2.24
Yep, you read right...fartlek. (No, this has nothing to do with shooting bunnies, or letting fluffy off the chain...) I've been doing some great training for upcoming running events, including a little fartlek, so I thought I'd post some thoughts about it. Farlek is actually a Swedish word which means "speed play". It's a prominent running technique for working variety into your running, and I think it can be applied to a lot more than just that.
If you do any running, you may already be doing some fartlek without knowing it. It's simply combining a regular pace with periods of faster or slower running, kind of combining interval training with constant-speed training.
I like the idea overall -- mostly because it saves my bacon when I'm out for a long run. Combining some jogging, or even several minutes of walking, gives me just enough recovery time to catch my breath and steel myself toward what lies ahead (that hill, headwind, or long straightaway.) And then when I'm eyed up by a Doberman or German Shepherd (both of which I faced on a long run yesterday), I can kick it up a notch and run for my life. That's fartlek.
But applying some appropriate pace-adjustment isn't only for running. I like the idea of varying intensity in a wellness-lifestyle. It can be really healthy to find a pace which we can maintain for the long haul, and then intentionally step it up on occasion to challenge ourselves. Where do we challenge our own status-quo to be sure we are growing and not stuck in a rut? And we know there will always be temptations to backslide from our wellness (think holidays, lazy weekends and vacation), after which we'll need to re-engage in a substantial way.
Look for those opportunities to mix things up. We can challenge ourselves to outpace our previous record, or we can intentionally slow down to recover and get ready for the next investment of time or attention. So if you feel caught in a rut in your wellness lifestyle, try some of your own fartlek -- speed things up a few clicks (ie, put more demands on your pantry choices or amount of physical activity) or give yourself a brief break. Then get ready to find your pace again for the long haul.
By the Way
You may be familiar with another formalized kind of fartlek: HIIT (for high-intensity interval training). HIIT is known for amping up your metabolism by combining take-you-to-your-limit exertion with steady-paced, normal workout routines. Our bodies reward us for this kind of exercise by burning more fat, and raising our baseline metabolism.
If you want a myriad of resources to work HIIT into your wellness, just google it and follow the top five results...
2.23
All choices we make leave marks on our lives, good or bad. Everything has an implication, and sometimes even a consequence. Even when we think we are 'normal', it may just be that we haven't challenged normal with enough outside perspective to realize how abnormal it really is.
Have you heard of 'blue zones'? The concept came from research published in 2004... I vaguely remember when it hit the news. At its essence, a blue zone is a demographic and / or geographic area where inhabitants live significantly longer than their local, regional or national counterparts. Some live longer by 20 or more years.
This research was further extended and popularized by Dan Buettner. He looked extensively at the geographic areas where blue zones appeared and identified five: Okinawa (Japan); Sardinia (Italy); Nicoya (Costa Rica); Icaria (Greece); and Loma Linda, California. Then the work of understanding 'why' began.
If you've been a Power Pantry reader for any amount of time, you won't be surprised at the punchline. The reasons these folks lived so long, while they varied somewhat, were generally in alignment, even across countries and continents. Check out these six fundamentals of their long, healthy lives:
Put family first
Smoke little or not at all
Eat a plant-based diet
Engage in constant, moderate physical activity, no matter what age
Social interaction - staying engaged in community
Making legumes a regular part of their diet
Hmmm... these sound really familiar! What's great about this research is how extensive it was, and how it solidly told the story of a wellness lifestyle winning out over a modern diet and sedentary lifestyle. (Again, it all depends on your definition of 'normal'. When we challenge what is normal, it can change everything for the good.)
Check out this Venn diagram depicting three of the researched communities, and where the lifestyle overlap was (and wasn't). Realize that these folks were worlds apart in culture, language and traditions... and yet the overlap in the middle shows the healthful traits common to all of them.
So, back to basics: family, a plant based diet, fairly clean living, constant physical activity, and social interaction. That's what should be normal, and if you're growing into a power pantry lifestyle, they are becoming just that. Obviously these choices make a difference.
