7.5
Whew... where did two months go? The world has turned upside down in just 8 weeks, and yet it might make more sense now than it did before. Slowing down, and totally changing perspective on what it ‘normal’ can be a good thing.
Hopefully you are weathering the global coronavirus response in a measured and compassionate way. Extraordinary times can require an extraordinary response, and out of that we’re sure to grow.
How’s your pantry? If ever there was a challenge to our eating and activity habits, it is now. With 7+ weeks of quarantine and counting, knowing how to stock a healthful, life-giving pantry is crucial. Thankfully, we have been able to keep all our staples on hand, and our whole crew is healthy.
When it comes to physical activity, remember great sites like Darebee.com, CrossFit.com and Spartan.com. There are months worth of healthful workouts available to keep you toned, fit, and challenged, and maybe thriving more than if you were going to the gym.
For me, I’m 5 months into my 1000 running goal for 2020. I picked up a side goal of 100 miles in a month (which I completed for April, today). I’m also going to do 100 miles in a week, likely next month in May, just to see if I can do it. My average resting heart rate is down to around 48-50... so there are definitely benefits to an active running habit.
Make every effort to lean into these strange and unprecedented times. While it is unsettling and even scary, press on in a confident way, and try to savor the time away from the old normal, while leaning into the new normal.
By the Way
Do what you can to establish a regular body weight training regimen. I think the social distancing we’re under will definitely teach us that we never needed a weight machines and spin classes. Find your own groove, keep it interesting and varied, and stick to it.
Showing posts with label encouragement. Show all posts
Showing posts with label encouragement. Show all posts
Sunday, April 26, 2020
Sunday, January 26, 2020
Embrace Crazy
7.3
One of my go-to YouTube channels is The Ginger Runner (Ethan Newberry, who happens to be a red head, and his wife Kim.) Ethan has a great outlook on life, and as a filmmaker, musician and runner, he likes to combine his passions to encourage regular people to pursue endurance goals that others may see as crazy.
A recent post from Ethan was about a 100 mile week that he ran late last year. To many, running 100 miles in a week is certainly crazy. In the endurance community, that's kind of a normal week... Ethan considers himself a regular, middle-of-the-pack runner, and had put off attempting the 100 mile week for a long time. But then 2019 was his year.
As it turned out, he did just fine, breaking up his runs between some shorter (7-8 mile) days and longer ones (15 miles). He successfully completed the 100 miles in 7 days, and can add that to his other regular-guy endurance exploits.
This year I've been embracing my own crazy, with a goal of running a 1,000 mile year in 2020. In 2019 I logged 700 miles, just with my regular, semi-intentional running schedule. I realized that with a bit of focus and intention, I could probably hit the 1,000 mile mark without too much trouble.
Realize though, that the only way to log big goals (especially ones requiring endurance athletics) is to maintain a great pantry, and to intimately know your own metabolism and recovery patterns. As I've invested years getting to know my health and nutrition needs, it has yielded a baseline of wellness that keeps me injury-free, and running strong.
So far, I have logged 80 miles in January, and I'm right on track. As winter wanes and Spartan training ramps up, I look forward to consistently building toward the 1k goal.
Maybe 2020 is a year for you to embrace a goal that's a bit crazy. Maybe it's the year to finally get nerdy about your food, and see if you can overcome those aches and pains simply by eating nutrient-dense, real food. Find your tribe, and dig into a goal that gets you out of bed, keeps you out of trouble, and brings life and vigor to you and the world around you.
By the Way
I think I'll add my own 100 mile week to my 2020 schedule. It's about 15 miles a day for 7 days. That can be broken up numerous ways (2 or even 3 runs a day of varying lengths), and you have to figure out your calories and active recovery in between. Then there's the demands of family and work, and life continuing in the background... Sounds like a great challenge!
A recent post from Ethan was about a 100 mile week that he ran late last year. To many, running 100 miles in a week is certainly crazy. In the endurance community, that's kind of a normal week... Ethan considers himself a regular, middle-of-the-pack runner, and had put off attempting the 100 mile week for a long time. But then 2019 was his year.
As it turned out, he did just fine, breaking up his runs between some shorter (7-8 mile) days and longer ones (15 miles). He successfully completed the 100 miles in 7 days, and can add that to his other regular-guy endurance exploits.
This year I've been embracing my own crazy, with a goal of running a 1,000 mile year in 2020. In 2019 I logged 700 miles, just with my regular, semi-intentional running schedule. I realized that with a bit of focus and intention, I could probably hit the 1,000 mile mark without too much trouble.
Realize though, that the only way to log big goals (especially ones requiring endurance athletics) is to maintain a great pantry, and to intimately know your own metabolism and recovery patterns. As I've invested years getting to know my health and nutrition needs, it has yielded a baseline of wellness that keeps me injury-free, and running strong.
So far, I have logged 80 miles in January, and I'm right on track. As winter wanes and Spartan training ramps up, I look forward to consistently building toward the 1k goal.
Maybe 2020 is a year for you to embrace a goal that's a bit crazy. Maybe it's the year to finally get nerdy about your food, and see if you can overcome those aches and pains simply by eating nutrient-dense, real food. Find your tribe, and dig into a goal that gets you out of bed, keeps you out of trouble, and brings life and vigor to you and the world around you.
By the Way
I think I'll add my own 100 mile week to my 2020 schedule. It's about 15 miles a day for 7 days. That can be broken up numerous ways (2 or even 3 runs a day of varying lengths), and you have to figure out your calories and active recovery in between. Then there's the demands of family and work, and life continuing in the background... Sounds like a great challenge!
