Month: August 2018

“Perfection is not attainable, but if we chase perfection we can catch excellence.”—Vince Lombardi

There is no such thing as perfection.  Indeed, even Godly creation is not perfect.  Nonetheless, we shall pursue it.  It is a worthy goal.  The alternative is to accept our imperfections and shortcomings, thus remaining stagnant.

Coach Lombardi is correct.  “Perfection is not attainable.”  We can chase it, however, and, perhaps, “catch excellence”.

The very basis of “well-centered fitness” is the pursuit of perfection.  Perfection is the asymptote of Spiritual, Physical, Intellectual, Emotional, and Social well-being.  As we grow we come ever close to perfection.

I liken well-centered fitness to a bullseye target.  The bullseye is large as we begin—to make success more likely.  As we succeed, we close the target—increasing the difficulty.  Think of zero as the center of the target (the asymptote).  In mathematics, we round numbers.  The number “0.1” can be rounded to “0”, as can “0.01”, “0.001”, … , “0.00000000001”, and so on.  As we pursue perfection, we can never expect to attain it.  As we begin to “catch excellence”, our present state of excellence is no longer acceptable, and we must continually close the target.  This is what I mean by: “Be your best today; be better tomorrow.”  One can always do better.

Carpe momento!

I am going to let you in on the secrets to physical fitness in the shortest possible time frame.  There are three simple things one needs to get fit: 1) put in the effort, 2) be consistent, and 3) repeat.  That’s it.

There are no short-cuts to being fit.  There are no tricks.  There are no magic pills (i.e., supplements) or secret training tips.  The truth is that getting fit is hard.  One has to consistently put in the effort and be disciplined.

It is true that some efforts may be more effective than others.  While there is little truth to the extremely short workouts that are a favorite of the “fitness gurus”, there is no need to spend hours at the gym.  Training just needs to be smart and well-planned.  And the best plans are only as effective as the effort one puts in to doing them.

Results require patience.  Muscle growth, fat loss, improved cardiorespiratory function, etc. take time.

Results require effective training.  Remember, “opportunity costs”.  Any efforts contrary to one’s goals will slow progress.  Train specific to the goal(s).  Overload the system effectively and allow for recovery (in other words manage maintenance volumes, minimal effective volumes, and maximum recoverable volumes effectively).  Eat to train—not train to eat (that is, maintain a healthy diet and don’t exercise to try and counter a poor diet).

Effective exercise begins with a goal, requires a plan, and depends on persistent and consistent effort.  No secrets.  No short-cuts.

Be your best today; be better tomorrow.

Carpe momento!

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”—Lou Holtz

Fighting a summer of PS4, I just dropped my son off at the high school for some summer wrestling conditioning.  He wasn’t as resistant to going as I thought.  It helps that I held out a carrot (more time on the PS4 without my resistance).  It also helped that he joined me in a Bulgarian bag HIIRT workout yesterday, and he recognized that his conditioning is not as good as he though.  He is a capable wrestler.  He needs to put in some additional effort.  As a parent, one has to capitalize on the moments of opportunity and motivation to help shape the child’s attitude.

We are all quite capable at many things.  Too often, though, we let excuses get in the way of our being (extra)ordinary.  We simply deny the motivation.  Yes, I said “deny”.  We often say we “lack motivation”, but the truth is that motivation is present, we simply choose to ignore it.  It is like a gas fireplace—the pilot light is lit; it is just waiting for the gas to be turned up.

Above ability and motivation, one need the right attitude.  There needs to be a hunger and a desire to step up and work hard(er).  Motivation brings one to the “conditioning practice”, but attitude determines the level of effort.  Do we do only what is required or do we seek to do a little more?  I encourage my son to not practice with the kid he can beat; rather, practice with the one he wants to beat.  It is not enough to do what we can do.  We have to do what we can’t (yet) do.  This means we have to seek to fail that we will eventually win.

A factor that is missing in the Lou Holtz quote above (though, from what I know of the legendary coach, it is probably implied) is gratitude.  The doer must be grateful for the opportunity—the inevitable challenge.  I like to refer to this as “grattitude” (gratitude + attitude).  For my son, for example, I want him to see this 9 AM conditioning as an opportunity rather than something he “has” to do.  I want him to be grateful for the invitation extended by his middle school coach.  I want him to be grateful for the other kids that have shown up to challenge him.  I want him, above all else, to be grateful that he can wrestle—the he has the ability and the opportunity.

I speak to myself as I preach motivation to my son (and to my daughter).  When there are things I might struggle to do, I remind myself of the opportunities I have and choose to be motivated.  I remind myself that I get to exercise, to work, to do household chores, etc.  I remind myself to….

Be your best today; be better tomorrow.

Carpe momento!

I am a bit divided on the benefits of a ketogenic diet and physical performance.  The evidence, in my opinion, is somewhat equivocal and largely dependent upon specificity.  For the athlete, performing explosive, high-intensity movements, I am inclined to not recommend a ketogenic diet.  For others, specifically those involved in longer endurance events or those more sedentary individuals looking to lose body fat, I am inclined to suggest it may not matter.

