Month: April 2020

The meme reads: “2020 came out all looking like a warm chocolate chip cookie. Then, one bite and, bam, oatmeal raisin.” (I corrected the punctuation, because Mrs. Moore would have wanted me to.) It reminds me of the narratives of fear and loss that we are being fed. I prefer to take the view of ‘opportunity’ and ‘grattitude’. My comment to the friend who shared the meme was this: “2020, as such, gives us a choice. We can complain that it isn’t a chocolate chip cookie, or we can accept that it is an oatmeal raisin and enjoy it all the same. This year presents us with an opportunity to be miserable or to experience tremendous personal and societal growth. I’ll take the oatmeal cookie, if that is what is served. It is better than no cookie.”

There is a battle between the cynical realist in me and the naïve optimist in me (no pessimist). It all hinges on the choices we make and the narrative we choose to share. Positive or negative? It is a choice. Growth or stagnation? Also, a choice. Fear or hope? Again, a choice. Who will we be when this all passes. In 2021, will we still be complaining that we didn’t get a chocolate chip cookie or will we be expressing our gratitude for the delicious oatmeal cookie we received? Choices.

Be your best today; be better tomorrow.

Carpe momento!!

Our focus has been on a single virus lately—as it should be—but we should not neglect the many other health concerns that challenge our health care system. We are fed a variety of graphics in the media that mostly serve to feed a specific narrative. Rarely is the whole picture presented. A friend share a graphic that showed the reported weekly death of a select number of diseases. Of course, COVID-19, which has yet to run its full course, was presented as a very steep (and rising plot) again the more “gentle” plots of diseases like the flu, the flu and pneumonia [which seemed redundant of the flu curve, given that the data were for the same period (2017-2018), and the latter appeared simply to be the plot of flu deaths + pneumonia deaths], the 1957-1958 Asian flu (with pneumonia) [which was interesting since it was a bimodal plot—“why?”, I wonder], car crashes [rather low and steady, by comparison], and heart disease and cancer. I was particularly drawn to the cancer and heart disease death rates. These were steady around (an average of) 35-38 deaths per million! Given that the plots are of deaths per million over a year’s time, I think it is prudent to look at the area under the plots rather than the shape alone. [COVID-19 deaths, after all, can (and, I pray, will) more dramatically than they rose, demonstrating a comparatively small number of deaths.] Given this perspective, we should be particularly alarmed by the cancer and heart disease plots. We talk about “flattening the curve” of the coronavirus (as we should), but these curves are flat!! The are unnecessarily high and flat. [I might also argue that the deaths due to car crashes are also unnecessarily high.]

While cancer may, arguably, be out of one’s control, heart disease is most certainly a product of our unhealthy lifestyle (excepting, of course, congenital heart disease and disease that may result from environmental circumstances beyond one’s limited control). We can affect the number of deaths owing to heart disease—if we choose. Cancer research and prevention must also be a priority. (I am particularly disheartened by the lack of funding and progress in pediatric cancer treatment and research!) We can also take more personal responsibility for our overall health, and, thereby, cancer and heart disease prevention. I see plot like the one discussed, and I dare to ask the questions: “Who is at fault?” and “What can be done?”

It is easy to say that the solution in universal health care (which I don’t consider the same as universal access to health care). The solution, however, lies in our preventative actions as a society and as individuals.

Teaching Pathophysiology & Exercise, I have come to a simple (albeit overly simplified) solution to the majority of health problems that plague our country. I believe the simplest path to minimizing the risk of most (if not all) major medical conditions is found in the advice to: 1) exercise and 2) don’t smoke. This alone can improve risks and positively affect prognoses.

