Alexandersmap

    Category: Fitness

    • Worthy of Good

      “Isn’t it more appropriate for us humans to endure and be strong? We understand, after all, that we suffer for the sake of something good, either to help our friends, to aid our city, to fight on behalf of women or children, or for the most important and weighty reason of all, to be good and just and self-controlled. No one achieves this without pain. And so I conclude that because we humans acquire all good things by pain, the person who is himself unwilling to endure pain all but condemns himself to being worthy of nothing good.” – Musonius Rufus

      Looking back on the last year I wonder at the person I was a year ago, optimistic yet unsure about the pandemic. Working from home all the time was new; different and unfamiliar. A year later, the work is once again taking over. But we’re different, aren’t we? And so is the nature of the work.

      Ultimately, we either do the work or become masters at hiding from it. In general, and over time, this becomes a self-fulfilling prophesy for us. Do the work that matters, harden the softness that threatens your effectiveness and eventually good things will come your way.

      The days fly by when you’re deep in productive and rewarding work. Over the last year there were plenty of days that felt both unproductive and unrewarding. Sometimes you feel that things will never get back to normal. But the rewards are there for those who push through the pain and frustration and loss. Which makes me wonder, have I done enough to be worthy of those rewards? Are we doing enough now?

      If we know we can do more, shouldn’t we?

    • Making Antibodies

      It turns out the second Pfizer shot beat me up a bit. Between the 20th hour and the 36th hour seems to have been my scheduled antibody manufacturing time. It began with chills, moved to aches, then lightheadedness. And then it sort of went away for a time. It turns out the vaccine was resting up to double down on the wave of suck. Suddenly I couldn’t get warm, then couldn’t stay cool. My body started aching down my right side (where I got the shot) to my lower back.

      And I’d have done it all over again in a second. If the vaccine beat me up like this I have no doubt the virus would have been 10x worse. Which is an admission this tough guy isn’t comfortable making.

      The takeaway is to get your vaccine whenever you’re on deck. Because I’d love to have you stick around for awhile. Because we have celebrations and travel and some version of normal waiting for us.

      So make some antibodies. It might not be as fun as making pizza or love, but it’s a good way to help get us back to where we all want to be. We’re almost there.

    • Reach

      Momentum is about rate of iteration and persistence, not brilliance.

      Luck is a function of surface area.

      In the early days, effective people increase their luck by exposing themselves to more opportunities and more people.

      There’s a reason why successful people tend to be proactive: they’re expanding their reach.

      Reach is a serendipity engine.
      – @Julian

      Anyone who sells anything has stumbled upon the truth of what Julian Shapiro is saying here. It’s profoundly obvious that the more people you reach out to the more you’ll expose yourself to opportunities. The trick has always been finding the right people, and the right opportunities, at the right time. And until you’ve built a network up around yourself and located the 20% of people who will help you the most in life, the more you’ve got to just get out there and play the numbers game.

      Momentum through our rate of iteration and persistence applies to everything we do in life.

      Want to be fit? Do the work, push yourself to do more, be consistent. Repeat.

      Want to speak a different language? Learn the basics and then push your limits. Immerse yourself in a culture where you must stretch yourself to be understood.

      Want to be a great writer? Read more to know what great writing is. Live more to have something to say. Write more to get good at it. Publish more to gain a following. Connect with more people to find the 20% who will help you the most in your career.

      Do more. Expand your reach. Reach is a serendipity engine. Simple. And simply true.

      For people starting their careers, I’d point to these simple @Julian tweets as the core lesson. No need to buy the books, attend the success summits, or watch hours of video. Just do the work, intelligently and persistently, that moves you towards your goal.

      Reach involves a level of discomfort. The very act of reaching implies going beyond your current place. Going beyond your comfort zone. To places of uncertainty and rejection and the unfamiliar. We’ve all felt that when walking into a room where we don’t know anyone. What we forget is that most of the people in that room feel the same way.

