Alexandersmap

    Category: Fitness

    • 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.

    • This Will Be Our Year

      Now we’re there and we’ve only just begun
      This will be our year
      Took a long time to come
      — The Zombies, This Will Be Our Year

      Normally I take time to assess the best memories or the favorite stuff accumulated to wrap up a previous year in the final days leading into the new year. This year, other than listing a collection of books read, I am far more inclined to put 2021 to rest and get on with living. I imagine I’m not the only one in that respect.

      So how do you set the table for a great year? We’ve covered some of this already, deciding what to be and go be it is a good attitude to begin with. To realize it, you’ve got to act on it. Book the trip, block off the vacation time, commit to the athletic event, reserve the campsite or the trail hut and you’re halfway there. In some ways you’re forcing your own hand. Or you can look at it as making a commitment to your future self. It’s a high agency way of taking your life in your own hands and not just going with the flow of random events.

      Booking it naturally starts a countdown to arriving at the moment you do it. A to-do list immediately accumulates. Want to run a marathon or hike the Presidential Traverse in the White Mountains? You’d best get in shape before you set off, buddy. The world doesn’t need another unprepared fanatic hitting the starting line. Commit and begin the incremental climb to fitness so you can actually finish what you most want to start.

      Is it that simple? Of course not, but you’re far more likely to do it if you place a financial and time stake in the ground and then give yourself just enough runway to take off. You can’t commit to something so far off that you lose focus on the goal, but it can’t be so short that you aren’t ready when you arrive. Plan, then execute on that plan in a carefully measured number of workouts, vacation days, or paychecks. Use time and money to help you arrive, not as an excuse for not going at all. We become what we prioritize.

      The big moments await your commitment. Put a stake in the ground at the end of the runway and gather some momentum. It’s time to soar.

    • Decide What to Be and Go Be It

      What do we make of this last day of the year business? What do we make of any day, really? 2021 was a tough year, just like 2020 was, but looking back there was still some epic in-country travel, there was still some great hikes (fewer than I’d have liked), there was still time with family and friends of consequence, and there was still productive output in the work I choose to do. Does that make it a bad year? It’s very hard to string together 365 great days, but just as hard to string together 365 bad. Shouldn’t we acknowledge each for what they are? Good or bad, each day carried us to here, and another chance to make a go at it tomorrow. It’s just life.

      So what do we do with the compass and the map on the last day of the year? Do we be so bold as to make big plans? Do we settle into more of the same? Resolutions are like fortune cookies; a thrill of possibility in a stale pastry of will to follow through. Empty promises, empty calories.

      Better to choose the small stepping stones of habit formation that bring you to where you want to be. Streaks are the only thing that work for me. Check the box with whatever measure is the bare minimum for you on writing or exercise or learning a language or reading more books than you did last year. Try to do more than the bare minimum but keep the streak alive.

      December 31st is just another day, just like January 1st is. Every day we get to reinvent ourselves, every day is a journey to becoming. It’s simple, really, when you think about it. Decide what to be and go be it.

    • No Time for Tired

      Mais où sont les neiges d’antan! (Oh, where are the snows of yesteryear!)
      – François Villon, Ballade des dames du temps jadis

      We’re all a bit tired, aren’t we? Tired of the pandemic, tired of political deviants and extremists, tired of people not caring about the environment or really anything but themselves. Tired of things the way they are now. Tired that New Year’s Eve plans were scrapped because Christmas turned into a super spreader event, with half the vaccinated family getting COVID. You think maybe that booster will put you over the top and find your trail leg caught the hurdle.

      Villon was a rogue. He spent time in prison, and spent time writing poetry. He’s a complicated footnote in history. This poem, reflecting on the great women of the past during his time, lives on centuries after he too passed like the snows of yesteryear. And the analogy reminds us we too must pass from this moment. Our time here is short and not meant to be devoid of suffering and the occasional inconvenience.

      All we once knew has changed, all we know now will change again. Tomorrow, should we indulge in the folly of being there for it, will bring more change still. This is the way. Tired doesn’t matter. Billions of people had it worse than we do, right now, right here. Did you do a face plant on this hurdle? No? Then get over the next one. For the universe moves on with or without you. There’s no time for tired. We aren’t done with this race just yet.

    • Water and Wine, Experience and Emotion

      “The best wine is the oldest, the best water the newest.’ Water is experience, immediate sensation, and wine is emotion, and it is with the intellect, as distinguished from imagination, that we enlarge the bounds of experience and separate it from all but itself, from illusion, from memory, and create among other things science and good journalism. Emotion, on the other hand, grows intoxicating and delightful after it has been enriched with the memory of old emotions, with all the uncounted flavours of old experience, and it is necessarily an antiquity of thought, emotions that have been deepened by the experiences of many men of genius, that distinguishes the cultivated man.” – W.B. Yeats

      “In vino veritas, in aqua sanitas” (In wine there is truth, in water health)

      Water is best when it’s moving. There’s a reason we seek out ocean swells and waterfalls. It taps into out desire for constant change, for movement and action. Stagnant water is usually associated with contamination and sickness. Moving water is associated with vibrancy and health. We seek the fresh and new in our lives for it is life itself.

      Wine is no good at the moment it’s poured into the cask. It must age and mature, and rise to meet its potential depth of flavor. The French call this process élevage, the progression of wine between fermentation and bottling. The term élevage also means procreation. It’s clear the French saw the connection between aging wine and human life.

      Water as experience, wine as emotion. A great life is a proper mix of experience and emotion, new and old. With that in mind, shouldn’t we seek out new experiences? Shouldn’t we mine our deepest thoughts and emotions and create something from it? We need both in our lives, don’t we? Experience to encounter the world, to wrestle with it in real time and find our place in it. Emotion to reflect on what we’ve seen and grow, and ultimately realize our potential through maturity and insight.

      Turning to the Latin phrase, we see that there’s a balance between the two. To be healthy (sanus) we must refresh our bodies with nutrition and hydration and action. To be wise (sapiens), we must learn from this experience, meditate on it and grow. Balancing the two is the key to a vibrant, fulfilling life.

      Slàinte Mhath!

    • 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.