I think there has come a time to make it inconvenient, if not impossible, to smoke tobacco (and/or vape) and be inactive. I think it is time to invest in physical education and sports (and not just the “revenue” sports like football) in our schools—rather than cutting programs—and make physical activity fun and accessible for all children. I think it is time to admit that school nutrition programs are overall horrible. I think it is time to admit that obesity is a tremendous physical drain on society and not a “right”. (I am by no means endorsing fat-shaming, but I am suggesting that we be asked to pay for our own burdens to society. Where obesity is a symptom of poverty, poor education, and a lack of access to quality foods and nutritional information, we are obligated as a society to remedy this as a matter of social justice.) We need to rethink community planning (urban, suburban, and rural) and plan active communities—access to safe parks, playgrounds, sporting fields, tracks, walking/running paths, bike lanes, etc. There should be no road improvements without consideration of pedestrian traffic. I can go on, but…. The point is, we have a communal responsibility for the collective health of the population. We cannot address health-care-for-all without first addressing preventative health care (or health-for-all).

I wish I had the answer for how to get all of America physically active and healthy. It is a matter of motivation—specifically, self-motivation. This is no easy task. We are all personally responsible for our health—no matter our circumstances. This is a hard pill to swallow (the only pill I prefer, personally, to swallow), but it has to be prescribed. We have to want to be healthy.

It is impossible to have a healthy society without making it more inconvenient (and costly) to be unhealthy than healthy.

There are countless people who are suffering with medical problems (and the associated costs) because of circumstance well beyond their control. There are some who are paying the price for their own or someone else’s poor judgement. This is unfortunate, and these people cannot be neglected. For most of us, there is time and opportunity to change our futures. We need not be a population that ages poorly—overweight/obese, frail, weak, with heart and respiratory diseases, etc.—and is vulnerable to diseases such as COVID-19 or, even the common cold and flu.

I keep hoping that we will transit from this pandemic a changed people. I am hopeful but not optimistic. The best I can do is model better behavior and affect my circle of influence. I am a Spiritual person (or try to be), however, and I trust that each of can have a dramatic influence beyond our close circle, if that influence can spread (yes, like a virus). Change begins with oneself.

Be your best today; be better tomorrow.

Carpe momento!

A friend shared the following meme: “If this was the last week of your life, would you do what you are about to do? What would you change?” It struck me that if this were the case, it is already too late to change. Admittedly, I don’t do it well (in fact I do it quite poorly), but I want to live life like every breath could be my last. I don’t want to live in weeks but in moments.

I shared with my friend that I was sobered by the fact that, as I wrote my comments, Boston’s “Man I’ll Never Be” started playing on Pandora.

Life is an opportunity. Whether we are a breath, a day, a week, a year, or years away from death, we must be living Purposefully and as if every moment counted (because every moment does count.

We are in the midst of an international crisis. We are beginning to look toward getting back to some sense of “normalcy”. I hope that we might come out of this better—as individuals and as a society. I hope for a new “normal”. I can, however, only control who I allow myself to become.

Be your best today; be better tomorrow.

Carpe momento!

“A Man I’ll Never Be”

If I said what’s on my mind
You’d turn and walk away
Disappearing way back in your dreams
It’s so hard to be unkind
So easy just to say
That everything is just the way it seems

You look up at me
And somewhere in your mind you see
A man I’ll never be

If only I could find a way
I’d feel like I’m the man you believe I am
And it gets harder every day for me
To hide behind this dream you see
A man I’ll never be

I can’t get any stronger
I can’t climb any higher
You’ll never know just how hard I’ve tried
Cry a little longer
And hold a little tighter
Emotions can’t be satisfied

You look up at me
And somewhere in your mind you see
A man I’ll never be

If only I could find a way
I’d feel like I’m the man you believe I am
And it gets harder every day for me
To hide behind this dream you see
A man I’ll never be

Writer: Tom Scholz

I am sure I have written on this before, but a student shared a link¹ with me the other day that has prompted a return to the topic of squat depth. In the video, the claim is made that the science supports squatting only to a depth of 90-degrees of knee flexion. This is not the case. In fact, I would say that the opposite is better supported. In other words, it is to our benefit to move through the full joint range of motion.

