Month: September 2018

I see it a lot—ads promising programs that will have you training like a “pro”.  The first question that runs through my mind is: “Pro what?”  I mean, seriously?  Are we talking “pro” football player?  Ironman triathlete?  Marathoner?  Baseball player?  There is such a thing as “specificity”.  Each sport and athlete has different needs.  No pros train alike.  So, to say we train “like a pro”, we need to be a bit—quite a bit—more specific.

The second thing that runs through my mind is: “Why?”  Why would anyone, who is not a professional athlete, want to train like a professional athlete?  While nearly every kid dreams of being a professional athlete, few who every make it there every relish in the abuse the body takes.  The elite athlete’s body takes a beating.  Professional athletes often (always?) retire broken.  That training “like a pro” takes its toll.

Wanting to “train like a pro” means accepting the time commitment of a professional.  “Professional” means it is your livelihood.  We all know that we won’t succeed in our personal careers, if we don’t show up and put in the time.  So, let’s be clear.  You can’t “train like a pro” if you ain’t a pro.

Beyond the advantage of time, professional athletes have the support of other professionals—team physicians, athletic trainers, massage therapists, strength and conditioning coaches, sports psychologists, nutritionists, etc.  These manage training stimuli, recovery modalities, motivation, and the like.  We “amateurs” don’t have the benefit of these.

All this is to say we can’t really train like a pro.  We can, however, learn from what the pros do—and don’t do.  We can take this information and shape what can work best for each of us in our individual plans.  We can adapt the professional techniques and the science used to train the professionals, but on a much smaller scale.

Those of us “mature” adults who want to better ourselves are not athletes, per se.  Thus, we don’t need to train like athletes—let alone the professionals.  We need to train according to our personal needs and lifestyle demands.  Let’s not pretend we are athletes when we are not.  Okay.  We don’t need to do that to our bodies.  Suffice it to…

Be your best today; be better tomorrow.

Carpe momento!

I enjoy a good heartwarming story.  I admit to tearing up on the occasion of watch some such videos on social media, but, at the core, I am a cynic.  I noted this morning that “I see people film themselves doing something kind (e.g., like for a homeless person). I see people film violence being inflicted on people. What I never see is someone filming oneself putting his or her life on the line to save someone from violence.”

I find no fault in the videos of people’s reactions to good deeds—where the emphasis is on the recipient as opposed to the doer.  For example, I saw a story recently of a young man receiving a car for his birthday.  He lost his father to war when he was very young.  He dreamed of having a car his father had owned.  In short, a man many states away found the car, raised money to have the car completely restored, and delivered the car personally for the young man’s birthday.  It was a beautiful story of community not the self-promoting story of one’s own generosity.  There are many videos like this to warm the heart.

This morning, I saw a video of a man giving his shoes to a homeless man.  This is certainly a kind and generous act, and such actions should be encouraged.  What struck me about the video was that it was filmed by the actor.  Why?  Moreover, why post it on social media.  Obviously, one feels the need to promote oneself.  (Honestly, I question whether such videos aren’t staged in the first place.  I am, again, a cynic.)

Then there are the video of people being attacked, beaten, robbed, or worse.  It seems everyone is quick to pull out the phone and start recording, but no one is willing to step up and step in.  Those who do—and there should be more—never pull their phones out and film their actions.

It seems we are becoming a society that must be rewarded for our good actions.  We feel entitled to such rewards.  We revel at the suffering of others and feel good about ourselves when we act particularly human.  Personally, I find it depressing and increasingly aggravating.

I hope we all do some good today.  When we do, I hope we will do it quietly and with no need of thanks or celebration.  Let’s be human.  Let’s do good for others.  Moreover, let us intervene in the suffering of other.  Cameras off.  Hearts on.

Be your best today; be better tomorrow.

Carpe momento!

Nassim Nicholas Taleb, in his book, Antifragile, suggests that there are three types of things (people): fragile, resilient, and antifragile.  I speak often of resiliency.  Apparently, I sell it short.