The challenge with a keto diet and performance is that the preferred fuel for muscle contraction is muscle glycogen.  When glycogen is depleted, performance tanks.  Athletes do not want to risk impaired performance.

Ketosis occurs when there is insufficient muscle glycogen to fully metabolize fat.  In exercise physiology, we learn that “fats burn in the flame of carbohydrate”.  In short, fat metabolism requires that free-fatty acids be broken down through a process called “beta-oxidation” into 2-carbon molecules of acetyl Co-A which join oxaloacetate (a by-product of the tricarboxylic acid cycle, commonly known as the Krebs cycle) to enter the Krebs cycle.  When muscle carbohydrates are low (e.g, with a very low carbohydrate diet or fasting), oxaloacetate is converted to pyruvate and the Krebs cycle is essentially shut down.  Fats get converted to ketones and only a fraction of the potential adenosine triphosphate (ATP; the fuel for muscle contractions) is produced.  These ketones can be used for energy elsewhere (e.g., the brain—which is why the ketogenic diet is promoted for mental clarity), but fat is burned at a much greater rate.  The body isn’t completely void of glucose, though.  Fats, specifically triglycerides, break down into free fatty acids and glycerol.  The liver can convert glycerol and some amino acids into glucose to be stored in the muscle and liver as glycogen, but ingesting glucose is far more efficient.  This is the “Reader’s Digest version” of ketogenic fat metabolism, but I don’t intend of this to be a lecture on fat metabolism.  I do believe it is essential to have some understanding of how the ketogenic diet works to form a foundation upon which to make a decision about whether the ketogenic diet is appropriate.

Who should consider a ketogenic (AKA “keto”) diet?  The keto diet is most beneficial for people who want to burn excess fat quickly and effectively or maintain a low body fat percentage.  It is important to remember, however, that weight management is most dependent on caloric balance.  To lose fat, one still needs to be in a net hypocaloric state.  Too many calories on a high-fat/very low carbohydrate diet will still lead to a net gain (though it is much harder to over eat on a high fat/low carb diet than a high carb/low fat diet—fats contribute to greater satiety and better insulin regulation).  The ketogenic diet was originally developed for the treatment of epilepsy.  There may be some health benefits that are inconclusive at the time.

Who should not consider a keto diet?  I would suggest that athletes should not consider a ketogenic diet.  Ultra-endurance athletes may be able to manage because they train and compete in a more fat-dominant metabolic state, but I would think that such an athlete would then require exogenous ketones (those ingested as ketones rather than those resulting from the breakdown of stored body fat or ingested fat) because the amount of stored body fat will already be low from the intensive amount of calories burned in training and competition.

Some research on the keto diet has be initiated by the Department of Defense.  Eating frequent regular meals can be challenging for our elite combat forces.  Sustaining mental acuity and preventing hunger is essential.  Keto appears to have positive benefits in this regard.  It should be noted, however, that these too likely require exogenous ketones to maintain caloric needs.

One very important consideration with regards to the ketogenic diet is compliance.  It is an easy diet to follow—simply eat moderate protein and high fat, keeping carbohydrate extremely low (usually less than a net of 50 g per day—often as low as 20-30g)—but it is also extremely hard given the necessary lifestyle restrictions.  It is much harder to dine out and socialize on the keto diet.  It is not impossible, but certainly difficult.  Alcohol is limited to fewer than one to two drinks (as one should, anyhow)—preferably dry wines and clear alcohols.  (There are supposed to be keto-friendly beers, but I haven’t tried them—and I suspect they are not the best.  So, if you are a beer drinker….)  Desserts are even more challenging (maybe worse than trying to be gluten-free).  There are some decent keto-friendly desserts, but one probably has to go out of their way to find them.  Dark chocolate is allowed, but watch the net sugars—not all dark chocolate is the same.

Something to remember when considering the ketogenic diet is that it takes a few weeks to adjust.  One may feel sluggish at first, and initially performance will be impaired.  To get the best results one needs to be consistent.  It takes commitment.  It is not something to be done on and off again.

Personally, I am less inclined to go keto.  Still, I find limiting carbohydrates effective for my metabolism.  In particular, I find I need to limit breads and grains to lose fat—but, I don’t go overboard.  What I find to work for me—and to be sustainable is to follow more of a hybrid of intermittent fasting, keto, and balanced hypocaloric eating to lose or maintain weight.  Rather than a traditional American breakfast (i.e., high-carb, mostly grains and fruit), I start with a buttered coffee (coconut oil and grain-fed butter added to my otherwise black coffee) and delay my first meal as long as I can—which is actually easy since the buttered coffee leaves me feeling fuller longer.  I focus on proteins and vegetables for lunch and snack on proteins and nuts.  By dinner, I have calories to spare and less likely to go overboard on carbs.  I might do better going much lower on carbs, but I like the flexibility of just limiting carbs based upon my training.  (I prefer to follow Renaissance Periodization’s recommendation of 0.5 g/lb on non-training days, 1.0 g/lb on light training days, 1.5 g/lb on moderate training days, and 2.0+ g/lb on intense training days.  Since I train more frequent shorter workouts, 0.5-1.0 g/lb seems best for me.  That is roughly 55-110 g per day.  This is low but not ketogenic.)  If I shoot to be ketogenic, I am likely to fall short, but, overall, my calories remain lower and I still feel pretty good.  I don’t have to panic if I am eating out or a guest in someone’s home.

