Alexandersmap

    Category: Exercise

    • Showing Up

      The hardest day in a new workout routine is the second day. You’ve hit it hard on day one, felt that sense of accomplishment, and then get up the next morning a bit stiff, with lactic acid buildup and a hundred reasons why you should wait just a little while before you get back to that routine. This is the day when you’ve got to show up and push through it, no matter how it goes. Showing up is where committed identity is established.

      The thing is, the results may be pretty ugly. My day two was humbling and embarrassing to post, but it’s one workout in what should be a steady climb to better. What does it matter if we don’t set a PR on day two? I’m not rowing in the Olympics, and the dog walking team hasn’t called me just yet. All that matters is the streak, and you can’t get to day three without getting through day two.

      We are what we repeatedly do. That’s the only success formula that matters in a lifetime. The reason The Beatles were so prolific in the relatively brief time they were a band was because they showed up and did the work. When they slid into a distracted fog they fractured and broke up. The analogy isn’t any different for us. We must show up and do the work that calls to us, every day.

      I was talking to one of my favorite writers a few days ago and she told me she hadn’t been writing lately. I reminded her then (and now, I suppose), that writers write, every day. It’s the only way to avoid atrophy. It’s why I publish this blog every day, and check a dozen other important boxes every day. We must show up, if only to keep a promise to ourselves. There’s nothing worse than a dysfunctional relationship with our inner voice.

      Easy for me to say, right? I’ve already established the habit. But that’s just one part of a routine that is always a work in progress. We never quite reach excellence (arete), do we? All we can do is try to move closer. The rubber hits the road when we gently put our excuses on the nightstand and rise up to meet the moment.

    • BHAG At It

      “Set goals that are so big, so hairy, they make you gulp. When youre about to fall asleep, your BHAG (Big Hairy Audacious Goal) is there by your bed all hairy with glowing eyes. When you wake up its there: ‘Good morning, I am your BHAG. I own your life’. — Jim Collins

      Yesterday I set a goal for myself that was so ridiculous that I laughed. I more than doubled the lofty goal I set for myself a year ago in mileage for the summer, all for a good cause. The thing is, I did it in a calculated way, on a spreadsheet, with a key differentiator from a year ago: I’ve learned what is possible if I simply change the way I arrive.

      The answer to doing more in the same amount of time is to do work with a higher return on time invested. I love a great walk as much as anyone, but they take time. Rowing is far more efficient, and I can cover a lot more mileage in less time. If there’s a red flag in the plan, it’s big blocks of time when I’ll be away from the rowing ergometer for business and personal travel. It’s why I emphasized walking a year ago: because I can do it almost anywhere. By combining the two, but with emphasis on the rowing workouts, I can accomplish 235% more in the same amount of time. That’s what you call a big, hairy, audacious goal.

      The trick is to stop talking about what you’re going to do and get right to doing it. Just because something is possible doesn’t mean it will get done. Just like every other habit in our lives, we must consistently show up and do what we promise ourselves we’re going to do. That’s the only way to make a BHAG our friend. So gulp and get to it already.

    • The Routine

      You know the old expression, “how you do anything is how you do everything”? Every day I find the truth in it. When we half-ass our way through life, we live a half-ass life. When we put our best into our most important things, we seem to align something with the universe that grants us our best experiences. The lesson is to stop half-assing and do the best we can with every opportunity. Reality is, we’re human and inevitably we’re going to settle into (and for) the routine.

      Lately I’ve been looking at June 1 as a date to begin a new workout routine. This coincides with a fundraiser I’ll be doing this summer, but I’m asking myself, why wait? What’s stopping me from simply starting the routine now and continuing it when the fundraiser starts? And why does my mind need a cause to rise up to instead of simply doing the workout every day without fail?

      We fall into habits just as easily as we fall out of them. The trick is to engrain it into our identity, that we do the things we know we ought to do without mind games. If we’re capable of brushing our teeth and flossing every day, or writing a blog for that matter, then if follows that we’re capable of investing the time to exercise every day or do some other habit that makes us better humans. We’ve already created the proof that we’re capable of following a routine by not doing something we know we ought to do in the first place. So just do it already. Today is even better than tomorrow for the essential things in our lives.

    • A Walk a Day

      “Walking five miles a day or more provides the type of low-intensity exercise that yields all the cardiovascular benefits you might expect, but it also has a positive effect on muscles and bones – without the joint-pounding damage caused by running marathons or triathlons.” ― Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest

      Last summer I had a goal to walk 200 miles for a charity and found the time simply by getting up early and getting out there. Nowadays I’m not walking for a charity (perhaps I should) but I’m walking for life. Initially I recruited the pup, but she’s flipped that script around and now recruits me. She’s quickly learned just the right look to give me to get me off the chair and out the door, where she may survey the neighborhood and remind the rabbits and squirrels that she’s the queen of the cul du sac. She’s more of a runner, this pup, and I can tell she’d rather leave the slow guy behind. But a walk is better than a snooze any day.

