Month: October 2018

It is that time of year, again. I don’t like it, but I am the one who gets the opportunity to hand out treats to the little beggars–I mean, trick-or-treaters. What is the Halloween equivalent to Scrooge? That’s me. The worst part is that the candy is so darn tempting.  It is hard to resist a few (too many) mini Snickers or Peanut M&Ms or…. I have really been avoiding sugar these last few months, so it is going to either be much easier or much harder. To avoid temptation, this season, I might try:

Grapes. A sweet, healthy alternative for candy, but grapes are still relatively high in sugars and calories. Maybe keep a bowl beside the trick-or-treater bowl. Grapes, however, are not chocolate.

Dark chocolate.  A few squares of a good dark chocolate (with a high percentage of cacao, e.g., 82%) might just take away the craving. Less sugar. Antioxidants. Etc. This is a reasonably healthy alternative.

Buttered coffee. A big ol’ mug of coffee with some grass-fed butter and coconut oil is a low-calorie (relative to those sugary snacks) that can curb the appetite for sugar—at roughly 220 kcal.

Restrict carbs for most of the day. Keep the carbohydrates below 50 g for the day (as near zero as possible) will allow for some sugary indulgences at the end of the day. Insulin spike might also give you a crash into bedtime. Limiting carbs and eating primarily low fat protein and high-fiber vegetables throughout the day will spare excess calories. It is best to restrict caloric intake throughout the day and eat a filling meal of mostly vegetables before the trick-or-treaters arrive. A full stomach will be less inclined to cry out for sweets. The last thing you want is to see a drop in blood sugar just as you are filling the treat bowl.

Enjoy some sweets.  If you can limit yourself to only Halloween, the sweet binge is not going to be too damaging to your body composition.  The challenge is the leftover candy and all the loot the kids bring home. Good luck!

Go a little harder and longer on the exercise.  I am not one to recommend exercise as a punishment for food.  We should eat to fuel our performance, but, on occasion, there is nothing wrong with a little “preemptive exercise”.  Add a bit more effort to the workouts this week to increase energy expenditure and limit yourself to mostly low-calorie nutrient-dense foods.  Leave the tank running a little empty, just in case your willpower fails.  All those extra sweets may actually fuel more intense and longer workouts—leading to possibly greater gains.  So, maybe Halloween isn’t so bad, after all.

Be your best today; be better tomorrow.

Carpe momento!

Saturday, October 27^th, a man walked into the Tree of Life synagogue in Pittsburgh—my beloved hometown—and shot and killed 11 people and wounded six out of pure hatred. Add this to a long list of hate crimes and mass shootings across the country. It painful to see this in any city, but this is “my city”.  It will be politicized and, in a couple of weeks, something will take its place in the news.  Eleven will still be dead and another city will remain shaken.  Pittsburghers are a strong breed and the city will rally in support of the families and the Jewish community, but across the nation we need to rally to end the divisiveness and hatred.

I am seeing the hashtag “#lovethyneighbor (no exceptions)” appearing across social media.  Ordinarily, I am not a hashtag kinda guy, but this one sticks. I don’t know the motives behind the shootings other than some evil led a man to want to “kill Jews”. My heart breaks.

This is America—the land of freedom (religious and otherwise). We cannot tolerate any actions that deprive our neighbors of their freedom to express their faith and to live peacefully within the law of the land.

When Christ admonished his disciples to “love your neighbor” (the second great commandment, Mark 12:31), I don’t believe he saw a need to include “no exceptions”. This is implied. If any of us who profess to be Christian—that is, followers of Christ—we cannot pick and choose who we will call our “neighbor”. Our neighbor is anyone with whom we share this planet called “Earth”. It excludes no race, ethnicity, religion, sexual orientation, or political party. We do not have the luxury to pass the Samaritan lying beaten in the ditch.  We are commanded to show mercy and to love even our enemy. Somehow, we seem to have forgotten these teaching—or maybe we choose to ignore them?