It is unfortunate that the phrase “ass-to-grass” or ATG is used in reference to squatting. This implies, much like Dr. Joel Seedman does in the linked video, that everyone should squat to the same depth. I prefer to recommend a full range-of-motion (ROM) squat.

The squat acts on the hip and ankle joints, as well as the knee joint. When the focus is only on the knee (e.g., 90-degrees of knee flexion) hip and ankle mobility are ignored. Moreover, the spine’s ability to support greater loads can suffer. It is easier to lift heavy weights to only 90-degrees (in the video, Dr. Seedman seems to suggest rough 90-degree at all three joints, though this is not mechanically possible without elevating the heels), the load on the spine will eventually become too great. Ideally, the three joints are moving synchronal to move the weight the greatest possible distance—without injury.

Everyone has different hip, knee, and ankle joint structures that suggest out squats will be inherently different. The shape of the hip joint and the femoral angle, alone, will define foot position (width, as well as angle) during the squat. Ankle mobility (something Dr. Seedman seems to either lack or ignore in his video) may also limit the depth of the squat. Unlike hip structure, ankle mobility (i.e., dorsiflexion) can be increased with training (up to the structural limitations of the ankle joint, of course). Maximizing mobility can benefit most people.

How deep should one squat, then? I would suggest as deep as possible (see²). (With the caveat that some individuals, such as powerlifters, may not need to squat to their full depth in their heaviest set as this is counterproductive to the goal of lifting as much as possible within the defined limits of the sport—which requires a depth no greater than the hip crease passing the line parallel to the knee joint. Going “too deep” for a powerlifter in competition is just extra work.) “Deep as possible” is what might be considered the “primal squat” position. The primal squat position to the position in which one can squat comfortably for an extended period of time—the natural resting position. To find this, simply drop into a squat position with the feet flat on the floor. Position the feet as they are most natural—turned out to some varying degree. Keep the natural curvature of the spine and position the elbow such as to push out slightly on the knees. This is your full ROM squat. Depending on your body structure, this will be your variation of ATG. This should be the target when squatting. Technically, you will necessarily fall somewhat short of this distance as going all the way to the bottom will negate the stretch-reflex that will be necessary to maximize force production (i.e., you won’t want to relax into this position at the bottom of your squat). For effective training, a weight should be selected that will permit you to squat to a depth somewhere between parallel and the primal squat depth with every repetition in good form. If lifting more weight means you have to go less than parallel (e.g., closer to Dr. Seedman’s 90-degrees), then you need to check the ego at the gym door and lower the weight.

Of course, there are health and physical reasons for not squatting. Certainly, follow your doctor’s recommendations. However, if you can physically squat to a primal squat position without pain or injury, you can squat. How much weight you add to your body weight in said full ROM squat will be driven by your ability to do so with proper technique and without injury. No one gets injured squatting. One gets injured squatting with poor technique and poor fatigue management.

Be your best today; be better tomorrow.

Carpe momento!

¹https://www.youtube.com/watch?v=j7sa76uxrd8

²https://www.catalystathletics.com/video/1421/Full-Squat-Depth-Variation-For-Olympic-Weightlifting/

I try to keep my blog posts positive—in an effort to maintain my own grattitude and positivity—however, sometimes I just need to vent frustration. This is such a time.

Over the last several weeks—now approaching months—we have been facing a challenging pandemic and strain on our health care and educational systems, as well as on commerce. We have been asked to “Stay home. Save lives.” Above all, we have been fed a steady stream of ever-changing or impending policy changes that frequently left us confused and fearful. The reality is: we weren’t prepared at any level of leadership. So, decisions were (are being made) on the fly (at least seemingly so). Some decisions were good. Others seemed quite arbitrary. Most seemed to demonstrate a mere lack of common sense.