Fragile people, like china, break easily.  It should be clear why we don’t want to raise fragile children (despite the fact, sadly, that is precisely what we—as a society—are doing).  We want communities of individuals who can withstand the challenges that are the opportunities life invariably affords us.

So, we encourage resiliency—that characteristic of being able to withstand life’s hard knocks.  Is it enough to teach kids just to be able to resist damage?  Of course, not.  Rocky was able to take punches, but the movies would have been less successful if he never fought back.

This brings us to the concept of “antifragility”.  I have been reading The Coddling of the American Mind by Greg Lukianoff and Jonathan Haidt (great read, in my opinion).  The authors capitalize on the idea that we can raise children who “learn, adapt, and grow” in response to life’s stressors.  Like bone and muscle, we grow—Spiritually, Physically, Intellectually, Emotionally, and Socially—only when we are stressed beyond that to which we are accustomed.  Remember the “overload principle”?  Things that (people who) are antifragile thrive when appropriately overloaded.

I have a great appreciation for the immune system (in part, thanks to one of my graduate school mentors, Dr. Michael Flynn).  By design and/or evolution, the human immune system is amazingly capable of adapting to pathogens—e.g., disease-causing viruses, bacteria, etc.  I am a firm follower of the “5-second rule”.  Okay, I don’t make a habit of eating off of the floor.  I do, however, believe in the benefit of moderate exposure to pathogens.  This is how our immune system strengthens.  The worst thing we can do for our health is to over-protect ourselves from viruses, bacteria, and the like.  I don’t run from these.  As a result, I am rarely sick.  (Track the sick-day history of any of your “germophobic” friends.  I would bet they have a high frequency of illness.)

I suggest we take a “antifragility” approach to raising our children—and to living our lives.  Don’t run from “danger” (don’t run into it unnecessarily, however).  Likewise, don’t create an obstacle-free environment for children.  View challenges as opportunities—as stimuli for growth.

The other day, I received an e-mail from my daughter’s school regarding an upcoming fieldtrip to a ropes course.  I trust that the message was unintentional (and leave it up to me to pick up on it), but the e-mail stated that they will have the students “trying the challenges within their comfort zone.”  I understand that the intended message is that they will not make the child do anything they are not comfortable doing.  I understand that they have to say this or certain parents would cause a stir.  Personally, I want my daughter to reach beyond her comfort zone.  Anything “within” one’s comfort zone is not a challenge.

I would like to see schools once again have permission to contest the fragility of our children.  This means that we as parents have to stop creating an imaginary comfort zone and stop overprotecting.  We have to accept that there will be failure and heartache.  There will be tears, as well as celebration.  There will be bumps and bruises and hurt feelings, but there will be amazing growth.

Be your best today; and be better tomorrow.

Carpe momento!

If you desire to have lean six-pack abs, here is what you have to do:

1. Choose your parents wisely. Most people who have a six-pack tend to more naturally be so.  True, many have to work at maintaining them, but having the right genes probably contributes the most to one’s natural physique.  The reality is that, if your parents struggle with body fat, so too are you likely to struggle.

2. Maintain a consistent diet. By “consistent”, I mean, maintain your calories relatively close to the maintenance range for having a lean physique.  Constant “yo-yo” dieting will ultimately cost muscle mass.  Eat lean with sufficient calories to fuel performance and muscle growth.

3. Avoid prolonged abdominal workouts. All the sit-ups and planks in the world won’t give you a six-pack if you maintain the “soft cooler” (I like to say “I have a six-pack, I just keep it in a soft cooler.”)  One cannot “spot reduce” abdominal fat, and, as long as there is fat under the skin, the body will look fat.  Whole-body workouts that engage the core muscles will strengthen the abdominal muscle—and burn more calories in the process.  Squats will do more to strengthen the abs and burn fat than will crunches.  Focus time spent on abs instead on intense strength training (with the basic 5—squats, deadlifts, bench, rows, and presses—as the foundation), HIIT, and HIIRT to maximize muscle hypertrophy and energy expenditure.

