Alexandersmap

    Category: Fitness

    • Bluebirds in Winter (Playing the Long Game)

      Many moons I have lived
      My body’s weathered and worn
      Ask yourself how old you’d 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
      And don’t let the old man in
      — Written by Toby Keith/sung by Willie Nelson, Don’t Let the Old Man In

      There are few things more beautiful than a bluebird set against snow on a brilliant, sunny day. But bluebirds don’t just randomly show up to brighten your snowy landscape. If you want bluebirds in winter you’ve got to give them a compelling reason to visit. The work starts in the longer and warmer days establishing a consistent and reliable place for them, to be rewarded when the days grow shorter.

      Age is an attitude. Sure, you might make a case for the gradual breakdown of the body, but with consistent effort you can control the rate with which the body breaks down. There are plenty of voices out there pointing towards habits and social norms dictating our long term health and vibrancy, not the number of trips around the sun. We all know people who defy expectations about age, bouncing around well into their 90’s and beyond. And we can rattle off examples of people who died too young, with the wheels coming off at a shockingly young age.

      We know there are no guarantees in this world, but barring accident or underlying hereditary conditions, when we die often comes back to how we live. Which makes you think, as you see the days fly by, how are you going to play this hand? What are the habits and norms that are going to dictate how we feel when we wake up tomorrow morning, or how we feel in five years? What can we do today to feel better in ten years than we feel now? Shouldn’t we focus on doing more of that?

      If we want to play the long game, we ought to walk away from the short term temptations that compromise our fitness tomorrow. Eat well, drink less, move more, experience something new every day and spend time with friends and loved ones. The long game means putting our bodies and minds in the best possible position to meet the future.

      Remember the old expression: The best time to plant a tree was twenty years ago. The second best time is right now. What are you building towards? Best to get started today. Plant that tree. It’ll give you a place to hang the bluebird feeder.

    • Upon Reflection

      “Long had he believed that a gentleman should turn to a mirror with a sense of distrust. For rather than being tools for self-discovery, mirrors tended to be tools of self-deceit. How many times had he watched as a young beauty turned thirty degrees before her mirror to ensure that she saw herself to the best advantage? … When the celestial chime sounds, perhaps a mirror will suddenly serve its truer purpose—not revealing to a man who he imagines himself to be, but who he has become.” — Amor Towles, A Gentleman in Moscow

      I was looking for a quote online, recalling a bit of it but not enough to find it easily. In my search I stumbled on a few sites lingering near the very top of Google’s results with titles along the lines of “inspirational quote for your Instagram post” or some such nonsense. And I thought about how fragile the collective ego of this online world really is.

      Want to improve your reflection? Put yourself out in the world more. Read more. Join the conversation. Stumble a bit more. Write badly and steadily find your voice. Live a bigger life. But do it on your terms or you’ll never be satisfied with yourself.

      Life is about becoming the person we want to be, and learning to live with our shortcomings. Whether your reality check is a mirror or a bank account, number of followers or the stamps in your passport, we all have our reckoning with self-deceit. If we’re honest with ourselves that reckoning might just lead to self-discovery and a new path on our journey. Venture out to meet your future self one step at a time. We never quite reach that perfect image of ourselves, but we reach a point where we’re satisfied with the person looking back at us.

    • Action Plans and Comfort Zones

      Don’t look now, but as I post this on February 9th, we’re almost 11% through the year. How are those New Year’s Resolutions looking? Yeah, I know what you mean. Action plans without execution soon fall away like so many broken dreams.

      I don’t make resolutions, I chip away at habit formation. I’m particularly locked in on writing every day, as quirky and all over the map as it might be for the reader. I’m a streaker, if you will, committing to not breaking streaks in the habits I want to have in my life. Writing, reading, learning a bit of a foreign language or two, getting a full night’s sleep and eating relatively well are consistently checked off on the streak list.

