Alexandersmap

    Category: Fitness

    • 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.

    • Emergency Room Poetry

      “I don’t know if I will ever write another poem. I don’t know if I am going to live for a long time yet, or even for a while.
      But I am going to spend my life wisely. I’m going to be happy, and frivolous, and useful….
      To rise like a slow and beautiful poem. To live a long time.”
      — Mary Oliver, Fletcher Oak

      Hours waiting quietly in an emergency room, alongside the patient dozing on a bed nearby, her husband dozing in a chair next to me, and a constant stream of activity feet away as the frailty of humans is displayed in one example after another. But not just frailty—resiliency is also on display. So many people fighting for better health and another day. We have only to see the staff in an emergency room in action to know that the best of humanity lingers among us.

      It’s unspoken, but acknowledged. You assess the people around you and the suffering they’re dealing with in this particular moment in our collective history. They do the same with you. What brought us all here? Most often not how we expected this day to go. Yet here we are. Amor fati.

      The waiting rooms in hospitals usually have televisions broadcasting something uncontroversial, like cooking shows. There’s already enough tension in such places without pouring gas on the fire. But inside the locked door where treatment happens (or where you await it) there are no such distractions as cooking shows. It’s here that people learn to listen to themselves again, or glance at others, or most often, text and scroll with the outside world, far from this place.

      I chose Mary Oliver. Poetry in the quiet moments awaiting answers, awaiting treatment for those I support, those who have supported me on my own down days. Here I sat in awe of doctors and nurses doing what is routine for them. Asking questions and texting updates when there were any, feeding crackers to the patient and joking about sneaking gin and tonics in. Whatever it took to make the moment better. To be useful in a challenging moment is all we can ask of ourselves.

    • Momentum in the Moments

      “We should tell ourselves, once and for all, that it is the first duty of the soul to become as happy, complete, independent, and great as lies in its power. Herein is no egoism, or pride. To become effectually generous and sincerely humble there must be within us a confident, tranquil, and clear comprehension of all that we owe to ourselves.” ― Maurice Maeterlinck, Wisdom and Destiny

      We must first reach for our own potential, that we might fully lend it to others. Put another way, we must become increasingly necessary to those around us through the value we bring. Value is our accumulated skills, knowledge and presence applied to contribution. To make a greater contribution, we must build up our value.

      When I look at my career, the times when I’ve been happiest are when I’ve been able to contribute something substantial to the overall cause. The times when I’ve been most miserable in my work are almost always when I feel like I’m not contributing my full value and I’ve lost my way. The thing is, these feelings come well after the work that it took to arrive there, for momentum is built in the moments leading to it.

      This is most obvious in how we feel about our fitness level. If we’re feeling fit, it’s generally because of all the work that led us to physical fitness. Working out can be tedious when we view it as something we have to do. When it becomes part of our identity it’s simply part of our days. And this applies to everything else we do in life: reading and learning, writing and artistic expression, connection to the people in our lives, and our continual development in the self.

      Excellence is a habit. But so is laziness, sloth and a bankrupt soul. Both ends of the spectrum are paths built on the moments that precede our arrival there. We must choose how we spend our days accordingly and build momentum in the right things. So it is that nothing is more important in a brief life than our self development, that we may be more valuable to ourselves and others in the moments to come.

    • The Climb of a Lifetime

      “Just remember, once you’re over the hill you begin to pick up speed.” — Charles Schulz

      The trick is to defer rounding that hill into decline for as long as possible. My personal goal is to be a fit and witty centenarian. Whether that’s in the cards is up to fate, but we all ought to have goals in life, shouldn’t we? Prolonging the active, healthy and vibrant years seems as worthy a goal as any.

      Those people who say it’s better to burn out than to fade away forget the third choice: living a fit, balanced life for as long as we can keep the party rolling. Good habits carry us higher up the hill, bad habits make us round the top more quickly than we’d want. Reckless behavior makes us stumble before our time. We know all of this, we just need to look up now and then to see what we’re straying into. When it comes down to it, we are what we repeatedly do, as the saying goes.

      “Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.” — Martin Luther

      As a gardener, I see the parallels to living a good life: Get out there rain or shine, ensure that the roots are well fed, nurture the good and weed out that which will create problems later, ignore the rest. And most important, keep investing in the future. We are tending to a garden we may never harvest, but there’s magic in the act of tending it anyway.

    • Pup Cups

      We have an active 1-year old puppy with a high level of energy and an even higher metabolism. She has developed into a tirelessly enthusiastic frisbee player, an avid hiker and a joyful walking companion. And she has a sweet tooth that none of my previous dogs had. She’s never met a pup cup she didn’t love.

      For those who aren’t familiar with pup cups, it’s basically soft-serve ice cream served in a dog-friendly cardboard cup, usually with a small dog bone on top. Our pup pulls that right out of the way and devours her ice cream treat. The bone is inevitably buried for later wherever she can hide it. Just the good stuff for the pup.

      The thing is, I also like ice cream or gelato, but throwing the frisbee isn’t burning the same amount of calories as chasing it does, so more often than not she’s enjoying her treat while I watch. If you want to see a highly-focused individual in action, watch a puppy lick a pup cup to oblivion. There’s no distraction when it comes to ice cream. In fact, anyone who struggles with living in the moment ought to consider adopting a dog. Every day brings a lesson in the delight of now.

    • 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.

    • The Splendid and Meaningful

      “This is a brief life, but in its brevity it offers us some splendid moments, some meaningful adventures.” — Rudyard Kipling, Kim

      “As each day arises, welcome it as the very best day of all, and make it your own possession. We must seize what flees.” — Seneca

      Lately I’ve had a good run of splendid days. Not every day, mind you, but surely enough to make the year memorable when you reflect upon the sum. These are days we’ll remember—and so we must remember to live with this in mind. Be bold while we have the currency of health, wealth or time to do something about it. Most of us will never have all three at the same time, but chances are we’ll have one or two in abundance at any singular moment in our lives. We must use this currency wisely.

      I’ve been known to post a lot of pictures of whatever adventure I happen to be on on my social media timeline. Perhaps there’s too much of a good thing, but for me it’s about capturing the essence of the moment at hand in the best way available to me at the time. Images and words are the best way for me. If I overshare I do it with two people in mind: the one who can’t do the adventure I’m doing for lack of available currency (again, not always financial) and the one who chooses not to spend the currency they have in the moment. For the former I’m bringing them along on the adventure, but for the latter I’m hoping to shake them loose from their frugality before their currency is gone forever.

      I’ve had the opportunity to travel with people who have lost the currency of health and it always makes an impression on me. Did they simply wait too long or are they giving it their best shot with the currency they have left? The answer means a great deal to the outcome. We must know our limitations but be unafraid to stretch beyond our comfort zone. The people I shake my head in disbelief at are those who defer their lives beyond the limits of their available currency. Do it now! There is no tomorrow when the well runs dry.

      The last couple of days I’ve been sequestered with a book, my bride and our dog for a soggy weekend. The currency being spent is time, and I’ve delighted in the long walks and chapters of reading completed simply because I had the time available to do them. Splendid moments don’t have to be expensive or exclusive, but they ought to be meaningful to be worthy of the currency spent on them. We must remember to seize what flees.

      Just another sunset, or blessed with another sunset? Attitude is everything.

    • 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.