Alexandersmap

    Category: Fitness

    • Give It Wings

      “Days are expensive. When you spend a day you have one less day to spend. So make sure you spend each one wisely.” — Jim Rohn

      “Let others lead small lives, but not you. Let others argue over small things, but not you. Let others cry over small hurts, but not you. Let others leave their future in someone else’s hands, but not you.” — Jim Rohn

      When we think of life as brief, we realize the expense of each day. How we use them in turn matters more. In fact, we come to realize that everything matters. Each day, each decision, stacked together makes up our life, however big or small it may be. Over time we might see that we have agency over our days, and in that realization everything changes.

      That word, agency, is usually greeted with a blank stare. Most people don’t think in terms of agency, of believing to the core that we have a say in how we react to our environment and the actors working for and against us. Thankfully, in the modern world slavery largely doesn’t exist as a legal construct. Yet how many settle for subservient lives?

      “A slave is he who cannot speak his thought.” — Euripides

      We each grow into our potential. We each decide what to be and, within reason, have the opportunity to go be it. Living a larger life doesn’t come simply from the decision, for we must build habits and systems that carry us across the gap between desire and achievement, but it begins there. We plant our seed and nurture it until it is fully realized, selectively watering that which will become our future identity.

      We each develop a working philosophy for our lives, shaped over time. If we’re lucky it’s derived from a place of high agency and boldness. We know, deep down, what we wish to become. Each day offers an opportunity to bridge the gap: To rise up to meet our potential, uniquely ours, represented in the hopes and dreams we shelter from the harshness of the world. Like any fragile dream, we must set it free to fly or flounder on its own. The way to realize a fuller life is simply to give it wings.

    • The Next and Most Necessary Thing

      “Routine will take you further than willpower.” — @ShaneAParrish

      The “next and most necessary thing” is all that any of us can ever aspire to do in any moment. And we must do it despite not having any objective way to be sure what the right course of action even is. — Oliver Burkeman, Four Thousand Weeks: Time Management for Mortals

      I ran into an old friend a while back, someone I hadn’t seen in a long time. We passed the usual compliments to each other about surviving to this point relatively intact, exchanged phone numbers and went our separate ways. We might never see each other again, or maybe we’ll be best friends someday. The only certainty is the next step.

      All we ever have is now and the next most necessary thing. We fall into the groove of routines, and it’s hard sometimes to slip out of that groove and introduce new things. It’s our attractive rut, carrying us to the grave or to salvation, whichever comes first. We remind ourselves over and over again that we are what we repeatedly do. The hidden message in Aristotle’s statement is that sometimes we have to break free of habits and find a new groove. And once in a blue moon we find the right groove and ought to stick with it.

      There are days when it all feels right, and days when nothing does. Routine saves the day more often than not, if we choose wisely. We tell ourselves to move more, eat better, read and write and floss. Each is a habit, a ritual, embedded into the groove of routine. If some part of that routine feels unfulfilling, who says we can’t find a new one? We have the agency to make the most necessary next move.

      Whatever will be will be, surely it will, but we may alter the course a degree or two in our favor. The two or three things that make the most positive difference in our lives ought to be part of our ritual. The things that slide us sideways off the track ought to be replaced with better routines. The question we might ask ourselves in our next chance encounter, with an old friend or perhaps the mirror, is whether time has treated us well or not. We can influence the answer with our routine established now and next. Given that, it doesn’t seem so routine at all.

    • Walking to a Better Place

      “Above all, do not lose your desire to walk: every day I walk myself into a state of well-being and walk away from every illness; I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.” — Søren Kierkegaard

      As I write this, it’s warmed up to -12 degrees Fahrenheit outside. On the summit of Mount Washington, a few hour’s drive away from me, the temperature is currently -45 with a wind chill of -107 degrees. Simply put, this is not a good day for a hike. But every day is a good day for a walk, conceding that some days we have got to be a little more creative to get the steps in.