Sunday, September 29, 2019
Tune In
6.23
We come up with so many excuses for living in unhealthy ways. No time. No direction. No one to journey with. As an 'old' guy, I could resonate with many of those. My reality, though, is one of conviction and perseverance - I choose to tune in to my wellness daily.
This weekend I've taken yet another step to keep up with what is new, useful and challenging in the wellness realm: I created an Instagram profile. It's not that I was resisting following Instagram, I just hadn't done it.
But Facebook... that is something I resist. To me, it is a resource that doesn't benefit me compared to the distraction it creates. Yes, I have a Facebook profile, but I only visit it once or twice a year.
Now that I'm on Instagram, I can tune in to what my kids are doing and posting (some of the stuff they follow is really cool) and I can more closely follow content that is meaningful to me. I have a bunch of profiles I'm already following, including the faith community, Spartan Race, Crossfit, as well as some of the best Wellness gurus of our time.
I appreciate the guidance of Dr. Josh Axe, and Mark Sisson, so those are two profiles I'm already following. The content from Spartan and Crossfit is inexhaustible - so I'll not get bored anytime soon with all that is available.
What good is all of this? It is motivation. It is grounding. It gives us a vicarious tribe. It keeps our head in the game - our game, our journey, our wellness choices. So consider tuning in. If you're not on at least some form of social media, maybe give one a try and see if it fits for you.
My user name is "b.dedic8d" - I use "dedicated" as a foundation for why I live a wellness lifestyle. It is actually from a quote that captured my attention years ago, "Obsessed is a word that lazy people use to describe the dedicated."
We come up with so many excuses for living in unhealthy ways. No time. No direction. No one to journey with. As an 'old' guy, I could resonate with many of those. My reality, though, is one of conviction and perseverance - I choose to tune in to my wellness daily.
But Facebook... that is something I resist. To me, it is a resource that doesn't benefit me compared to the distraction it creates. Yes, I have a Facebook profile, but I only visit it once or twice a year.
Now that I'm on Instagram, I can tune in to what my kids are doing and posting (some of the stuff they follow is really cool) and I can more closely follow content that is meaningful to me. I have a bunch of profiles I'm already following, including the faith community, Spartan Race, Crossfit, as well as some of the best Wellness gurus of our time.
I appreciate the guidance of Dr. Josh Axe, and Mark Sisson, so those are two profiles I'm already following. The content from Spartan and Crossfit is inexhaustible - so I'll not get bored anytime soon with all that is available.
What good is all of this? It is motivation. It is grounding. It gives us a vicarious tribe. It keeps our head in the game - our game, our journey, our wellness choices. So consider tuning in. If you're not on at least some form of social media, maybe give one a try and see if it fits for you.
By the Way
My user name is "b.dedic8d" - I use "dedicated" as a foundation for why I live a wellness lifestyle. It is actually from a quote that captured my attention years ago, "Obsessed is a word that lazy people use to describe the dedicated."
Sunday, August 4, 2019
Adult PE
6.18
This weekend is the 2019 Crossfit Games in Madison, Wisconsin. For the fitness world, it's a really big deal. I've been following Crossfit on YouTube for about 3 or 4 years, and have grown to appreciate the truly functional fitness promoted by the Crossfit program and lifestyle.
It is an encouraging community of 'adult PE'. Remember at various levels of primary education, how we always had to do some form of PE (physical education)? Whether it was time on the playground, or compulsory shooting of baskets in the gym, physical exercise was important to growing up.
Crossfit recognizes that need for regular exertion and working up a good sweat, as well as the simple, unprocessed food to fuel our activity. There are over 13,000 Crossfit affiliate 'boxes' (gyms) around the world, making Crossfit the biggest gym franchise worldwide.
The Crossfit Games started a little over 10 years ago in California as a gathering for encouragement, sharing of best approaches and workouts, and the chance to throw down against some of the fittest athletes from around the world. Now it has become the yearly stage to feature the very best in elite fitness.
And for those of us who follow Crossfit, or better yet, participate, adult PE is a great thing. I have gained so much guidance into functional fitness, and I'm sure it will serve me well the rest of my days. I have insights on how to keep my knees and hips limber and strong. I learn about endurance and growing in strength. And through the posts and vloggers on YouTube, I see what is possible when we commit to hard work and consistency.
How's your PE? Maybe tune into the Crossfit Games content this week and see what is truly possible in human performance. These athletes are the world's elite; some are Olympic champions, all are committed to a life of affirming the best in others and their fitness.
For the best feed on the Crossfit Games go to the Rogue YouTube channel: Rogue on YouTube.
My very favorite, encouraging and family friendly vlogger in the Crossfit world is Craig Richey. He has a great following, a gift of encouragement, and love of regular people growing their capacity for a great life. Check out Team Richey here: TeamRICHEY on YouTube.
This weekend is the 2019 Crossfit Games in Madison, Wisconsin. For the fitness world, it's a really big deal. I've been following Crossfit on YouTube for about 3 or 4 years, and have grown to appreciate the truly functional fitness promoted by the Crossfit program and lifestyle.It is an encouraging community of 'adult PE'. Remember at various levels of primary education, how we always had to do some form of PE (physical education)? Whether it was time on the playground, or compulsory shooting of baskets in the gym, physical exercise was important to growing up.
