Alexandersmap

    Category: Fitness

    • A Day Away

      “If you repeated what you did today 365 more times, will you be where you want to be next year?” — Kevin Kelly

      We are all creatures of habit. The question is, are our collection of daily habits taking us where we want to go? Put another way, if consistent action leads to transformation, have we chosen the right actions to take? If we’re delighted with the answers, then by all means keep doing the same things. But if there’s a gap between who we want to become and who we are now, the answer lies in changing our days. Today is as good a day as any.

      Last summer I embarked on a journey called 75 Hard. It was exactly what it said it was going to be, and it ended with radical transformation. Sure, I lost a lot of weight, read some books I’d been leaving off to the side a little too long and found myself overall far more healthy, but the key lesson was in time management. We all have the same 24 hours in a day—how do we fill those hours? If I learned anything while doing a structured lifestyle program, what we subtract is as important as what we add.

      Fast forward eight months and fragments of that lifestyle change remain. One step back picked up in that time is a nagging injury that I’m working to correct with physical therapy. So it goes. Others have it far worse and still do what must be done. If I’ve learned anything, it’s that excuses fill the void where action once thrived. We are always a day away from healthy lifestyle change. We just have to make that change today and not tomorrow. To act today as if our lives depended on it. Doesn’t it?

    • The Ideal Life

      “Good friends, good books and a sleepy conscience: this is the ideal life.” — Mark Twain

      Lately, I’ve spent a lot of quality time with some good books. I’ve had less of that quality time with good friends, but we make it count when we reconnect. Life is what we make of it, and maintaining connection is a large part of a great life.

      Friends amplify experience. Going out and experiencing life solo has it’s perks, but try multiplying what we experience by one and see what it equals. Those friends also help us live longer, more vibrant lives. If increasing one’s health span is the ultimate goal, relationships with others is clearly the path to be on.

      Have I sold you on maintaining friendships yet? How about that sleepy conscience Twain refers to? Who else are we going to be foolish with than our friends? Who will know our stories, and keep them locked up in a vault only we can reminisce about? An ideal life is full of stories, whether we tell anyone else about them or not.

      (Happy Birthday, my friend)

    • Break It Down

      “If you repeated what you did today 365 more times, will you be where you want to be next year?” — Kevin Kelly, Excellent Advice for Living

      This week I experienced something called Instrument-Assisted Soft Tissue Mobilization (IASTM), which is a fancy way of saying a highly-trained physical therapist used a chunk of metal to scrape my leg to what felt like a bloody pulp. It turned out there was no blood, just the breaking up of scar tissue accumulated over many stubborn years of telling myself that my ankle would just get better on its own. This procedure helps undo what’s been done through micro-trauma to the scarred areas. It turns out those micro-traumas create a bit of state change in the recipient. Ouch. But also, revelation.

      It’s no secret that small habits, done consistently, change us over time. If the scar tissue in my leg reminded me of anything, its that those bad habits accumulate and develop into things we aren’t even aware of until something jolts us into awareness. For me it was a gimpy ankle. For others it’s far more serious. Like the alien spores in Invasion of the Body Snatchers, bad habits sneak into our lives and change our identity. Don’t let the bastards drag you down! Break down that scar tissue.

      “Looking ahead, focus on direction rather than destinations. Maintain the right direction and you’ll arrive at where you want to go.” — Kevin Kelly, Excellent Advice for Living

      Dropping two quotes from Kevin Kelly today, but this little book is a gem. It reads like a series of bite-sized tweets, which makes it a natural read for people who stare at a screen more than they should. That’s another habit akin to an alien invasion, creating outrage and depression in people who we used to know. We’re collectively undergoing scarification, and we must find a way to scrape it away from our lives if we hope to hold on to the best of who we are and will become.