      Reach leads to connection.

      So go out on a limb.

      When you continue reaching, the uncomfortable becomes comfortable. Opportunities come up. Friendships and alliances are formed. And you grow in new and unexpected directions.

      So by all means, reach.

    • A Walk on Cahoon Hollow Beach

      “The sea-shore is a sort of neutral ground, a most advantageous point from which to contemplate this world. It is even a trivial place. The waves forever rolling to the land are too far-travelled and untamable to be familiar. Creeping along the endless beach amid the sun-squall and the foam, it occurs to us that we, too, are the product of sea-slime.” – Henry David Thoreau, Cape Cod

      Between the massive dunes and the crashing Atlantic Ocean in Wellfleet is a strip of sandy beach bearing the brunt of the relentless assault from wind and sea. The surf in warmer months is a feeding ground for Great White Sharks, who have modified their hunting style to chase grey seals right into the churning shallows that swimming humans like to frolic in during the warmer months. Great Whites don’t hunt humans, but sometimes they mistake humans for seals.

      In April you don’t see many seals bobbing in the surf on Cape Cod. So the sharks move on to other hunting grounds and leave this stretch of wild ocean to the occasional surfer and the beach walkers. A walk on the Cape Cod National Seashore can happen just about anywhere with an access path down the 100-foot dunes. Sand is dangerous stuff that can bury a reckless trespasser in no time at all. Sticking to the access paths preserves the dunes and just might preserve you too. The access paths themselves inform in their soft give. This is not a place for the meek. If you can’t handle the access path don’t walk this beach.

      For an off-season walk, we chose to park at the Beachcomber in Wellfleet and walk a stretch of soft sand known as Cahoon Hollow Beach. The Beachcomber is a trendy cool place at the height of summer. In mid-April it’s a convenient parking spot for easy access to the beach. A sign of the times is a shark warning with a handmade sign added to the bottom sharply suggesting “No kooks, no exceptions”. Wellfleet has had just about enough of the worst representatives of shark tourism.

      The National Seashore has a 40 mile stretch of beach that would test the strongest of walkers. When you say you’ll walk just to the bend you soon realize that bend keeps disappearing ahead of you. We walked about a mile, following the curve of the dunes around the forearm of Cape Cod. Walkers tend to gravitate towards the surf line where shells and smooth rocks offer themselves up for consideration. Soon your pockets are full and you recognize the folly of treasure hunting when every receding wave reveals another treasure.

      Thoreau walked the entire length from Chatham to Provincetown in the mid-1850’s and wrote about it for lectures that would end too soon in his abbreviated life. It would be published after his death in 1865 – the same year the Civil War ended. I think often about Thoreau, dying at 45 with so much left to do and see and write about. And here I was following him again, walking the beach between dune and sea, thinking it might just go on forever. Knowing it won’t.

    • A Meaningful Walk

      If you’re counting walking as a workout, at what point does it really count? When you reach 10,000 steps? By how many flights of stairs it equates to? Or is simply getting out and walking enough to count? It depends, doesn’t it? It depends on fitness level, on injuries or disabilities you’re working with, and on state of mind. Every walk counts for something. Every walk can be meaningful.

      Any walk of substance, whether hiking a mountain or a long walk on a bike path, could be called a workout. And a walk with the stars or a dog curious about the world can be especially meaningful. A walk filled with an abundance of steps and curiosity can be both. I think the point is to get out there and do something. To experience the world on her terms.

      This month I’m in a challenge to do 25 workouts in the month of April. Given my fitness level, which is decent but not Olympian, I count a walk as a workout when I hit 10,000 steps (5 miles), and the walk itself is brisk. Sometimes I don’t have the time to do 5 miles in one walk and I’ll walk again at night to finish the steps. It’s my workout, these are the rules I put in place.