Crossfit recognizes that need for regular exertion and working up a good sweat, as well as the simple, unprocessed food to fuel our activity. There are over 13,000 Crossfit affiliate 'boxes' (gyms) around the world, making Crossfit the biggest gym franchise worldwide.
The Crossfit Games started a little over 10 years ago in California as a gathering for encouragement, sharing of best approaches and workouts, and the chance to throw down against some of the fittest athletes from around the world. Now it has become the yearly stage to feature the very best in elite fitness.
And for those of us who follow Crossfit, or better yet, participate, adult PE is a great thing. I have gained so much guidance into functional fitness, and I'm sure it will serve me well the rest of my days. I have insights on how to keep my knees and hips limber and strong. I learn about endurance and growing in strength. And through the posts and vloggers on YouTube, I see what is possible when we commit to hard work and consistency.
How's your PE? Maybe tune into the Crossfit Games content this week and see what is truly possible in human performance. These athletes are the world's elite; some are Olympic champions, all are committed to a life of affirming the best in others and their fitness.
For the best feed on the Crossfit Games go to the Rogue YouTube channel: Rogue on YouTube.
By the Way
My very favorite, encouraging and family friendly vlogger in the Crossfit world is Craig Richey. He has a great following, a gift of encouragement, and love of regular people growing their capacity for a great life. Check out Team Richey here: TeamRICHEY on YouTube.Sunday, June 2, 2019
Awe & Wonder
6.13
"Some of the most promising innovations in healthcare seem to be things we've recently discarded. Maybe we need food that wasn't developed in a lab. Maybe we need to talk face to face. Maybe we need some time outside."
That's a quote from the May issue of Outside magazine in a feature article on 'Nature Rx' stating, "a grassroots movement of physicians are prescribing time outdoors as the best possible cure for a growing list of ailments."
I've been a subscriber to Outside magazine on and off for almost 30 years, and it continues as a tremendous resource for living bravely, and making nature and simple nutrition part of our wellness journey. The benefits are real, and now, thankfully, there are numerous bodies of research developing around the reality of wellness through natural living and whole foods.
Growing up in the 70's, it was normal for my brother and me to spend a lot of time outside. Riding bikes, climbing trees, searching for crayfish in the local creek, adventuring in the nearby cornfields - it was all fair game. There are memories that still come flooding back at the simple suggestion of a smell or sound or a humid afternoon...
One aspect of nature's healing power is the reality of awe, and how it inspires our spirit and lends to our wellness. The Nature Rx article offered this on awe: "...the kind of amazement we experience during outdoor activities has a singular ability to predict lower stress and higher levels of well-being and life satisfaction." That's a great prescription for health, if you ask me.
The sense of awe and wonder is a main draw for me in my running habit, my training workouts, and Spartan racing. I don't wear earbuds or sunglasses (or even a hat) because I want the full experience of the glare of the sun in my eyes... I want to hear the woodpeckers and blue jays in the woods... every time I'm out, I want to be humbled by what God has placed in this world for us to enjoy.
There is a simple prescription from the Outside article that we can all benefit from: scrap your gym membership. Whatever we might possibly do at the gym, simply do outside. Yes, we may hike in the rain and run in the snow, or bake in the heat and humidity of a hot summer day. But if we prepare for those conditions and go play outside, our wellness will move ahead much more successfully.
In order to be awesome, I think we must experience awe. One encouragement we've always given to our kids is, "Go Be Awesome". Being awesome looks different for each and every person, and certainly depends on our circumstances and giftedness, but I believe we all have the chance to be awesome every day. So go find a sunrise or a mountain peak or a soaring eagle or rushing river to inspire some awe in you today... then go be awesome.
That's a quote from the May issue of Outside magazine in a feature article on 'Nature Rx' stating, "a grassroots movement of physicians are prescribing time outdoors as the best possible cure for a growing list of ailments."
I've been a subscriber to Outside magazine on and off for almost 30 years, and it continues as a tremendous resource for living bravely, and making nature and simple nutrition part of our wellness journey. The benefits are real, and now, thankfully, there are numerous bodies of research developing around the reality of wellness through natural living and whole foods.
Growing up in the 70's, it was normal for my brother and me to spend a lot of time outside. Riding bikes, climbing trees, searching for crayfish in the local creek, adventuring in the nearby cornfields - it was all fair game. There are memories that still come flooding back at the simple suggestion of a smell or sound or a humid afternoon...
One aspect of nature's healing power is the reality of awe, and how it inspires our spirit and lends to our wellness. The Nature Rx article offered this on awe: "...the kind of amazement we experience during outdoor activities has a singular ability to predict lower stress and higher levels of well-being and life satisfaction." That's a great prescription for health, if you ask me.
The sense of awe and wonder is a main draw for me in my running habit, my training workouts, and Spartan racing. I don't wear earbuds or sunglasses (or even a hat) because I want the full experience of the glare of the sun in my eyes... I want to hear the woodpeckers and blue jays in the woods... every time I'm out, I want to be humbled by what God has placed in this world for us to enjoy.
There is a simple prescription from the Outside article that we can all benefit from: scrap your gym membership. Whatever we might possibly do at the gym, simply do outside. Yes, we may hike in the rain and run in the snow, or bake in the heat and humidity of a hot summer day. But if we prepare for those conditions and go play outside, our wellness will move ahead much more successfully.
