Month: March 2021

Adjust the sails.

“The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails.”—William Arthur Ward

We are challenged daily by the wind of life. Often these current seem to drive us away from our goals; our Purpose. We, indeed, have three options: to complain; to quit; or to adjust the sails. Some, would have that we shield the winds. Unfortunately, without the winds there is no progress. We must be willing to adjust our sails.

Growth—Spiritual, Physical, Intellectual, Emotional, and Social—requires resistance. It necessitates a challenge. We are better prepared for whatever will come at us in life, if we have learned to navigate the winds.

Whatever the goal, persist. When progress stagnates, don’t complain; don’t quit. Adjust the sails.

Be your best today; be better tomorrow.

Carpe momento!!

It’s been a year.

About a year ago, we entered into a global pandemic. What was expected to last a few weeks turned into a year and still going. The question is: Are you for better or for worse after the last year? It likely depends on your circumstances, but more so on your approach to your circumstances.

How has the pandemic affected your grattitude? How has it affected your fitness—your well-centered fitness (i.e., your Spiritual, Physical, Intellectual, Emotional, and Social well-being)? Was the year perceived as an opportunity or as a burden? Are you more or less fearful now than you were a year ago? Are you more self-centered or other-centered? Are you more or less physically fit? How many books have you read? What new knowledge have you gained. Are your more or less resilient to stress? How did you build relationships amidst the isolation?

What are you blaming COVID-19 for? What have you learned about personal responsibility? How have you used COVID-19 as an excuse?

Certainly, COVID-19 has caused loss and permanent damage. Some will never recover from this. This is, indeed, unfortunate, but….

“In the face of adversity, we have a choice. We can be bitter, or we can be better.”—Caryn Sullivan

The year has come and gone. Whether your moved forward or fell behind, today begins. Choose the forward path.

Be your best today; be better tomorrow.

Carpe momento!! 

ACLs are for wusses.

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”—Dan Gable

Last night, I watched the Finals of the NCAA Wrestling Championships. Not a single match disappointed. I watched the son of a high school teammate lose a hard-fought match to a wrestler who may have won the last title for Stanford Wrestling. I watch the cousin of another teammate also fall short of his dream. I watched David Carr carry on the legacy of his father, Nate. In the final match of the evening, I watch Spencer Lee of Iowa (one of four Western PA wrestlers in the Championships) win his third title—with two torn anterior cruciate ligaments (ACLs). In his interview, he said: “Excuses are for wusses.” I have to agree. (My friend, Paul, replied: “Apparently, so are ACLs.”)

Dan Gable famously taught us that gold medals are “made of sweat, determination, and a hard-to-find alloy called guts.” I would add that silver (and bronze, for that matter) medals are, as well. Indeed, the will to step out onto the mat is made with the same. Success—in life, as well as in wrestling—is “made of sweat, determination, and a hard-to-find alloy called guts,” and, yes, “excuses are for wusses.”

I have to ask myself: “What are my ‘torn ACLs’?” What am I using for excuses? We may think we lack what we need to succeed, but that is an opportunity, not an excuse. Nothing can hold us back from what we desire but a lack of effort, a lack of determination, and a lack of guts. We may come up short (out of all NCAA Division I Wrestlers, there are only ten champions), but there is victory in the pursuit of championships (success). Nothing should hold us back from the pursuit. After all, in wrestling and life, there are no losers—only winners and learners.

Be your best today be better tomorrow.

Carpe momento!!

Photo source: The Des Moines Register

Lifestyle change??

I came across the above meme the other day. I had seen it before, but this time I read the comments. I was surprised by the number of people who took offense to the cartoon. It seemed to be a majority. I understand the perspective of these people and empathize with their circumstances, but I think they are seriously missing the point. Many expressed that “lifestyle change” would do little for their pain, their cancer, their genetic condition, etc. They are correct. Many accused the meme of “fat shaming.” (I don’t see that, but I understand how some people hear this with “lifestyle change.”) People were quite defensive. The point of the meme (as I read it) is not to shame people in their particular situation. Rather it is to point out society’s general proclivity toward quick-fixes and short-cuts. We look for “hacks” and pills to “success.” We are less willing to change that which we can change to better our circumstances.

We cannot be blamed for our circumstances. We must, however, take responsibility in our circumstance. We can change what we are able to change. Lifestyle change is taking responsibility.

Health, in general, is a lifestyle. Of course, there are health conditions that are beyond our control and which require surgery and/or pill to treat. Nevertheless, our lifestyle can often contribute to the prognosis of said condition. Diet, exercise, and weight management are changeable factors of “lifestyle.” I would contend that the most important things that we can do for our health is to: 1) not smoke, 2) eat a healthy diet, and 3) exercise regularly. (The contention of at least one commenter on the meme that “healthy food” is expensive is simply wrong. There are plenty of affordable foods that are quite inexpensive. Unfortunately, it is the access sometimes to these foods which is the greatest challenge—and the responsibility of politicians and community leaders. Sometimes, however, eating healthy takes some effort and planning.)

There is not a circumstance in which one cannot change some aspect of one’s lifestyle to be healthier. Frankly, the defensiveness of the commenters underscores the point of the cartoon. We are willing to line up for the quick-fixes rather than pursue the opportunity to change.

I believe there is a difference in attitude among those who speak of health care and those who speak of health. There is no fault in either, but there is a difference in whom one depends. It is an external locus of control versus an internal locus of control. It is dependence versus independence. It is reactive versus proactive. Of course, we need health care (“Pills and Surgery”) but health care in the absence of “Lifestyle Change” is ineffective.

Be your best today; be better tomorrow.

Carpe momento!

Never too old; never too young.