I pray that the shooting in Pittsburgh is the last such heinous act. I am not naïve. I am hopeful. I want to see the vitriol and dissension end. It is beyond political. It is a cancer of the heart.  It is a Spiritual void. The cure can only come from each of us doing our collective part to “#lovethyneighbor (no exceptions)”.

Carpe momento!

I cut my son’s hair.  I usually do a great job.  Tonight, he moved, and I had to cut the top a bit shorter—quite a bit shorter—than usual.  He lost his personal style.  The new haircut looks good, but he is disappointed.  I feel bad.  He feels bad.  We’ll both get over it, though.

The thing about hair?  It grows back.

Life is going to deal us a bad hair cut from time to time.  When it does, we have to accept it.  We just have to let it “grow back”.  It will look fine.

A bad hair cut doesn’t define us.  My son has temporarily lost his “style”, but his hair is not his person or personality.  He is the awesome teen that he is.  He gets better every day.  Maybe a new personal style will emerge from this mishap.  Time will tell.

Maybe it is time for me to stop trying to be a barber.  (Most times, though, I do a pretty good job.  In the past, the professionals have not followed instructions or done a great job.)  Maybe I need to let go….  As a parent, I have to let him grow and become who he is to become.  As a barber,…, well, I am not a barber.  My mistake may grow into a great new style for him.  After all, even at our worst, we are shaping the people around us.  That’s life.

Be your best today; be better tomorrow.

Carpe momento!

Image source: Dumb and Dumber (1994)

Something happens when one habitually “diets” (that is restricts one’s caloric intake—is hypocaloric).  When the goal is to lose weight, that is what happens.  Weight as measured on the scale drops, but at what cost?

Chronic “dieting” may lead to a loss of body fat, but almost certainly leads to a loss in muscle mass.  Over time, fat is lost and gained, and muscle is permanently lost.  The dieter may, then, become “skinny fat”.

As well, one can become skinny fat over time, all the while believing they “weigh the same as they did in high school”.  The scale, you see, can be deceptive.  The scale only measures weight.  It does not define the composition of the weight—i.e., how much lean tissue (e.g., muscle and bone) and fat that makes up the body.

Years ago, as a young exercise physiologist, I took skinfold measurements (a technique used in measuring body composition) on an older woman who looked rather lean—some would describe her as “slender”.  When I measured the triceps fold (on the back of the arm), I realized that it was all (well, mostly) fat.  There was very little muscle.  She was “skinny fat”.

Dieting alone is a poor way of managing body weight.  (Focusing on weight alone is a poor way of managing body composition.)  Restricting calories with little focus on nutrient content or proper exercise is not effective.

Avoid being skinny fat by lifting weights—with progressive overload (in other words, lifting heavy).  Cardio is healthy, but it can work counter to the goal of getting lean.  Resistance training builds muscle which improves body composition without weight loss.  Indeed, body weight may actually climb while body fat drops.  After all, most of us would rather eat food, right?

There should be little fear of building “excessive” muscle.  First, most of us can work our tails off and not gain “excessive” muscle.  Second, many of us are unwilling to put in the level of work necessary to build an appreciable amount of muscle.  If the goal is just to be healthy, lift modestly and eat a healthy diet.  Include cardio—preferably some HIIT—and high-intensity interval resistance training (HIIRT).  Over time, body weight may go up or stay the same (possibly even increase) in response to resistance training.  As long as one is adding muscle, and not gaining fat, body composition is improving.

It is okay to be “skinny”.  If one wants to be skinny, be “skinny lean”.

Be your best today; be better tomorrow.

Carpe momento!

There are plenty of inexpensive options for exercise, but you get what you put in.  Many gyms offer memberships for less than $10 monthly payments.  This usually requires an initiation and/or annual fee, but is enticingly cheap.  It is a great deal—if you use it.