By the Way
In order to be awesome, I think we must experience awe. One encouragement we've always given to our kids is, "Go Be Awesome". Being awesome looks different for each and every person, and certainly depends on our circumstances and giftedness, but I believe we all have the chance to be awesome every day. So go find a sunrise or a mountain peak or a soaring eagle or rushing river to inspire some awe in you today... then go be awesome.
Sunday, March 17, 2019
Obstacle Immunity
6.7
There is great benefit from testing our limits. We are capable of so much more than we think we can do, and all it takes is to be a bit dreamy, and convicted enough to try. Right now I'm training for the NJ Spartan Ultra - a 50k (about 31 miles) obstacle course race on the ski slopes of Mt. Creek Resort in Vernon, NJ.
If you would have asked me 2 or 3 years ago if I would imagine doing something like a Spartan Ultra, I would have said no, I just can't see doing that... yet here I am, about 5 weeks out. Besides the fact that I love Spartan racing (the exertion, the scenic views, and simply enjoying the great outdoors from the trail) I'm realizing that I've developed "obstacle immunity."
If we push a personal limit, and successfully accomplish the goal (or at least finish and don't get injured) all of sudden we've stretched what is personally possible. It may have been completely impossible in our minds just weeks or days prior, but here we are, checking it off our list. The obstacle that previously would have hung us up, is now within our ability - we're immune.
Obstacle immunity is nothing new... I was touring a museum with our family a few weeks ago, and marveled at numerous old suits of armor. One feature that was highlighted on a couple of them was "proofing" marks. When a suit of armor was completed, it was often shot with a live round of ammunition to prove that it would hold up, that it was safe.
Once armor, or our own physical constitution or ability, has been proved, we know that we can proceed and everything should turn out all right. We'll have done what we can to prepare, and figured out the necessary contingencies and then pressed on. The confidence that comes from this process is obstacle immunity. Now you know you can do it, and at least within the bounds of your preparations, you'll be safe.
So today I ran 18 miles, with a bunch of push-ups and monkey bars thrown in. (And that's after a serious driveway workout yesterday, and a 'warehouse' workout at a local Y Friday night.) Needless to say, I'm a bit fried, but I'm feeling more and more prepared for my Spartan Ultra... bring on the ski slopes and obstacles...
How about you? What dreamy goal might you confront today, and then prepare toward and train for? Maybe you'll grow to the point that you've proven you can do it, and you'll benefit from the obstacle immunity that develops in you. Give it a try - you never know where you'll end up.
Next weekend is my big training day. I'm shooting for 24 miles with at least 3 obstacle breaks in between. From there I'll 'taper' to the end of April when the big race happens (and run the Garden Spot Village half marathon, and our local Sauder Egg Run during April as well.)
There is great benefit from testing our limits. We are capable of so much more than we think we can do, and all it takes is to be a bit dreamy, and convicted enough to try. Right now I'm training for the NJ Spartan Ultra - a 50k (about 31 miles) obstacle course race on the ski slopes of Mt. Creek Resort in Vernon, NJ.
If you would have asked me 2 or 3 years ago if I would imagine doing something like a Spartan Ultra, I would have said no, I just can't see doing that... yet here I am, about 5 weeks out. Besides the fact that I love Spartan racing (the exertion, the scenic views, and simply enjoying the great outdoors from the trail) I'm realizing that I've developed "obstacle immunity."
If we push a personal limit, and successfully accomplish the goal (or at least finish and don't get injured) all of sudden we've stretched what is personally possible. It may have been completely impossible in our minds just weeks or days prior, but here we are, checking it off our list. The obstacle that previously would have hung us up, is now within our ability - we're immune.
Obstacle immunity is nothing new... I was touring a museum with our family a few weeks ago, and marveled at numerous old suits of armor. One feature that was highlighted on a couple of them was "proofing" marks. When a suit of armor was completed, it was often shot with a live round of ammunition to prove that it would hold up, that it was safe.Once armor, or our own physical constitution or ability, has been proved, we know that we can proceed and everything should turn out all right. We'll have done what we can to prepare, and figured out the necessary contingencies and then pressed on. The confidence that comes from this process is obstacle immunity. Now you know you can do it, and at least within the bounds of your preparations, you'll be safe.
So today I ran 18 miles, with a bunch of push-ups and monkey bars thrown in. (And that's after a serious driveway workout yesterday, and a 'warehouse' workout at a local Y Friday night.) Needless to say, I'm a bit fried, but I'm feeling more and more prepared for my Spartan Ultra... bring on the ski slopes and obstacles...
How about you? What dreamy goal might you confront today, and then prepare toward and train for? Maybe you'll grow to the point that you've proven you can do it, and you'll benefit from the obstacle immunity that develops in you. Give it a try - you never know where you'll end up.
By the Way
Next weekend is my big training day. I'm shooting for 24 miles with at least 3 obstacle breaks in between. From there I'll 'taper' to the end of April when the big race happens (and run the Garden Spot Village half marathon, and our local Sauder Egg Run during April as well.)
Sunday, January 6, 2019
Discipline Equals Freedom
6.1
2019 is here! Woo Hoo! Maybe you have a lot you're looking forward to, or maybe 2019 seems like it will flow just like 2018. Either way, some focus will help us make the most of the coming months.
I recently came across a perspective that is wise counsel, and worth following: Discipline equals freedom. This insight, with a book by the same title, is from Jocko Willink, former Navy SEAL commander and trainer. Jocko is a leadership expert, and served our nation diligently for years through the SEALs. Leadership concepts that Jocko repeats are worth listening to...