      Scar tissue hides within. Awareness of where we are is important, and so too is knowing where we’re going. What small habit, done daily, changes our course from a lesser version of us to a greater? The days will fly by either way, we might as well tune up the body, mind and soul in positive and productive ways. Decide what to be and go be it. Just accept the discomfort of change for what it is—the breaking down of the bad to make room for the good.

    • The First of That Which Comes

      “In rivers, the water that you touch is the last of what has passed, and the first of that which comes. So with time present.”

      “Observe the light. Blink your eye and look at it again. That which you see was not there at first, and that which was there is no more.”
      — Leonardo da Vinci, Codex Arundel

      Let’s talk of matters for a moment. What we did with our time that has passed matters, for it brought us here. And what happens here matters just as much for what happens next. So the heart of the matter is an instant of action moving us from what was to what is to what will be (or will be no more). Everything changes—whether we’re aware of it or not is beside the point.

      So it follows that awareness and action are two of the most essential assets in our toolbox. We move through moments either way, but what do we really see? What do we really influence? Putting aside all that is out of our control, it’s largely ours to see and be.

      Memory is our companion on our path to what’s next. We each remember moments from our journey to now as if they had just happened. If we’re blessed with a series of good decisions, many of those memories are pleasing to recall. But we also carry our mistakes with us, nagging us in quiet moments. Memory loves to play our greatest hits, but also our biggest mistakes. It’s all a part of us that brought us here.

      Dreams are lovely things indeed. We each imagine a future full of wonderful. There are no aches and pains and lingering sadness, only blissful discovery surrounded by loved ones. Watch a commercial for a luxury cruise line or Disney World and you’ll see some version of the dream. Marketing people know how to pull dollars out of imagination.

      We ought to remember that we have agency too. To realize an imagined future requires the use of those tools in our toolbox. To be aware of where we are and what we’re trending towards, and to take action to influence a more compelling future. To be aware of time passing by and the opportunity at hand before it slips away forever, joining those regrets in our memory bank. To have awareness without action is to concede our lives to fate. Decide what to be and go be it.

      Tempus fugit, friend. Can you believe another month is over? Don’t blink! Time moves at the blink of an eye, and the future is coming for us faster than we ever could believe. Our task is to become a brighter, healthier and more engaged-with-life time traveler. So grab that tiger by the tail and make it a heck of a ride. The first of that which comes is right here.

    • Extending the Joyride

      “Death is not an evil, because it frees us from all evils, and while it takes away good things, it takes away also the desire for them. Old age is the supreme evil, because it deprives us of all pleasures, leaving us only the appetite for them, and it brings with it all sufferings. Nevertheless, we fear death, and we desire old age.” — Giacomo Leopardi, Pensieri (Thoughts)

      Leopardi wrote this in his latter years, with understanding of the sufferings of old age. As his work goes, Pensieri was published unfinished. We all leave something unfinished when we leave this life. If our legacy is what we leave behind us, our unfulfilled potential is all that we never got around to. Thoreau’s “quiet desperation” is knowing the gap exists between the two.

      I’m one of those people who say to the world that I will live to be 100. I know the statement is foolhardy, brash and unrealistic. It’s said tongue-in-cheek, like many things I say. We simply don’t know when our expiration date is. Given the rate of decline in our latter years that I’ve observed in the generations ahead of mine, I aspire only for good health and sound mind for as long as possible, that I may kick the sufferings of old age down the curb right to the end of this joyride.

      Each day we wrestle with fear and desire. The trick to aging gracefully is to focus on filling those gaps in our potential with applied experience. We produce and share and move on to the next stage of our lives to the end of our days. If our health span allows, we may expand our legacy. So above all else, it seems, focus on increasing that health span. Fitness and mental acuity are far better desires than simply growing old.

    • To Be, Well

      “Ambition means tying your well-being to what other people say or do.
      Self-indulgence means tying it to the things that happen to you.
      Sanity means tying it to your own actions.”
      —Marcus Aurelius, Meditations

      With respect to the folks who are spun up about the latest offensive thing happening in the world, the thing that matters most to our well-being is what we can control ourselves. And what we can control is our actions. So it follows that we must be bold in facing the day!