      Walking five miles is time-consuming, so most people simply won’t take the time. I often won’t take the time either, but I’ve learned that a bit of multitasking helps to get the wheels in motion. As with any habit, once you’ve got a bit of momentum the routine takes hold. I may not be running marathons, but I can walk the length of one in a week. In this way, those walks add up to something substantial. As a bonus, it does both the body and mind a lot of good.

      When we say that we don’t have the time to walk, we’re really just prioritizing something else. When we think of the brevity of this lifetime, just what is so important that we must rush through it? Besides, that walk a day just might extend our lifespan, and more importantly, a healthy and vibrant years. Isn’t that worth a daily investment? So lace up and get out there, for there’s no time to waste.

    • Front Loading Productivity and Purpose

      “Putting first things first means organizing and executing around your most important priorities. It is living and being driven by the principles you value most, not by the agendas and forces surrounding you.” — Stephen Covey

      Early risers are normally starting the day a step ahead, while late risers begin a step behind. That doesn’t translate into what each accomplishes in a day, but it does play a part in how we feel. I hate feeling like I’m late for anything. Some people in my life don’t stress about such things unless it’s a flight or other time-dependent circumstance. Who says one is better than the other? But we know which is better for us.

      Productivity isn’t dependent on starting early, but when we prioritize the right things first it helps ensure that those things get done. For years now that’s been writing, reading and my most essential work tasks. Everything else can fall into place, get piled on or slip to tomorrow, but the day will be deemed a success once I’ve checked those right boxes.

      We know what is essential in our day because it nags at us until we’ve done it. Likewise, we know what isn’t all that important too. To borrow a concept from James Clear, we vote for our identity one checked or ignored habit at a time. He would also suggest making good habits easy to complete, and bad habits more difficult. The best way to do that is to front load the most important things and defer the trivial and bad.

      I know a brisk walk or row would greatly compliment my habit stack in the morning, but I often defer this until late in the day where excuses swirl like leaves in autumn. As a result, the fitness routine is inconsistent. Fortunately I know the fix: do it first. Earn breakfast with sweat equity. Those established habits have enough momentum to sustain a minor deferment.

      The question that greets is each morning is, what drives us? Covey was right that our principles push us forward. When we live a principled life we won’t tolerate excuses from ourselves on why we didn’t at least try harder to follow through on our promises. We become less complacent with where and who we currently are and more proactive in getting after our “it”. For there’s no time to waste.

    • A Walk on Plum Island Beach

      There are different ways to walk a beach. Some walks are meditative, some are merely workouts, and some are clearly meant for people-watching. The reasons why we walk lead us eventually to where and when. Each beach offers a new lens through which we may see the world and ourselves.

      My bride is a beach bunny at heart, and it turns out our pup is too. We’ve been taking her to a local New Hampshire beach for long walks and she’s grown more courageous with each bold step. She’s no water dog and won’t plunge in like our Labrador retriever would, but she’ll delightfully chase waves and bite at the sea foam. Her joy is ours, and walks on the beach have become a more frequent way of getting her away from the permanent mud season of never-winter-as-it-once-was that is our new reality.

      If Hampton Beach is a long, flat walk on firm sand, Plum Island Beach offers an experience more like Cape Cod National Seashore: soft dune sand plunging steeply in places to the ocean breakers. The dunes aren’t nearly as tall as Cape Cod, but the walk can be just as wonderful. On one end is the turbulent mouth of the Merrimack River, on the other are the dunes and swirling sandbars of Plum Island State Park reaching out into Ipswich Bay. In between are rows of homes ranging from beach shacks to McMansion: beach edition luxury homes. As with everywhere exclusive, money determines the future state of the real estate here. But Mother Nature has a say too.

      Plum Island is not an easy place to walk nor an easy place to live compared to other beaches in the area. Just as wealthy homeowners in the Hamptons on Long Island struggle with beach erosion and the fickle protectiveness of sand dunes, the people who dare to build homes on Plum Island face the same challenges. One day you’re living in paradise, the next you’re living through a nightmare of storm surge and wave action. It’s an audacious act to live in such places, emphasized with insurance rates that discourage the casual investor. It takes disposable income to have such homes in such places as this.

      Plum Island State Park prohibits dogs, so a walk to the end with the pup was out of the question, but there was plenty of beach available for our power trio. Walking towards the Merrimack River, we met a couple walking three dogs of their own. As soon as they said their dog’s name I knew it was a locally-famous author but kept it to myself. We all seek out the beach for our own reasons, and often it’s to get away from who we are further inland. We had a small reunion on the return and went our separate ways.