      Walking as a workout isn’t the most efficient use of your time. I can row 5000 meters in half the time that I can walk 10,000 steps. If I broke that 10K into meters I could have a killer workout of 5x2K or 10x1K. And I can quickly raise my heart rate swinging a kettle bell, and mix in those workouts too for the pure intensity they offer. But sometimes you don’t care about efficiency. Sometimes you just want to walk.

      I’m doing the math on those 25 workouts in the month challenge and figure I need to do a few double sessions this coming week to make the total. I’m having my second vaccine on the 27th and would like to be done by then just in case I have side effects. I haven’t done double sessions in some time, but I’m drawn to the idea. A mix of rowing, kettle bell swinging but especially those brisk walks. A micro burst of meaningful workouts to get across the finish line. And a burst into spring.

    • Moving through Liminal Space

      If 2020 was a year of transformation forced upon all of us by a pandemic and political and social unrest, then what is 2021? A continuation of the same or something different entirely? We see the light at the end of the tunnel, but we’re still very much in the tunnel. Are we in limbo, or is it something else?

      I don’t know what life will show me
      But I know what I’ve seen
      I can’t see where life will lead me
      But I know where I’ve been
      – Jimmy Cliff, Sitting Here in Limbo

      “Limbo” originally was the region on the border between Heaven and Hell, now commonly thought of as being stalled in a period of transition. Plenty of us felt like 2020 was Limbo. But you can make a case for it to be something more.

      This place of transformation between one place or phase and the other is also known as “liminal space”. I’d first heard the phrase from Richard Rohr, who points to Victor Turner’s The Ritual Process as the origin. Rituals seem straightforward: sweet sixteen parties, bar mitzvahs, commencement ceremonies and funerals are all rites of passage signaling a change. But what of the passage itself? Passage is motion, not stalling. And that’s where liminality comes in.

      “Liminality (from the Latin word līmen, meaning “a threshold” is the quality of ambiguity or disorientation that occurs in the middle stage of a rite of passage, when participants no longer hold their pre-ritual status but have not yet begun the transition to the status they will hold when the rite is complete. During a rite’s liminal stage, participants “stand at the threshold” between their previous way of structuring their identity, time, or community, and a new way, which completing the rite establishes.” – Wikipedia

      The passage through “liminal space” infers movement between phases of life. This seems a more focused use of the time, don’t you think? Passage is high agency, decide what to be and go be it liminality. Stalled is low agency, waiting for things to happen to us limbo. You see this in how people use their time during the pandemic. Some bought and used bicycles and hiking boots, others hoarded toilet paper and literally waited for shit to happen.

      Life is about transformation and passage. If we’re all in this transition between one place and another, are we using this liminal space to proactively move into a better place or are we simply waiting for things to open up again? The thing about passages is you have some measure of control over the direction you’re going in. We ought to have something to say about which threshold we cross on the other side, don’t you think?

    • Incrementally Better

      “A mistake repeated more than once is a decision” – Paulo Coelho

      “The best criticism of the bad is the practice of the better.” – Richard Rohr

      When you live long enough you start to lose some of the hard edge that once defined you. That sarcasm you voice to others was nothing like the self-talk you once gave yourself. Quite simply, you stop worrying about the chase for perfection and start living with who you are.

      The Coelho quote above once tortured me for the patterns of decisions I’d made over time that didn’t help me. Eating the wrong food, opting out of exercise, not making the call you know you needed to make, not following through when you should have, and then not following through the next time either. Decisions made, not mistakes. This quote can eat you alive if you let it.

      And then I stumbled upon the Rohr quote, and recognized the incremental improvement in myself over time. When things aren’t going well in some area that self-talk amplifies the worst traits, making it more of who you are. Once you’ve recognized and completely own past decisions, what do you do with them now?

      You work to reduce their impact in your life. You get better each day at the things you once avoided. Slowly, surely, you incrementally grow better and the bad shrinks to memories of the way you once were. Still a part of you, always, but not who you are.