It is not only the politicians who suffer from the real pandemic (what I refer to as “cranial-rectal inversion”). It would seem that a majority, rather than minority, of the population lack simple common sense. Perhaps, this perception is biased by a media who tend to sensationalize and seek more to entertain than to inform. It is certainly biased by social media memes that prefer to share the extremes of stupid and information that suits the preferred narrative. Nevertheless, it would appear that common sense has been lost to the modern world. Common sense seems to be increasingly uncommon.

The Oxford Dictionary defines common sense as “good sense and sound judgement in practical matters.” Sounds simple. So, why do we so rarely use it? Why do we ignore it when making decisions that affect others. I would argue that it is not because we are Intellectually incapable (though I have seen a whole lot of “stupid” lately). I would argue that it is a Spiritual deficiency. We have lost our sense of others. We have become increasingly divided in our views—to the point of being blinded to the points of views of others. We are increasingly self-centered rather than other-centered. We make decisions based upon the labels we identify ourselves and others with rather than what is best for all. Hence, we have lost the “common” in common sense.

Many years ago, as an undergraduate student at West Virginia University, I took a Geography course as on of my General Education requirements that continues to influence my thinking to this day. (It is one reason why I am such a proponent of liberal education.) In the course, among other inspiring assignments, we were asked to read The Tragedy of the Commons by Garrett Hardin (1968). I still have the paper I wrote in response to reading the classic article. While the Hardin’s focus was on population and limited resources, I have found the paper applicable any time the discussion pertains to shared resources and the application of self-interest. It enlightens my desire to be other-centered. It reminds me that every decision I make—great and small—has an impact on the lives of countless others. It is why I have a libertarian leaning, politically, and a strong sense of social responsibility. It is why I make the decisions to eat right and exercise. It is why I get upset when food spoils or is wasted in our household. It is why I drive a small car and pay careful attention to my gas mileage. It is why I can easily call out my own hypocrisy and appear overly critical and cynical. At the same time, it gives me hope. I trust our intellectual and technical capacity to solve most of the world’s problems. This trust, however, is frustrated by the recognition that common sense is increasingly uncommon.

I made a comment on Facebook the other day (it was in response to a WHO suggestion that governments restrict alcohol during the coronavirus pandemic—it could have just as easily been in response to comments made about closing tennis courts or scientists finally recognizing the role of exercise, or the lack thereof, in the disease) to which my friend, Sam, responded: “Again Jeff why are you trying to apply logic and common sense to the world?!?” It was a sad reminder that we have almost given up on the expectation that our leadership will display common sense. Has common sense really become so uncommon? I would argue, yes. I leave it to all of society to prove otherwise to me.

Be your best today; be better tomorrow.

Carpe momento!

Obesity plays a central role in metabolic syndrome— coexistence of insulin resistance (e.g., type 2 diabetes or non-insulin dependent diabetes mellitus), dyslipidemia (elevated blood triglycerides), and hypertension (high-blood pressure). Obesity is a risk factor for heart disease and a host of medical conditions. Obesity is even being linked to the COVID-19 (SARS-CoV-2) disease. Obesity is often referred to as a disease. I prefer to think of it as a symptom—not to a physical disease, per se, but to a host of societal problems.

While there is some genetic link to obesity, obesity of itself is a behavioral issue. Yes, for some, weight management is complicated by genetic predisposition, but this should not damn one to a life of morbid obesity and disease. Obesity is more a result of physical inactivity and poor nutritional habits than one having chosen his/her parents unwisely.

As it becomes increasingly clear that obesity is a symptom of poor health and that obesity is a comorbidity for a range of physical diseases, it is time to have a frank discussion about the environment that creates and encourages body fat. As we are now many weeks into quarantine and stay-at-home restrictions, it is important to look at prevention going forward.