      Every beach has its own story to tell, just as each beach walker does. I wonder sometimes why we aren’t walking more beaches, and promised myself to add beaches to the collection of mountain summits, waterfalls and historic sites I’m collecting on my life experience list. The time bucket for such activity is now, isn’t it? We must venture out while we’re blessed with good health and a desire to do something with it. Perhaps we’ll see you out there too?

    • Favorable Conditions

      “We are always falling in love or quarreling, looking for jobs or fearing to lose them, getting ill and recovering, following public affairs. If we let ourselves, we shall always be waiting for some distraction or other to end before we can really get down to our work. The only people who achieve much are those who want knowledge so badly that they seek it while the conditions are still unfavorable. Favorable conditions never come.” ― C.S. Lewis, The Weight of Glory

      For years I didn’t write because the time wasn’t right to write. Now I write every day, no matter what, and the words flow. It’s not ever about finding the perfect opportunity to do it, it’s about simply doing it. Always ship the work, as Seth Godin would put it.

      So what of other things? When will the workouts be more consistent? When will the pergola be fixed? What of the broken window that’s been nagging? Life is full of things we say we’ll get to someday, when. Every one of these deferred promises pile up one atop the other on our mind, rising to the top, sliding downward for another promise until they are wrestled to the top again. A lifetime of deferred promises is no way to live a life. Do what must be done and throw the rest away.

      “You can do anything, but not everything.” ― David Allen

      Looking back, it’s clear that momentum plays a big part in where we are now. We are what we repeatedly do and all that. Does that make it excellent or merely routine? Repetition for its own sake can be our salvation or our ruin. If I only write when conditions are perfect for writing this blog would be published every month or two, maybe with a longer break while I took care of some other things. Perhaps that would result in better content, but I should think it would mostly result in lost momentum and another promise broken. Do the work, whatever the situation, and ship it.

      The thing to defer is the excuse. I’ve promised myself many times that I’ll stop writing this damned blog over and over again when things get hectic or I’m on a vacation or I’m amongst friends and family and the time used for writing feels better served elsewhere. What’s one day off from the routine? Ultimately I push something out anyway, just to check the box, written in a hurry on my Jetpack phone app and most definitely not perfect. Tomorrow I can quit this routine, just not today.

      Which leads back to that pile of promises weighing me down, nestled just so on the back of my mind. There’s a distinct loss of stability when we become top heavy. The answer is to shed ourselves of the things that don’t matter all that much in favor of the things that matter a great deal. Break down the latter into manageable bits and chip away at them no matter what.

      “Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity. This is one reason why meaningful change does not require radical change. Small habits can make a meaningful difference by providing evidence of a new identity. And if a change is meaningful, it is actually big. That’s the paradox of making small improvements.” — James Clear

      At some point we look back and realize that we’ve been doing that thing we promised ourselves we’d do for a good long time. It dawns on us that it’s become part of our identity, not just empty promises but clear examples of who we’ve become. Something as simple as reading and writing and taking a walk every single day make a huge difference over time. We simply must begin and persist in perpetuating the myth on our hero’s journey to whom we will become.

    • On Changing a Routine

      “The next few minutes or days or months–sure, you own them, and you can put them to whatever use you choose. But just because you’ve been using your time in a particular way for a long time doesn’t mean you need to keep doing that.” — Seth Godin, The Best Possible Use

      Normally I won’t read a blog before writing my own, because it often pulls me away from whatever I was going to write towards something else entirely. But today I read Seth Godin first specifically because I’m changing up the routine and what does Seth do but reinforce exactly what I’d been thinking anyway. As Tao Te Ching put it, “when the student is ready, the teacher will appear.”

      Everything is habit and routine stacked upon intent. When we want to make a specific recipe, we pick up the ingredients necessary to make that dish and get to it right away. When we have no plan, we stare into an empty refrigerator wondering what in the world we’re going to eat for dinner tonight. Worse, we’ll purchase a bag full of great ingredients without a plan and throw them all away a week later when they’ve rotted in the produce drawer because we stuck to the same old things while that fresh thing slowly lost all its vibrancy. Even as I write this I can hear once-fresh ginger and red peppers screaming for attention. A bit of pre-planning goes a long way when we make changes in our lives.

      Seth’s post calls attention to a question we all face in our lives. Are we using our time in the best possible way? Is this what we should be doing today and again tomorrow? Are Tuesdays forever destined for taco’s or might we change things up now and then? We know the answer, we just need to stack the deck in our favor with a new plan, well-executed. We don’t own the future, but we surely can influence our little corner of it in small ways.