4. Cut the crap. Cutting alcohol is possibly at the top of this list.  Few people, who don’t naturally have a lean physique, can have a six-pack and have a six-pack, too.  Also, say “goodbye” to desserts and cheat meals.  If one is smart with his or her diet and manages calories and macros well, one might be able to have a small occasional dessert and maintain a six-pack.  The definition of “dessert” will likely have to change for most of us.  The good news is that there are some delicious options for those who can moderate.  Forget about chips and other “junk food”.  Clean and healthy eating is essential to a sustained six-pack.

5. Time it for the beach. Even the best physique athletes are not in show-shape 365-days-a-year.  Most will have some cutting to do leading up to shows and photo-shoots.  Your favorite actor?  They, too, are likely to be a bit “out of shape” when they aren’t on the set.  So, maintain a healthy body composition for most of the year and do a “micro-cut” when you need to show more skin (i.e., restrict the calories a bit more for 4-6 weeks before the beach vacation—but don’t expect to be able to trim more than 8-12 lbs).  Sustained fat loss takes time.  Expect to safely and effectively shed fat at a rate of 1-2 pounds per week.

6. Don’t buy into the idea that you have to show abs to be in shape. Body builders, physique athletes, models, and actors may need to shed excess pounds for shows and photo shoots, but most of us don’t.  So, choose to maintain a healthy body fat.  If we are honest with ourselves, few of us will ever be running around shirtless where any one is going to care.  Enjoy life and don’t stress over body fat.  Strong, athletic muscle trumps skinny with abs showing any day.

Be your best today; be better tomorrow.

Carpe momento!

I enjoy a good wrestling meme.  I find great life lessons in the sport of wrestling.  I recently saw one that I am inspired to share.  It read: “When life knocks you down on your knees… Remember! You are in a perfect position to shoot for a double leg takedown!”

Very often one might see the similar meme: ““When life knocks you down on your knees… Remember! You are in a perfect position to pray.”  No disagreement, here, but….  Pray is often our first line of offense, but it should not be one’s only step.  In prayer, one often seeks escape.  In reality, we are often where we are—on our knees, so to speak—for good reason (uncomfortable as it may be).  So, yes, pray, but then look for what you are supposed to do.

All of life’s difficulties have the possibility of leading to great things.  History is full of people who take tough circumstances to springboard to phenomenal success.

I am reminded of the biblical example of Esther: “And who knows but that you have come to your royal position for such a time as this?” (Esther 4:14, NIV).  When we are knocked to our knees, there is no better time to ask, “who knows if I am here for a time such as this?”

If found on your knees, consider the opportunity.  There might just be a double takedown to be scored.

Be your best today; be better tomorrow.

Carpe momento!

A friend shared an article about cardiologist warnings against the ketogenic diet.  Personally, the jury is still out for me on the “keto diet”.  I have no doubt that it will result in fat loss (as will any diet that is hypocaloric), especially in more sedentary individuals.  I have tried to significantly restrict carbohydrates, but I do feel a significant reduction in my exercise capacity.  So, I tend to only modestly restrict carbohydrates (I prefer 0.5-1.0 g per pound of body weight, since I train frequently but not for long durations).  This, with the addition of creatine HCl, seems to keep my work capacity high.  I am eating more fat, though.  It tends to curb my appetite.  I don’t go crazy with the fats, though.  I find my buttered coffee (coconut oil and range-fed butter) in the morning and a bit more olive oil, avocado, and almonds do the trick.  I try to make sure the fats I eat are “premium” fats.

Whenever I see discussions about the “keto diet”, I invariably see images of piles of bacon.  I get it.  American’s love their bacon.  Me?  Not so much.  I prefer to eat leaner quality meats.  If there are warnings to be had about the cardiology risks of going keto, it might best be focused on what is making up the diet.  High fat, without concern for the quality of the fat, cannot be good for the body—let alone the heart.  (Though, I do tend to side with the argument that a high-sugar diet is much more to blame for heart disease than high-fat.)