Some can make keto a lifestyle.  Others, like me, cannot.  Like any diet, it should not be regarded as a short-term weight loss strategy.  The best fat loss (and other purported benefits of a keto diet) will come from sustainable lifestyle changes.  One might choose to go “keto” for a six week “cut phase” to lose body fat quickly (this is not uncommon with bodybuilders), but once the person goes back their old habits, the fat will return (if the diet is hypercaloric).  Thus, with care, a period of ketogenic “dieting” may be beneficial as part of a planned weight management strategy (i.e., periodization plan).

Keto is trending as one of the most popular diets.  It will be effective for losing fat.  If sustainable, it may have health benefits.  How it affects performance will be highly individualized, depending on genetics and specificity.  Choose wisely.  Choose what is most suitable for you.  If you are considering “going keto”, do your homework.  It is not a matter of just eating bacon, eggs, and avocados.  Fiber (or lack thereof) is a consideration, as is certain nutrient deficiencies.  It is also important to remember that caloric balance is the most important consideration in managing body fat.  You can overeat on the a ketogenic diet.

Most ketogenic diets will be about 75% fat, 20% protein, and 5% carbohydrates.  (A more traditional diet is 40-65% carbohydrate, 20-35% fat, and 20-30% protein.)  In a 2000 kcal diet, that is roughly 167 g fat, 100 g protein, and 25 g of carbohydrates.  For comparison, one slice of Dave’s Killer Bread (21 Whole Grains and Seed, my favorite) has 22 g of carbs (120 kcal; 5 g fiber; 5 g sugar), a medium apple has about 25 g of total carbs (100 kcal; 4 g fiber; 19 g sugar); and a cup of steamed broccoli has only 12 g of total carbs (54 kcal; 5 g fiber; 2 g sugar).  I am learning to replace rice with cabbage or riced cauliflower.  One cup of cooked cabbage has 8 g of total carbs (34 kcal; 3 g fiber; 4 g sugar).  One cup of riced cauliflower has 5 g of total carbs (25 kcal; 2 g fiber; 2 g sugar).  An equivalent serving of whole grain brown rice has 46 g of total carbs (220 kcal; 4 g fiber; 1 g sugars)—white rice has 53 g of total carbs (242 kcal; <1 g fiber, <1 g sugar).  A goal in any diet is to choose foods that are the most nutrient dense—i.e., have the most vitamins and minerals relative to total calories.  Keto is high in fat, but fat choices also matter.  Choose carefully.

The key to success for any diet is making lifelong changes that work for you.  Keto is not for everyone.  Of course, no diet is for everyone.  Do what works and stick to it.

Be your best today; be better tomorrow.

Carpe momento!

I am writing today following the passing of my brother-in-law, Peter.  He lost the battle—a rather aggressive battle—with ALS.

I am an exercise physiologist.  So, of course, I am interested in the connections between physical activity and health—specifically, longevity.  Teaching a Pathophysiology for Sports Medicine course years ago at Eastern Michigan University, it fast became apparent that there are two particular actions that one can take to minimize the risk of disease and to improve the prognosis of disease.  These are to exercise and stop (never start) smoking.  It is quite simple.

I emphasize the Spiritual-Physical connection.  We cannot separate our Purpose, our connection with the Universe, our role in the lives of those closest to us (and the lives they, in turn, contact), our genetics (and epigenetics), our environment, and our Physical habits (diet, exercise, etc.).  This is why I believe in “well-centered fitness”.

In reality, we can do all the right things, yet we can never know what tomorrow will bring.  (Peter was quite active and fit.  Overall, he had a fairly balanced life.)  We can only live for today (carpe diem) and in the moment (carpe momento).  I do not write on the topics of well-centered fitness as an expert.  Rather, I write as one who struggles to live my life the best I possible can—often (frequently) falling short.

Life presents no certainties—“except death and taxes” (Benjamin Franklin).  We can do our best to live long and well, but anything can happen.  So, there are really only two choices in life: be present in the moment or waste the moment worrying about tomorrow.  Jesus encouraged his followers: “Therefore do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own” (Matthew 6:34, NIV).  In other words, carpe momento.

I have been considering lately the extent to which I am present (or more appropriately: not present) for others and the space I allow for others to let their souls speak—to be more other-centered.  As one considers one’s mortality and the uncertainty of tomorrow, it is easy to become self-centered.  I would not argue that it is important to care for one’s own person and personal needs.  The Spiritual self and the Physical self are not incongruent.  We cannot be other-centered without first being self-centered—and vice versa.  In many ways, I am coming to see this as the Spiritual self and the Physical self.

