Month: January 2021

“But you possess Spirit, and Spirit extends way, way beyond the body. Your body is something happening within the far larger phenomenon known as you.”—Rob Bell

I struggle with the words “selfish” and “selfless.” The phrase “self-important” can also be problematic. Each is a matter of attitude. Someone who prioritizes one’s health and welfare is not selfish. One who sacrifices one’s health and welfare for others (out of self-righteousness) is not necessarily selfless. In fact, the heart of the latter may indeed be the more selfish. Likewise, self-importance more a matter of how one views self, relative to others. Every “self” is, of course, important—of great importance. However, the importance of one self is of no greater importance than another. The CEO is of no greater importance than the least employee. Our roles are simply different. Like our bodies. No one system, organ, or cell is without a role and importance.

There is, however, a self that is self-centered and a self that is other-centered. The former is infinitely small. Shallow. The latter is infinitely large. Universal. I love the above quote from Everything is Spiritual. When we accept that Universal self is a far larger phenomenon than physical self, we have found Purpose. We will find Purpose in the least of things. We will recognize the Universal impact we have in the least of our influence. When we recognize the importance of self, relative to others—i.e., we learn to be other-centered—then the world will be changed.

Be your best today; be better tomorrow.

Carpe momento!!

I am blogging less frequently about exercise (and blogging less frequently, in general) because after so many posts, one begins to find him/herself repeating. It is no wonder fitness magazines have so many useless articles. They are forced to keep coming up with new ideas—new variations and training regimens. The reality, however, is that consistency and commitment are more important than variation.

Movement is quite simple (more or less—Kinesiology students might beg to differ). While there are numerous joints in the body movement patterns are really not too complex. Executing proper movement patterns, however, is challenging. As such, mastering technique for the basic movement patterns (e.g., horizontal push/pull, vertical push/pull, squat, hip hinge, and loaded carry) should take priority over variation. I suggest mastering the ‘basic 5’—squat, deadlift, bench, row, and overhead press—in a suitable variation (e.g., modifications might be need for certain physical limitations or restrictions)—before moving on to highly variable programming. Focus on range of motion, fluid movement, proper trunk stability (e.g., “bracing”), scapular motion, mobility, etc. before adding weight. Practice—low intensity, moderate/high volume (i.e., sets and frequency). Focus on correcting weakness, then start adding weight.

Sadly, many exercise training think that we have to make exercise interesting to keep motivation and adherence high. In reality, people will maintain exercise when they are injury-free and seeing success. This comes from commitment and consistency.

There are some awesome variations to the ‘basic 5’. There are also a plethora of variations to accessory exercises (e.g., bicep, tricep, abdominal/core, shoulder, etc.) that can distract from progress, as well as refine progress. Careful selection is essential. I the broad scheme of exercise, however, they limit progress unless one is a more advanced bodybuilder.

“K.I.S.S” is always good advice. Pick your core exercise (i.e., ‘basic 5’) and stick with these for at least a month. Tack on a couple accessory exercises, if you will, but focus on mastery of the essentials. (Initially, focus on those exercise that will strengthen the “weak links”, such as the rotator cuff and hips. Do exercises for trunk stability—i.e., exercise the core muscles—not just appearance.)

Exercise need not be “fun” in the sense of interesting. In reality, it should be rather hard and boring. The fun comes not from variability but from accomplishment—from progress. The fun comes from the activities you are able to do outside of the gym because you exercise.

Be your best today; be better tomorrow.

Carpe momento!!

Time is, perhaps, the most frequently cited obstacle to exercise. It is also the worst excuse. Something is always better than nothing, but how little is “something”?

