Alexandersmap

    Category: Fitness

    • 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.

    • The Start is the Thing

      “A year from now you may wish you had started today.” — Karen Lamb

      This quote has been with me for many years now. It’s spurred me to begin habits that turned into streaks and are now part of my identity. But it’s not a magic spell casting itself over all that I wish to do. In fact, it has no power at all over wishes, for wishes live outside of us. We humans may only take steps and the occasional leap forward.

      The start is the thing. From the start we may keep going and start again tomorrow and the next day. Every great system, every great cause, every great partnership—everything great—begins with the start. From it we may then build momentum.

      So what are we waiting for? Wishes? Wishes are low agency. When we wish we want someone else to fill in the steps for us. Steps are high agency. For steps are ours to take. Put one foot in front of the other and soon you’ll be walking across the floor kind of agency.

      The thing is, we can start so many things in a lifetime. We aren’t one trick ponies. Think about all the great things we once started and just kept doing. Maybe some not-so-great things too. Those things we ought to get rid of, starting today.

      Is there a better day than now to start? Always. That’s why we haven’t started already, isn’t it? But a step isn’t a leap, it’s just a step. Start small and make tomorrow’s step a bit bigger, and so on. It doesn’t really matter so much how big the step is, but we’ll look back on it one day as a leap.

    • 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.

    • Keeping the Old at Bay

      And I knew all of my life
      That someday it would end
      Get up and go outside
      Don’t let the old man in
      Many moons I have lived
      My body’s weathered and worn
      Ask yourself how would you be
      If you didn’t know the day you were born
      Try to love on your wife
      And stay close to your friends
      Toast each sundown with wine
      Don’t let the old man in
      — Toby Keith, Don’t Let the Old Man In

      I haven’t been a skating exhibition in years. Why would I? I didn’t know any active figure skaters, or at least I didn’t know I knew any active figure skaters. It turns out I did know one, and so we went to watch her skate last night. What I saw was women and men of all ages skating in synchronized acts of skill and grace. No Olympic-style jumps at this event, just large groups of people gliding across the ice not hitting each other. I was likely the person in the arena with the least knowledge of the sport and found it enjoyably unique. It turns out you don’t have to travel to faraway places to place yourself in an environment foreign to you—just step into someone else’s world for a few hours.

      We’re all getting older, friend. Given that reality, we must keep the old at bay. Do things that challenge the mind and body and spirit. Stretch in new directions while we’re limber enough to reach without injuring ourselves. Take Thoreau’s advice and rise free from care before the dawn and seek adventure. We aren’t getting any younger than this. Toby Keith, whispers his lyrics from the grave: Someday it will end. Memento mori. So don’t let the old man in.

      You can laugh when your dreams
      Fall apart at the seams
      And life gets more exciting
      With each passing day
      And love is either in your heart
      Or on it’s way
      — Frank Sinatra (Carolyn Leigh/Johnny Richards), Young at Heart

      They say that people who retire early age quicker than those who work well into their senior years. I say it’s not about the work, it’s about having a reason to get out of bed in the morning. What stirs the imagination? We ought to be leaping out of bed to go do that. Stack new experiences one atop the other and see where it takes us. Get off the phone, step away from the computer screen and dance with the world.

      Sure, we all have obligations and responsibilities. We have deadlines and commitments. Just now I got a notification to check in for a business flight. The work seemingly never stops, but if we aren’t careful we won’t notice our best years have slipped away without doing those things we most want to do. Watching those people skate around on the ice, some of them old enough to be the grandparents of some skaters who preceded them, was a great reminder to get up and get out there. Carpe diem.

    • Countdown Days

      I dabble in spreadsheets. It began (and continues) as a necessary skill in my career, but really I love the story that numbers tell you. Not too long ago I mapped out the next five years on a spreadsheet, just to see what I was working with. Using a specific date of relevance as a target date for zero, I created a countdown to that date. It turned out to be a nice round number: 1900. That became my five year plan number, and so a countdown began.

