Alexandersmap

    Category: Fitness

    • 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.

    • Let Us Play

      “Health lies in action, and so it graces youth. To be busy is the secret of grace, and half the secret of content. Let us ask the gods not for possessions, but for things to do; happiness is in making things rather than in consuming them. In Utopia, said Thoreau, each would build his own home; and then song would come back to the heart of man, as it comes to the bird when it builds its nest. If we cannot build our homes, we can at least walk and throw and run; and we should never be so old as merely to watch games instead of playing them. Let us play is as good as Let us pray, and the results are more assured.” — Will Durant, Fallen Leaves

      Health lies in action. We know the drill: sitting is the new smoking. We must get up and move, and not just move, but delight in moving. To play is to live. Life is full enough of tedious moments, don’t you think? Our exercise ought to be fun.

      For me walking is a more fun form of exercise than just about anything save paddling or rowing. Walking in places that inspire and awe is wondrous, and ought to be a regular part of our routine, but sometimes a simple walk around the block is enough to reset the soul and stir the blood. Sometimes we focus so much on the spectacular or the glory of the summit that we forget the benefits of the activity itself. We must move, and glory in the act itself.

      This past weekend I’d contemplated a hike. Knock off a couple of summits that were particularly evasive for me on the list for one reason or another. When you hear the call of the wild you ought to listen, but sometimes that call is a siren. It was treacherously cold in the mountains, the kind of cold that will ruin a perfectly good day for the prepared, or kill the unprepared. Not exactly the play I was craving: lists be damned. So instead of a 4000 footer I opted for sea level and a January beach walk. Also bitingly cold, but distinctly more accessible. It also offered an easy opportunity to simply bail out and get back into a warm car (or bar) if needed.

      My bride and our pup are both beach bunnies at heart. Off-season walks on the beach are their kind of play, and mine too. I can spend all day at the beach so long as I’m not lying still like something that washed up. Surf speaks to me almost as much as summits do, and I view a great walk on a long beach as delightful as any walk can be.

      We chose Hampton Beach, New Hampshire for our off-season walk. We wanted to take stock of the damage from the winter storms last week, and to have a long stretch of beach sand. That biting cold ensured few people would brave the exposure of the beach, so our only company were other dog walkers and a few determined metal detector miners looking for lost riches. We each chase the American dream in our own way, and everyone needs a hobby.

      We should never be so old as merely to watch games instead of playing them. The trick is to stay in the game. To play in the sand is just as fun as playing king of the mountain. Just move, and delight in the company of others. That’s a simple recipe for a great life.

      January at Hampton Beach. Lot’s of footprints in snow, few people.
      Winter means walking in brisk solitude

    • The Rhythm of Routine

      “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” ― Will Durant, The History of Philosophy

      We get into a rhythm of routine in our lives. When we travel frequently this becomes our rhythm. When we hike or sail or play pickle ball every free moment we’re in a rhythm of routine. And when we do nothing but stare at a computer monitor all day we’re most definitely in a rhythm of routine. We find a rhythm that works for us and we dance with it for as long as we feel the beat in our souls.

      We’re just past two weeks into a new year as this is published. It’s a good chance to review progress thus far and ask ourselves, are we getting where we thought we’d go when we rounded the corner on last year? Does that rhythm of routine feel right or do we need to change the playlist? Are the weekends filling up with joyful pursuits, or are we stumbling through to Monday? Does the work feel right or are we looking towards Friday?

      We are reminded now and then that we need the right dance partner or we never quite feel the rhythm enough to dance with it. Sure, we can dance by ourselves, but what’s the fun in that? Any adventure in life is better together. With the right partner, we become accountable, and push each other just enough to go that much farther into the world. And surely, the right partner also keeps us from charging off the cliff when we get ahead of ourselves.

      Looking at my own daily habit tracker, I see a pattern very similar to last year’s habit track. Some things I defined as absolutely essential to the rhythm I want to be dancing in aren’t being checked frequently, if at all. Some are tracking nicely to firmly establish themselves as part of my identity. Nothing speaks more clearly than the truth staring back at you in black and white. We must measure our progress, that we may reconcile our beliefs with our behavior.

      Indeed we are what we repeatedly do. Does the rhythm of our routine feel right for us to reach personal excellence? The answer lies in progress—incremental or in big leaps forward. Are we getting there, or settling into a routine of excuses and complacency? We can reset ourselves at any time, really. Why not now?

    • 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.

    • On Action

      “Action may not always bring happiness, but there is no happiness without action. ”
      ― William James

      There’s nothing more essential to getting to where we’d like to be than a bias towards action. Want to have a better relationship? Earn it with attention. Want to be a better writer? Read, experience the world more and write about it often. Want to be fit? Stop wishing for it and get moving already. We know deep down that the answer is action.