How can a gym afford to offer memberships for so little?  The sell a lot of memberships.  With so many memberships sold, the management, necessarily, does not want you to come to the gym—at least not frequently.  Of course, they will want you to renew when the membership contract is up.  (Be aware that the contract may actually require that you inform them that you don’t want to continue the membership—that just expired.)

But nothing is stopping you from using the membership.  So, if you got it, use it!

There are also the online workout memberships that are, likewise, quite affordable.  Again, the company is not concerned whether or not you use the membership.  The just want your money (now, that doesn’t mean they are not concerned for your health and fitness).  They are a business that is required to make a profit.  Whether or not you take full advantage of the opportunity is your choice.

It is easy with such inexpensive memberships to ignore the fact that we are not using it and think we’ll use it “next month”.  It is only $10 a month, after all.  The logic is poor, of course, but it is easy to convince ourselves that it is a great deal.

It is a better deal the more you use the membership.  (Unfortunately, you have to hope that few others realize this.)  Again, the choice is yours.  Use the membership!

Exercise is important.  It is an investment in time and money.  Waste neither.

Be your best today; be better tomorrow.

Carpe momento!

I was a bit bummed giving up our rather expansive basement in Michigan when we moved to Oregon (where basements are pretty much non-existent).  We had a well-equipped home gym with plenty of room to move and to grow.  We went from having a 16’x16’ area of rubber flooring with room around the mats and open walls to an 8’x12’ space in the garage with kayaks on the one wall.  Somehow, I have still managed to acquire more equipment.

Space can certainly be an issue when considering a home gym.  It can be done, though.

Perhaps the biggest consideration with a home gym is the floor.  I would not recommend installing a gym on an upper floor—unless it is the only alternative.  A solid, concrete floor is best, especially if one plans to lift heavy (e.g., deadlifts).  As such, a good 0.5-inch or 0.75-inch rubber flooring is a good investment.  (Some might even prefer to build a modest lifting platform out of wood.)  For most lifts, a power-rack of some sort is useful—for squats, bench, presses, etc.  Along with this, a good adjustable bench offers versatility.  For weights, buy what you need and add as you grow.

I have a Yukon Caribou III System with Smith machine and high/low cable pull (around $900).  We added a dip bar for another $55.  This system has a solid construction and a relatively small footprint.  There is not much I can’t do with it.

There are also some great systems that fold to the wall when not in use (e.g., Rogue Fitness for around $500).  They have a pull-up bar, but there is no cable option.  If you need to share your garage gym with the family car, though, this is a great option.

Weights really don’t take up much space and cost much less than a gym membership over time.  The beginner can easily start with a standard Olympic set (7’ bar, 2-45#, 2-35#, 2-25#, 2-10#, 2-5#, and 2-2.5#; 290# total) and add plates as needed.  A second Olympic bar is recommended for “super-sets”, and at least 2 more 45s and 10s.  A decent quality rack for storage is essential for tight spaces.

Fixed dumbbells take up a lot of space and have little versatility.  I would recommend at least one set of adjustable dumbbells and extra plates.  (I currently have 3 sets, i.e., 6 dumbbells, with 8-25#, 8-10#, 8-5#, 8-2.5#, and 4-1.75# plates.  This permits weights from the unloaded bar, ~5#, to 160#.)

Beyond the basics, you just add icing to the cake.  My most recent addition was a rack for our Bulgarian bags, which were taking up space on the floor.  We also have a Yukon glute-ham and butt & thigh shaper (neither get much use).  Other bars and cables can be added, too.

Cardio equipment takes up space, but might be desired.  We had to retire our Tetrix ClimbMax stepper (we bought used) after about 12-years+ of regular use.  Treadmills are gluttons for space (and, frankly, we have the outdoors).  We bought a modestly priced spin-cycle that is suiting us well.  I like it for HIIT workouts and short “Tabata” cardio sessions.

All-in-all, our 8’x12’ space is suiting us well.  For all the low-maintenance use we have gotten out of the investment, we have saved years-worth of gym memberships.  There are also few excuses not to workout.  (I still managed to work out all but a few days when the other half of the garage was taken over by cabinets and materials for a kitchen remodel.)