      If my family or my neighbors were to observe my behavior on certain days when I feel trapped in the house, they’d think I was crazy (they likely do already). I’ll walk up and down the stairs ten times to get the blood moving between meetings, circumnavigating the interior of the house in a circle (always counterclockwise, for reasons I can’t explain) and now and then throw in some burpees or pushups to spice things up. This has not led to six-pack abs, but nonetheless it does a body good.

      Clearly, getting outside is the better way to move. Long walks on pavement are okay, but I prefer to walk on local trails not far from home, with trees and the occasional dog walker as company. Hiking is a favorite form of exercise, practiced in moderation for reasons of practical living as opposed to lack of desire for more. We simply can’t do everything, but doing a lot of things in moderation seems to work for me. We are as much what we say no to as the things we say yes to.

      Walking has remained the one constant form of exercise that has followed me wherever I’ve gone in this world. I’ve walked in places as diverse as the Old City in Jerusalem, the Mayan port city of Tulum, Red Square in Moscow, amongst the Redwoods in Muir Woods and followed in the footsteps of Thoreau at Walden Pond, but I’ve never taken more steps in any place than I have on the plot of land I currently reside on in New Hampshire. Place is variable, the stride varies, but the act of walking remains a constant companion.

      As the temperatures creep back up I’ll plot my escape from this self-imposed exile I call home and get back to outdoor walking. There are empty beaches to explore, ridge trails to traverse, and faraway places calling me. Walking is the most reliable way to get to a better place, simply by putting one foot in front of the other.

    • Selective Watering

      “Research increasingly shows that what is important doesn’t necessarily get our attention, but what gets our attention becomes important. This mirrors a concept in ancient Buddhist psychology that is often referred to as selective watering. In short, the mind contains a diverse variety of seeds: joy, integrity, anger, jealousy, greed, love, delusion, creativity, and so on. Buddhist psychology taught that we should think of ourselves as gardeners and our presence and attention as nourishment for the seeds. The seeds that we water are the seeds that grow. The seeds that grow shape the kind of person we become. In other words, the quality of our presence—its intensity and where we choose to channel it—determines the quality of our lives.” — Brad Stulberg, The Practice of Groundedness

      We know intuitively to focus on what is important in our lives, but focus can be challenging in this hyper-distracting world. The thing is, most of that hyper-distraction is self-created. We layer on all manner of apps and channels on top of the minutes that matter, and each promises something more fascinating, perhaps, than the sometimes tedious business of becoming we’re currently engaged in. We simmer in the stew of our own distractions while time relentlessly boils away.

      The concept of selective watering is a lovely way to consider what gets to grow in our lives and what we ought to let wither away. Writing this blog every day is selective watering, and so is my long-standing choice to eliminate broadcast news from my information diet. For each of us, our days begin with a series of habits selectively watered over time. We reinforce our identity as we follow through on these habits or eliminate others. Likewise, the beliefs we have about others are based as much on the way we look at the world, our biases, as they are from the acts of another. The seeds that we water are the seeds that grow.

      Knowing this, we can quickly see the breadcrumbs that brought us to this place in our lives. We are what we’ve repeatedly done, to hijack Aristotle, and so here we are; all that and a bag of chips. Assessing our current state, we may love who we’ve become or find that shell rather hollow inside. Either is an incomplete assessment, for we remain a work in progress to the end of our days. And this is our call to action! Active living is deciding what happens next. We ought to be very selective in our watering.

    • A Winter Hike on the Welch-Dickey Loop Trail

      The Welch-Dickey Loop Trail is one of the most popular trails in New Hampshire. There are many reasons for this, including its relative closeness compared to trails further north and its proximity to popular recreation destination Waterville Valley. But really, people hike this trail because the views are spectacular and you can do the hike in a few hours if you want to push, or linger with those views if you wish to take your time. In summer the blueberry bushes are generous and those ledges are great places to sit awhile. In winter, those ledges look like toboggan runs to a hard landing. Best to stick to the trail, wear spikes and respect the unforgiving nature of the White Mountains when people get careless.