I saw an article that suggested the minimum three lifts in training for muscle strength are the squat, bent-over row, and the bench press. (I note that these are the minimum for muscle strength. Muscle endurance requires a far greater variation of movement patterns to prevent overuse injury.) Personally, I prefer to limit the “minimum” to variations of the squat, deadlift, bench, row, and overhead press. I refer to these as the “basic five.” Arguably, the deadlift works muscles similarly to the squat and may be excused, but that may be short sighted. The overhead press is also a rather essential movement pattern. Minimally, it should be argued that strength training should include the squat, the hip hinge (e.g., deadlifts, Romanian deadlifts, or other posterior chain movements), horizontal push/pull, and vertical push/pull movements. Additionally, exercises should be included to stress the muscles of the core. As such, many will include carries (e.g., suitcase, farmer, etc.) in the “essentials” list. The minimum three list is accurate for a “bare minimum”, but time dedicated to exercise should not be so limited that one cannot include the deadlift, overhead press, and some core work. Indeed, the core is minimally involved in the execution of the barbell squat, deadlift, bent-over row, and overhead press. (I deemphasize the bench here, because core activation involved but is largely dependent on the variation and the technique. Better for overall core activation would be a strict and properly executed pushup.)

So, “how often?” now becomes the question. The best answer is: as often as will produce a minimal adaptive response or more. This is largely individualized, but experience tells me that three training sessions per week is minimal to see any appreciable results. This can be whole-body (and probably should be if you want to see better results) or it can be a partial split. By partial split, I would not suggest a split that removes a major muscle group. Many beginner programs that are three-days-a-week will include squats in ever workout and another priority movement. As such, one might have an A/B split that includes a squat variation in every workout and alternating bench + row and deadlift + overhead press variations. A minimum of 3 sets of each exercise can easily be accomplished in as little as 30 minutes (depending on rest periods and the degree to which one “supersets” the exercises). Remember, eliminating wasted time in the gym allows the opportunity to accomplish more.

So, three is the minimum sessions per week for strength training, but what about cardiorespiratory endurance (and muscle endurance). I would suggest an additional three sessions per week. I think it less than ideal to combine strength and endurance in a single workout, though it is possible. (If concurrent training is unavoidable, emphasize the priority adaptation, e.g., strength or endurance, first.) If one is unavoidably short on time, keep in mind that to be most effective the exercise is going to have to be on the vigorous side. For example, if you can keep up, the Tabata et al.¹ IE1 protocol can be executed in 4 minutes of very intensive (~170% of VO₂max) intervals—eight 20:10 second repeats. Unfortunately, few can keep up with the actual IE1 intensities, but pushing “all-out” for such intervals can still be effective and time-effective. With an appropriate warmup and cooldown, a “Tabata” workout can be as little as 12-15 minutes. The key is to establish a regular schedule of cardiorespiratory exercise and get as much out of the time as is safely possible. Cardiorespiratory benefits are cumulative, so more frequent short (e.g., 10-minute) sessions can be effective.

I prefer to include additional high-intensity interval resistance training (HIIRT) workouts a minimum of three days a week, as well. These are for muscle endurance and body composition (i.e., fat-burning and volume or “sarcoplasmic” muscle hypertrophy). These will have minimal effect on strength and cardiorespiratory endurance, so I consider these stand-alone sessions. These, too, and be as short as 15-minutes or longer (preferably 30-45 minutes).

If you are considering the minimal amount of exercise you can do in a week, I will be frank, you are probably lacking dedication to your goals (commitment + consistency). You may also not have well-defined goals or goals that are sufficiently ambitious. If you have goals and are sufficiently dedicated but are truly limited for time, then you have to find your time and use it wisely and effectively. Three days a week is probably not going to cut it (especially if the sessions are less than an hour. Better to carve out shorter, more frequent, sessions and have a plan. The beauty of more frequent sessions is that it allows for more flexibility. You can miss an occasional session and not adversely effect your results. You can manage your time on a smaller scale. Minimally, shoot for three strength sessions and three cardio sessions per week and go from there—possibly striving for 3-6 strength sessions, 3-6 cardio sessions, and 3 HIIRT sessions per week (6-12 “short” sessions per week). The results are directly proportional to the time commitment (and the overall effectiveness of the training session). Notice, I did not include a lot of extraneous exercises in the workouts. Hit the priority movements first and, if there is time, add the isolated exercise (e.g., arm curls) at the end of a workout (as “finishers”) or include these in the HIIRT workout. You will be amazed at the results you can get when you consider “minimal time” and “effectiveness.”