We do our best to care for the Physical self (or we should).  We eat healthy nourishing foods.  We exercise.  We maintain a healthy body composition.  We get adequate rest and relaxation.  We avoid distress and injury.  We do all that we can to prolong the life we have.

We must likewise care for the Spiritual self.  This requires care of the Physical self, by also one’s Intellectual, Emotional, and Social well-being.  Caring for the Spiritual self also suggests that we understand that we have a unique role in the Universe.  This means that, rather than ask the question “Why?” when bad things happen (or, as Arthur Ashe suggested, when good things happen), we ask the question “Why not?”  Additionally—and more importantly—we ask: “For what Purpose?”

Most often the answer to the question of Purpose is never revealed until much later, as time works together the events of our lives.  I liken this to trying to put together a jigsaw puzzle without the benefit of the picture on the box.  We might stare forever at the same puzzle piece trying to figure out where it is supposed to go without considering how the image on the puzzle piece fits with the pieces that are already placed and the bigger picture.  With regard to the events of our lives, it may never be ours to fully understand.  The actual Purpose may be at the end of a long cascade of events far removed from the origin.  The Purpose may have a series of purposes affecting a multitude of people.  One can never fully know why the events of our lives occur.  Even the benefit of hindsight might only give a glimpse of the Purpose.

There is an “opportunity cost” to worrying about tomorrow.  Our greatest opportunity in life is to live life—to live in the moment and experience the present in the community of others and for the purpose of others.  We do our best to plan, but we have no control over tomorrow.  We can only control the moment in which we stand.  Surely, our actions in this moment will affect the next, and it is most fulfilling and most affective to live in the experience of the moment rather than in the fear or anticipation of the next.

We can never foresee what will be given to or taken away from us and/or the people we love.  When we lose someone we love, the tendency is to want to focus on what we won’t have rather than on what we had.  We dwell on what we are losing rather than what is coming.  We must focus on the moment we are in and not miss anything that is offers.  The pain, sorrow, fear, anxiety, loss,…, gratitude, relief, happiness, and joy we experience are now.  Carpe momento.

Recently, a friend tagged me in her comments in response to a (rather vague) Facebook post that was essentially asking how we bring the fitness industry on par with “respected professions”, e.g., attorneys and physical therapists.  I presume that the author of the initial post was asking a question about regulation and certification.  It is an interesting discussion, but far too complicated for discussion on social media—especially since the question was not very explicit.  So, I thought I would seize the opportunity to express some of my thoughts on the fitness industry.

I am a university professor of exercise science, so I prepare (or at least I try to prepare) graduates for a variety of careers relating to exercise.  Forbes recently listed Exercise Science as one of the worst degrees for employment.  Somewhere in the neighborhood of 50% of graduates will not find work in the field.  I struggle with this, but I also appreciate that an Exercise Science degree is a great stepping stone to a variety of rewarding and well-paying career—albeit careers that require additional education.  I try to encourage my students to pursue careers in medicine/health care (MD, DO, DC, PA, nursing, etc.) or rehabilitation (PT, OT, cardiac/pulmonary rehabilitation, etc.).  I also believe that strength and conditioning is a hot field for qualified students.  These careers all require some level of board certification, so the licensure question for these is rather moot.  This leaves the question: “What about the rest?”

I struggle with this question.  For one thing, college is expensive and jobs like personal trainer and fitness leader do not pay well—for the vast majority.  This means that the best will remain in the field and the rest will go on to other careers.  For me, this means my responsibility is to prepare students for more than a vocation.

I believe Exercise Science is the best major for the health professions (e.g., pre-medicine, pre-physical therapy, etc.) because the focus is on healthy living and physiological function.  While degrees like Chemistry and Biology can get someone into medical school (and not to say that physicians with these or other foundations can’t be good or even great doctors), they lack the human interaction.  They lack the preparation in relating health (or lack thereof) to personal actions—specifically, physical (in)activity and diet.  We are a heavily medicated society, in my opinion, because we treat symptoms rather than causes.  We don’t look at the lifestyle practices that often lead to disease.  Rather than address high blood pressure, for example, with diet and exercise, we are inclined to say “Take a pill.”  I believe Exercise Science-focused medical professionals are the key to better healthcare.

Invariably, more of my students are pursuing fitness-related careers.  I try my best to prepare them.  I have found, over the years, that there is less of a need to teach them the specifics of how to exercise.  The Internet and practical experience will teach much of that.  Instead, I focus on the basic physiology and mechanics of performance and adaptation.  I hope to impress upon them the ability to distinguish between good practices and the bull**** that is rampant in the fitness industry.  I also try to inject the concepts of “well-centered fitness”.  As well, my students hear all-to-often the phrase “opportunity costs”.  I try to instill an understanding of what makes for effective exercise and how to prioritize (to use opportunity wisely and effectively) the exercise.  For those who will likely change careers or be hired into other occupations, I trust that these same principles will apply.