      As the name infers, there are two mountains on this 4.4 mile loop: Mount Welch and Mount Dickey. Both have a ton of exposed granite ledge that let the world open up for you, making the payoff in views exceptional for the effort expended. In summer, it’s a fun scramble up the granite, in winter, it’s strongly advisable to have micro spikes or crampons. Even with spikes on, I was very deliberate with every step hiking up Mount Welch. It’s not a trail to be doing in casual footwear in winter.

      At some point along the way, I recognized that the prominence of the summit wasn’t ever my goal, it was simply getting out in nature at elevation, to a place where I earn the view with every step. I’ve been too distracted by numbers (48, 200 & 4000: there are 48 4000 foot mountains with a prominence of 200 feet or more) lately, forgetting that lists are not the point. While it’s in my nature to finish what I started and complete the 48, it took this winter hike on the Welch-Dickey Loop Trail to remind me that deep down I’m seeking experience, not validation. The numbers can take a hike. I’ll finish when I finish.

      If you’re looking for incredible views with a relatively easy hike, the Welch-Dickey Loop Trail brings you to two summits of the five I’d recommend in New Hampshire, along with Mounts Monadnock, Major and Willard. In summer or during foliage season these hikes are maddeningly crowded on the weekends, but winter brings relative quiet and pristine beauty. Just remember those micro spikes.

      The steep ledge scramble up Mount Welch
      Would you hike this without spikes?

    • The Steps Between Hurdles

      “Set it in your mind right now that the process is more important than the result. You don’t control the result; what you control are your actions.” — Brian P. Moran, The 12 Week Year

      It’s that time of year, when some of us are more hyper-focused on improving our productivity and effectiveness in our chosen work than usual. I have a few friends who roll their eyes when I start rattling off words like productivity and execution, but they’re also highly productive and execute on the things they choose to focus on. Think about what you’re most passionate about in life, be it your family, your writing, your fitness level, or your career—each thing that we’re highly engaged in features higher levels of execution and attention than the things we find less interesting. We naturally try harder to be good at the things that matter more.

      But what are we to do with the things that matter less but still matter a great deal? Nobody wants to stumble through life, we all want to lift ourselves and others through our contribution. And that’s where developing good habits and a process or system for living matter a great deal. If we fancy ourselves writers or athletes or accountants, we ought to refine our system of living to optimize our efficiency and results. I write best in the morning but find the afternoon better for a workout. You might find the morning the only effective time for a run, and late night the best time to focus on your best work. We learn what works over time and apply it to our lives.

      “Accountability is not consequences; it’s ownership.” — Brian P. Moran, The 12 Week Year

      If change is our constant companion, then refinement of our processes is our tool to overcome the hurdles we encounter. Each day is an opportunity to reflect on what’s working, what’s not, and what we must change in our system to be effective in this new reality. What we can’t do is bury our head in the sand and hope the world changes back again. We might as well finish the job and bury the rest of ourselves at that point. We must rise up, dust ourselves off and get to work on improving our lot in life.

      I’m not a runner, but I’m deeply invested in people who are. Having spent many hours on tracks, I know that effective hurdlers use a 3 step technique to clear hurdles in sprints. Some people use 4 steps between those hurdles because they have shorter legs or their gait between hurdles is off. This is less efficient and slower than 3 steps, but the point is to get over the hurdle and try to improve your steps on the next one. It seems this is a good analogy for our lives between hurdles too. The trick is to quickly adapt on the fly for what comes next.

      We’ve all just been through quite a hurdle, and yet we cleared it. Sure, maybe we banged our shin or stumbled a bit on our landing, but we’re on to the next hurdle now. That’s life in the race, isn’t it? We must focus continually on where we are and what we must face next. Best to have a system that enables, not hinders.