Be your best today; be better tomorrow.

Carpe momento!!

There is an old joke: “What is a four-letter word, ending in ‘k’, that means the same as ‘intercourse’?” It is, of course, “talk.”

We are at a critical time in our history when people don’t “talk.” The say words—more specifically, they type words (or acronyms or emojis) in text messages, emails, tweets, and social media posts—but they don’t communicate. The want to be heard, but there is little effort to listen. Often, we see multiple one-sided conversations evolve on social media. Politically and socially, it continues to divide us. We lack context and understanding. We hear (or, more accurately, read) what we want to hear (read). It is destructive.

It is time to be other-centered and to allow, as the Quakers teach, space for the soul to speak. Let’s hear opposing views, articulate our views respectfully, and regain the art of communication.

We are in a week in which tensions in the United States are high. Voices get loud and people get angry (possibly violent) when they are not heard. But, it goes beyond politics. People are just becoming more obnoxious as they are able to hide behind their computer screens. We lose the filters we have in polite face-to-face conversation. Polite discourse, however, is essential to personal and societal growth.

Time to communicate. To talk and to listen. To value the words that others speak whether we agree or not.

We must not censor speech. Instead, we must choose to confront hate with love—the biblical concept of “love your enemies.” As Stephen Covey wrote, we must “seek first to understand, then to be understood.” Allow space for the soul to speak.

Be your best today; be better tomorrow.

Carpe momento!

We all have a life to live. At (most) times, it may not seem like the life we wanted for ourselves, but it is the opportunity that we have been given. Grand or small. Seen or unseen. Every life matters to someone—and to everyone. We are given one opportunity at this physical existence. In the final hour, there should be no regrets.

I have been pulled this week by the prospect of loss and the fruits of my efforts—by sadness and joy. I am reminded of the Book of Ecclesiastes—“There is a time for everything, and a season for every activity under the heavens” (Chapter 3). I am also reminded that everything is “meaningless” (Ecclesiastes 1).

“Life is meaningless in the sense that it is vapor. As such, we must live in the moment—carpe momento—and be joyful. As a wise man once said, “everything is dust in the wind”. Perhaps the meaning of life is a Kansas song—not that life itself is meaningless; rather, all that we allow to burden us is hevel.”¹

Hevel, the word translated as “meaningless” in Ecclesiastes, is the Hebrew word for vapor or smoke. So, maybe Dean Winchester (Supernatural) was right: the meaning of life is a Kansas song? But the word also means “breath.” It is the very life that passes through us—that unites us (Spiritually). Life, albeit meaningless, has meaning. It is an opportunity spent.

At the end of the day, we have had an impact on others. How we impact others depends on how with use the opportunity. At the end of the day, we can ask ourselves: “Did I leave it all in this room?”². If not, there is (hopefully) tomorrow. Ideally, though, the answer at the end of the day is always, “yes.”

Begin and end each day with grattitude. Be intentional. Be Purposeful.

At the end of the day, have no regrets.

Be your best today; be better tomorrow.

Carpe momento!!

¹ https://www.carpefriggindiem.com/?p=3391

² https://www.carpefriggindiem.com/?p=286

“Nobody who ever gave his best regretted it.”–George Halas

When I was a kid, my dad coached a championship little league football team sponsored by Sunday Best (Dry Cleaners). That was a thing in the ‘70s—to wear your “Sunday best” clothes.