This brings me to the state of the fitness industry.  I was perhaps naïve enter into the field 33 years ago.  I had worked for a Nautilus training center in Pittsburgh for much of high school and had the dream of one day opening my own gym.  I knew nothing of exercise science until the summer before my senior year of a Geology degree when a classmate told me about the master’s program.  (During my field experience in the gorgeous Greenbriar Mountains of West Virginia, I had opened up about my feelings that I didn’t see myself working as a Geologist and that I wanted to own a gym.  Initially, I have wanted to be a mine engineer and switched to Geology with the thought of pursuing energy resource economics—until I was bored to near-death by my Economics course.)  I explored the master’s program in Exercise Physiology and the course of my life changed.  This lead to a number of years struggling financially, a brief run installing toilet partitions, and a PhD in Exercise Physiology.  I have seen many aspects of the field, as an exercise physiologist in corporate fitness, in fitness sales, in management, as the owner of a sports performance training center, as well as a personal trainer in a variety of facilities—not to exclude as a consumer.  I continue to track trends and observe the industry.  I can’t say that I am always proud of the fitness industry.  It seems to me that the focus, in most situations, in on marketing over science.

For many pursuing a career in personal training, I might more appropriately suggest an associate’s degree from a qualified community college program.  These programs can effectively provide the essentials and adequately train professionals (still far better than the trainer who attends a weekend or week-long workshop and passes a certification exam).  Unfortunately, for these, there are not many other options should personal training not pan out.

It is regrettable that some of the best trainers fall away from the field because they get overwhelmed by the cost of living and often college debt and the poor pay that comes working for someone else.  Some remain, however, and learn what they can and break the shackles of working for someone else to start their own business.  Many of these do quite well—as they should.

To the question of licensure for fitness professionals, I don’t believe this will solve the problems in the industry.  For one thing, the industry is increasingly pressured to be creative and market trends rather than effective exercise.  If I have learned anything in 33+ years, it is that we need to stick to the basics and the basics don’t “sell”.  Licensure will not change the industry—other than weed out those who will be unwilling to invest the cost of maintaining a license.  In the areas were licensure is justified—e.g., physical therapy and occupational therapy—it is already required or is regulated by the employer—e.g., cardiac rehabilitation in hospitals.  For those that remain, I think it is important for the employer and consumer to set high standards.

Strength and conditioning (S & C) is a field that already has high-standard certifications that are respected, such as the National Strength & Conditioning Association’s Certified Strength and Conditioning Specialist (CSCS) or the Collegiate Strength & Conditioning Coaches Association’s Strength & Conditioning Coach Certified (SCCC).  These, along with extensive experience, are required to become a collegiate S & C coach.  Unfortunately, there are no high standards for sports performance training or high school coaching.  Thus, it comes down to the consumer being aware.  Parents and school districts have to be responsible to hire qualified trainers—to look at the education, experience, and certifications of the prospective coach.  Certainly, experience as a collegiate or professional athlete are not alone sufficient.

Trends in fitness abound.  Unfortunately, not all are worthwhile or effective.  Indeed, many, if not most, are useless if not harmful.  Few consumers know the difference.  Thus, it is up to the industry to self-regulate.  Regrettably, the fitness industry is highly competitive and, as a result, prone to do that which stands out rather than what is truly effective.  Effective is boring, I guess.  Practical and simplistic doesn’t sell.  In reality, though, it is what works.

Choose your trainer wisely.  Remember the basics.  Understand the basic principles of specificity, overload, progression, and recovery.  Understand the concept that opportunity costs and don’t put blind trust in a coach or personal fitness trainer.  Do your homework.  There are plenty of highly qualified professional fitness and S &C professionals.

Be your best today; be better tomorrow.

Carpe momento!

Diet is not necessarily a four-letter word (of the bad kind).  It is unfortunate that “diet” is most commonly associated with weight loss.  Diet should be considered the habitual—sustainable—eating habits we practice regularly.  It should not be considered a short-term change that follows the latest trending fad.

It is especially important that we model healthy eating habits to our young—especially girls.  It is about a healthy relationship with food and with our bodies.  Fad diets, on the other hand, perpetuate extreme body image and severe approaches to weight loss.

I am bothered by the societal pressures for everyone to have “six-pack” abs.  Ultra-leanness is the is the desired goal.  This is not healthy—especially for women.  Bodybuilders get lean, but they are not at such lean levels for prolonged periods of time.  Nevertheless, airbrushed photos in magazines and movie/television actors tell us we need to exposed abdominal muscles to look good.

For the many who are overfat or obese, fat loss is imperative.  We should seek to improve our body composition—but only to the healthy range (8-20% for males and 15-30%).  The prescribed vary from source to source.  Typical ranges fall into categories such as “very lean”, “lean”, “athletic”, “overfat”, and “obese”, in addition to “healthy”.  Personally, the labels are unimportant without an understanding of the purpose of body fat.  We need some body fat for healthy functioning (essential fat is about 2-5% for males and 10-13% for females).  Less and physical health is adversely effected.  Thus, as long as the minimal levels are met, the “ideal” percentage—provided it is in the “healthy” range—is a matter of personal preference.  Every body is different (so, choose your parents wisely).