    • We Begin Again

      You always have two options.
      You can push harder.
      You can remove friction.
      — Greg McKeown

      We all know where we should push harder in our lives to reach personal goals. We also ought to think more about elimination. Shedding ourselves of artificial expectations and dreams that don’t resonate. Moving away from habits, tasks, people or careers that create tremendous friction in our path to a better life. Sometimes we can’t see the gaps because our way is jammed with trivial distractions. We must clear the gap to see how far we must leap.

      So it is that we begin again, reconciling accumulation (bad habits, weight, things, acquaintances, etc.) and the gap between where we are and where we wish to be. This shouldn’t be a once-a-year exercise, it should be a daily reflection. We have our stack of days ahead of us, and the gift of each should be measured and contemplated just the same. But how?

      Intentions are nothing, action is everything. Incremental improvement trumps grand plans, and each day, each bite or sip, each step, each page read, each meaningful conversation and each written word bring us closer to whatever compass heading we’ve set for ourselves. Alternatively, we can incrementally drift off course to a point where major changes are forced upon us. Don’t we owe it to ourselves to make the choice for ourselves instead of having it imposed on us?

      Tell me, what is it you plan to do
      with your one wild and precious life?
      —Mary Oliver, The Summer Day

      Mary Oliver’s words inspire bold dreams, and there’s nothing wrong with dreaming big. But to be attained we must break those dreams down into bite-sized habits. Today, like many of you, I will assess where things are, make a course adjustment and begin again. I won’t do this with bold, unattainable goals with unrealistic timeframes but with a few incremental changes I can track daily. I’ll take the shiny new calendar and map out the big trips and events that should be highlights for the year and identify time to add micro-adventures and brief flings with bolder living.

      Sailors have their log book, and so too should we. Log each day and reflect on it. My personal favorite is the line per day journal, which boils down each day into whatever notable thing you choose to write down. I’ve been doing this for a few years now and strongly recommend it. In fact I just gave each of my kids a LEUCHTTURM1917 Some Lines A Day 5 Year Memory Notebook to begin this habit themselves, but you don’t have to spend much to seed a habit — a simple notebook will do. The point is to begin doing it and never break the streak. Magic ensues.

      This year I’m doubling down on my line per day by adding a picture per day, using an iPhone and an album dedicated just to this. Combined, these habits should be fascinating for me (if perhaps exceedingly dull for the rest of the world). If nothing else, each forces us to add a spark to the moment at hand and wonder to our lives.

      If we don’t step out on the dance floor we’ll forever be wallflowers. You know what’s more fun than stepping out onto the dance floor? Dancing to the dance floor. Remove friction, work hard on what matters most and track progress. Find your groove thing and let it loose. That, friends, will make the New Year meaningful in the end.

    • Change Agent

      “It is necessary to uproot oneself. To cut down the tree and make of it a cross, and then to carry it every day.” — Simone Weil

      It begins in earnest now, doesn’t it? We each become change agents in our own lives, advocating for the elimination of bad habits, the acquisition of new routines, and the wholesale disruption of the things central to our identity that we would rather see cancelled outright. Naturally this is a heavy lift in practice, but it sure is easy to write down as our ideal self.

      And so it is that resolutions fall by the wayside so quickly. Big, bold plans aren’t meant to be achieved easily. They’re meant to be broken down into bite-sized bits of habitualized change. So dream the dream, but simplify the steps that get you there. It’s not a mystery, it’s a process.

      Change is itself a habit we ought to embrace. When you look at the pace of change in the world, it’s essential to get comfortable with rapid changes in the way we consume media, filter information, pay for things, communicate with one another and earn a living. We don’t have to be early adopters, but we need to be prepared for whatever is coming next. This is called situational awareness, or simply knowing the environment you’re in or about to step into.

      We might get knocked over by the wave of change or surf it until it peters out. Either way they’ll be another wave arriving soon that we ought to be aware of. The trick in life is to avoid drowning long enough that we find our footing again. But in the confusion of the moment, isn’t it funny that we sometimes forget that we know how to swim? We must condition ourselves to being change agents, aware of our strengths and weaknesses, and forever adapting to find buoyancy in an unpredictable world.