There is a difference between fat-shaming and a genuine concern for one’s health. As “six-pack abs” is increasing promoted as the fitness standard (bullsh**, in my opinion), it is important to shift the focus to healthy body composition. I also stress that body composition is not body mass index (BMI; i.e., body weight in kilograms divided by the height in meters squared). BMI only considers body weight and not body composition. One can gain muscle and “worsen” the BMI, and one can, likewise, lose muscle to “improve” the BMI. It is the ratio of fat to total body weight (percent body fat) that is most important. I have seen numerous “lean” people who were actually “skinny fat”.

The obesity epidemic and subsequent drain on the health care system requires greater individual responsibility and community support. Schools should be promoting more rather than less activity. (Who was first to think it a bad thing for a kid to be “hyperactive”??) Physical education must be a priority on par with math and science. Teachers need to be mindful of the impact of their sugary rewards and treats for kids. School lunches need a significant overhaul. Kids need to walk a little farther to the bus stop. (In primary school, my daughter’s but literally stopped at both ends on the same block!!)

As parents, we need to model and support healthy behavior. No excuses. Exercise! Encourage kids to get off the couch and off the computer. Support youth sports. (It amazes me the extent to which club sports have taken away from school sports, particularly in middle school. This tend to limit, rather than promote activity.)

There needs to be a personal cost to obesity. Yes, some will perceive this as “fat shaming”, but it should be understood that there is a societal cost to obesity. This is, perhaps, shaped by my appreciation of “The Tragedy of the Commons” (Garrett Hardin), but we can’t allow the community (the commons) to bear the burden of others’ poor health choices. In reality, I am asking to reward healthy behavior rather than penalize unhealthy behavior, though I am sure that many will perceive that I am suggesting the opposite. It is just a matter of fact that obesity and inactivity (and smoking, for that matter) have a tremendous cost to society. The question is: who should pay?

As we eventually leave our homes as stay-at-home orders are lifted, we have a choice. We can go back to business as usual—and wait for the next health pandemic to arrive—or we can innovate and be more responsive to the underlying health issues that are weighing on our national health care. We can go back to not going to the gyms we are currently complaining are closed, or we can take our exercise habits seriously. We can keep eating crappy foods, or we can change our diets—not “diet”. We can insist our school increase, rather than cut, physical education. We can support the development and maintenance of outdoor activity spaces—e.g., parks, cycling lanes, running/hiking trails, playgrounds, tennis courts, etc. We can demand that food manufacturers stop corrupting food with chemicals and high-fructose corn syrup and other substances that increase our consumption and waist circumferences. (We can blame food manufacturers and fast food for our obesity, but they will only sell what we are willing to buy. We control the market with our dollars. So, buy less crap!)

It is easy for us who can afford to make these choices. There are segments of our population, however, who have limited choices. This should not be the case. All Americans should have access to healthy foods. I am not necessarily opposed to government having better control over this—when it is for the benefit of the people being served. There are far too many Americans who need nutritional support and education. I am personally bothered when I see well-meaning people providing “food” for needy families that is anything but healthy (e.g., cheap white bread, sugary treats, etc.). These families need quality foods—whole foods, vegetables/fruit, basic staples like rice, beans, flour, etc.—not foods donated from our pantries because we won’t eat them or that we offer because they are cheap.

Today, I rant. I know. Nevertheless, I hope we don’t return to “normalcy” as we move out of the restrictions associated with COVID-19. Instead, I hope we will step into a new normalcy of improved health and innovation. It is hard now, but going forward, let’s…

Be our best today; be better tomorrow.

Carpe momento!

I have been borrowing teaching material from Dr. Mike Israetel for several years now. A PhD in Sport Physiology and former professor at Temple University and co-founder of Renaissance Periodization and Juggernaut Training Systems, Dr. Mike has been a consistent source of valuable information for both nutrition and strength/hypertrophy training. A necessity for me, he backs his information with both sound science and experience.