Many of the body fat tables suggest that it is okay for one to gain body fat as one ages.  It is true that we more naturally will owing to changes in activity, but it is not an absolute.  It is okay to drift upward some over time, but age is not excuse to become overfat.  Body composition is sustainable.  There is no need to lose substantial muscle mass and gain substantial fat as we age.

As we model healthy body composition, we teach our children a healthy approach to body composition.  We model this by practicing healthy eating.  We must teach that there are just three diets: eucaloric, hypocaloric, and hypercaloric.  We must teach responsible weight management—i.e., that yo-yo dieting is never acceptable and that calorie manipulation is for the purpose of getting to a desired body composition (e.g., gaining muscle mass or losing body fat).  Consistency is most important.

Eat normal foods.  “Dieting” should not mean eliminating certain foods from one’s diet (other, of course, than “junk” foods).  Other than cleaning up the diet, our eating habits should not change much from a maintenance phase (eucaloric) to cutting phase (hypocaloric).  Weight management is about caloric balance and macro (carbohydrate, protein, and fat) balance.  While some types of food should be limited, it is mostly a matter of eating more healthy foods—lean proteins, vegetables, fruits, dairy, and limited grains—and less “junk”.  One can have his cake and eat it too—occasionally and in small portions.  Diets are often ethic or cultural.  This should not have to change.

Watch portions.  More important than anything is to watch serving sizes.  Above I say one can eat cake.  Eat a few bites to satisfy the craving and stop.  It is best to keep the binge-tempting foods out of the house.  Have dessert out where you can share a portion and not over-eat.  Eat at the table rather than in front of the television and avoid dining “family style” with serving bowls at the table.  Fix the dinner plate in the kitchen, paying close attention to serving size and portion balance (a good recommendation is a palm of protein, a fist of vegetable,  a cupped hand of carbohydrates, and a thumb of fat—more, depending on size and caloric needs).

Eat fruits and vegetables.  Carbohydrates are going from saint to demon in dieting circles.  Carbs are not, however, the enemy.  The active body needs carbs to full muscle activity.  One may lose a significant amount of body fat on a very low carb diet (e.g., ketogenic, Atkins, etc.), because the fats cannot be thoroughly metabolized (to produce adenosine triphosphate, the fuel necessary for muscular contraction) in the absence of adequate carbohydrate, but performance will be affected.  To restrict calories and lose fat, it is usually best to emphasize fresh vegetables, low glycemic fruits, and high-fiber grains—in that order of priority.

Vegetables are filling and, generally, low in calories.  Opt for vegetables that are most nutrient dense—i.e., most nutrition per volume and calories.  Choose wisely.  Include a variety of colored vegetables for more varied nutrients.

Choose fruits that are more water and nutrients than sugar.  Be cautious of glycemic index (an index of the insulin response produced by the food).  Fruits with a low glycemic index (≤ 55) will be absorbed more slowly into the blood, keeping blood glucose more stable.  Fruits with a high glycemic index are absorbed more rapidly and spike insulin levels.  Timing of consumption is important.  Foods with a high glycemic index are best reserved for post-training (intense exercise) when the muscle is starved for carbohydrate to replenish muscle glycogen.  Eating during periods of inactivity, high glycemic food will lead to a sugar crash, which will lead to greater hunger, and more likely be stored as fat.  In general, high-glycemic fruits and vegetables are the better choice.   

Limit processed foods.  It is hard to avoid processed foods in our fast-paced society.  We are conditioned for convenience.  Nearly all food is processed these days.  (Preparing a meal is “processing”.)  What one wants to avoid the packaged food with added salt, sugar, fats, and chemicals.  If you must eat packaged food, read the ingredients—not just the label.  If there are ingredients you can’t identify or added salt, sugar, fat, etc. are at the top of the list, avoid buying the food.

Packaged foods are not all bad.  Frozen fruits and vegetables, while it is possible that some nutrient value may be lost, may actually be better in the long-run, as they don’t spoil on the shelf or refrigerator.  (By the way, “fresh” grocery fruits and vegetables are not necessarily fresh.  Be aware of shelf life and what is in season.)

When at all possible buy local and from the farm.  If there are not local farmer’s markets or your schedule doesn’t permit, try to buy the freshest available fruits and vegetables.

Grains are particularly demonized in our society.  “Gluten” has suddenly become the devil.  While there are some who have legitimate gluten sensitivities (I have a sister-in-law who has celiac disease, so I have seen first-hand how miserable it can make one’s life; my daughter is also undergoing testing for sensitivities), gluten is not always a problem.  There is no need to focus on gluten.  It is better to focus on the processing of grains and the resulting glycemic index.  Refined grains are to be avoided.  Limit baked goods as much as possible—especially during times of inactivity.  When eaten, look for grains with the highest fiber and protein content.