      Life informs, we adapt and grow, then do it all over again. For the art of living is navigating and even embracing that continuous uprooting. We must carry whatever life throws at us, but that load makes us stronger and more resilient. It doesn’t get easier, we simply grow into the people who can manage such things.

      So as we look towards the New Year, we ought to view ourselves as change agents with an eye towards resiliency and growth. Life will keep throwing challenges at us—how do we thrive in such moments? Getting stronger, smarter and more comfortable with rapid change are thus goals worthy of our resolute focus.

    • Attention is Vitality

      “Do stuff. be clenched, curious. Not waiting for inspiration’s shove or society’s kiss on your forehead. Pay attention. It’s all about paying attention. attention is vitality. It connects you with others. It makes you eager. stay eager.” ― Susan Sontag

      Please take a moment and re-read the quote above, but in the voice of a close friend or loved one who’s a bit exacerbated with you for not doing this the last time they reminded you to be more vigorous with this business of living. Vigorous in a “lust for life” way. Vigorous in a “decide what to be and go be it” way. What we pay attention to matters. We must choose to rise above mundane.

      Each of us is wrestling with something, likely amplified by the madness in the world these last several years. What drowns out that voice in the back of our head more than action? We all know the fable of the frog and boiling water (Put a frog in a pot of boiling water and it will leap out. Put that frog in cold water gradually heated and it will boil to death). The moral of the story seems obvious, but what are we currently boiling in ourselves?

      We must shake ourselves loose from the belief that we’re unable to change our circumstances. We must pay attention and get to the living part of our story. Get out of the damned pot! Be clenched! Be curious! Be eager!

    • Without Memory

      Mama says he can’t remember
      Daddy thinks that he still can
      I’m going back to see him
      While he still knows
      Who I am
      This time I’m gonna hug him
      Instead of just shaking hands
      Gonna tell him that I love him
      While he still knows
      Who I am
      — Kenny Chesney, While He Still Knows Who I Am

      There are moments when you hear a song on the radio and you want to pull over to listen to it in its entirety. That moment happened to me with this Chesney song as I was merging onto Interstate 95 between the George Washington Bridge and the Alexander Hamilton Bridge. In other words: not a place you want to pull over. But I multitasked my way through the song and Washington Heights safely anyway, thinking I’d have to listen again sometime soon. Technology puts songs at our fingertips nowadays, and so it would be.

      Having a father with dementia, the lyrics land as body blows. When you lose someone while they’re still with you, it’s a different kind of loss than the losing of someone who’s had their last heartbeat. I’ve lost two fathers in the last few years, one each way, and you feel the hurt uniquely for each. The one who was more present in my life feels like loss. The one that got away feels more like lost opportunity. Both have shaped me, both leave a void in their absence that has to be reconciled in unexpected moments like merging into traffic. Timing is everything in life.

      “Memory is our deepest actual language. It’s our storehouse of riches… and we need to keep it open, to keep in mind the importance of childhood events that will somehow condition our life and character… If we have no memory, we are nobody, and nothing is possible.” — José Saramago

      There are days when I wonder which way I’ll go myself. Will my body give out first, or my mind? We never want to be a burden on those we love in our final days, but we do want to linger with them as long as possible. It’s the saying goodbye part that we want the most in the end, even as we wish with all our heart that it wouldn’t end. Having seen people leave this world both ways, I think I’d rather have my body give out first. At least I might write and say a few things until the end. At the very least tell the people I love what the passwords are for all my accounts. Nobody likes loose ends. Dementia leaves a lot of loose ends.

      So we learn to hug the people we love in the moment instead of waiting. We eat our blueberries and leafy greens and stay hydrated hoping to stay healthy for as long as possible into our senior years. Vibrant physical and mental health become far more important when we see the alternative. We can’t always change the path we and our loved ones are on, but we can control how we react to it in this moment. I suppose that’s all we’ve ever had.