His books, The Renaissance Diet (with Drs. Jen Chase and James Hoffmann) and How Much Should I Train? (with Dr. James Hoffmann), are foundational to several of the courses I teach, as well as my own diet and exercise. Renaissance Periodization is a great source for weight management. I have personally been using the RP Diet application since last August.

Renaissance Periodization has a YouTube channel that can be useful for the beginner, as well as the advanced lifter/exerciser.

(https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg)

Dr. Mike teams frequently with the likes of powerlifter, Chad Wesley Smith, at Juggernaut Training Systems. This is also a great site for information about weightlifting.

(https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg)

Both channels have a considerable number of educational videos. I recommend them for the beginning lifter, as well as the advanced. We all have much we can learn. Dr. Mike can come across as a bit overly academic, but, in my opinion, better to be a bit technical and accurate than to be an entertainer spewing “bro science”. He is an educator. Education requires thinking. Thinking requires effort. If you really want to learn diet and weight training here is a good place to start.

Be your best today; be better tomorrow.

Carpe momento!

“At this point, it’s said and done. We know what to expect and I can look at it with a little bit of gratitude. This happened for a reason. I now get the chance to rest, recover and let my body heal up, so I can get ready to get back on and grind whenever I’m allowed to start practicing again.”—Bo Nickal (Penn State Wrestler)

What are you supposed to get out of this quarantine? What opportunities are before your in this moment? I love the sentiment expressed by Bo Nickal in response to the cancellation on the NCAA Tournaments. This is grattitude.

Sure this is tough. Some of us have it better than others. (I certainly can’t complain that I have to teach remotely when it means no commute, and I am collecting a paycheck when others are not.) Some will not survive the COVID-19 (SARS-CoV-2) virus. People will experience great loss. In the end—and it will end—we choose what we will benefit from this. “That which does not kill us makes us stronger”, according to Friedrich Nietzsche. That is, that which does not kill us should make us stronger. It is a matter of choice. It is a matter of grattitude. It is a matter of seeing the opportunity inherent in our circumstances and seizing the moment.

Opportunity generates a fight-or-flight response—or, better, a choice to fight (to confront and embrace our circumstance) or to run (to choose fear). Fear, doubt, worry, and (ir)rationalizing are enemies of success (of faith—Matthew 8:26, 14:31 6:30, 16:8). They are also our personal choice.

Embrace the opportunities to grow.

Be your best today; be better tomorrow.

Carpe momento!

I am always looking for easy access to information on exercise. Being a professor of Exercise Science, I want to be current on the literature (i.e., the research) and on the more practical application. Exercise science research is always limited (I never allow my students to use variations of the word “proven”, and it is a red flag when I hear marketers and fitness professional use the word), but there is also a lot of misinformation available from fitness pros and magazines. My criteria for the information I consume includes: 1) that the information is based in science (is it good physiology?); and 2) does the presenter look like he or she actually practices what he or she is preaching. In other words, I look for information that is grounded in science and experience. In the days that follow, I am going to share some sources that I have found useful and valid. I am not presenting in any particular order (e.g., best to worst). This first is one that I only recently discovered. Others will be ones I have cited rather frequently in my teaching and even here in this blog.

Jeff Nippard (www.jeffnippard.com) has a YouTube channel with a number of very useful videos (https://www.youtube.com/channel/UC68TLK0mAEzUyHx5x5k-S1Q). For a young guy (<30 years), he has produced fairly large volume of quality instruction. What I like about his videos is that he always cites research studies—and studies from researchers I know to be ethical and publishing in quality journals. He presents all sides of the topic. He seems to have little bias other than that which we gain from actual experience. He also, doesn’t sugar-coat or make outlandish promises. He seems to understand the principle of individuality and that the response to any exercise will be quite variable. He is fit, too. He looks the part (and acknowledges that genetics have played a role in his progress). He also doesn’t propose short-cuts to fitness. I probably also like him because he shares my views on training volume and frequency (i.e., the same understanding of the science behind these). He has also been popular with my son, who is new to weight lifting and has been searching out information.