      But then there are the broken streaks: rowing and lifting every day, not drinking on weekdays, and some work productivity goals that pain my friend on sabbatical too much to mention. My action plan for each of these have all succumbed to the comfort zone. It’s so much easier to just make a coffee first thing in the morning and begin writing than it is to jump on the rowing ergometer and row for 10,000 meters. It’s so much more pleasant to have a glass of red wine with dinner than to drink yet another glass of water. Comfort trumps committed action when you haven’t established routine.

      So I’ve put the action plan aside in favor of the habit tracker. Each morning I have my reckoning, checking off the things I did the day before. And leaving a glaring void where the things I meant to do (or not do) missed a day. And then I try to avoid having two of those voids in a row. Sometimes it works, sometimes I go a long, long way between check marks.

      Ultimately, life is meant to be lived to our fullest extent possible. But we live in a pay me now, pay me later reality. The bad habits add up, just as the good habits do. Decide what to be and go be it. But don’t lie to yourself.

      I still make action plans, but now I try to identify the key daily steps that lead to success down the road. Sometimes I succeed, often I don’t. But I just keep trying to check the box. After all, there’s a certain comfort in established habits too.

    • The Crunch of Now on an Icy Trail

      Friday offered heavy rain that turned to sleet and finally snow. With temperatures plummeting, this quickly turned into a frozen mess on the roads. And temperatures stayed well below freezing, guaranteeing that anything frozen was likely to stay that way for a few days. The snow was transformed to rock-hard ice, with a light frosting of granular snow atop it. It was perfect for slipping on boots and micro spikes and heading for the trails.

      The same conditions that make roads miserable transform trails into magic carpet rides. Most of the sins of the trail are locked below the frozen hard pack, and with the right gear the trail is a joyful peregrinate through the wonders of the forest. Streams and waterfalls become sculpture. Granite recedes from primary feature to delightful accent locked in the ice blanket. The trail itself offers an entirely different experience than it did just days before when snowshoes were the kit of choice. In winter every day brings something new, should you go out to find it.

      Much like the landscape around you, walking alone through the woods on a frozen but brilliant sunny day you become intensely embedded in the moment. You don’t walk with purpose to a destination, the walk is your destination. Every step becomes the point of your being here. With micro spikes announcing their grip on the ice, every step becomes a cry of Now! Here! Now!

      I visit a frozen waterfall. I only seem to visit it in winter, when it’s locked away in ice, and each visit I tell myself I ought to stop by in spring when the water is running angry. We all feel locked away ourselves in winter, I suppose the waterfall and I are kindred spirits in this way. My visit becomes a vote of solidarity with the falls behind the ice. I promise once again that I’ll be back, and believe I mean it this time. The frozen waterfall is indifferent to my promises. All that matters is the present for a waterfall. The future lies upstream, waiting for its moment. Whether I’m here for it doesn’t matter to the waterfall.

      I come across a few people along the way, couples and dog walkers and snowshoers gamely giving it a go on the ice. Read the room, folks. The trail betrays all who have come before me: fat tire tracks, boots, paw prints and snowshoe tracks. We believe we’re the only people on earth when we’re alone in the frozen woods, yet here was proof of all who came before, with all that you chance upon. You aren’t really alone in the woods, you’re alone in the moment. And there’s a measure of delight that washes over you as you make your way towards your own future.

      Waterfall, locked in the moment
      Frozen granite

    • Unbroken Snow & Writing

      There are different kinds of snow, and different kinds of snowshoeing. Snowshoe hiking up a mountain is very different than snowshoeing across a snow-covered field. Like walking on these terrains when there’s no snow, there’s a certain tactical change that develops with each. Hiking up a mountain, there’s a unique relief in flipping up the heel lifts on snowshoes to level your foot to the incline that you naturally wouldn’t feel on flat terrain. There’s also a wholly different intensity in grinding up an unbroken mountain trail. Steep terrain and unbroken snow are a workout. For me it’s a bit like technical writing, you know the payoff will be big but in your lowest moments the effort feels like it isn’t worth it (it’s almost always worth it).