By the Way
There are plenty of resources for learning more about the blue zones:
Dan Buettner's TED Talk
The Blue Zones website
You can even adopt Blue Zone habits in your community through the Blue Zones Project
2.22
I've been training for my first half marathon, and feel like I'm way behind. While I've been doing fairly well on my pedometer and 'active minutes' on my Fitbit, I haven't really been logging enough miles. I admit I'm a weather wimp when it comes to running in the rain or winter conditions.
There's no looking back now, though. I'm signed up for a 5 mile run in two weeks, and the half marathon the next weekend after. And I'm really looking forward to these! I love the challenge and the thrill of doing something which seems way beyond me, and (hopefully) succeeding anyway. I just
need to do the icing on the cake, which is to get my miles up to 10+ miles a day for about 3 days a week.
Mind you, I'm not going to do anything (too) crazy. There is no reason to risk life and limb just to finish a half marathon. Some wise running counsel would suggest that you combine brief walking breaks in your run, if you're not accustomed to the demanding longer distances of half and full marathons. Sounds good to me...
I typically run a 9:45 to 10:00 minute mile. That's not a bad pace, and not a good pace either. But in my mid-40's, I'm more than satisfied with that, and will try to maintain that timing for this half-marathon. We'll see.
I had a half marathon on my list of things to do in 2014, and it didn't make it to the top of my list. Now that I'm putting it out there, though, it creates enough focus and accountability that I know I'm more apt to see it through. And frankly, I really like running, so it will actually be enjoyable for me to finish off this training and complete the half.
Do you have some big challenge you've been picking at, like me? Maybe it's time to make an imperfect plan and tackle the issue. It doesn't have to motivate anyone but you, and if you start today, it probably will. That's what a power pantry wellness-lifestyle is all about.
By the Way
I tried something kind of dumb and definitely out of the norm this weekend. Because I'm feeling behind on my training, I wanted to step it up a bit, and decided to go out for a run with extra weight. Thirty pounds of extra weight. I know serious (Olympic) athletes do things like pulling weight sleds and diving for tractor tires in the deep end of the pool. The point is to tax your body well beyond the normal exertion of the upcoming run. Well, I certainly did tax myself. I actually logged about 1.2 miles carrying 2-15 pound dumbbells... but now that I think about it, maybe I was the dumbbell.
2.21
I believe very strongly that it is normal to have new challenges in life, especially challenges that create opportunities. New challenges take perspective and more than that, courage. I came across a quote from psychologist Rollo May some years ago:
"...the opposite of courage...is not cowardice, it's conformity."
That has quite a bite to it. Cowardice seems like the logical opposite of courage; that compulsion to run, hide or simply check out. And conforming seems acceptable in a way, although tame, predictable, and maybe even bringing a quiet confidence. But is that the life we want? Running behind all the other lemmings, right over the cliff? Not me, and that's not a power pantry life. I'd rather latch onto something filled with purpose, live with some calculated abandon, and see what happens.
I bet there was a time in your past when you did something quite courageous. Maybe it was decades ago, or maybe just last month. Either way, it's likely that it left an indelible milestone in your memory about what it feels like to take on an opportunity and see it through. No cowardice and no conforming there...
In the same way, I'm certain there is a challenge in front of you right now which will require courage. I know I have many. I pick and choose my battles more carefully (and strategically?) now than I did years ago, but they are demanding challenges nonetheless. And I'm certain these will also leave a recognizable mark on my life, at least for a time, and maybe forever.
Take stock of your challenges and opportunities. It might be time to tackle the one that's right in front of you by choosing not to conform. Go against the grain and strike off in a new direction. Or at least build your resolve to turn and face the opportunity head on until you gather and gain the resources you need. The mark it leaves on your life will be valuable, no doubt, and maybe even treasured.
By the Way
When we choose not to conform, we instantly set ourselves apart in some fashion. It doesn't need to be in a boastful or prideful way, but we can't help but distinguish ourselves through our actions. Don't be afraid of doing that, but let the journey temper you and yield appropriate humility. Whatever comes our way, I agree with author Steven Pressfield, who said: "It's better to be in the arena, getting stomped by the bull, than to be up in the stands or out in the parking lot."