Discipline is not fun; that's why it's called discipline. Think about the individual who has achieved financial freedom. They first needed to apply some form of financial discipline. You don't stumble into financial freedom, even if you inherit resource or come "from money". How ever you arrive at financial freedom, it is some form of discipline that gets you there.
Or consider the business person who wants to be their own boss. Being successful as a business owner is not easy, and it definitely takes discipline. A dedicated season of learning and applying business leadership concepts would certainly pay off with some form of professional freedom. It is discipline which gets you there.
How about our wellness journey? No doubt, wellness discipline equals wellness freedom. If you've read Power Pantry for any amount of time, you know that our lifestyle choices have the most significant impact on our health and wellness. Simple disciplines in our choices equal freedom in our health.
So where can we exercise some discipline in our wellness journey in 2019? Did we leave some things undone in 2018? Then start there. That daily or weekly schedule of taking a walk, or getting to the gym for a swim, or actually training for that first 5k. If our lack of discipline kept us stuck last year, that's okay; it's a new year and new chance to live into some disciplines that will get us the results we want.
If you haven't already, go ahead and start the list of 2019 disciplines that will lead you to the freedom you are seeking.
Little disciplines add up. Jocko Willink knows this, as does Navy Admiral William H McRaven. Admiral McRaven has an oft-repeated quote supporting the high value of small, daily accomplishments:
"If you want to change the world, start off by making your bed."
2019 is here! Woo Hoo! Maybe you have a lot you're looking forward to, or maybe 2019 seems like it will flow just like 2018. Either way, some focus will help us make the most of the coming months.
Discipline is not fun; that's why it's called discipline. Think about the individual who has achieved financial freedom. They first needed to apply some form of financial discipline. You don't stumble into financial freedom, even if you inherit resource or come "from money". How ever you arrive at financial freedom, it is some form of discipline that gets you there.
Or consider the business person who wants to be their own boss. Being successful as a business owner is not easy, and it definitely takes discipline. A dedicated season of learning and applying business leadership concepts would certainly pay off with some form of professional freedom. It is discipline which gets you there.
How about our wellness journey? No doubt, wellness discipline equals wellness freedom. If you've read Power Pantry for any amount of time, you know that our lifestyle choices have the most significant impact on our health and wellness. Simple disciplines in our choices equal freedom in our health.
So where can we exercise some discipline in our wellness journey in 2019? Did we leave some things undone in 2018? Then start there. That daily or weekly schedule of taking a walk, or getting to the gym for a swim, or actually training for that first 5k. If our lack of discipline kept us stuck last year, that's okay; it's a new year and new chance to live into some disciplines that will get us the results we want.
If you haven't already, go ahead and start the list of 2019 disciplines that will lead you to the freedom you are seeking.
By the Way
Little disciplines add up. Jocko Willink knows this, as does Navy Admiral William H McRaven. Admiral McRaven has an oft-repeated quote supporting the high value of small, daily accomplishments:
"If you want to change the world, start off by making your bed."
Sunday, December 2, 2018
Reach Beyond
5.23
"Ah, but a man’s reach should exceed his grasp, Or what’s a heaven for?"
Oswald Chambers, My Utmost for His Highest, May 9
2018 is almost done. Maybe we've hit all our goals we had set out before us, and maybe we haven't. We likely won't finish off our list in the next 3 weeks...
Now is the best time to start looking at 2019. What will we set out before us to spur us on? Maybe we have a goal or two from 2018 that we migrate to our list for next year. That new biking habit we just didn't tackle, the workout routine that we had planned to wear thin by being at the gym daily, or maybe the half marathon that we abandoned because of those joint aches and pains...
Last year's unlived lives can be our foundation goals for next year. Starting right where we left off may be the best way forward. The key for motivating goals is to stretch just a bit beyond what we really think is possible.
Do you have goals that make you a bit nervous, or doubtful you'll achieve it? Or maybe you have a big, audacious goal that actually makes you a bit scared... as long as it is still in the realm of possibility, that might be just the right goal for you next year.
I love the Oswald Chambers quote I shared above - our reach (what we can conceive of, or dream about, or see in our minds' eye for our future) should be beyond our grasp (what we can understand, what we are confident that we can tackle - those things right at our fingertips). I think it is great to live on that edge of what's possible.
So after some of that mindful time we mentioned last week, let your mind wander a bit and think about what 2019 may hold for your wellness journey. Now is the time to set a foundation for 2019; then when January comes we can get to work.
I learned long ago that we create accountability by sharing our goals, even the crazy ones (especially the crazy ones). I don't see it as bragging or one-upping others, just a bit of social connection where I expect others to check in on whether I saw it through. So... my 2019 stretch goal is to run a Spartan Ultra - the longest regular race they offer. It is 30+ miles and 36+ obstacles... I'm signed up for April 27th.
"Ah, but a man’s reach should exceed his grasp, Or what’s a heaven for?"Oswald Chambers, My Utmost for His Highest, May 9
2018 is almost done. Maybe we've hit all our goals we had set out before us, and maybe we haven't. We likely won't finish off our list in the next 3 weeks...
Now is the best time to start looking at 2019. What will we set out before us to spur us on? Maybe we have a goal or two from 2018 that we migrate to our list for next year. That new biking habit we just didn't tackle, the workout routine that we had planned to wear thin by being at the gym daily, or maybe the half marathon that we abandoned because of those joint aches and pains...