A video I might suggest starting with is: https://www.youtube.com/watch?v=emxEhfwori4

From here, explore what might interest you.

Be your best today; be better tomorrow.

Carpe momento!

With gyms closed indefinitely and most of us under stay-at-home orders, there has been a tremendous boost in interest in home gym equipment. I know of many people waiting for squat racks, benches, etc. to be delivered (most of these are serious exerciser who will undoubtedly make full use of the equipment when it arrives and are already making use of the equipment they already have on hand or are improvising). Many, however, are caught up in the tide of enthusiasm for home exercise, but lack the discipline, as well as the equipment. So, what will become of all the newly acquired gym equipment when the curve is flattened and we return to our normal schedules. I suspect that many of us will have the opportunity to strengthen our own gyms as Craig’s List and E-bay are flooded with products. Let’s hope not.

There are many reasons that people go to gyms rather than exercise at home—equipment selection, “trained” personnel, workout partners, etc. I suspect one unspoken reason is the inherent excuse not to exercise. That is, it is easier to plan to go to the gym than to actually go. When the gym is right there where you live, there are no excuses. There are countless big-box commercial gyms that want your membership dollars but don’t necessarily want you to show up regularly—they want you to come just enough to motivate you to keep that monthly draw on your credit card alive. (Have you ever done the math to figure out how many $9.99 monthly payments are needed to pay the lease on some of these gyms—and considered what it would be like if all of these people came to the gym regularly??) Sure, you think you will be the exception, and I hope you are, but….

If you are waiting for your backordered equipment to arrive (or it has and you have begun to assemble it—maybe even begun to use it), have a plan—a plan to use this equipment for the long term. Make using it a habit now, while the opportunity presents itself. Consider the benefits of having your own gym: 1) it is always open; 2) time spent commuting to the gym can be spent actually exercising; 3) the sweat that doesn’t get wiped off the machines is yours; 4) you are the only annoying person at the gym; … and 5) all the money saved. Yes, buying home gym equipment (that you actually use) is cheaper than going to the gym! I have a fairly well-equipped home gym and estimate that I have spent less than $4K over the last 15 years. That is less than $25 a month for my wife and me (and, now, my 14-year-old son is using the gym regularly). At the core, I have a power rack/Smith machine/high-low pulley combination, two Olympic bars with 532.5 pounds of plates (acquired over time), several standard barbells and adjustable dumbbells with plates (ranging from 1-1/4 to 25 pounds) totaling over 350 pounds, dumbbells (free) from 10 to 70 lbs, pullup bar (newly acquired), benches, glute-ham machine, hip machine, bike, Bulgarian bags, and Suples Fit-ball, as well as countless accessories. My gym space is tight (a bit over 8’ x 12’ (half the garage) and isn’t pretty, but it is functional. It has received a lot of use over the years. (A used commercial stair-stepper worked well for us for over 12 years before it had to go to the gym equipment graveyard—RIP.) I haven’t had a gym membership for almost 16 years and don’t miss the gym. I also didn’t skip a beat when I was told that I would be teaching Spring term remotely. In fact, not commuting, I have gained more than 2-hours of time to work out!

So, if you are still waiting for that gym equipment to arrive, do some body weight exercise in the meantime and start planning for how you will use the equipment when it arrives. Don’t tell yourself, “I’ll start when it arrives.” Start now! Start preparing to continue exercising when the stay-at-home orders are lifted. In other words, exercise during the times your will be able to exercise when you are back to a “normal” routine. Eliminate future excuses now. Set goals. Have an exercise plan (for progressive overload—we call it “periodization”). Don’t be selling the equipment in a few months. Wear it out!! Use it! (And use it properly and safely—get instruction. During this time of quarantine, look to reputable sources on YouTube.)

Be your best today; be better tomorrow.

Carpe momento!