I don’t eat bacon.  I haven’t for over 30 years.  (Believe it or not, I can’t even tolerate the smell anymore.)  I stopped eating it for religious reasons, and, while I don’t feel particularly bound to these restrictions, I still maintain them.  Indeed, my system has so adjusted that the slightest amount of pork fat will upset my digestive tract (thinking there might have been good reason for God to have instructed the Israelites not to eat certain foods).  I suppose I can train it to receive pork, again, but I don’t (though pepperoni is tempting).  It is a personal choice, but I also consider that there are far better sources of protein that I can be eating.

Keto is high-fat, but it doesn’t mean “a lot of fat”.  Remember, it is caloric balance that determines weight management above all else.  Too many calories of fat or too many calories of carbohydrates will lead to fat gain (as will too many calories of protein, by the way).

Priority is protein.   Most recommend about 1 gram per pound of body weight.  This should be “premium” protein—chicken, lean beef, etc.  If I could, I would eat more bison—lean and nutritious.  Bacon is mostly fat.  It is fat that makes it so “tasty”.  It is also saturated fat—and a lot of salt.  The jury is still out on the risks of too much saturated fat.

If one is going to forego the carbs for fats, choose wisely.  Olive oil, avocado, nuts, coconut oil, etc. are generally considered “healthy” fats (though “premium” is perhaps a better term.  Eat whole eggs—a great source of protein and the yolk is not the demon it was once painted to be.

Don’t forget fiber when eating a higher fat diet.  First, it can contribute to fullness—without the calories (insoluble counts for 0 calories; soluble counts for around 2 kcal per gram).  Most importantly, it will assist the health of the digestive tract.  Thus, nutrient dense vegetables and fruits are essential.  Choose wisely, and one can eat far more vegetables than bacon on a calorie-restricted diet.

Be your best today; be better tomorrow.

Carpe momento!

“When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself.”–Tecumseh

I call it “grattitude” (gratitude + attitude).  Some days—many days—it takes quite a bit of energy to muster it.  It takes energy, but I consider it my responsibility.

Tecumseh states it so very well: “If you see no reason to give thanks, the fault lies in yourself.”  There is always something about which to be grateful.  Finding the one small thing is like water finding its way to a crack in a dam.  The bit of grattitude has momentum—albeit small, at times.  That small bit of positive movement invariably builds.  Given sufficient focus grattitude can break the wall of negativity.

The key for us is to begin the day with whatever grattitude we can generate and go forward.  Don’t look at what you have to do today.  Consider the opportunities that lie before you.  Be grateful for what you get to do today.

Be your best today; be better tomorrow.

Carpe momento!

In physiology, Wolff’s Law states that bone adapts to the loads under which it is placed.  In other words, bone is shaped by the stresses placed upon them—it remodels itself according to the forces acting on it.  People are much the same.

Sadly, in our over-protective world, we tend to believe the opposite.  We seek to avoid unnecessary stressors and challenges.  We seek to shield our young from any discomfort.  Unfortunately, this only weakens the spirit, like it does the bone.

Nietzsche wrote one of my favorite quotes: “that which does not kill you makes you stronger”.  I often think about this in times of difficulty and trial.  I am, after all an Armstrong—our family motto is Invictus Maneo (I remain unvanquished.)  I know that what has happened in my life has brought me to where I am, today.  (And that which happens today will make me who I am tomorrow.)

As we go through adversity we are shaped for the better—if we allow ourselves to be.  We need never run headlong into struggles—they will invariably find us—but we should never hide ourselves.  Moreover, as parents, teachers, and coaches, we should not shield children from struggles.  Children must be afforded the opportunity to face the realities of the world—with the comfort and knowledge that adults are there to support and comfort them.