Yesterday in class we discussed competition effort versus training effort. An athlete never trains at a competition maximum—because the risk of injury is too great. It is the same with “be your best today; be better tomorrow.” Our daily best is rarely our possible best. There are many reason for this—mostly we are dealing with too many “bests” in any given day (e.g., best parenting, best employee/boss, best spouse/partner, best training, etc.). There are days, however, when we are called to our “competition best.” It is the day-to-day commitment to growth—our “daily bests”—that enable us to rise to the present occasion.

Daily best is the commitment to consistency and the application of “progressive overload” (i.e., consistently striving to be better today than we were yesterday). Daily best equates to dedication.

Being our daily best requires a plan—a growth plan—that seeks progressive change. (I like the Japanese word kaizen for “continuous improvement.”) Our growth plan must include daily goals (i.e., a baby step approach) for our Spiritual, Physical, Intellectual, Emotional, and Social well-centered fitness. Progressive growth does not come about haphazardly. It requires practice, repetition, and challenge to the status quo.

Events have revealed much about us individually and collectively—if we choose to look in the mirror. We cannot expect our daily best (and certainly not our competition best) if we are unwilling to look within, self-evaluate, and determine that yesterday (the past self) is “good enough” for today.

Be your best today; be better tomorrow.

Carpe momento!!

Now more than a week into 2021—the year that promises to be better than 2020—how are we doing on our New Year Resolutions? Ideally, we focused on setting goals for ourselves and not just making a list of “wishes.” Moreover, hopefully, we challenged ourselves beyond our comfort zone. Hopefully, we have set new goalposts for ourselves. After all, what is the point of losing the weight we gained during COVID-19 if we are just going to gain it back and recycle it as a goal in 2022?

Kaizen is the Japanese term for “continuous improvement” or “change for the better.” I would (and do) equate it to “be your best today; be better tomorrow.” Growth is the pursuit of the asymptote of “perfection.” As Vince Lombardi said, “Perfection is not attainable. But, if we chase perfection, we will catch excellence.” Growth is not cyclical! Ever trees, which go through the cycles of the seasons are growing through these periods of renewal and loss. How are the goals that we have set for ourselves fulfilling the call for “continuous improvement”.

If you have signed on to a “transformation”, how are you preparing yourself for permanent growth/change? How are your plans for 2021 going to lead you to being better in 2022, instead of back to the same starting point? If the answer is: “I don’t know”, then you must rethink your plan (or, judging from the answer, create a plan).

Well-centered fitness (i.e., Spiritual, Physical, Intellectual, Emotional, and Social growth) requires a strategy—a plan. I apply the same principles of adaptation taught in exercise physiology—specificity, overload, progression, recovery, reversibility, and individuality—to growth in the Spiritual, Intellectual, Emotional, and Social dimension, as well as the Physical dimension. Otherwise, there is no lasting growth. (The principle of reversibility—also regarded as the “use-it-or-lose-it” principle—reminds us that, if we don’t sustain our efforts, we will revert to a lower “training” status.)

Be unrealistic in your goals. By this, I don’t mean “pursue the unattainable.” I mean stretch yourself. Seek more than others think you can accomplish. Risk failure to grow in the process. “Chase perfection.” In the pursuit of perfection, you will undoubtedly move in the direction of excellence. Kaizen.

Be your best today; be better tomorrow.

Carpe momento!!

“When the sacredness of one’s word is matched in the attributes of his character throughout, all that constitutes a man, then we find that there is something in a man’s life greater than his occupation or his achievements; grander than acquisition or wealth; higher than genius; more enduring than fame.”—Orison Swett Marden

Be your best today; be better tomorrow.

Carpe momento!!

 

I grew up taking art classes at Carnegie Museum in Pittsburgh and visiting the Museum on school trips and as a family. I have even taken my wife and kids there. Over the years I lived in Pittsburgh, I also had many occasions to visit the Carnegie Libraries. (By the way, in Pittsburgh we pronounce it “Car-neg-ee.”) Many will have visited the Carnegie Libraries around the country. We have such libraries because Andrew Carnegie recognized the need to make information and education available to the masses. He used the fortunes he acquired to do this.