Avoid sugars.  According to the US Department of Health and Human Services (DHHS) Each American consumes, on average, 152 pounds of sugar a year—that is approximately 3 pounds per week!!  Not all sugars are the same.  While it might be commonly assumed that all sugar has a high glycemic index (glucose has a GI of 100), sugars can range from low (e.g., fructose; GI = 19) to high (e.g., maltose; GI = 105).  Sugar, however, carry no nutritive value.  Essentially, these are “empty calories”.

Eat heathy fats.  Fats have more calories than carbohydrates or protein (9 kcal per g v. 4 kcal per g), but they are digested and absorbed much more slowly—contributing to a great sense of fullness and reducing hunger.  Across the day, more (healthy) fats my actually reduce the overall caloric intake.  Foods like high-glycemic carbs (the typical American breakfast, for example) will spike insulin and result in one becoming hungry again much sooner.

The common recommendation for fats is between 20% and 35% of the daily caloric intake.  Personally, I prefer to focus on protein and carbohydrate intake and leave fats to balance out the calories.  In other words, carbs are higher (and, thus, fats are lower) on training days and lower on non-training days.  I prefer higher fats in the morning because this hold off my hunger and minimizes the risk of binging throughout the day.  (This may be different for others.)

“Healthy” fats are simply fats that are not processed or artificial.  There are a variety of fats, and it might be a bit confusing—saturated, unsaturated, monounsaturated, polyunsaturated, omega-3, omega-6, trans-fats, etc.  Each has some nutritive value (other than trans-fats and hydrogenated fats), consumption of a variety of healthy fats is warranted.  A good rule of thumb is that if the fat has a short shelf-life (before turning rancid) and/or occurs naturally, it is healthy.  Preferred “healthy” fats include olive oil, coconut oil, avocado, whole nuts, fish oil, flax, and limited animal fats.  Hydrogenated oils (such as margarine) should be avoided.  Trans-fats are being eliminated from most processed food, but still check—better, yet, avoid processed foods and packaged bake goods.

Limit alcohol.  Alcohol is a mixed blessing.  While some health benefits have been demonstrated, we are better off not drinking alcohol or drinking only on limited occasions and in moderation.  For weight management, less than one drink per day (on average) is probably the best recommendation.  When alcoholic drinks are consumed, be aware that they are essentially empty calories.  Opportunity cost.  One drink probably means cutting 150 kcal or so from other calorie sources—so choose wisely.  Drink less and select beverages with the lower alcohol content.

Be patient.  Most important in weight (body fat) management is patience.  Pounds of fat were not gained overnight.  It will take time to get to the target body composition.  The best recommendation for sustainable fat loss is 1-2 lb per week. 

Weight will tend to fluctuate.  Don’t be married to the scale.  Allow for day-to-day fluctuations.  It is not uncommon for water weight to fluctuate ±2-5 lbs.  Monitor for trend, but don’t panic if weight jumps a little bit.

Once the desired weight is obtained, hold there for a while—a month or two, at least—to establish a new setpoint.

Model to your children that it is all about body composition—not weight!  Focusing on a number on the scale can be devastating to young girls (and boys).  Encourage children to pursue a comfortable, healthy weight.  More importantly, emphasize healthy eating.

Modeling compulsive dieting and “fad” diets sets up the child for a life of unhealthy eating.  Teach habits and avoid—at all costs—body shaming.  If the child is overweight, take greater care in the foods you buy and promote physical activity.  Never make an issue of your child’s weight.  Likewise, don’t make your issue about weight.  Weight is just a number.  Focus on being healthy.

Be your best today; be better tomorrow.

Carpe momento!

“Unless you continually work, evolve, and innovate, you’ll learn a quick and painful lesson from someone who has.”—Cael Sanderson

Lou Holtz said: “Nothing on this earth is standing still. It’s either growing or it’s dying. No matter if it’s a tree or a human being.”  Similarly, “You’re either growing or dying. Stagnation does not exist in the universe.” (Steve Siebold).  So, one has a choice—grow or die.  Better is how Penn State Wrestling Coach Cael Sanderson states it.  We have to be continually working, evolving, and innovating, if we want to success—to be (extra)ordinary.

The other day, I addressed Jordan Burrough’s suggestion that “You can’t do the same things you’ve always done and improve.”  Someone else is always working to improve.

“Be your best today, be better tomorrow” is intended less as a formula for winning than as a formula for living.  Well-centered fitness (striving for balance and continual Spiritual, Physical, Intellectual, Emotional, and Social growth) is a lifestyle.  The goal is to “continually work, evolve, and innovate” for the benefit of oneself and others.

We live for others and better ourselves to fulfill our Purpose, but we also better ourselves to be the best (albeit the best “me”).  Beyond being our best, we desire to be the best.  There is nothing wrong with this.  “Whatever your hand finds to do, do it with all your might” (Ecclesiastes 9:10, NIV).  This verse doesn’t “in some things”.  The implication is “in all things” give it your all.  Never stop growing!  Ecclesiastes 9:10 continues: “for in the realm of the dead, where you are going, there is neither working nor planning nor knowledge nor wisdom.”  In other words, “you’re either growing or dying”.