Considering a home gym?  Start with what you need, buy quality, and progress as needed.  Use the space effectively and safely.  Allow enough room to move around and load weights without putting your spin at risk.  Create a space that you will enjoy to use.

Be your best today; be better tomorrow.

Carpe momento!

Two songs.  Two artists.  Same title.  Very different attitudes.

I was a teenager in the late 70’s.  I saw the Charlie Daniels Band twice in concert.  I was (and still am) a huge fan of Lynyrd Skynyrd.  Both bands have songs I like with the same title: “Simple Man”.  I saw a video on CDB’s “Simple Man” the other day.  I was torn when listening to the song.  While I share Charlie Daniels’ emotion, I also sensed that there has to be a third way to dealing with the issues confronting America, today.

Skynyrd’s “Simple Man” presents the man I wish my son to become.  It gives a hope of becoming someone positive in the world, as opposed to someone on the defensive.

Become your best today; become better tomorrow.

Carpe momento!

“Simple Man” (Lynyrd Skynyrd)

Mama told me when I was young
“Come sit beside me, my only son
And listen closely to what I say
And if you do this it’ll help you some sunny day”

“Oh, take your time, don’t live too fast
Troubles will come and they will pass
You’ll find a woman and you’ll find love
And don’t forget, son, there is someone up above”

“And be a simple kind of man
Oh, be something you love and understand
Baby be a simple kind of man
Oh, won’t you do this for me, son, if you can”

“Forget your lust for the rich man’s gold
All that you need is in your soul
And you can do this, oh baby, if you try
All that I want for you, my son, is to be satisfied”

“And be a simple kind of man
Oh, be something you love and understand
Baby be a simple kind of man
Oh, won’t you do this for me, son, if you can”

Oh yes, I will

“Boy, don’t you worry, you’ll find yourself
Follow your heart and nothing else
And you can do this, oh baby, if you try
All that I want for you, my son, is to be satisfied”

“And be a simple kind of man
Oh, be something you love and understand
Baby be a simple kind of man
Oh, won’t you do this for me, son, if you can”

Baby, be a simple, be a simple man
Oh, be something you love and understand
Baby, be a simple kind of man

Writers: Ronnie Van Zant, Gary Robert Rossington

“Simple Man” (Charlie Daniels Band)

I ain’t nothin’ but a simple man
They call me a redneck I reckon that I am
But there’s things going on
That make me mad down to the core.

I have to work like a dog to make ends meet
There’s crooked politicians and crime in the street
And I’m madder’n hell and I ain’t gonna take it no more.

We tell our kids to just say no
Then some panty waist judge lets a drug dealer go
Slaps him on the wrist and then he turns him back out on the town.

Now if I had my way with people sellin’ dope
I’d take a big tall tree and a short piece of rope
I’d hang ’em up high and let ’em swing ’til the sun goes down

Well, you know what’s wrong with the world today
People done gone and put their Bible’s away
They’re living by the law of the jungle not the law of the land
The good book says it so I know it’s the truth
An eye for and eye and a tooth for a tooth
You better watch where you go and remember where you been
That’s the way I see it I’m a Simple Man.

Now I’m the kinda man that’d not harm a mouse
But if I catch somebody breakin’ in my house
I’ve got twelve gauge shotgun waiting on the other side

So don’t go pushing me against my will
I don’t want to have to fight you but I dern sure will
So if you don’t want trouble then you’d better just pass me on by

As far as I’m concerned there ain’t no excuse
For the raping and the killing and the child abuse
And I’ve got a way to put an end to all that mess

Just take them rascals out in the swamp
Put ’em on their knees and tie ’em to a stump
Let the rattlers and the bugs and the alligators do the rest