      Flat terrain snowshoeing is a different story altogether. Easier, in a lot of ways, but that ease releases you to explore more than you might on something more technical and demanding. But that very freedom can force people to stick with the formula of the familiar. Why be uncomfortable in breaking new ground? Because that’s where things get most interesting!

      There are times when you’ve got to stay on the path. Inevitably, you’ll begin on broken ground: trails that lead from a parking lot to open fields, or woodland trails that must be honored before you reach open space. There’s an obligation, unsaid, to help groom the trail by tamping it down with your snowshoes. We do our part, but it feels like paying penance, and you look ahead to where you might break free. The very unevenness of the broken trail is what makes it a chore. Compacting broken snow means staying in your lane, taking what others have left for you and finding a path through it. Broken snow, especially when regular walkers use the same trail, exposes boulders and roots and ruts that lead to post holing on the trail. There’s a certain satisfaction in tamping down the brokenness, akin, in a way, to editing a sloppy bit of writing.

      But the real fun begins when you find an opening to fly. A small break in an old stone fence that leads you to a virgin field of unbroken snow, or a wide open field with a single broken path going across it each whispers, “It’s time: FLY!” and gives you the opportunity to break from all expectations and obligations and just go for it. Like a plane freeing itself from the obligation of the runway, launching yourself into unbroken snow is freedom. It’s just you and the snow, and you can go in any direction you want.

      Writing can feel very much the same. You chafe at the obligatory structure, you get caught up in the rules of punctuation and order, you try to clean up run-on sentences and spelling errors and the like as you go. But to really fly with writing you’ve just got to just launch yourself into it, technique and order be damned, and just see where it takes you. Inevitably to places you never imagined when you started. If you truly let yourself go you don’t worry about editing the broken trail you leave behind you. There’ll be time for that another day. No, this is your time to take wing.

      If you’ll forgive me another analogy about snowshoeing and writing, it’s the conditioning. When you haven’t been out on snowshoes in a while you forget the pace and rhythm and become a bit breathless. When you do it every day you quickly find your pace and rhythm and just get right to it. It becomes natural–a part of you. And when you reach that point you can cover so much more ground than you would otherwise. The lesson, of course, is to get to it every day.

      The obligation of the broken trail
      The freedom of unbroken ground

    • Finding Balance in a Hot Tub in a Blizzard

      The forecast called for a blizzard, and officially it met the requirements to be called one in some places. Not so much where I call home. But a significant storm nonetheless. A storm you take seriously. A storm you hunker down in. A storm in which an adventurous spirit might look out at the hot tub and think to oneself, “I’m going in, now”. And fancying myself so, I changed into a bathing suit, slipped on my adidas slides, a cap and the warmest shirt I own and headed out into the swirl.

      Taking a broom with me, I swept a path through the 4 inches of light accumulation to the tub, swept off the cover, opened the tub and took a deep breath. Off came the warm shirt and the tickle of snow landing on my back greeted me immediately. Stepping out of the slides into the 39 degree Celsius/103 degree Fahrenheit water, I felt the sting of fast-frozen toes meeting heat. I quickly brought my other foot in for the party and dropped down to chin level to warm myself.

      Immersing yourself in hot tubs (or hot springs) is supposed to improve your health in several ways. First, it puts you in a state of weightlessness, easing stress on your joints and relaxing muscles. But it also improves cardiovascular health and helps lower your blood pressure. The jets in a hot tub offer some massage for those sore muscles. But mostly a hot tub draws the stress out of you and plunges you into a relaxed state.

      That state change is most obvious when you’re sitting in hot swirling water in a snowstorm, with the steam rising up to meet the snow as it swirled down to reunite with the water. That’s some extreme swirling, to be sure, and with your head places squarely on the line between chaos and order, Yin and Yang, you have a front row seat for the dance. Too much in either direction and you’ll freeze or drown. Choices. It was life, amplified, in the splurgy decadence of a hot tub in a blizzard.