Last year's unlived lives can be our foundation goals for next year. Starting right where we left off may be the best way forward. The key for motivating goals is to stretch just a bit beyond what we really think is possible.
Do you have goals that make you a bit nervous, or doubtful you'll achieve it? Or maybe you have a big, audacious goal that actually makes you a bit scared... as long as it is still in the realm of possibility, that might be just the right goal for you next year.
I love the Oswald Chambers quote I shared above - our reach (what we can conceive of, or dream about, or see in our minds' eye for our future) should be beyond our grasp (what we can understand, what we are confident that we can tackle - those things right at our fingertips). I think it is great to live on that edge of what's possible.
So after some of that mindful time we mentioned last week, let your mind wander a bit and think about what 2019 may hold for your wellness journey. Now is the time to set a foundation for 2019; then when January comes we can get to work.
By the Way
I learned long ago that we create accountability by sharing our goals, even the crazy ones (especially the crazy ones). I don't see it as bragging or one-upping others, just a bit of social connection where I expect others to check in on whether I saw it through. So... my 2019 stretch goal is to run a Spartan Ultra - the longest regular race they offer. It is 30+ miles and 36+ obstacles... I'm signed up for April 27th.
Sunday, June 17, 2018
Who Are You?
5.14I'm reading an incredible book right now: "Running On Empty," by ultra-marathoner Marshall Ulrich, chronicling Ulrich's landmark run across the USA. I would highly recommend this book for guidance, encouragement and most of all to help you answer your own question of "why".
Why care about our wellness? Why stock a great, life-giving pantry? Why exercise, for real, 5 days a week? Why?
Ulrich is an incredible endurance athlete, and holds the Masters and Grand Masters record for running across the entire USA (San Francisco to NY City). But why?
The book describe Ulrich's fairly normal upbringing in Colorado, and how as an adult he sought stress relief and focus through running. With the loss of his first wife to cancer, and a penchant for successfully running grueling distances, tolerating pain well beyond what most can endure, Ulrich delves deeply into the motivations of an endurance athlete.
A turning point in his personal journey, and his second wife's acceptance of his sometimes bizarre athletic endeavors, comes when Ulrich realizes, simply, "It's just who I am." This revelation gives him the focus he needs to dig deep, with his wife Heather by his side, and complete the 3,063 mile journey across America.
What's your 'Why'? Who are you, down deep? I accepted years ago that I'm a bit eccentric (and hopefully not too neurotic) with my wellness pursuits. But that's who I am. And I have co-conspirators in the likes of endurance athletes and obstacle course racers, and runners of all kinds. That settles my mind about who I really am, what makes me come alive, and why a wellness lifestyle is vital to me.
Today, take some time to think deeply about who you are, where you fit, and what makes you come alive. You'll be glad you did, and the world around you will likely thank you for being yourself.
By the Way
Ulrich's cross-country journey was the subject of the 2010 movie, Running America. Read the book, or watch the movie... either way, I'm certain your journey will be inspired.
Sunday, May 27, 2018
A Genuine Memorial Day
5.12
The next installment of my 2018 celebration of turning 50 is a legitimate memorial event to celebrate Memorial Day. Some time ago I was introduced to The Murph Challenge (likely through CrossFit videos on YouTube...). Memorial Day Monday, I'll be grindin' it out, doing this classic workout, in honor of Lt. Michael P Murphy.
Lt Murphy fought for our country as a Navy SEAL, and lost his life in 2005 near Asadabad, Afghanistan. Learn more about his heroic investment in his team here. Murphy was posthumously awarded the Medal of Honor.
The Murph Challenge workout is something Lt. Murphy was know for among his comrades. This self-styled PT was something Murph embraced, and invited others into. The workout?
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
All with a military body-armor vest on (about 20 pounds)
Years ago, this workout caught on as a great, simple cardio, upper-body and leg workout, and was promoted in military circles before catching on with CrossFit. The Murph Challenge is now repeated world-wide in honor of Lt. Murphy.
A month or so ago I registered for the Murph Challenge, and I've been preparing mentally and physically since. How about you? What's on your wellness calendar? Are you reviewing your pantry or your physical activity for 2018? Have you added anything beneficial recently? There is no time like the present.
I'll be doing the Murph Challenge without the body armor vest. I will do the run with my 25 pound sandbag, but the arm and leg portions will just be body-weight. And the point is to do the workout for time. Without the weight vest, I should be able to finish in about 45-50 minutes. We'll see... And maybe this will become a yearly tradition for me - our military deserves our honor and acknowledgement.
The next installment of my 2018 celebration of turning 50 is a legitimate memorial event to celebrate Memorial Day. Some time ago I was introduced to The Murph Challenge (likely through CrossFit videos on YouTube...). Memorial Day Monday, I'll be grindin' it out, doing this classic workout, in honor of Lt. Michael P Murphy.
Lt Murphy fought for our country as a Navy SEAL, and lost his life in 2005 near Asadabad, Afghanistan. Learn more about his heroic investment in his team here. Murphy was posthumously awarded the Medal of Honor.
The Murph Challenge workout is something Lt. Murphy was know for among his comrades. This self-styled PT was something Murph embraced, and invited others into. The workout?
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
All with a military body-armor vest on (about 20 pounds)
Years ago, this workout caught on as a great, simple cardio, upper-body and leg workout, and was promoted in military circles before catching on with CrossFit. The Murph Challenge is now repeated world-wide in honor of Lt. Murphy.