      A countdown to what? Why, the person I want to be at that number. What I want to be doing and where I want to be doing it. All sorts of things come into play then: fitness level, financial goals, career accomplishments, places to be visited, books to be read or written, and yes: daily blog posts (who’s up for 1900 more?!).

      You can fit a lot into 1900 lines on a spreadsheet if you try hard enough. I have many goals in my life, and I started plugging in events and trips and milestones onto that spreadsheet. It turns out there’s a lot to do in 1900 days, and one can’t very well waste them. But 1900 is a big number, best broken down into bite-sized bits. 90 days is something many of us can relate to. It’s a quarter of a year, three months, one trimester. 90 days is a number we can grasp and work with. Divide 1900 by 90 and you get 21 and change. It turns out 1900 wasn’t optimal after all, but it’s the number and loose change be damned. That loose change is full of days of ripe experience, or at least they ought to be, and who’s going to complain about a few extra days as a buffer against the curveballs of life?

      90 days offer countdowns within countdowns. We can break it down to 30 days and weeks and single days, and do what we can with them in their time. Life is a countdown, and we all know the score. The end game isn’t the zero we reach on our expiration but the blank spaces we fill up along the way. Putting things in black and white offers a clear imperative. Do something with today lest it slip away. Tempus fugit.

      Upcoming events become countdowns within a countdown too. Some trips I’m looking forward to are counting down as I write this, and I calculate the things that must happen between now and then, adding to-do items to a growing list and get to it. There’s growing excitement in a countdown, and I feel the stir of faraway places and future goals and tasks accomplished in each entry on the spreadsheet.

      The key to a blank spreadsheet is filling in what we’re measuring. We aren’t just counting down to nothing after all: we’re creating a lifetime of memories, filled with all the things that make up our days. A countdown merely brings focus to an otherwise ambiguous stack. Like any great salesperson, we must sell the vision. In this case, we’re selling ourselves on the vision, that we might take the necessary steps to get from here to there. When we finish, we can see all the things we did to get there, and celebrate the journey all the more.

      But why five years and change? Haven’t we got so much more left in the tank than that? We must set a fixed date in our future that we might strive for more in that timeframe. Sure, we all anticipate many more days. If we’re lucky enough we can add a few more countdowns after this one is done. But that’s a much longer spreadsheet, isn’t it? Let’s not get ahead of ourselves.

    • Truth and Stories

      “Truth is the only safe ground to stand on.” ― Elizabeth Cady Stanton

      Truth is not found in the media or popular opinion or in the best of intentions. It’s seen in the boxes checked (or unchecked) day-after-day, cold indicators of what we have done or not done with the promises we make to ourselves. Truth is the scale and the waistline and the recycling bin. We know the truth when we encounter it staring right back at us. Maybe that’s why so many prefer to focus on other people’s stories instead of their own truth.

      Stories are what we tell ourselves about the world and our place in it. Stories scare us into submission or make us feel better about unchecked boxes. Stories are watercolors of hopefulness or fear, the promise of better somedays, and reasons for why we didn’t act then. Stories are lovely things or scary things, and sometimes confused with truth, until truth knocks a story down to size. Some people live their whole lives in a story, never finding the truth. What a sad story indeed.

      Change may be built on the truth or a compelling story. We ought to know what is driving us, that we may arrive at a place better than the one we departed from. What are we tracking in our lives? Properly tracked, metrics tell the story of who we might become, while telling the truth about what we’ve done thus far. We are what we repeatedly do—that’s truth, but we may decide what to be and go be it—that’s a story. Both are necessary for us to reach another place in our lives.

      It’s fair to ask ourselves where we stand, and what we stand for. What do we find acceptable in our lives? What do we settle for? Just where are our stories taking us? When we encounter the truth in these questions, we may change the chapters to come in our lives. For tomorrow is a story to be written, the only truth is today. Which begs another question: what will we do with it?

    • 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?