      The fine snow accumulated all around me, coating all cool surfaces. I felt it landing on my exposed skin, sliding down to greet the hot water or melting in surrender to the warmth of my body. But the snowy assault kept on relentlessly. My knit cap, my eyelashes and nose collected snow. The line between chaos and order is very thin in such conditions, and I delighted in the opportunity to be right there. Nothing else mattered in that moment.

      But all good things must end, and at some point you’ve got to brace yourself for the retreat from the hot tub through the swirling snow to the warm house. This is best done with purpose, and I reached up and shook off a towel, quickly stood and wrapped my shoulders and reached for my wool shirt, shook that off too and replaced the towel with the cold shirt as I got up. I offered the adidas a dip in hot water to clean off the snow and slipped them on.

      It was all a choreographed dance on the edge of chaos, and I loved it without lingering. Buttoning up the hot tub and walking through the accumulation was my penance paid for the indulgence. Still radiating heat, I shuffled back to reality while scheming a return.

    • January is Waiting

      “I wonder how long it would take you to notice the regular recurrence of the seasons if you were the first man on earth. What would it be like to live in open-ended time broken only by days and nights? You could say, “it’s cold again; it was cold before,” but you couldn’t make the key connection and say, “it was cold this time last year,” because the notion of “year” is precisely the one you lack. Assuming that you hadn’t yet noticed any orderly progression of heavenly bodies, how long would you have to live on earth before you could feel with any assurance that any one particular long period of cold would, in fact, end?” — Annie Dillard, Pilgrim at Tinker Creek

      Lately I’ve been watching some Lonewolf 902 YouTube videos of winter camping with a hot tent. I’ve done a bit of winter camping in my time, with an old sleeping bag sprinkled with ember burns to prove it, but not recently. I don’t see myself hauling a titanium stove through the woods of New Hampshire and cutting up dead standing timber for firewood anytime soon. But his adventures northeast of me in Nova Scotia and Cape Breton Island are stirring the imagination once again. It’s time to get back out there.

      You might feel the cold, and might even experience the snow when you stay put in your nest. But you just don’t become a part of the season without being immersed in it. January, by all rites, offers cold, short days. I’ve noticed that I don’t notice as much when I don’t get out in it. Without a dog to walk in the cold night, I don’t watch the celestial dance across the sky. Without gathering my hiking gear and heading north, I don’t feel the sting of winter or the snow blindness of brilliant sun on frigid snow. What fun is January if you aren’t out in it?

      “Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather. ” — John Ruskin

      January is the month when you begin to go stir crazy if you aren’t active enough. The best remedy is right in front of us—bundle up and get your ass out there. The magic of snow and ice and crisp air won’t last for long. You must go to it, prepared, if you want to experience the exhilaration of winter. Melancholy is for those who would shelter indefinitely. Nothing breaks the hold of the winter blues faster than embracing winter. So get out and experience all winter offers! How many more do you expect to have? Appreciate the gift that this season represents.

      January is waiting… but it’s slipping away.

    • The Incremental Path

      What might we accomplish in our brief time here should we apply ourselves towards it? Is accomplishing itself a worthy pursuit, or is experiencing the better path to walk down? I believe in fully experiencing life, but without setting a course and working diligently towards a calling who are we but sheep waiting to be sheared?

      I wrote about this of reaching for excellence recently, and perhaps write about it too frequently. But a blog is a sorting place of ideas and observations, shared experiences and insights. Since that post, I’ve added some additional habits to the daily accountability list in my pursuit of my own personal brand of Arete. I’m incrementally further along in that time, yet the path to excellence is long. Who says how far down the path I can reach? Does it doesn’t matter as long as we’re progressing down the one that matters most to us?

      Ars longa, vita brevis (Art is long, life is short)

      Don’t look now, but we’re already 2.5% through the year. What was it we wrote down as our resolution for the year? How’s that going for you? Isn’t it fair to ask? Creating that cadence of accountability is the only way to stay on the path. There are few big leaps forward on the journey to excellence, the path is incremental. And what we do next matters more than what we did yesterday.