      Our choices may not seem like the thing that moves the world, but our choices move our world. We have the agency to choose how we react, and we have the agency to act. Reaction and action are change agents. We change and grow based on how well we leverage these agents in our lives.

      Our well-being is largely a lagging indicator of the choices we’ve made to this point. Make better choices and life improves. Make no decisions and we may expect that things will remain as they always have been, but this is folly. Everything changes and we must be decisive in steering our lives where we want it to go. Ignore the call to action and opportunity slips away. Fortune, after all, favors the bold.

      Our climb to personal excellence is full of choices. Each day we may choose to worry about what others think or feel about us. Every day we may think of nothing but ourselves, and one day wonder where everybody went. Or we can look around, see the changes that need to happen to build a life of excellence. We may choose each day to do what must be done to be, well. In the end, isn’t that the only logical choice?

    • Twice Beautiful

      Beauty is twice
      beautiful
      and goodness is doubly
      good
      when
      it concerns two wools
      socks
      in winter.
      — Pablo Neruda, Ode To A Pair Of Socks

      There are two kinds of people in this world. Those who complain about the weather and those who dress for the weather we’ve been blessed to experience this day. The former tend to shelter in place. The latter tend to step out into it. I don’t judge either camp, but I’m clearly in the latter.

      While snowshoeing Saturday morning, I came to a split in the trail. I went to the left that morning, breaking trail and returning with the thrill of having been out in it, doing the work of being fully-alive on a bright clear morning. But all that evening I thought about the path not taken. It remained unbroken and unexplored, and with that, I felt incomplete. Those paths not taken have a way of haunting us, don’t they?

      The only thing to do was to go out again Sunday morning to see what was left for me. I silently hoped it would be unbroken still, that I might finish what I started. I saw footprints in the snowshoe tracks I’d laid and thought to myself that the opportunity was lost. But the footprints crossed the bridge and then turned back, indicating someone inclined towards common sense. Why continue on trails without the proper gear?

      The thing is, I had the proper gear. And so I kept on walking to that fork in the path and turned right onto a gloriously unbroken trail, blazing a path for any who might follow. There is sheer delight to be found in the cold stillness of a pristine snowy forest, so long as you’re prepared to be out in it and have the tools to make your way back out again no matter what.

      Having completed that walk, I doubled down with another, bringing the pup to the beach for a second winter walk. That proved far colder with wind chill cutting through our gear. Cold is one thing, cold wind is something else entirely. Even proper winter gear will let you know when it just isn’t enough. We simply have to listen to what nature is telling us.

      The pup loves the beach and could have stayed all day but for the wind. Even clad in a winter coat of her own, she knew when we were having too much of a good thing. Sometimes the best thing to do is to step out into it. And sometimes it’s best to simply turn back with stories to tell. Two stories in fact. Twice beautiful, simply for having ventured out to meet them.

      Two paths diverged. Hampstead Conservation Land.
      Snow on dunes. Hampton Beach State Park.

    • Another Day Forgoing Mortal Nature

      Four Seasons fill the measure of the year;
      There are four seasons in the mind of man:
      He has his lusty Spring, when fancy clear
      Takes in all beauty with an easy span:
      He has his Summer, when luxuriously
      Spring’s honied cud of youthful thought he loves
      To ruminate, and by such dreaming high
      Is nearest unto heaven: quiet coves
      His soul has in its Autumn, when his wings
      He furleth close; contented so to look
      On mists in idleness—to let fair things
      Pass by unheeded as a threshold brook.
      He has his Winter too of pale misfeature,
      Or else he would forego his mortal nature.
      — John Keats, The Human Seasons

      I’ll admit that I don’t often revisit Keats poems, but when I do, it’s usually in the cold, dark winter months. This morning the dog food stored in the garage was frozen (frozen!), so I had to bring it in to thaw so the pup could have a bit of wet food mixed in with her dry. These are first world problems I admit, but on the last day of January 2026, let it be known that I fasted in sympathy with the dog until her food thawed out.