Today, we are in the midst of a health crisis. Yes, we are still in the midst of the COVID-19 pandemic, but the pandemic of inactivity and obesity—and subsequent hypokinetic diseases such as diabetes, hypertension, and heart disease—remains with steady and high death toll. There is much discussion of how we might make health care available to the masses, but there is little action in the direction of bringing health to the masses. We use the phrase “public health”, but I often wonder whether we understand what that means. When I hear “public health” I (mostly) hear access to treatment. Truly, there are some efforts at prevention via education services, but there are rarely concerted efforts to make real and lasting health available to the masses. That is, there is rarely public policy that directly address the lack of exercise facilities and outdoor spaces (e.g., safe walking/biking pathways) and access to healthy foods in many (i.e., most) of our poorest communities. (Even most more affluent communities lack planning to include access to safe outdoor activities.) We need to change how we develop communities and return to more walkable communities with few fast food and convenience stores.

I recently shared the health care views of Whole Foods CEO, John Mackey. I agree with his stance that the best approach to health care is to promote healthier living. It is not enough to say that people need to take responsibility for their health, we need to redevelop our communities to provide access to healthy activities and healthy foods. Perhaps the corporations that profit from the distribution of food might consider how they might restore access in “food desserts”? As public policy, perhaps we can rethink the ways that we administer public assistance to assure that all persons have access to healthy food. (I am often appalled at the poor quality “foods” that are handed out at food banks and the like.)

There has a time when public bath houses and “spas” were common place in urban communities. At one time the YMCA was more accessible. I have been in some wonderful Jewish Community Centers that provided quality exercise and recreational facilities. Boys and Girls Clubs provide some opportunities for youth in some areas. There are some forward-thinking communities that have excellent pools and recreational facilities—some even community gyms. (Dormont Pool, where I grew up, continues to provide summer memories for generations of kids.)

We a system of public exercise facilities. We need a modern Andrew Carnegie to recognize the need. (There are plenty of capable philanthropists.) There are numerous “affordable” fitness centers in suburbia. There remain, however, countless fitness deserts. Communities need to step up, but there are certainly communities in which there is a will but not a way. We need our Andrew Carnegie.

Public policy must also recognize the importance of physical activity and diet for health. It is a much more affordable investment than having to pay for the treatment of preventable disease. Political representatives (yes, let us remember that they are our representatives not our leaders) need to recognize the benefits of keeping our communities active. (What ever became of JFK’s initiative??) In my resident state, Oregon, along with many other states, fitness centers are struggling to stay afloat because politicians have deemed them as unnecessary (and, wrongly, as unsafe).

The effects of inactivity on public health are staggering. There are billions in health care dollars to be saved by getting people active and eating right. How to do this is arguably one of the great challenges before us. Motivation is one thing. Without access, though, motivation is fruitless. Carnegie Libraries remain. Perhaps, not enough people take advantage of the opportunity, but the opportunity remains. Many a mind has been developed because of public libraries. We can also affect the Physical, Emotional, Social, and Spiritual well-being of our communities with a concerted effort to bring accessible community fitness centers where they are needed.

Where are you caring philanthropists??

Be your best today; be better tomorrow.

Carpe momento!!

I often get pushback because I promote a war against obesity. Often this results in claims of “fat shaming”. I have also caused friction by suggesting “personal responsibility” for one’s health. I am sympathetic to my critics, but I nevertheless continue to suggest that a significant reduction in the overall body composition of the American population would save billions of dollars in health care cost (not to mention the benefits to overall productivity).