You know what’s wrong with the world today
People done gone and put their Bible’s away
They’re living by the law of the jungle not the law of the land
The Good Book says it so I know it’s the truth
An eye for and eye and a tooth for a tooth
You better watch where you go and remember where you been
That’s the way I see it I’m a Simple Man

Writers: Charlie Daniels, William J. DiGregorio, John Louis Gavin, Charles Fred Edwards

Last week, my wife had to opportunity to help an older couple at the grocery store.  The woman appeared to be suffering from dementia and needed to use the restroom.  The husband appeared overwhelmed and distraught.  My wife offered to help the couple to the relief of the husband.  After the couple went on their way, my wife wished she had follow up to see if she could be of any other help.  Her father had passed from Parkinson’s and suffered with dementia in his final months.  It was quite a heavy burden on my mother-in-law.

We had been talking the day before about a “two doors down” program our church back in Michigan had implemented.  The idea was that there are people in our communities (e.g., “two doors down”) who have problems with which we can be of assistance but of which we are often unaware.  My wife was wanting to bump into the couple to offer that, if they need help from time to time, maybe she could help.  She also began to wonder who might be beginning to struggle with life issues that can use help, but maybe don’t even realize it yet.

For many people problems begin to develop, and they are not aware of how overwhelming they are becoming until, well, they are overwhelmed.  The reason might be pride or shame, but more often it is just that the person is so busy dealing with the growing issue that they don’t know they need help—let alone have the awareness to ask for help.

As communities, we need to get back to a sense of awareness.  We have countless opportunities to “be neighborly”—to be perceptive of the needs of others.  Ideally, we are seeing ways to help before the neighbor feels compelled to ask.  We must realize that most people may never ask for help.

We need to be aware.  Aware is not “nosy”.  Aware is just being present and conscious of another’s suffering.  It is “Spiritual well-centeredness”—i.e., turning the focus away from self to the presence and needs of those around us.

Be your best today; be better tomorrow.

Carpe momento!

“Everyone has a different genotype.  Therefore, for optimal development, everyone should have a different environment.”—Dr. James M. Tanner

For years, Da Vinci’s “Vitruvian man” was the model for the perfect human physique.  “In 1925, an average elite volleyball player and discus thrower were the same size, as were a world-class high jumper and shot putter” (David Epstein, The Sports Gene).  Today, the average elite shot putter is now 2.5 inches taller and 130 pounds heavier than the average international high jumper.  Why?  Epstein suggests that it is the because “winner-take-all” markets of sports of the early twentieth century began to favor more rare and highly specialized bodies that promoted greater success.  Today, we see a wide spectrum of “athletic” bodies—except when it comes to the media we are fed on a regular basis (and the models used to demonstrate “fitness”).  Recently, Sports Illustrated did an excellent photo piece that supported the diversity of the athletic body.

Just as athletes are different, so are non-athletes and range of healthy adults and children.  So, if we are all so different, why do we feel the need to train the same?  As a professor of exercise science, I teach the basic guidelines, but I caution my students to use them cautiously.  All exercise must be individualized.

Why, then, do we see lists of the “[insert number] exercises every one must (not) do”, “[insert number] steps to losing fat”, “[insert number] steps to gaining muscle”, etc.?  Because fitness is as much about marketing (unfortunately) as it is about physiology.  Bottom line?  Do what works for you.  Work within the blessings and short-comings of your genotype to be the best you can be.  Don’t use the success of another to gauge your personal success.  Consider personal progress to be your measure of success.  I emphasize “be your best today; be better tomorrow” for a reason.  Your best is not your neighbor’s best.  You are not purposed to be anyone but you.

I have written before about the concept of responders and non-responders to exercise.  As well, we all start at different levels and have different genetic potentials (e.g., “ceilings”).  So, if your hard work isn’t paying off, don’t blame yourself and don’t blame the program.  Alter your course.  Reevaluate your goals. Train smart and train effectively.

Carpe momento!

For fun, here is a link to JP Sears’ “Seven (and a half) Secrets to Shredded Abs”: