Alexandersmap

    Category: Fitness

    • 4 Steps to Actually Achieving a Goal

      “To achieve a goal you have never achieved before, you must start doing things you have never done before.” – Jim Stuart, The 4 Disciplines of Execution

      We’ve reached that time of the year again, when people start listing New Year’s resolutions and thinking about life goals. I don’t believe in once-a-year resolutions, but I’m a big believer in maintaining strong habits and positive streaks. I write every day so that I don’t break the streak. Simple. Easy to understand. Achievable. There are days when I don’t even have a coffee but still manage to write. So how do we apply that to the rest of our lives when there’s just so much on our plate already? Apply the four principles from The 4 Disciplines of Execution to our personal lives:

      “The principles of execution have always been focus, leverage, engagement, and accountability.”

      Let’s face it, the reason we don’t finish New Year’s resolutions is because life gets busy again. It’s easy to make grand plans when you’re taking a few days off around the holidays. It’s a lot harder to maintain them when the craziness of life kicks back in. The 4DX authors call this the whirlwind. We all have a lot to do in our day-to-day, and that makes sticking with a new habit challenging. It’s not a part of our routine yet, and the routine is what gets us through our crazy days.

      So what are the four disciplines for executing on your goals?

      Discipline 1 is focusing on one or a maximum of two goals. More than that and you lose focus and face diminishing returns. At that point you get lost in the whirlwind and it’s all over. The 4DX authors calls this a Wildly Important Goal (WIG).

      The fundamental principle at work in Discipline 1 is that human beings are genetically hardwired to do one thing at a time with excellence.

      Discipline 2 is to act on the lead measures. This is an important distinction from what most people do. We all tend to focus on the lag measures: What does the scale tell me? What did we sell yesterday? Did I finish writing the book by December 31st? Lag measures are important indicators of achievement, but they don’t move the rock. You need a lever to move it, and that’s what lead measures are. Instead of focusing on how much weight you lost today, focus on what you put in your mouth. Focus on how many steps you walk today. These are lead measures that move the lag measure over time.

      “A good lead measure has two basic characteristics: It’s predictive of achieving the goal and it can be influenced by the team members.”

      Discipline 3 is the discipline of engagement. This is getting things done. What things? The lead measures of course! Eat the broccoli and move more! Find creative ways to fit it all in when you’re caught up in that whirlwind of your day-to-day. But in order to stick with it you’ve got to maintain a scoreboard to track yourself. Without it you’ll get lost in the whirlwind. Remember that writing goal I had? The scoreboard is the stats. I can see clearly that I haven’t missed a day in three years and don’t want to break the streak, even when I don’t feel like writing.

      Discipline 4 is creating a “cadence of accountability”. Find a support group that keeps you on track. Weight Watchers is successful because it’s based on a weekly cadence of accountability. Find people who will give you a nudge when you aren’t meeting your lead measures.

      “The magic is in the cadence. Team members must be able to hold each other accountable regularly and rhythmically.”

      The book is focused on the very real challenge of getting a team to focus on achieving a wildly important goal that makes a significant impact on an organization. But the same principles apply in your personal life. Decide what you want to be exceptional at and what the lead measures are to move you along every day towards that goal. Then make a scoreboard that speaks to you (it can be as simple as checking the day on a calendar when you do what you said you were going to do). And then build a support structure around yourself to help keep you accountable.

      Execution on an important goal isn’t complicated, but it also isn’t easy. These four disciplines can help keep you on track in the face of the whirlwind. Just imagine how fun actually accomplishing that goal will be!

    • Rest and Revovery

      “Rest is not death; it is life, and all life bears fruit.” – A.G. Sertillanges

      I worked my way back to the office to finish some work after dinner. There’s a lot to do lately. And it calls at me, nagging for more time. But getting to my desk, my chair was occupied by a cat with a different idea of how to live. Taking the hint, I decided to leave the work for another day and sit down to listen to music instead… and promptly fell asleep myself.

      The end of the year brings a certain level of chaotic completion with it. Things come together in the end, or they don’t and slip into the next year. What are we to do about it but our best?