      Looking back on what I’d set as milestones for this year, I can see that the milestones have mattered in my daily action. Maybe you don’t always feel like brushing your teeth but chances are you do it every day anyway. We know what matters most, but most beat themselves up if they break a streak of working out or don’t lose ten pounds in the first week of a diet. Would you stop brushing your teeth if you missed a day? No! You’d brush them as soon as you got up the next morning! Similarly, getting back on track is all that matters on this incremental path to excellence.

      Even the masters fall short of excellence. Who are we to expect it of ourselves? But when you turn around and see how far you’ve come, you recognize that the path takes you so much further than you’d have come otherwise. And the experiences you have along the way are richer for the pursuit.

    • Scheduling “Accomplishing Great Things” Time

      “A busy calendar and a busy mind will destroy your ability to do great things in this world.” — Naval Ravikant

      The week after New Year’s Eve is when everything hits the fan. People are back from vacations, tasks that were deferred come due, new initiatives kick in, and most people want to start the year off on the right foot with a high level of activity. You want to push hard on the flywheel to regain any momentum you lost over the holidays, and to have a running start for the year ahead. This buzz of activity inevitably translates into a very full calendar.

      You want to get things done, so you say yes to meetings and projects that you believe will carry you to your goals. In the meantime everyone else’s hopes and dreams need to be met with some of your attention as well–maybe a 30 or 60 minute block of time next Tuesday? And this is where those lofty resolutions begin to hit resistance.

      This is the whirlwind that Chris McChesney speaks of in The 4 Disciplines of Execution. The more you can stay out of the whirlwind, the more you can focus on your real priorities. And the more you can do great things in this world. Don’t we want to do a few great things in our time here in this world?

      It feels like the most important thing to do is to simplify. But that’s a convenient buzzword to throw around. It’s easy to say it, but much harder to do in the crush of daily life. The answer, I think, is to book big chunks of time for thinking and working on your top priorities. To jealously guard the edges of your day when you can do the most. I’d rather get up two hours early and write than sleep in. I’d rather spend two hours reading at the end of my work day than turn on the television. Those four hours don’t make it on to my calendar, but they’re often the most productive time in my day.

      If I were to add one thing to Naval’s quote, it would be this: “A busy calendar, an unfit body and a busy mind will destroy your ability to do great things in this world.” For I believe we forget sometimes (I do anyway) that a fit body and a productive mind are related. If we aren’t eating well, drinking in moderation, sleeping well and exercising regularly our minds pay for it. Blocking off time for exercise is as essential to accomplishing great things as giving yourself space to think.

      With that in mind, I’m beginning to use my calendar differently than I used to. I schedule more “accomplishing great things” time. I’m keeping myself accountable by listing and checking off the key priorities in my bullet journal. And I celebrate when I draw a box around my top goals of fitness, nutrition, writing, reading and my top work priority when I can check all of them in a day. My goal is to string together a full week of closing the boxes. This turns busy into productive in a visible way. When I do, I know that I’m on the path to greater things.

    • Starting Over

      “Think of yourself as dead, you have lived your life. Now take what’s left and live it properly.”
      — Marcus Aurelius

      It’s time to spread our wings and fly
      Don’t let another day go by my love
      It’ll be just like starting over
      –John Lennon, (Just Like) Starting Over

      Tim Urban posted a clever image on Twitter that illustrates the concept of today being the first day of the rest of your life. Everything that you’ve done to now is in the past, every decision you made that got you to this place, wherever that might be for you, is in the past. And all that’s left is what’s in front of you:

      Source: @waitbutwhy

      New Year’s Day represents that for a lot of people: New Year, new me! But really, it’s every heartbeat. We decide moment-to-moment what we’ll steer ourselves towards in the next. Making decisions and actions, step-by-step into the uncertain future.

      What doesn’t help is regretting the choices you didn’t make along the way. What’s done is done, what’s to be is to be, dependent on the choices you make in this moment. All the past did is place is right here, at this point on the line of human progression on this day. And while that does dictate what our options for the next step might be, it doesn’t dictate the thousands of steps that follow.

      This moment is just like starting over. How fun is that? Be bold.