      Today is just another day forgoing mortal nature, but there are only so many days. We ought to live like we were dying, as that twangy formulaic song goes. To kick mortality down the curb with a better fitness routine and better choices about what we eat. To read and learn and sharpen the senses while sharpening is still possible. To go and do while going and doing are still in the cards for people in our particular season. Our routine determines the season we find ourselves in as much as the accumulation of years does. We mustn’t get old before our time.

      Consider that Keats poem again. The man was frisky! Delighting in lusty Spring and satiated Summer, acknowledging that in Autumn he was more inclined to let the fair things pass without some inappropriate gesture from the aging poet. It’s only in Winter that he calms down, recognizing that growing old and brittle is a trade-off for death’s final embrace. For all our human nature, it’s eternity that we will sleep with forevermore. We just don’t have to be in a hurry to get there.

    • Proof of Identity

      “I think motivation is complete garbage. It’s never there when you need it. And that’s the paradox of it. [It’s] that we’re all sitting there waiting to be motivated and it’s not coming. Because basic wiring of the brain is that you will always default to what’s easy. And you always push against what’s hard. And if motivation were available on demand we’d all have a million dollars and six-pack abs. And so sitting around and waiting for motivation is the kiss of death. Because it’s in the action that you dissipate the emotion, and it’s in the action that you actually prove to yourself through the action, ’cause you see yourself operating differently, that you are a different person, that you are not defined by your emotions.” — Mel Robbins, from A Bit of Optimism Episode 157 interview

      Two days ago I took all the comfortable habits acquired during the holidays and I threw them in the dumpster. For me, New Year’s resolutions are an artificial timeline that hits too abruptly after the holidays. The decorations are still up, how can we possibly mentally declare we’re on to something new yet? But wait a week or a month, see where we are and where we want to get to and simply begin. Decide what to be and go be it.

      The trick is in that waiting. We must act at some point if we’re going to do anything in this life. I waited because of business travel that would have made everything I expected to do to realize my plan impossible. I began because I saw the runway ahead and knew I was clear for takeoff. The implications are clear; we must be committed to the decisions we make and back them up with action immediately to reinforce the new identity we aspire to reach.

      There is a person in my life who doesn’t like when I use the word must in this blog—as if I’m commanding them to do what I write. I would suggest that we each have agency over ourselves or we don’t, and my use of a word does not translate into a demand for someone else’s action. Simply a demand for my own. Initiative begins within. So what is that voice within telling us? Act on that.

      Where do we want to be tomorrow? Where do we want to be in three months or at the end of this calendar year? Begin with the end in mind, establish and commit to a plan and do the work necessary to execute on that plan. If that sounds too business-like a sentence, so be it. We are in the business of life-optimization, and we must (there’s that word again) not wait, we must act now!

      Realize that the year will fly by like all the rest (Tempus fugit). Realize that there will always be something or someone that will pull us away from what we aspire to be. Action is the only proof of identity. Just what will we realize this year? Go be it.

    • To Build Better Days

      Winter days are growing longer. Have you seen the lingering light? Sure, there will be many more cold days ahead, and many more frigid nights. But the earth is tilting back towards the north, offering a gift of brighter each day.

      Nature offers lessons, should we see them. Our hardest days will pass, should we be resilient. Our darkest days will turn brighter when we become aware of the light. And we ourselves—unkempt, distracted and full of accumulated empty calories, may reset and focus on steady improvement in the key areas of our life. Our path isn’t always ours to determine, but how we react to it is uniquely ours.

      Today is ripe with opportunity or it will surely dash our dreams, ’tis largely up to us to decide. When we feel the world is in a rut, when everything has brought us down into despair or depression, why linger there? The only viable choice is to begin climbing. Now is as good a time as any to reset and begin again. To build better days one choice at a time.