      Proper rest is the key. Sleep, recover, begin again. The cat knows this, and deep down I do too.

    • The Booster Experience

      With all the variants dancing about, I was finally able to get my booster shot yesterday. For the record, it was the mRNA COVID-19 vaccine (Pfizer-BioNTech). And just like with the second shot, my body reacted to it with a wave of chills hours afterwards. For the second dose, it was at the twenty hour mark. For this one, it caught up to me at fifteen hours. For about an hour I shook so hard I had to put a towel in my mouth so I wouldn’t bite my tongue. Fun! But in both cases, I felt that if this was what the vaccine does to me I’m grateful I didn’t get the virus. The wave eventually passes. A bit if discomfort is the price of admission for the new normal.

      Everyone reacts differently, of course, and some people get no symptoms at all. I rarely get sick, so it was interesting to get this wave of feverish chills with the second two doses. But there’s another twist to this story–I got the flu shot at the same time. Is that reckless or efficient? Who knows, but my body informed me that I was ambitious.

      If this all sounds like a negative stance on the vaccine, well, that’s not the case at all. Just one person’s experience with the three doses of Pfizer. I’d do it all again if it turns out we’ll require a fourth dose someday. But I sure hope that’s not the case.

      With all that said, get your booster. We like you too much for you to get sick now. After all we’ve been through together.

    • What Living Ben Franklin’s Five Hour Rule Really Tells You

      Google “Ben Franklin’s five hour rule” and you’ll receive page after page of business magazine articles gushing about how you too can transform your career and life using old Ben’s technique. They spin it to current times saying Bill Gates and Elon Musk follow this rule too! Just click and read on… and you get pretty much the same paragraph from every one of them:

      “The five-hour rule is a process first implemented by Benjamin Franklin for constant and deliberate learning. It involves spending one hour a day or five hours a week learning, reflecting and experimenting.”

      I could link to one of those articles, but which one? They all use the same two vanilla sentences. No deep dive into actual Ben Franklin quotes. I’m at a point in my life where this just doesn’t hold up for me anymore. Life is deeper than a Twitter-sized rule for living.

      You know who’s not breathlessly scanning those business articles for that one key rule used by Ben Franklin? Bill Gates or Elon Musk. Because they’ve long since passed that level of reading and shallow thinking in their own lives through consistent, dedicated learning, applied personal growth habits and occasionally taking audacious risks measured against that acquired knowledge.

      And that last bit is the key. Knowing when to take the leap into the unknown isn’t just instinct, it’s detecting patterns and opportunity gleaned from multiple sources of informed learning. Put down the mobile phone and pick up a book, find a quiet corner of your hectic life, and read. Learn something new that brings you to something else new. And as you acquire that wisdom do something with it. Gates and Musk, like Franklin before them, are just people like you and me who take things to a level the rest of us aren’t prepared or willing to go to… but could.

      For the last several years I’ve read every day, sought meaningful encounters wherever I am, stretched my reading to sometimes uncomfortable places, learned a bit of another language every day and firmly established the habit of writing about it right here in this blog. I’m living that Franklin rule without calling it that. I’ve learned that life is more complicated than two sentence rules for living. But the occasional spark of applied audacity has its place too.

    • Eudaimonia: The Act of Living Well

      There’s an ancient Greek word, frequently associated with Aristotle, called eudaimonia. Aristotle meant it as living virtuously. It’s best translated in modern English not as “happiness”, but as “flourishing” or “living well”. Let’s face it, chasing happiness is a fools game (for happiness is an evasive and subjective pursuit, and without purpose, empty), but pursuing eudaimonia—living well—is a lifestyle choice. And it begins with knowing what living well means to you.

      The spirit of eudaimonia, going back to Aristotle, is to make the most of yourself in your short time here. That making the most of yourself business is what you and I have been chasing for a long time, isn’t it? To live virtuously, to flourish in the art of living, to learn and grow and travel and build something better of yourself. To be fit and vibrant and sharp as a tack. To be articulate and passionate and the eager student in this master class of living.

      We are all in the pursuit of eudaimonia, we just don’t use that particular word to describe our objective. Maybe we should. There’s another Greek word, Arete, meaning excellence, that comes to mind. If Arete is the ultimate goal, eudaimonia is the path to get us closer to it. We may never reach the former, but we can certainly flourish and live well and strive to maximize our potential. And isn’t that the point of living in the first place?

    • Let Me Live Until I Die

      “Lord, let me live until I die.” – Will Rogers

      This is the kind of daily prayer or affirmation I can get behind. Said daily as I open my eyes to a new day. Let me live until I die is a bold stake in the ground to make the most of every moment. And shouldn’t we celebrate the possibility of the new day? What’s the alternative, to dread the commute to work, or the work itself, or what we come home to afterwards? To distract your life with media and alcohol and empty calories? No, thank you! Let me live until I die.

      It’s easy to slip into the dark melancholy of the world. It’s easier to slip than it is to climb. But slipping only leads you to new lows. Far better to climb, as tough as it might seem, to reach new heights and see new vistas. To leap out of bed to see what we might accomplish in this new day seems a far more interesting way to wake up to the world than to hit the snooze button and hide under your pillow.

      Life isn’t easy, we all know that. But the world bows to those who climb to the top, look around and light the way for the rest to see. To be a beacon requires energy and an unquenchable desire to burn brightly. You can’t burn brightly if you’re drowning in misery. Get up and get out there, where the oxygen is. Be fit and passionate and embrace life in a full bear hug.

      To live is to move, to embrace, to laugh, to love, to explore, to learn, to dance, to take a chance and to grow. Get out into the world and make the most of living while we can. I’ll see you out there.

    • Killing Our Previous Self

      Sacrifice the things you used to believe, and the ways you used to be.
      Learning leaves a trail of little deaths.
      – Derek Sivers, How To Live

      The highest reward for a person’s toil is not what they get for it, but what they become by it. – John Ruskin

      We all transform into something different. This is the only way, for no matter how much we might embrace the comfort of our current self, it must ultimately die and be cast aside for the person we become by our actions. The question isn’t whether who we once were dies, but rather, who does the killing. Do we move ourselves towards that which we aspire to be, or does the world leave us behind, a shell of our previous self? Don’t let this happen to you friend!

      The pandemic killed more than the people who succumbed to COVID-19. It killed what was comfortable and routine for the masses, changing us in profound ways that we might not fully understand. But that death of our former self was going to happen anyway, it only accelerated in the pandemic. Mourn what has passed if you will, but then dust yourself off and ask yourself, what comes next for me?

      I mourn the passing of old friendships. People I was once close with who have disappeared down the path of their own lives. But then again, I’ve changed too. Learned new things, built new habits, formed new alliances. Our paths were once parallel and then diverged. Old friends might still gather and celebrate what once was, or look towards a place where we cross paths once again, but ultimately we must keep walking our own path, just as they do. Whatever will be will be. Should we meet again, wouldn’t it be better if we built a great story of how our lives grew in the time we were apart?

      Success is not to be pursued; it is to be attracted by the person you become. – Jim Rohn

      I celebrate the journey others are on, even as I continue on my own path. We’ll have so much to talk about, should we meet again. Stories about those long-dead former selves transformed into something different. Don’t we owe it to ourselves to make that story greater than what it once was? To learn and grow and follow the path that brings us the most meaning in our lives, and share this greater self with others? That, it seems to me, is what success really is.

    • Carolina On My Mind

      Dark and silent, late last night
      I think I might have heard the highway call my name
      Geese in flight and dogs that bite
      Other signs that might be omens say, “I’m goin’, I’m goin’”
      I’m gone to Carolina in my mind
      – James Taylor, Carolina in My Mind

      There’s a sense of place that feels right when you’re in the Carolinas. Something about the land that feels like home. Something about the people that makes you feel welcome. I can feel it when I’m in the region, it’s a place I could live in. Judging from the list of best places to live in the USA put out by a couple of publications, I’m not the only one to feel this way.

      North and South Carolina are increasingly thought of as home for transplants from the north. Those looking to retire somewhere that feels like home without the extreme weather, those who are young and aspire to build a great life for themselves in an up and coming place. Those who just want to be where the air is clean and the people are friendly.

      There’s no doubt that Raleigh, North Carolina is a trendy city. It often hits the top five on those best places to live lists, and why not? Great job market, great college scene, easy access to the outdoors and city life alike. Raleigh is one of those places you step into and feel like you could live in forever, should you ever want to move away from all that you’ve built around yourself in the place you call home already.

      The Warehouse District is a distinctly cool place with great restaurants, art galleries, breweries and coffee shops in old brick buildings. If you love sushi try O-Ku for delicious nigiri and sashimi, if you love tapas get yourself to the restaurant Barcelona (of course, the city in Spain is great too!) for a great selection of small plates. These are just two restaurants jammed full of people celebrating life for awhile in a place built for it. Raleigh is just one great city in the Carolinas with great vibes reverberating with people in the know. Charlotte, Greenville, Charleston, Winston-Salem, Asheville also get a lot of attention.

      On the opposite end of the food spectrum, go to Biscuitville for a uniquely tasty biscuit with a Carolina twist. Don’t worry, there’s plenty of opportunities to burn off those epic biscuits with great hiking and mountain biking in the area. The Carolinas deserve the attention they’re getting as a wonderful place to move to. But let’s keep that to ourselves, we don’t want to ruin a good thing.

    • The Random Gift of Injury

      Stoicism is accepting whatever the world throws at you. Not to be bullied by the universe, but to accept fate and manage the moment. This, of course, is an oversimplification, but for our purposes we’ll run with this definition. There are bookshelves full of stoic philosophy at the ready should you wish to dive deeper.

      With this in mind, what were the odds that I’d bruise my right heel stepping on a small log tossed underfoot by a rogue wave I was running to avoid on a beach in Marin, California on the one morning I happened to be walking in that place in my lifetime? Not quite as random as hitting the birth lottery, but pretty damned remote. One step of thousands of steps, landing on the exact spot to create a bruise that’s irritated me for a couple of weeks now.

      Maybe irritate is the wrong word. Maybe fascinate is better, because of the randomness of that bruise. Semantics aside, it’s a classic test of stoicism, one I ought to embrace for the gift it is. A bit of pain in the heel is a small tradeoff for the celebration of random events that brought us together. And sure, it could have been a lot worse. Rogue waves aren’t to be trifled with.

      Accepting whatever is thrown at you doesn’t mean you don’t deal with the problem at hand. You don’t have to like getting hurt. To do so would be a clear signal of another problem in your life. A bit of motrin, some heel inserts, and other efforts to heal the heel are ongoing. Some long walks I’d planned have been postponed. To press on would aggravate the injury, extending it, and from a stoic point of view, it would mean not accepting this fate.

      Who am I to ignore this random gift?

    • Getting Outside

      “Go out, go out I beg of you, And taste the beauty of the wild. Behold the miracle of the earth with all the wonder of a child.” – Edna Jaques

      Getting outside to nature cures all things. Stress, fogginess, illness—all are tempered or eliminated by getting deep into nature. When I’m not feeling well, the first thing I try to do is get out into the cold, crisp New Hampshire air and breathe deeply. Inevitably this is the beginning of recovery.

      Driving around California tor 11 days, I was most at home in the wildest places. The rugged coastlines, the redwood forests and the dunes of Marin all served to restore whatever was lost in city traffic. Even in Los Angeles, there are mountains around you that make you believe nature isn’t far away… if only that smog wasn’t pressing down on you so relentlessly. New England is the same in many ways (though thankfully without the smog). The ocean rules the coastline, the mountains and the forests rule the interior. Cities are full of modern wonder but also a fair share of ugliness. Step away when you can, for it’s only in nature that we find balance.

      If there’s irony in writing this post, it’s that I came inside from a walk to do it. But that’s the tradeoff we all make, isn’t it? Work, family time and the constant draw of screens keep us indoors more than we ought to be. There’s a place for the indoor life, but it shouldn’t dominate your life. Shouldn’t tasting the wild dominate our time? It seems to me that getting outside is the only way to find your center. And the more time you’re away from the outdoors, the more unbalanced we become.

      Get outside.