A friend shared an article titled “Whole Foods CEO John Mackey: The ‘best solution’ is to not need health care and for Americans to change how they eat and live” by Catherine Clifford¹. It spoke of an op-ed written by Mackey in 2009 in the Wall Street Journal, “The Whole Foods Alternative to ObamaCare.” I confess, I haven’t read it, and, while I might agree with his call for Americans to take more personal responsibility for their health, I would not go as far as to say we would have no use for health care or that we should do away with it. Frankly, if Mackey is that concerned about the American diet, he should make a concerted effort to bring Whole Foods to the poorest of our communities at affordable prices. He does make valid points about the severity of the obesity crisis (more than two-thirds of Americans are overweight and more than 40% are obese; cardiovascular disease costs $351 billion annually and diabetes costs $327 billion annually in health care costs and lost productivity¹). Something needs to be done.

That Americans need to lose body fat, however, does not mean we should favor the unrealistic body images that we see in advertisements, magazines, and entertainment. Indeed, few might ever achieve—let alone maintain—the “perfect physique”. For one, these images are often altered. Also, actors and bodybuilders go to extremes to prepare for movies, photo-shoots, and competitions. They are never leanest for more than a brief time. Genetically, the majority of us will never (nor should we ever) reach these idealistic physiques. So, is it an excuse or motivation?

It is easy to allow our genetics to excuse our physical performance (or lack thereof). Individually, however, we each have our optimal body composition. Of course, some will be leaner (naturally) than others. Vive la difference. Embrace your best self. Mesomorph? Ectomorph? Endomorph? Doesn’t matter.

BMI (body mass index—weight in kilograms divided by height in millimeters-squared)? Frankly, not a good measure—especially for more athletic individuals. A BMI over 25 kg/m² is considered overweight (above 30 kg/m² is obese). Anyone with appreciable muscle mass is likely to be “overweight” according to BMI. This is a good thing. In fact, researchers have shown that overweight can benefit life expectancy—somewhat of a “J” with underweight and obese having a significant negative effect on life expectancy. Personally/Professionally, I believe this is due to the contribution of lean muscle mass. More muscle mass (i.e., strength) permits a higher level of physical activity as one ages. That there might be some body fat covering this muscle is of less importance. It is okay to have a six-pack in a soft cooler. There is a point, however, in which body fat crosses the line from healthy to unhealthy. It is that threshold we want to be below.

I would contest that a BMI range of 25-27 kg/m² is possibly most ideal for general health—provided that muscle contributes more to body composition than does fat. BMI is a guess, at best. Better to have body composition measured (via skinfolds, hydrostatic weighing, BodPod, etc.) and know how much fat and lean tissue you have. Changes in body composition can be monitored simply using the old Special K “pinch an inch” and the mirror. Bigger folds of fat mean more fat. More weight with no change in fat means more muscle (and, possibly, a higher BMI). An ideal body composition is less than about 18% body fat for males and 25% body fat for females. Essential fat is considered to be 2-5% for males and 10-13% for females. Below these levels is unhealthy. Where one falls in the range of “healthy” is a matter of personal choice and opportunity. Maintaining a low-healthy body composition takes considerable commitment, consistency, and sacrifice. Maintaining a moderate-to-high-healthy body composition takes less effort, but nonetheless some effort—small changes.

So, when health professional suggest we combat obesity, it is not to judge people who struggle with body fat (frankly, given the statistics, the majority of us do struggle with body fat). Instead, consider it a call for systemic change and an offer to help. It is not to suggest that one should compare himself or herself to another. It is to suggest that we pursue our best self.

It will never be enough (or proper) to guilt people into change or to appeal to the conscience. It will require policy and the support of the likes of John Mackey and others who are in a position to help. Communities need to be more activity friendly. Gyms need to be accessible. Education needs to educate. Affordable, healthy foods need to be readily available to all. And, of course, we need to incentivize healthy lifestyles. Note, though, the emphasis is on health, not appearance.

Be your best today; be better tomorrow.

Carpe momento!!

¹https://www.cnbc.com/2021/01/04/whole-foods-ceo-john-mackey-best-solution-is-not-to-need-health-care.html?fbclid=IwAR11fMPUebehFBLoS2c-mUTp_bQ6LdnP3FWHCYFtLrJE3XDnfTJ6E_7H2BA