.

Daily journaling need to be intentional.  It begins with intention.  (There are many mornings that I would prefer to sleep later or check Facebook.)  One writes with intention.  I start with the goals, mission statement, values, opportunities, etc. to set a tone—to create a positive momentum in my thought processes.  Consciously and subconsciously, I am directing my discussion with myself.

It occurs to me, as I write this, that I employ a technique that I emphasize in my Exercise Motivation & Adherence course.  I teach my students to approach conversations with their clients with a “motivational interviewing” approach.  Specifically, I encourage them to ask questions of their clients that are open-ended and allow the client to speak.  The intention is for the client to come to the conclusion that he or she wants to change the behavior.  My own internal discussions are not unlike this.  I might best describe my journaling process as a direct conscious thought followed by an subconscious response.  When I allow myself, it is an effective process.

I find journaling to be a powerful and effective habit.  I have my pattern.  It is not the only or necessarily the best pattern.  It works for me.  Others must find their own effective path to reconnecting with their self.  For some, it might not even involve writing.  Some prefer drawing or meditation.  Find what works and let it be an effective tool.

Be your best today; be better tomorrow.

Carpe momento!

I have the mantra of “be your best today; be better tomorrow”.  One should not assume, however, that better tomorrow is a straight path.  Indeed, it is far from linear.

As we progress toward “well-centered”, one will have their ups and downs.  Overall, though, we should see progress.

Progress sometimes requires setbacks—especially when it comes to well-centered fitness.  In wrestling, there is a saying that “there are no losers, only winners and learners.  This is true in life (wrestling teaches a lot of life-lessons).  Getting better often first requires that we fail.  We fail so we can learn.

As a teacher, I suggest to my students that exams are an important learning tool.  After all, when we get a test back, do we look at the questions we got correct?  No.  We look at what we got wrong.  We learn from these mistakes (at least the good students do).

We should benefit from our setbacks.  We should welcome them.  Our struggles give us an education.  They teach us the things we need to learn to grow.  In the process, get stronger—“That which does not kill us makes us stronger”—Friedrich Nietzsche.

I struggle with the mistakes that I have made in life, but the reality is that I have no control over the past.  What is in the past is passed.  There is no going back.  I have learned, however, that I have no regrets.  The lessons learned in the past have made me who I am today.  Those lessons—for better or worse—shape us.  Correcting my mistakes from the past might seem reasonable, but at what cost?  No.  I am satisfied with where I am.  My concern is where I am going.

We keep moving forward.  Learn from the mistakes.  Grow from failure.  In so doing, the path will progress upward.  The path might look like a rollercoaster, but the climb it upward.  Accept it.  Welcome it.

Be your best today; be better tomorrow.

Carpe momento!