      Freud would rightly point to the Id, Ego and Superego at this point in the game. As you get a couple of years older you recognize each for what they are inside you. When you’re young and wild you run with one voice (Id) and just eat the chips with abandon. A bit later another voice (Ego) will start pointing towards the weight loss goals on your list and tell you to stop eating those chips. The Superego makes you feel guilty for eating the chips or proud for not eating them and working out. (This moment of pop-psychology brought to you by Pringles).

      Today, I’m just trying to be a bit better than I was yesterday so that tomorrow I’m proud of the progress made. It’s not that the Superego cuts me more slack, more that I choose not to wallow in self-criticism. The best way to diminish that critical voice is to show it progress towards the person you’re trying to become. Because that identity you’re aiming for is impressive. And even if you don’t reach it, “close enough” is still pretty good.

    • A Focused Place

      “Finding a very focused place to do your work rewards you many times over.”-Seth Godin

      “The opposite of ‘distraction’ is ‘traction.’ Traction is any action that moves us towards what we really want. Tractions are actions done with intent. Any action, such as working on a big project, getting enough sleep or physical exercise, eating healthy food, taking time to meditate or pray, or spending time with loved ones, are all forms of traction if they are done intentionally. Traction is doing what you say you will do.” – Nir Eyal

      Perhaps it was a week of chaos and distraction that made Eyal’s statement grab me by the shoulders and focus my mind on the truth of the matter. Distraction is diluting my moments of clarity, and this simply won’t do. It isn’t just the noise from mobile devices and televisions or the crush of emails and requests from people near and far. It’s also that noise within that shakes you from sleep or makes you not hear what was just said on that Zoom call you participated in.

      If our best moments are when we’re fully alive, what does fully alive mean anyway? I believe it to mean being fully engaged in the moment, aware of the world around you, and embracing your part in it. Keeping promises to yourself to do what you intended to do. This isn’t just habit formation, it’s traction formation. Honoring intention with intentional focus.

      Eyal takes aim at one of my go-to habits for getting things done: the to-do list. His issue with to-do lists is that things just continue to get added to the list. There’s no intention to is until you block off time in your calendar and honor the time commitment to work on it. Even if you don’t finish you’ve done what you said you’d do, which establishes trust in yourself. As Eyal puts it, you can’t be distracted from something if you didn’t have an intended action (traction) that it was pulling you from.

      Today happens to be the last day of a very busy work week. I thought about that to-do list and the things that aren’t completed yet and felt the tension raise up inside me. But then I thought about the work that was completed this week, the actions done with intent, and felt the tension melt away a bit. However you measure it, the pile of done should be especially satisfying. And the pile of undone shouldn’t be a cruel demon whispering in your ear. The path to removing that demon is in knowing what your intentions are, and honoring them as best you can in the time you’ve allotted.

      That focused place to do the work isn’t a place; not really. It’s a block of time and a commitment to yourself to do what you said you were going to do. Promises kept, one block at a time.

    • Effort and Flow

      “Fatigue can teach us where effort is being misplaced.”- John Jerome, The Elements of Effort

      “The optimal state of inner experience is one in which there is order in consciousness. This happens when psychic energy—or attention—is invested in realistic goals, and when skills match the opportunities for action. The pursuit of a goal brings order in awareness because a person must concentrate attention on the task at hand and momentarily forget everything else.”
      ― Mihaly Csikszentmihalyi, Flow: The Psychology of Optimal Experience

      Becoming immediately overwhelmed with the list of things that must be done is no way to start a Monday. When it bleeds over into Monday night and Tuesday morning, well, you find yourself confronting misplaced effort. We all have those weeks that start off way tougher than a week ought to start out, but the irony of it happening when I’d teed up the Jerome quote above isn’t lost on me. When things seem overwhelming, find your way towards back to the center.