A month or so ago I registered for the Murph Challenge, and I've been preparing mentally and physically since. How about you? What's on your wellness calendar? Are you reviewing your pantry or your physical activity for 2018? Have you added anything beneficial recently? There is no time like the present.
By the Way
I'll be doing the Murph Challenge without the body armor vest. I will do the run with my 25 pound sandbag, but the arm and leg portions will just be body-weight. And the point is to do the workout for time. Without the weight vest, I should be able to finish in about 45-50 minutes. We'll see... And maybe this will become a yearly tradition for me - our military deserves our honor and acknowledgement.
Sunday, March 4, 2018
YOUR Adventure!
5.05
It's time. No more excuses and no more delays
There is an adventure you have been considering and putting off, I know there is. It's time to put it on your calendar and get to it. Research it, sign up, tell a couple dozen people your plans, or gather a team to pursue the adventure with you - do whatever it takes to step up your personal commitment to your goals.
I am in the middle of a great adventure for 2018. I turn 50 this year, and a couple years ago, when I first followed Spartan races and decided to do a Sprint, I had this crazy, huge goal of doing a Spartan 'Trifecta'. This is a combination of a Spartan Sprint, Super and Beast race all in the same calendar year. At the time I thought, what a great goal for when a turn 50... I should do that.
So here we are, and true to my convictions, I'm signed up. I'm thrilled to turn 50 this year, and have decided to enjoy all of 2018 to celebrate. At this point I have the 3 Spartan races on the calendar, and at least 2-3 half marathons. I'm totally psyched!
How about you? You have an adventure right in front of you which you haven't committed to yet. It seems big, maybe too big, and challenging - certainly too challenging to tackle yet... But the truth is, you have everything you need to fulfill this new adventure, thrive in it, and take your wellness further. Who knows, maybe it will turn your life in a whole new and improved direction.
Commit today. Sign up. Train or research or learn whatever you need to. Whether your doing a new purge of your pantry, or tackling new and unique exercise challenges, it's time to get to it. And tell a bunch of people - that creates accountability. If you don't spread the word, you leave a back door to bail out. But once you have shared your adventurous plans with a dozen or so people, you will have created enough social pressure to help you see it through.
Good luck, and feel free to reach out to share your latest adventure
While pursuing big adventures, you also have smaller ones. I was out on a great run this morning on a rail trail near my home. The trail will eventually connect our town of Lititz, PA with the neighboring town of Ephrata. I learned this morning that a whole next leg of the trail is now cleared and graded in! While not finished, I enjoyed a mini adventure today of running on this new stretch of trail for the first time.
It's time. No more excuses and no more delays
There is an adventure you have been considering and putting off, I know there is. It's time to put it on your calendar and get to it. Research it, sign up, tell a couple dozen people your plans, or gather a team to pursue the adventure with you - do whatever it takes to step up your personal commitment to your goals.
I am in the middle of a great adventure for 2018. I turn 50 this year, and a couple years ago, when I first followed Spartan races and decided to do a Sprint, I had this crazy, huge goal of doing a Spartan 'Trifecta'. This is a combination of a Spartan Sprint, Super and Beast race all in the same calendar year. At the time I thought, what a great goal for when a turn 50... I should do that.
So here we are, and true to my convictions, I'm signed up. I'm thrilled to turn 50 this year, and have decided to enjoy all of 2018 to celebrate. At this point I have the 3 Spartan races on the calendar, and at least 2-3 half marathons. I'm totally psyched!
How about you? You have an adventure right in front of you which you haven't committed to yet. It seems big, maybe too big, and challenging - certainly too challenging to tackle yet... But the truth is, you have everything you need to fulfill this new adventure, thrive in it, and take your wellness further. Who knows, maybe it will turn your life in a whole new and improved direction.
Commit today. Sign up. Train or research or learn whatever you need to. Whether your doing a new purge of your pantry, or tackling new and unique exercise challenges, it's time to get to it. And tell a bunch of people - that creates accountability. If you don't spread the word, you leave a back door to bail out. But once you have shared your adventurous plans with a dozen or so people, you will have created enough social pressure to help you see it through.
Good luck, and feel free to reach out to share your latest adventure
By the Way
While pursuing big adventures, you also have smaller ones. I was out on a great run this morning on a rail trail near my home. The trail will eventually connect our town of Lititz, PA with the neighboring town of Ephrata. I learned this morning that a whole next leg of the trail is now cleared and graded in! While not finished, I enjoyed a mini adventure today of running on this new stretch of trail for the first time.
Sunday, November 12, 2017
Make Your Best Choice - Now!
4.30
In 2018 I'll turn 50. I'm going to make kind of a big deal about it, because of how thankful I am to hit the half-century mark. My dad passed away at 48 years old, after a 6 month battle with lung cancer, so he never got to see 50...
It's not that my father was all that unhealthy, but knowing I have the same genes, I'm very aware of the risks, and very thankful for the journey that's gotten me to today. Is that some of my motivation behind Power Pantry, and a wellness lifestyle and doing Spartan Races? You bet it is...
About 7 years ago, I learned that there is a fundamental choice we all make, between healthy lifestyle choices, and unhealthy lifestyle choices. And over the ensuing years, I've leaned hard into a wellness lifestyle.
I don't know how many years I have, but I plan to live them to the fullest and absolutely make the most of my days. We all have the same opportunities for healthful choices, and it starts with recognizing the fundamental role that food plays in our well being. Food truly is medicine - and poor food choices are certainly a detriment to our health.