Every day is an opportunity to struggle—to exceed our comfort zone—and to grow.  In the early years of the American space program, scientist learned that the exposure to weightlessness rapidly weakened the bones of the astronauts.  The inverse of Wolff’s Law is true.  If the bone is underloaded it will weaken.  So, too, in the human character.

We grow resilient by being resilient.  This is not to say that children should be traumatized to make them better adults.  Such a notion is nonsense.  The point is not to willfully and painfully stress a child to grow emotionally.  No, that is abuse, and abuse does not promote growth.

I see emotional development, like I see physical development, with the eyes of an exercise physiology.  (I see all the dimensions of well-centered fitness—Spiritual, Physical, Intellectual, Emotional, and Social—from this perspective.)  The overload principle applies.  For emotional development to occur, the individual must be stressed beyond that which he or she is accustomed.  In other words, one must be stressed beyond their comfort level, but within the capacity to recover and adapt.  Much like excessive acute or chronic overload may cause irreversible physical damage (e.g., “overtraining”), so, too, can excessive emotional overload.  Too little stress—i.e., overprotection—however, has no stimulus for growth and may ultimately weaken the individual.  Just the right level of overload will, nevertheless, produce strong, resilient adults.

Manage the obstacles before our young, but don’t remove them.  Let them struggle (within reason) and grow.  Encourage them to be their best today; and be better tomorrow.

Carpe momento!

I have an ear worm.  Kansas’ “Dust in the Wind” is stuck in my head.  It is one of the great classic rock songs, but its lyrics can be somewhat troublesome.   I Googled the lyrics to look more closely at the words and came across an analysis of the song.  (I will leave the reader to view this for himself or herself– https://www.popsongprofessor.com/blog/2016/02/29/what-does-dust-in-the-wind-by-kansas-mean.)  Essential there is no surprise: “’Dust in the Wind’ by Kansas is about life being meaningless and how our dreams and passions really mean nothing.”  The author even underscores how this message is underscored in the Bible (Ecclesiastes 1—“everything is meaningless”).  This seems like a pretty depressing reality.  What then is the take-home message?

I close my eyes only for a moment, and the moment’s gone.  Carpe momento.  Our life passes in a flash.  The older we get, the faster it seems to pass.  Life goes on, and, if we don’t live in the moment, that moment will quickly be gone.

I see photos of my children and it underscores this.  It seem like only yesterday that I held my newborn son for the first time.  Now, he is fast becoming a man.  I wonder.  How many moments with my son and daughter did l let pass unnoticed?

No one knows what the next moment will bring.  We must, then, live for the now—we must carpe momento!

All my dreams pass before my eyes, a curiosity.  Dreams are fleeting.  Everyone has dreams.  Rarely do our dreams become reality.  Sadly, we rarely pursue our dreams as more than “a curiosity”.  Sad, really.

Just a drop of water in an endless sea.  Sobering.  This implies that our life is meaningless.  In the big picture, it is.  This is not disheartening, however.  Rather, it is humbling.  If at any point we think we are “special”, we must realize that we are “just a drop of water in an endless sea”—no greater (but, certainly, no less) than another.  We are nothing special.

All we do crumbles to the ground.  All that we do has limited significance.  We desire to leave a “legacy”, but this is a false hope.  All that we do will soon be forgotten.  Eventually, we all die and fade into history.  This does not, however, minimize the significance of what we do today.  If we are worried about being remembered tomorrow, we are missing the point.

Nothing lasts forever but the earth and sky.  Again, our significance is in what we do today.  I, personally, think that “nothing” is a bit of an overstatement.  But from a Physical sense this is true.  Physically, we return to the earth.  (I’ll spare the gory details.)  All that is physical deteriorates and “crumbles to the ground”. In a Spiritual sense, I can only agree to a point.  Spiritually, we are all connected.  Thus, what we do—or don’t do—has a lasting impact.  Our effect on others—and the ripples our impact creates—is carried on though over time our direct significance fades.

