Alexandersmap

    Category: Fitness

    • 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.

    • Gratuitous Exercise

      “Keep the faculty of effort alive in you by a little gratuitous exercise every day.” – William James

      “All weakness is a weakness of will.” – Friedrich Nietzsche

      There’s no getting around it, I’ve been getting weaker – lacking the willpower to get on the erg or pick up the weights. This correlates exactly with work getting busier: more responsibility, more follow-up, and more sitting in front of a computer. That, friends, is no way to live a long and vibrant life. The science supports us: we must move to have a healthy mind and body.

      Don’t get me wrong, I’m hiking and snowshoeing and generally trying to be active on the edges of the day. But you know when you’re working hard and when you’re hardly working. A walk in the woods does the mind and body good, but you’ve got to supplement it with threshold-testing workouts. Through focused effort and honoring commitments to ourselves through exercise.

      I’ve been here before, of course. Burpees were kicking my ass until I started having serious shoulder pain. Rowing on an erg kicked my ass so much in college and CRASH-B’s that I have PTSD and have a hard time doing anything but steady-state on the thing. So what do you do when your worst enemy is yourself? You simplify and establish lifetime habits that brush aside the resistance with routine. It simply must be so.

      And so I’m returning to a workout program that doesn’t require spotters and doesn’t tolerate excuses. I’m returning to the kettle bell and dynamic stretching, and rowing on the erg to round out the challenge. You can take a kettle bell with you when you travel, you can break away from your computer for a simple workout that kicks your ass in minutes. And you can eliminate the excuse of time: Those optimistic long steady-state workouts written on the calendar that fall aside in the crush of work days. Habits build on themselves over time. Simply showing up starts the ball rolling.

      “No matter how strong you are, there will always be someone stronger than you. Using only a number as the litmus test of whether you are strong or not is self-defeating. You will get older. You will not be able to continue to set personal all-time bests forever. But you can continue to get stronger mentally. You can adjust to whatever the environment is and challenge yourself to push past wherever you are at the moment, in any way you can, and feel good knowing you just made yourself a better man or woman.” – Pavel Tsatsouline, Kettlebell Simple & Sinister

      Fitness is the ultimate objective, of course, but the why is to get stronger mentally. To build up your brain and push through excuses. To thrive on the faculty of effort and make yourself a better person. And this translates into everything else you do. If you’re making excuses on something as essential as your fitness, what else are you making excuses about? Mastery doesn’t happen overnight. But it begins with showing up and doing the work.

      “To master your mind is to master your life. There is no more worthwhile pursuit.” – Sir John Hargrave, Mind Hacking

      Gratuitous exercise implies frivolous or unnecessary. But there’s another definition for gratuitous, and that’s doing something free of charge. To exercise free from the burden of feeling like you have to do something and instead to exercise simply because it’s a part of who you are. Something you want to do. To simply do for the love of where it takes you.

    • The Pull of Our Inclinations

      “A stone, because of its makeup, will return to earth if you throw it up in the air. Likewise, the more one pushes the intelligent person away from the life he was born for, the more he inclines towards it.” – Musonius Rufus

      What of our makeup? Are we drawn towards our inclinations, like gravity pulls a stone? Speaking as a sample size of one, I believe it to be true. Certainly the writing poured out of me in every job I’ve ever had, manifesting my own inclinations in quote-of-the-day emails, monthly newsletters and lengthy dissertations on topics lost forever in the ether of bits and bites.

      We often ignore our makeup in favor of the trade du jour. Who wouldn’t want the relative guarantees of a career in engineering or law or programming over the uncertainty of art or music or writing? Your parents certainly wanted the best for you when they reminded you to study hard. Our friends also influenced us, steering us to get the college degrees in fields where the jobs were. The pull of our makeup is in a tug o’ war with the well-intentioned advice of our circle of influence. And of course the anchor of the opposing tug o’ war team: that inner voice, Seth Godin’s Lizard Brain, Steve Pressfield’s Resistance, that quietly conspires against you.

      So whatever you pursue instead, you try to do it well. To honor your commitments, to build your nest egg and support your growing family. But that inclination quietly pulls at you, asking for more of your attention. And you slowly concede a bit here and there. Start selling things on Etsy, playing guitar in a band, writing a blog or creating an InstaGram site to display your photography. A hobby, really. Something to dabble in to keep the mind working.

      Over time you see incremental improvement; finding your stride, your style, your voice. And you find a bit of momentum. You’re still in that tug o’ war, but the flag is inching a bit closer to that line in the sand. And it’s a battle! One side pulls, the flag shifts away, the other gains strength and the flag draws closer to crossing over. Back and forth it goes. Which side wins?