      You don’t reach mastery and flow without slogging through the tough days. You don’t grow without challenge. If you’re feeling challenged, that’s a good thing. If you’re feeling overwhelmed and exhausted, well, that’s something else entirely. Fatigue is a teacher, pointing us towards a better way that we might not see in the moment.

      Effort and flow each inform. There’s a balance between the two that we intuitively understand. Yin and Yang. Surfing the edge between order and chaos. Flow requires effort, and yet it seems effortless. This is the desired state for the meaningful work we seek out.

      Momentarily forgetting everything else in the pursuit of something of importance is where flow happens. You can reach this state when you focus to such a degree on the task at hand that you literally forget time is slipping by. We’ve all had those moments where everything is clicking, we are in our element, and things flow. It’s a desired state on the path to mastery, where skills and passion and focus are channeled into the task at hand.

      When things seem overwhelming, take a deep breath, reset, and look for another path towards the goal. Place your effort in a place that brings you where you need to be instead of fighting forces that bring you nowhere. Gain strength from adversity, and apply it to insight and direction. This too shall pass. What will we create in the interim?

    • Good Soreness and Paying Dues

      This morning I stepped to the floor awash in good soreness after re-introducing kettle bell swings into my workouts. The workout started with a 5000 meter row, three sets of alternating two and one arm kettle bell swings, dead lifts and some dynamic stretching. Then a long, brisk walk on soft beach sand to really emphasize the legs workout.

      You know when your body needs a break, or at least you should know if you’re listening to it. Living with pain is a good indicator, signaling a need for adjustment to either your body or your routine. Pain is generally bad. But what do we make of sore? Exercise-induced soreness is the good kind of sore. It signals your body is adapting to change, flushing out lactic acid and repairing muscle fibers. And it signals dues paid towards a more vibrant tomorrow.

      Changing up exercise is a great way to keep the body guessing. Adding good stress to your body flushes out the bad stress, keeping that stack of organs and muscle you walk around with healthy. We intuitively know this, but most of us sit around too much anyway. If we know that sitting around too much is bad for the brain and the body, then we ought to get up and get moving more often, right? I tell this to myself all the time, but don’t always listen enough. I’ll present a convincing (if misguided) argument that I’ll get to it later. But later is just deferring our well-being. The body doesn’t care about your next meeting, it needs to move more often.

      “The more you move yourself by your own muscle power, no matter what form that movement takes, the surer you will be of the result.” – John Jerome, The Elements of Effort

      Jerome points towards the confidence that builds up inside of us when we do the work to build our better selves. Sports and nutrition guru Chris Carmichael calls people who are fit and vibrant as they age the defiant minority. We all know where we’re heading, but why not be fully alive when we get there? Adding a rigorous program of weight lifting or kettle bell swings to surprise the body offers day-after soreness but for-a-lifetime benefits. So embrace the soreness.

      “People who lead a physically active life have a lower risk of cognitive decline, and research is now emerging to show that greater fitness is correlated with maintaining better processing skills in aging brains.” – Sanjay Gupta, MD, Keep Sharp

      As I was finishing my workout yesterday I thought about the similarity between the kettle bell swing and a rock scramble in the White Mountains. The strength, endurance and mental toughness built through a workout like kettle bell swings translates well to other activities like hiking, offering yet another reason to add them to your routine. That soreness you feel the morning after a workout will translate well towards doing more, with less soreness, in those other activities you’ll do later. Pay me now or pay me later.

      And that pay me now or pay me later rule is really the point, isn’t it? If we continually defer our health and fitness through undisciplined exercise and nutrition choices now, we’ll pay for it with a shorter window of cognitive and physical well-being later. We’ll accomplish less in the time we have than we would if we’d simply invested in ourselves with exercise and disciplined consumption today.

      That soreness is yesterday’s glow of accomplishment. But today is a new day, requiring its own payment of dues. Keep the streak alive, pay today’s dues. Tomorrow will thank you.