    • To and Through

      “There’s goal setting to and goal setting through… do we want to simply land the people on the moon? I would like to return them safely to Earth. When JFK said, “By the end of this decade, we will have landed a man on the moon and returned him safely to Earth,”… the most important part of that mission was the returning the person safely to Earth. That’s to and through: to the moon; through the moon was bringing the person back. So your goal wasn’t to make it to the NBA. Okay, so you got drafted, made it there on day one, and they cut you on day one. Is that what you actually wanted? No, what you wanted was to make it to the NBA and have a 10-, 12-, 15-year-long career where you were a leader on the team and you were a top producer as well. And then some people might go, ‘“’And I want to be the legend; I want to be the greatest of all time.’ Maybe that’s it.” — Todd Herman: The Power of Identity [The Knowledge Project Ep. 182]

      Increasingly, my own goals fall into a five year plan. The five years are what I plan to do, year 5+ is my through. When I reach that point, I will arrive at a starting place, having finished the last five years of focused effort. As we know, the world throws all sorts of obstacles and surprises our way in the interim, but the point is make the journey and course-correct as necessary along the way.

      Five years feels like a long time, but it flies by like all the rest. Knowing what our through is going to be is to have a vision for ourselves at that future point in our lives. From there we break down the years and months into a steady progression plan. What needs to be accomplished in the next 90 days? What needs to be accomplished in the next 30 days? And of course, this breaks all the way down to “what needs to be accomplished today?”

      The thing about identifying the through is we aren’t simply reaching a goal and celebrating it, we’re identifying the true success metric of who we want to be on the other side of that goal. The goal isn’t to lose 20 pounds, but to be a fit person who can do the fun things in life now and who has laid the foundation for a healthier journey through that next phase of life and the one after that. The goal isn’t to write a single novel, it’s to establish an identity as a writer with a future body of work that spans the rest of our life. The through matters a great deal for us. What good is landing on the moon if you can’t finish the journey home safely again?

      Big visions are fine things indeed, but once established, we must roll up our sleeves and get to work on crafting that vision into the piece of fine art we wish ourselves to be. We get lost in our day-to-day and need a vision to show our true north, but we won’t arrive there unless we take this next step and the one after that. Each step is a push on the flywheel, building momentum and the exhilaration of progress. All that momentum shouldn’t suddenly stop when we reach that goal, it should be the wind in our sails for what’s next. That’s the thrilling thing about designing the journey—when done well we may just yet make it a heck of a ride.

    • Easier vs. Harder

      “Hard choices, easy life. Easy choices, hard life.” ― Jerzy Gregorek

      It’s easier to defer. I’ve been deferring a project for two years that I’ve done twice before and know deep down just how time-consuming it will be for me. But I also recall just how fun it was to do, and how much pride I had in the finished product once complete. Yet I watch the time tick away, days turn into months, months pile into a couple of years now and counting. And what was once a small project is growing into an albatross around my neck.

      The easiest way to start a hard project is to simply begin with the first step. The next step will become apparent, and it turns out it’s not all that big a step. Which brings to mind a holiday tune that may be out of season but never fully out of my brain:

      You never will get where you’re going
      If ya never get up on your feet
      Come on, there’s a good tail wind blowin’
      A fast walking man is hard to beat
      Put one foot in front of the other
      And soon you’ll be walking ‘cross the floor
      — Jules Bass, Put One Foot in Front of the Other

      This blog is a good example in my own life of something that was nagging at me for years before I simply began. One post turned into many, and soon I began a streak that is well past two thousand. Some posts are better than others, but the journey is clearly towards improvement and progression. We are what we repeatedly do, as I repeatedly quote, as much a reminder to myself as to the reader, who is generally a step ahead of me on the concept.

      We began one project this weekend that had been nagging me for years. I mentioned it to my bride, she immediately agreed (relieved no doubt that I’d finally decided to take action) and we’ll finish it this weekend. It turns out the project isn’t as painful as thinking about doing the project. Which brings us full circle back to that albatross I referenced earlier. Now that the one project is done, the other remains, mocking me for the time it’s taking to just leap. Just decide and get to it already.

      The thing is, there will always be projects when we consistently move forward in our lives. The only people without projects are those who choose to linger in the identity they once had. Life is hard enough without us getting in our own way. It will be a whole lot easier in the long run if we do the hard work now.


    • 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.