      For years now, writing first thing in the morning has been my tried and true way of ensuring that I write every day. The day soon floods in to greet me, and other habits are washed away. James Clear would suggest habit stacking as a way to build off the one good habit. A trusted way to stack a workout or reading on to my writing habit is to get up even earlier.

      “The reason I wake up at 4:30 in the morning is because no one else is awake yet, so that gives me the opportunity to do things that I need to get done, kinda selfishly for myself, and the big one in that category is working out.” — Jocko Willink

      Now we know that everything in life has a price. The price of getting up earlier is going to bed earlier, lest we suffer the consequence of burning the candle at both ends. Sleep deprivation is not an aspiration of mine and I’m not sure 0430 is my magic number. We’ll see whether this habit stack grows or tumbles. The only thing assured is change, and we must be willing to try new things now and then to learn what is possible for us beyond the norm.

      What drives us to become all that we might be? Habits and routines and the discipline to get up and meet our commitments to ourselves. When we build our days with intent, great things may happen in a lifetime. When we settle for more of the same day-after-day, we are destined to meet regret someday sooner than we expected. Completely changing a routine that’s working well for us makes little sense, but layering on new positive habits to that routine freshens the recipe now and then. What might we produce with a bit more creativity in our days?

    • Ageless Wonders

      “Tempus fugit is a good one,” she said, “but time doesn’t always fly, as everyone who’s ever had to wait around for something knows. I think tempus estumbra in mente is a better one. Roughly translated, it means time is a shadow in the mind.” ― Stephen King, Fairy Tale

      We all want to overachieve in life. We all have the agency to put in the work to reach certain goals. No, we can’t have it all, but we can have some things that we focus on more than any other thing. We may choose a lifestyle that enables greatness in specific areas of focus. So much is attainable in a lifetime when we keep our focus.

      Nothing hammers home the idea of time flying like a reunion. The people who were not all that far ahead of you seem older and more frail. The young bucks who were coming up right behind you seem much older too. And a look at the pictures reveals that we’re right there with them all. Tempus fugit: time flies. And so it goes with youth.

      That doesn’t make us old and frail. A decline in health makes us old and frail. There are people at a reunion who seem to be ageless wonders. They’re exercising, eating well, they don’t drink in excess and generally live the kind of lifestyle we all hear is our best bet for a long, vibrant lifetime. We all know the examples, and with the right choices, sometimes we’re the example ourselves.

      “The time to repair the roof is when the sun is shining.” — John F. Kennedy

      We know the path. We know the exceptions. We know how it all ends someday. That doesn’t mean we have to accept declining health and a long slog to the grave. When we build a foundation of fitness and good nutrition, we too may be the ageless wonders at the reunions of the future.

      A strong foundation is built on our habits and routines. When we read every day, we become well-read and more insightful. When we brush our teeth and floss every day, we aren’t scolded by the dentist and have fewer cavities. And when we eat well and exercise more than the average, we are more likely to stand out from the average as an ageless wonder ourselves. If nothing else, it makes that look in the mirror feel less like a trip to the dentist.

      Time is a shadow in the mind. We don’t all age the same, and we have some control over the path we take. Choose wisely, that we may have many reunions to come.

    • The 75% Lifestyle Choice

      “Scientific studies suggest that only about 25 percent of how long we live is dictated by genes, according to famous studies of Danish twins. The other 75 percent is determined by our lifestyles and the everyday choices we make. It follows that if we optimize our lifestyles, we can maximize our life expectancies within our biological limits.” ― Dan Buettner, The Blue Zones: 9 Lessons for Living Longer From the People Who’ve Lived the Longest

      When you think about it, most of us have far more agency over the quality and length of our lives than we believe we have. Accidents will happen, genetics are what they are, but on the whole we have a say in how healthy and resilient we are. So it follows that we ought to make better choices in our day-to-day routines. Eat better, move more, find time to decompress and place ourselves in a supportive environment with people more like the person we want to become. Simple, right?

      January has come to be known as “damp January” or “dry January” as people cut out alcohol from their daily lives. If we moderate our consumption more in November and December, perhaps we all wouldn’t collectively feel the need to quit cold turkey. But Americans in particular love the pendulum swing. One extreme to the other is our game, but is it a long-term formula for winning the game of life? Probably not.

      My meal choices the last two days reflect that of a business traveler. Too many carbs and fat and sodium, too few fruits and vegetables. The only bright spot in my diet is that I haven’t consumed alcohol on this trip. But deep down I know I ought to be exercising more and eating less junk. We usually know what we should be doing, we just don’t always do it. The more we systematize our choices, the easier it is to stick with what we should do.

      We’re all works in progress, but we should remember that every choice is a step in one direction or the other. We either move towards healthier or move away from it. A good routine makes that direction easier to follow.