      Well, that’s up to you.

    • Bucking Trends

      “Trend is not destiny.” – Shane Parrish

      Trends. Sometimes they seem so laughably predictable, other times so completely unreliable. Anyone paying attention saw the events of January 6th unfolding, trending towards violence. We all watched COVID-19 infection rates trend alarmingly upward a year ago, quickly turning our growing interest into immediate action. There’s clearly a trend towards people buying more hiking gear and bicycles, adopting pets and using technology to connect with loved ones. What will the end of the pandemic do to trends like these?

      Trends aren’t completely accurate predictors of the future, but they can be indicators of that future. There are trends indicating climate change, and trends indicating a slow move towards lowering greenhouse gas emissions and deforestation of the rainforest. Where do these trends meet? If you can’t reverse a trend can you slow it down enough? And what exactly does enough mean anyway?

      I’m trending towards old age, but that doesn’t mean it’s my destiny. A meteor could smash into my office even as I write this, nullifying both my life and that trend towards older in a moment. Or consider my tendency to lose 15 pounds every year when the weather got warm and I was more active outdoors. That trend was turned upside down in 2020, when some combination of pandemic stress eating and a slower metabolism stalled me at the same weight for most of the year. Is that a new trend? Or does the five pounds I’ve lost in the last two weeks indicate a new trend?

      What do we make of the trendy? People who seek out the latest styles, book reservations well in advance at the cool places, and live in the right neighborhoods. Being trendy is like surfing waves – you read the ocean and find just the right swell to ride out. I’d rather swim in the surf than fight for the perfect wave. Does that make me a laggard when it comes to trends, or an indifferent outlier on the bell curve? Depends on the trend, I suppose. Give me denim over whatever is trending in fashion at the moment, but I’m all in on the iPhone 12.

      The thing is, none of us really know our destiny, but we can adjust our trends to favor better outcomes. Don’t like the trend towards drinking and eating more? Eat less, earlier, and take a walk instead of sitting down to watch Netflix with a glass of wine. Don’t like the trend in pipeline for your business forecast? Double down and develop new opportunities. Trend is not destiny, it’s just the direction you happen to be going in at the moment.

      So, knowing the trends, are you going to change your destiny?

    • The Ultimate Competition is With Ourselves

      “Trust begins to emerge when we have a sense that another person or organization is driven by things other than their own self-gain...

      When you compete against everyone else, no one wants to help you. But when you compete against yourself, everyone wants to help you.“

      “If there were no trust, then no one would take risks. No risks would mean no exploration, no experimentation and no advancement of the society as a whole.” – Simon Sinek, Start With Why

      If there’s one aspect of my personality I work to change, it’s my inherent competitiveness in most aspects of my life. An underlying desire to get the upper hand in conversation. To come out on top in sports. To be atop the leader board in my career. That mindset limits you in what you can achieve, because as Sinek points out, if you’re perceived as pursuing self-gain, then you’re viewed as a competitor in a world of scarcity.

      The thing is, the world isn’t aligned against you at all. The world is doing the best it can to survive another day, put food on the table, to get through the awkwardness of an initial conversation and get back to what they were doing before they encountered you. Sure, some people are completely out for themselves, but they’re easy to spot after a few words or by reading body language. And what do we do when we read that? We recoil a bit and put up our defenses. Why would we expect others to treat us differently should we telegraph “ME” in everything they do?

      Competing with others distracts us from rising to personal excellence. It takes our focus off of our own improvement and onto others. We don’t achieve mastery without focusing on incremental improvement. Keeping up with the Joneses draws us away from our own inner voice and the things that must be done. But worse, it positions us against them.

      Competition has its place, of course. What would sports or chess or debate be without competition? A dull world of participation awards, that’s what it would be. Serena Williams or Tom Brady didn’t rise up to become the best in their individual sports chasing participation awards. They may have started with a personal chip on their shoulders that drove them to succeed at uncommon levels, but each is quick to pull up others around them too. You can be the very best without being an asshole. In reality, the assholes don’t quite reach the pinnacle anyway, because nobody wants to help them.

      Reaching mastery doesn’t mean standing atop the bodies of your conquered enemies, it means reaching deeper into ourselves and pulling out the brightest bits of our own possibility. And then turning around and lending a hand to those making the climb themselves. Trust and mutual respect are built in such moments. They, in turn, will turn to lend you a hand in your own moment of need. And together you can rise to greater heights than you might on your own.

      Trust in ourselves begins to emerge when we develop our own self-worth. And that comes in keeping promises to ourselves in the work we do. In the increments of effort that matter most, done with consistency and honesty. The ultimate competition is with ourselves, and once we begin to master that we view the rest of the world less as a threat than as a barometer of progress.