2.20
Making great wellness choices and stocking a power pantry can yield a lot of changes. The hope is that the changes we're making are not only sustainable, but welcomed and ultimately enjoyable and to our benefit. Last night we made a dinner choice which proved to be a great idea, and it is really the result of years of small changes.
Have you ever had a fresh springroll? Years ago, I was invited out to lunch by a good business friend who introduced me to thai foods, and fresh spring rolls. I remember there being peanut dipping sauce as well. Yesterday, after we had an abundance of fresh veggies left over from a family party, we decided to make stir fry, and something brought rice paper and spring rolls to mind.
I had been told that rice paper (the thin, filmy wrappers that spring and egg rolls are surrounded in) are readily available at the grocery store. The fact is, I had never thought to look for these until yesterday. So, combining our fresh veggie opportunity with some skillful shopping at Giant, we had a great idea for supper.
And what a supper it was! We ended up making two rounds of chopped and julienned stir fried veggies (with some shredded chicken in round one), and everyone built their own fresh spring rolls with the rice paper. Add some wasabi and hot Szechuan sauces, and good-old soy sauce, and we had quite an enjoyable supper. And the kids loved it... (whenever they rave, "let's make this again!" you know you have a winner.)
The end result is that we enjoyed very healthy food, shared some great family time together, and found something different that everyone agreed was worth repeating (soon). But without stretching our thinking and a willingness to try something new, this never would have happened.
Have you stepped out into the unknown lately, to try a new dish or tackle a new habit? Maybe today is your day, or this is your week... I know the rewards of a well-chosen change are very much worth the investment.
By the Way
If you're used to seeing egg rolls or spring rolls all browned and crusty on the outside, that's because they have been deep-fried after rolling them up. If you take the same simple fresh spring roll and deep fry it, you get the brown, crusty version (and it's a bit less healthy as well).
2.19
Last year I wrote a post on Jack LaLanne and how he was a staple in many healthy households of the 70's and 80's, promoting good eating choices and daily physical activity. Part of Jack's approach was that everything we need for health and wellness is well within our grasp - we don't need a gym membership or a weight/calorie tracking prepared-food service or even a tread mill in the basement. All we need is conviction and some good guidance.
Thankfully, some things never change - and there are great resources readily available regarding in-home workouts. Have you heard of P90? P90X? Or Tony Horton? Well, you have now... Tony, at 56 years young, is relevant, engaged and vibrant, and subscribes to very much the same health and wellness philosophy as Jack LaLanne: Everything we need for great wellness is right at our fingertips. Having been a personal trainer to movie moguls and stars in California, Tony has gone on to create a whole genre of workout videos and resources. He has been featured in numerous national publications, news programs, and on all the national networks. Learn more about Tony's background and accomplishments from his website or Wikipedia. He has a great YouTube Channel, with lots of cool videos as well. Check out the one about him here.
What I like about Jack LaLanne and Tony Horton is that I can relate to them. They come off as regular guys, even if they are actually exceptional and do awesome stuff. Nonetheless, I can relate. I just want wellness to be a key part of my life. I'm into healthy eating and having my days full of activity (physical, social, spiritual, community and beyond.) And when I look at what guys like these are promoting, I see many of the same things.
I haven't yet subscribed to P90X or a new release of a simpler, more user-friendly version, P90, but maybe it's time. Maybe you're at the point of getting some great guidance from resource like P90... take a look, and maybe you'll get the bug to jump in.
By the Way
Have you heard of Beachbody? This infomercial-producing corporation thrives on the very kind of resources Tony Horton produces. Some of their best-selling workouts are the P90X and P90 series. Joining Tony are others like Shaun Thompson (with his T25 and Insanity workouts), and Chalene Johnson. If P90 isn't quite for you, maybe there are other Beachbody resources that would fit (pun intended.)