I saw a video of a girl—maybe 8 years old—working out with her mom. She was squatting, doing power cleans, kettle bell swings, and some exercise I can’t do. She was doing them in perfect form.

I had a client years ago who “gifted” himself a personal trainer for his 84th birthday. He had read about a Tufts University study of resistance training in nursing home patients, and he wanted to end his dependence on a walking cane.

One is never too old or too young to start resistance training (weight training). It is not a matter of what is “age-related.” Rather, it is a matter of what is “skill-related.”

I often ask my students: “When should someone start resistance training?” My answer is: “When they pop out of the womb.” “Resistance training,” after all, is simply apply an overload resistance against the muscle contraction. Grab on an infant’s foot, and the infant will push back. Resistance training.

Once developmentally and emotionally ready, one can safely start resistance training. The key is to first master the technique—the movement pattern. This might, for example, involve squatting with a broom handle or simply standing and sitting with minimal assistance. Progression of load comes only after the technique is mastered, and the maintenance of proper technique is emphasized.

Proper instruction—for young and old—is essential. Beginners, at any age, should learn from a skilled instructor.

Weight training is one of the most beneficial things one can do to achieve optimal health and life-long physical activity. It grows (and maintains) bone and muscle mass throughout the lifespan. Down properly it is safe and effective for all ages.

Be your best today; be better tomorrow.

Carpe momento!

Equity grading?

“The difference between equity and equality is that equality is everyone get the same thing and equity is everyone get the things they deserve.”—DeRay Mckesson

We have been having conversations, in the division in which I teach, about equity grading. To say the least, opinions are quite divided. Personally, I think “equity grading” has become just another feel-good phrase that has evolved in education that leads to misguided policy. I am certainly for equity—in all things—but….

Equity is not something that can be legislated or written into policies. Equity is a Spiritual construct. It is what I prefer to call “other-centeredness.” It is not to change the path for the individual, per se. It is to help others have access to and to successfully navigate the path. It is empathy not sympathy. It is meeting others where they are at an helping them achieve. It is not a free pass. It is not “everyone gets a trophy” (or passes the class).

In life (and in education), there are hard lessons to be learned. To deny one access to these lessons is equally as destructive as denying them access to success.

I let my students struggle. That is how they learn—how they grow. I do, however, manage the struggle. I participate in the struggle with them and guide them (as best as they will allow me) through. To me this is equity.

(For the record, one has to work very hard to fail one of my classes. I have long been questioned by my superiors for the high percentage of As and Bs in my courses. The struggles and the missed exam questions are for the purpose of learning—of growing. In the end, those who are willing succeed.)

Life deals us unequal circumstances. This should be considered a good thing—not because anyone is superior or inferior, but because our circumstances shape up. Circumstances shape us for a Purpose greater than self. Wrestling legend, Dan Gable, once said: “We are all born with equal opportunity to be unequal.” Being unequal does not imply quality. Equity does not make us equal. Equity is affording everyone the opportunity to succeed in the manner he/she needs to succeed to fulfill one’s Purpose—“to be unequal.” No one should be denied that opportunity. Frankly, in my humble opinion, that opportunity is denied when we act as “lawnmowers” and remove obstacles on the path to success rather than providing the support and guidance in negotiating the inevitable obstacles and challenges (I prefer “opportunities”) in life.

Be your best today, be better tomorrow.

Carpe momento!

Lift weights!!

I have been seeing more and more research to suggest that a low body-mass index (BMI—calculated as the body weight in kilograms divided by the height in meters-squared) less than 25 kg/m2 is less healthy than a somewhat “over-weight” BMI. Studies have indicated a reduction in life-expectancy and an increase risk of hospitalizations and complications from COVID-19. Is this suggesting that we should give up on the six-pack abs and fatten up? Well, yes and no—mostly no. What I see as the underlying message is that we need to emphasize muscle mass—especially as we age. Losing weight alone is not a healthy option. Of course, if we are significantly over-fat (per body composition measures, not simply BMI calculations), we should reduce our body fat, but not at the expense of muscle mass!

Low BMI, especially in the aged population, is most indicative of sarcopenia (the age-related loss of muscle mass). Many are actually what might be labeled as “skinny fat.” In other words, many have low muscle mass and moderately high fat, despite having a low BMI. This is often a result of inactivity and cyclical dieting. One might weigh the same as one did in high school, but the body composition can be significantly different.

Why is “overfat” (i.e., a BMI in the range of 25-27 kg/m2) healthy? Because it isn’t really “overfat”. While some in this range are indeed overfat from a body composition standpoint. Many more are in this range because they carry more muscle mass than the average sedentary individual. More muscle means heavier body and higher BMI. It certainly doesn’t mean “unhealthy.” In fact, more muscle mass generally means a greater work capacity, which makes it possible to maintain a higher level of cardiorespiratory endurance (heart health) and a lower body fat percentage.

Everyone can benefit from lifting weights and gaining (or at least maintaining) muscle mass. Fragility need not be an absolute in aging. Worry less about a weight on the scale or a number such as BMI. Focus on being able to do more and be more active. You will know “overfat” by the person you see in the mirror (which is subjective) and by the lifestyle you are able to maintain. Don’t worry about the weight on the scale. Worry about the weight on the bar.

Be your best today; be better tomorrow.

Carpe momento!!

The two most important practices for better physical fitness.

I often see articles suggesting that certain exercises are the “single best”. While the exercises that are promoted are usually good, they are also always just variations of the basics—squat, deadlift, bench, row, and overhead press. Today, I thought I would share my list.

For greater success in the gym, there are two exercises that everyone should be practicing:

1. Commitment.

2. Consistency.

Need I explain further?

Be your best today; be better tomorrow.

Carpe momento!!