    • On Purpose

      “Find out who you are and do it on purpose” – Dolly Parton

      “Do it on purpose and you’ll find out who you are.” – Seth Godin

      Ten days seems a short time to accomplish much of anything, and the last ten days have whirled by in a flurry of moments great and small. But isn’t that all our days? This sampling, more than a week and less than a fortnight, offered a chance to focus on a few key activities to see what might happen.

      And so I exercised a bit more, rowing and hiking and snowshoeing my way across time. And wrote a bit more, offering another 5000 odd words of tribute to the Cloud. And read a bit more, finishing two books that were impatiently tapping me on the shoulder to immerse myself in.

      I’d wanted to lose a few pounds and watched five of them fall away, half of what I’d wanted but a handful less than I’d started with. I’d wanted to summit two 4000 footers but instead summited a single mountain shorter in stature than I’d envisioned but more than up to the task of changing my perspective. While there I crawled behind a waterfall and saw the otherworld there. And found myself wanting to linger behind the ice longer than I did. The whispers in that ice haven’t yet diminished in the din of work days.

      Incremental improvements such as they were, it doesn’t seem appropriate to boast about such things as losing a couple of pounds and reading a couple of books. It isn’t a boast if it’s less than you wanted, is it? But if you end in a better place than you started isn’t it a success anyway? The point, I think, is to keep raising expectations of yourself. Keep doing things on purpose and you might just find out what that purpose is.

      Purpose. What a heavy word. There are bookstores filled with thoughts on finding your purpose in life. We all contemplate what it’s all about, hopefully stumbling upon a few insights on our walk through life. Why do we do anything? Why shift in this direction over that one? Why is just purpose by another name. We generally have so much noise in our lives that we can’t hear the whispers of why anyway. I think mine might be locked away in that icy waterfall, or it could be in the next conversation I have. Or in the silence in between.

      Pulling a random ten days out of a lifetime and seeing what you can make of it with intention, you might just find that ten wasn’t quite enough to get all the way across the finish line. But you’re closer than you were without the focus and intent. If you play them well, you might just shuffle a few interesting cards into your deck of days. And find that purpose is just the direction you’ve set yourself on. For now, or for a lifetime.

    • Coming to Light

      “If a man has any greatness in him, it comes to light, not in one flamboyant hour, but in the ledger of his daily work...

      ‘All the pieces are put together, and the whole is yours …’ A word grows to a thought — a thought to an idea — an idea to an act. The change is slow, and the Present is a sluggish traveller loafing in the path Tomorrow wants to take.”
      – Beryl Markham, West With The Night

      This coming to light through the sluggish Present, changing over years of work, is the tricky part. It’s the part you don’t always see in yourself and in the work you do. It’s the grind, the paying of dues, the 10,000 hours, the sweat equity of life. We gain experience in our work, and with a bit of luck, grow in prominence. But really we grow either way.

      Experience is a devilish word. We gain experience through doing the work, and we chase experiences outside of our work. Really, shouldn’t they be one and the same? Not to live for your job but to have your work be an integral part of your life. Writing a blog reminded me that the living part is every bit as important as the writing part. You don’t offer much in prose without experiencing the world a bit.

      The mistake most people make is in making the work their life, instead of an integral part of their life. “Working 9 to 5, what a way to make a living Barely gettin’ by, it’s all taking and no giving” as Dolly Parton put it. That’s not meaningful work, that’s checking your soul at the door and inserting your self as a cog in a machine. Trading life for dollars.

      What Markham writes about is different from what Parton was writing about. Markham saw that spark of light, imagined something bigger and built it for herself. That’s the coming to light over a lifetime. Of course, Dolly Parton did the same thing, her life hasn’t been the character she played in a movie. And neither is ours.

      And here’s the thing, the dream isn’t about work at all, it’s about the vision you have for yourself and the world around you. The work is what you do to realize the dream – not a trade-off of hours away from living your dream at all, but the building of it one small step at a time. It all starts with a spark of light, your “why”, and then filling in the work necessary to reach for the vision.

      “Without effort, your talent is nothing more than your unmet potential. Without effort, your skill is nothing more than what you could have done but didn’t.” – Angela Duckworth, Grit: The Power of Passion and Perseverance

      Duckworth jabs us in the ribs with that statement: what you could have done but didn’t. Don’t let your vision die on the vine. Whatever your vision – sailing around the world, hiking a summit or a list of summits, breaking a time in a marathon, building a company from scratch, writing a novel… it requires change and wading through the sluggish Present to get to that Tomorrow you want. Do the meaningful work that gets you there.