2.18
It's time to celebrate! Power Pantry is one year old! Not only that, this is post #100...
This journey toward wellness lifestyle resources began out of a conviction to share our journey with folks, and give back in a practical way. My wife, Jen, and I started toward our own wellness lifestyle habits after she was diagnosed with reactive arthritis in 2012. Here we are almost 3 years later, healthier, trimmer and more convicted than ever that 'you are what you eat', and that wellness is very much within our grasp. Then our journey brought the conviction to share about the things we were learning along the way, and Power Pantry was born.
In the last 12 months, we've shared about big ideas and niggling details, hopefully sprinkled with encouragement and a bit of silliness here and there. In everything, we want to shine light on wellness lifestyle choices, and the undeniable benefits of a discerning diet, a moderate level of physical activity and intentionally seeking and engaging in healthy community. All it takes is the power to choose, and to walk the journey toward health instead of toward the illness and pain that are so easy to fall into.
Milestones (like a one year anniversary, or a 100th post) are a great time to take stock. Where were we coming from? Where are we going? What kind of progress have we made, if any? I think there are two directions we can be moving: we're either fleeing something that isn't the best for us, or we're pursuing a vision of how we think things ought to be. Which is it for you? I know for Jen and me, there was a time when we were fleeing - fleeing pain, frustration, lack of mental focus and energy. Now our journeys have turned to a strong pursuit - the pursuit of wellness with intentionality. For me, I'd much rather be an initiator than a responder; I want to be in pursuit, knowing every step can and will get me closer to my vision.
The best thing about the journey is that everyday is a new day. Even after a year of blogging through Power Pantry, I feel like I come up short on some of my own wellness choices. Am I doing enough? If I would just focus, would I take my health to another level? What if I was a better juicer, or did consistent workouts? Is it time to buy Sweatin' to the Oldies, or a ThighMaster? (just kidding...) Even when I do make poor or goofy choices, I have the opportunity to write a new page of life tomorrow. Today's page is written (in ink), and can't be changed; tomorrow's page is blank and waiting...what will we write?
How's your journey going? Feel free to drop me a comment below, or contact me directly through the Ask A Question widget on the Power Pantry home page.
By the Way
Maybe it's time to share your own wellness journey with someone. Power pantry is touching lives all over the US, from New England to the Pacific Northwest, and around the North East. And it's free, with no barriers to entry... just the investment of time to tune in. Send Power Pantry along to someone today. (You can easily forward to folks using the small icons at the foot of each post - send along by email, Twitter, Facebook, Google+ and more...)
2.17
Change is never easy, even when it's welcomed. The best thing is to have a vision of where we're going and what we want life to look like, and then move in that direction a step at a time. Depending on how big our vision is, it can be like trying to become someone we've never met.
But assuming we can't tolerate staying "here" (wherever here is), what we really need is momentum to get us "there." I think one of the most effective ways to get moving is to "fake it 'til you make it."
You might say, "but I'm not a healthy person, and I don't come from a healthy family..." I'd say, "fake it." Maybe you have no basis for good power pantry choices in life; I'd say, "fake it." Start right where you are, today, and align your choices with what you know is healthier.
To go one better, you can advance your approach to faking it by planning to, "fake it until you become it." I think this is really the ultimate in personal growth (or self-imposed behavior modification if you want to look at it that way.) To me, it indicates a certain level of grit and resolve. If you've decided how things are going to be (ie, you are determined to live a healthy lifestyle and live out great eating and exercise habits), you can set your mind to achieving that vision no matter what. All that's left to do is walk the journey from here to there.
So I'll encourage you to just start. Launch into what may be the great unknown by giving it a try. You may suffer some setbacks and roadblocks along the journey, but just start anyway. Six months from now you may marvel at how far you've come. And a year from now, who knows what you'll have achieved. Good luck!
By the Way
I saw a great TED Talk that provides solid reinforcement for this concept and approach. Check out what Amy Cuddy says about faking it until we become it (and it's been viewed over 23 million times, so I think it's worth listening to...):
Your Body Language Shapes Who You Are