      We can’t close a gap without effort. We can’t climb a corporate ladder or a mountain peak without moving one step at a time higher than we currently are. To open a door previously closed to us, we must first reach the door before we can open it and step through. Take the steps necessary to get there.

      Personally, I have a five year plan for where and who I want to be. To reach that person in that place, there are some clear steps necessary to bring me there. Most essential is taking care of the mind and body that will carry me there. We can work all our days for a goal, but we won’t reach it if we physically slide sideways off the cliff. The rest is identifying the systems, routines and habits essential to getting us to our goals, scheduling and tracking them from now until the end. We’re building a lifestyle of active participation, not just reaching some summit.

      How we want to live is as essential to ask ourselves as who we want to be. We may never close the gap fully, but a lifestyle built making ourselves better than we were yesterday is inherently optimistic and happier than one built trying to hold on to the pieces of who we once were. Be a builder instead. What is the gap and what are the steps necessary to close it? Once it’s all laid out for us, the rest is taking that first step and following with the next.

    • Counting Wins

      “Give yourself fully to your endeavors. Decide to construct your character through excellent actions and determine to pay the price of a worthy goal. The trials you encounter will introduce you to your strengths.” — Epictetus

      And so we begin again. If a human life is marked by the sum of our days, then this day is our opportunity to launch into something greater than we were in our previous days. A new year is just the same as a new day: it’s all the same on our march forward. What counts is the march to better. What matters is following through one step at a time to the end of our days.

      The trick is to focus on the strengths we wish to develop in ourselves. The weaknesses are what we tend to resolve to change. This leads to frustration and failure. Where’s the fun in that? We all know deep down which resolutions are doomed to fail. They’re the ones without a compelling why and the simplicity of routine. What is more routine than doing the little things every day?

      Epictetus had it right. We must decide which kind of character we want to construct first. Who do we want to be? What is the price that closes the gap between that person and the person contemplating change? There will be days for leaping, but we ought to begin with what we’ll call a win when everything is upside down and failure is in the air. What counts as a win each day?

      I’m a streak hitter. I publish every day to keep this streak alive, just like every other positive habit. There are days when it’s the bare minimum, there are days when it’s a lot more, but it’s always something. That’s one example of paying the price every day, and a small win that keeps the momentum going. It’s become a strength simply in the doing.

      That gap isn’t closed with a leap. It’s closed by filling in the gap. One small win at a time.

    • Our Sine Qua Non

      “Taking charge of your own learning is a part of taking charge of your life, which is the sine qua non in becoming an integrated person.” ― Warren Bennis

      Sine qua non (without which, not) is that essential ingredient in the recipe that brings everything else together. It’s not a phrase we’re likely to throw out there when we’re discussing the oil in the engine with our mechanic, but we can see how it could be. When applied to our identity, it’s the essence of who we are. When applied to who we might become, it’s the essential things that we must master within ourselves to close the gap and be that next person.

      Warren Bennis was one of the first business gurus I followed early in my career. I’d fancied myself a leader and his books on leadership were insightful and inspiring. There was a big gap between where I was in my career and where I thought I ought to be, but knowing that gap we begin to make choices that bring us closer to where we want to be. Remove the corporate aspirations, as I eventually did, and we’re left with a credo for personal leadership in any situation. We take charge of our lives when we embrace our own personal growth.

      So what of becoming an integrated person? What exactly does that demand of us? Isn’t it another way of saying we’re fully optimizing ourselves? This requires balance in our fitness, in our relationships, in spirituality and in whatever it is that calls us to greatness in our craft. Everything we become is an output of what we bring in, processed by that great differentiator that is our essential identity, and placed out in the world for the world to try to understand.

      We are each unique actors—we all have our verse, as Whitman put it—and we each grow into ourselves. All while dancing with the world as the character we are in that moment. Our essence remains the same, but we change over time. Some change is deliberate (decide what to be and go be it), some is environmental (we are the average of the five people we surround ourselves with) and some is born within us as natural talent or inclination that we lean into as it speaks to us. The trick is to keep growing in ways that makes us more complete.

      Sine qua non is a useful lens through which to view our growth: Without learning this, I will not become that. Without doing this exercise more consistently, I will never get to a point where I can do that other thing. Without writing every day I’ll never develop the self-understanding and proficiency to both know myself and to grow in the craft I aspire to master. Each “without” points towards the essence of what must be to become what we may be.

      As we close out yet another year on the planet, we begin to think about the possibility of whom we might become in the next year. There’s a place in our lives for the well-timed leap, but we ought to remember that big leaps can be bruising if we don’t land where we anticipated. Leaps are often a sign of impatience with where we are versus where we want to be. Small, incremental improvements seem to be the best way to close gaps. We can then naturally step across that once-daunting chasm towards what we want to become.