Great wrestlers study their opponents.  They learn what the preferred move is in any given situation.  Lesser wrestlers will have there go-to move.  Unfortunate for them, the better wrestler is ready—they have a counter or an attack in mind.  The best wrestlers adapt.  They have drilled extensively and can draw on a range of moves in a variety of circumstances.  They prepared, continually grow their technique, and are willing to take risks.  If not, they lose.

Life is ever-changing.  We must, too, be continually working, evolving, and innovating.  Otherwise, we will “learn a quick and painful lesson from someone who has.”

Be your best today; be better tomorrow.

Carpe momento!

“The only thing you deserve is what you earn.”—Tom Brands

The above quote is easy to accept for the standpoint of athletics—no one deserves to win.  We earn success through effort—through practice, training, strict diet and recovery strategies, coaching, etc.  When we take this into the other realms of life, it can become a bit politically-charged.  Certainly, there things that happen to people that are not earned or deserved—abuse, neglect, disease, etc.  I would, however, argue that there is a choice is how we respond to our circumstance.

There is a trend toward victimhood in our society and a tendency to feel entitled.  We feel we “deserve respect”.  We “deserve to be treated fairly”.  We “deserve to be paid more”.  We “deserve….”  It is true that people should respect others, treat others fairly, pay a fair wage, etc., but none of this is an entitlement.  We earn respect.  We earn fair treatment.  We earn the wages we make (or rather should make).

Earning does not mean getting.  That is one of life’s reality lessons—albeit a pretty crappy one.  Entitlement requires no effort.  Saying I “deserve” something doesn’t make it so.  We need to earn our way.

If I want to be respected, I must be respectable.  This doesn’t me I will be respected, but it does mean I earn the right to deserve respect.

If I want to be treated fairly, I must first treat others fairly.  It is the “golden rule”: do unto others as you would have done unto you.  This also means treating others fairly even—especially—when you are not treated fairly.

If I want to earn more money, I have to work.  It is indeed sad that many jobs don’t pay a “living wage”.  In my opinion, many jobs are not intended to or simply cannot.  This is challenging in our society as many struggle to make ends meet.  If we, as American’s, attempt define a living wage, we must compare global incomes.  To say we “deserve” what we define as a living wage is objectionable.  I live outside of Portland, Oregon where the cost of living is ridiculous.  There is a housing crisis in Portland, as there is in many areas of the US.  Rents and housing prices are obscene.  (Other areas of the US are worse.)  It is nearly impossible for many to get by.  Do they “deserve” the apartments and homes they can’t afford?  Of course, not.  Is it unfortunate?  Yes.  We don’t, however, deserve any of the material things we desire—houses, cars, smart phones, etc.  We are not entitled.

Entitlement strips people of their human dignity.  It says that they are less capable than they are.  It is, in my opinion, not a matter of worthiness—everyone is worthy.  Everyone should be afforded the same opportunity.  It is tough distinction.  There are people across the spectrum of health and money who do not deserve what they have (or have not).  Among these are those who maintain their dignity and those who have yielded their dignity.  In the end, it is only dignity that is deserved—and it is earned by one’s actions.

Be your best today; be better tomorrow.

Carpe momento!

“For younger athletes – women, especially, if it’s a male-dominated sport – I’d say be very careful to just be true to yourself. I spent a lot of time trying to emulate how a male wrestler was. They’re tough, they’re very confident, they don’t show a lot of emotion, and they push through everything. That’s not me at all. I’m a wrestler but I have emotions, I’m sensitive. When I stopped trying to be something that I wasn’t, I felt like I was freeing myself up to find ways to make it work for myself.”—Helen Maroulis

Helen Maroulis won the Women’s Freestyle gold medal at 53 kg in the 2016 Olympics—the first ever for the US Women.  She did it by being true to herself.  She is among the strong, confident women who are leading the growth of women’s wrestling and are examples for our young women.

Beyond her success in wrestling, Maroulis teaches us a valuable life-lesson—“Be true to yourself.”  Too often we want to be someone or something we are not.  We somehow think our life might be better if….  The reality is that we are unique and have our own specific Purpose.  Let someone else be who they are—that is their Purpose.  Our role is to be the best we can be.  This is what it means to be (extra)ordinary.

When we try to emulate someone else we burden ourselves trying to be that person rather than doing the things the work for ourselves.  It is fine to emulate certain qualities of the people we admire (e.g., I would love to have Dan Gable’s work ethic), but ultimately we have to “find ways to make it work for (ourselves)”.

Far too many people spend their lives under the weight of a façade.  They deny self for the image someone else has for them—what society says they should be.  As such, they really don’t live.

I believe that Spiritual well-centeredness is one’s fulfillment of his or her Purpose in the Universe.  We are born into circumstances, given physical characteristics, have unique experiences, etc. to lead us down a specific path in life—to engage in the Universe with Purpose.  Ours is not to live someone else’s Purpose.  We are to be the best we can possibly be for others.

It is indeed important to be true to oneself.  Otherwise, we are going to fall short of our Purpose.

Be the best you today; be better tomorrow.

Carpe momento!

 

Image source: Sports Illustrated