It slips away…and all your money won’t another minute buy.  Power and money do not make one’s life more significant than another.  Life is fleeting…no matter who we are (or think we are).  Too often, we are so focused on preparing for the future that we completely neglect the now.  We worry about tomorrow when we cannot know what tomorrow may bring (Matthew 6:34).  We must, then, cherish the moment.  If we neglect this out of concern for the future—no matter how well-intended—we lose.

If we don’t carpe momento, we are either preparing for a tomorrow that comes with no guarantees or, we are dwelling on our mortality.  The latter is morose.  I think of the character, Siggy, from What About Bob?  The young boy wears black and dwells on his mortality: “There’s no way out of it…. You’re going to die…. I’m going to die…. It’s going to happen…. What difference does it make if it’s tomorrow or in years?”  Of course, Bob Wiley, gives him something else to be afraid of—Tourette Syndrome.

Dust in the wind.  Yes, we are all going to die.  There is no escaping our mortality.  We are but “dust in the wind”.  Nevertheless, we can live in the moment and make the moment matter.  Dust in the wind is not without significance.  The point is not that we are dust.  The point is that we are carried in the wind to uncertain places.  Make the moment matter!

Be your best today; be better tomorrow (should tomorrow come).

Carpe momento!

Dust in the Wind

“I close my eyes only for a moment, and the moment’s gone
All my dreams pass before my eyes, a curiosity

Dust in the wind
All they are is dust in the wind

Same old song
Just a drop of water in an endless sea
All we do crumbles to the ground
Though we refuse to see

Dust in the wind
All we are is dust in the wind
Now don’t hang on
Nothing lasts forever but the earth and sky
It slips away
And all your money won’t another minute buy

Dust in the wind
All we are is dust in the wind
(All we are is dust in the wind)
Dust in the wind
(Everything is dust in the wind)
Everything is dust in the wind
(In the wind)”

Writer: Kerry Livgren

I have a two wonderful kids.  My 13-year-old wrestles and plays lacrosse.  In his free time, however, I am usually struggling to limit his time on the PS4.  He is tall (5’11”+) and lean (150 lb or so).  He can eat pretty much everything—and pretty much does.  My 10-year-old plays basketball and is generally pretty active.  She recently requested that I renew my wife’s Daily Burn membership.  Still, we struggle most with regards to her eating habits.  Understanding healthy eating is difficult enough for most parents.  For children to understand what and when to eat is far more difficult.  As parents, we are exposed to much misinformation about nutrition and exercise.  Some of us have the education and the understanding.  Nevertheless, it is challenging to pass on the right information to our children—at the right time.  (Even for a PhD Exercise Physiologist.)

As parents, we begin by improving our own eating habits and getting our exercise and dietary habits in order.  Our children learn best by our example.  (“Do as I say, not as I do” does not work.)  Even with the best example, our kids will still be inclined to desire sweets and ill-timed and ill-advised snacks—especially, when we are overly restrictive.

I know the struggle.  I’m sure my wife and I are not alone in trying right our children’s exercise and eating habits.  So, I have a recommendation for parents who want some effective tools in their belt.  I have frequently mentioned Renaissance Periodization as a reputable source of information on the healthy diet.  They have scored points, yet again, with their latest release, Fueling the Adolescent: A Nutritional Guide for Parents of Young Athletes and Non-Athletes Alike, by Paul Salter and Jen Case.  It is a great resource that effectively considers the needs of the early adolescent (pre-pubescent, 10-13 years), the middle adolescent (during puberty, 13-15 years), and the late adolescent (post-puberty, 16-18 years).  It is intended for parents, educators, and all others seeking to promote healthy, performance-driven eating to last a lifetime.  I could summarize, but I’d prefer to see as many parents as possible* read this books.  Below is a link to the site where the book can be purchased:

https://renaissanceperiodization.com/fueling-the-adolescent

*I do not have any financial ties to Renaissance Periodization.