So if you are new to a Power Pantry, start today to read labels and choose real food. Cut out the processed food-like products, and refined, empty calories. Moderate your portions. Lose some weight. Create an exercise program you can truly live with, and get moving. You'll be glad you did and you'll likely add years to your life.
There is research from the last 6 to 8 years that is looking into 'healthspan' instead of just lifespan. The point being, if we live into our late 70's with chronic disease and failing health, is that a worthwhile wellness goal? What if we can extend our health into those later years, and nearing our end, spend a minimal amount of time in decline and poor health. That seems like a much better goal.
In 2018 I'll turn 50. I'm going to make kind of a big deal about it, because of how thankful I am to hit the half-century mark. My dad passed away at 48 years old, after a 6 month battle with lung cancer, so he never got to see 50...
It's not that my father was all that unhealthy, but knowing I have the same genes, I'm very aware of the risks, and very thankful for the journey that's gotten me to today. Is that some of my motivation behind Power Pantry, and a wellness lifestyle and doing Spartan Races? You bet it is...
About 7 years ago, I learned that there is a fundamental choice we all make, between healthy lifestyle choices, and unhealthy lifestyle choices. And over the ensuing years, I've leaned hard into a wellness lifestyle.I don't know how many years I have, but I plan to live them to the fullest and absolutely make the most of my days. We all have the same opportunities for healthful choices, and it starts with recognizing the fundamental role that food plays in our well being. Food truly is medicine - and poor food choices are certainly a detriment to our health.
So if you are new to a Power Pantry, start today to read labels and choose real food. Cut out the processed food-like products, and refined, empty calories. Moderate your portions. Lose some weight. Create an exercise program you can truly live with, and get moving. You'll be glad you did and you'll likely add years to your life.
By the Way
There is research from the last 6 to 8 years that is looking into 'healthspan' instead of just lifespan. The point being, if we live into our late 70's with chronic disease and failing health, is that a worthwhile wellness goal? What if we can extend our health into those later years, and nearing our end, spend a minimal amount of time in decline and poor health. That seems like a much better goal.Sunday, October 8, 2017
How to Hit Your Best Average
4.26
Jim Rohn said, "You are the average of the five people you spend the most time with." I think he's right. If this is true we should very careful about who we follow. I'm a Christ follower, so I look to Him first to influence me; beyond my faith, I need to choose my coworkers, friends and acquaintances very wisely. If we want to live a wellness lifestyle, we need people around us who understand the value of wise choices, nutrient-dense foods and being physically active.
As the years advance, the groups we hang out with may change. What's imperative is that we step back every so often and ask ourselves if we benefit from being around this group, and are we also a benefit to them? If not, we have to give ourselves permission to change - seek some new horizons, find some new heroes, connect with new and valuable relationships.
Yesterday I finished my third Spartan Race. It was a Stadium Sprint at Citizen's Bank Park in Philly. What a blast. There has been something life-giving about connecting with the Spartan Race lifestyle. My workouts are more focused. I love the challenge of running across it, carrying it, climbing up or over it, or jumping on it. I have accomplished more physically in the past 2 years than I ever thought I was capable of.
All it took was giving something new a try. The Spartan Races seemed interesting and classy enough (some mud runs and obstacle course races are not nearly so respectful.) And sure enough, I've found a new group of very worthwhile influencers. I'm sure I will up my average by being a part of the Spartan Race movement.
For yesterday's race, I didn't flub any of the 21 obstacles. That meant NO penalty burpees, and a much better finish time than if I was cranking out 30 burpees on obstacles I couldn't do. I finished the 4 mile race in 59:47, which for me was an incredible time.
Thousands of racers were in Philly yesterday for the Stadium Sprint at Citizens Bank Park. I think we all upped our average by living the journey that got us race day... it is much more about the journey getting there, than about race day itself. For that, I'm thankful to have found the Spartan Races.
How about you? Today is a great day to look closely at who you are hanging out with and recognize the influence they have in your life. And making a few changes and additions can help you hit your best average ever.
The Spartan Race Stadium Series sprints are held all around the country in famous baseball and football stadiums. The running course takes you on the concourses, up and down stairs and ramps, and even behind the scenes (we got to run through the visitors dugout and did push ups in the visiting team locker room.) There is tons of running in the bleachers, sometimes carrying a sandbag or a couple of 5 gallon water jugs. While we did a lot of typical Spartan obstacles like the spear throw and Atlas carry, there was no mud or fire, and we got to do box jumps and jump (a weighted) rope. It was awesome...
Jim Rohn said, "You are the average of the five people you spend the most time with." I think he's right. If this is true we should very careful about who we follow. I'm a Christ follower, so I look to Him first to influence me; beyond my faith, I need to choose my coworkers, friends and acquaintances very wisely. If we want to live a wellness lifestyle, we need people around us who understand the value of wise choices, nutrient-dense foods and being physically active.
As the years advance, the groups we hang out with may change. What's imperative is that we step back every so often and ask ourselves if we benefit from being around this group, and are we also a benefit to them? If not, we have to give ourselves permission to change - seek some new horizons, find some new heroes, connect with new and valuable relationships.
Yesterday I finished my third Spartan Race. It was a Stadium Sprint at Citizen's Bank Park in Philly. What a blast. There has been something life-giving about connecting with the Spartan Race lifestyle. My workouts are more focused. I love the challenge of running across it, carrying it, climbing up or over it, or jumping on it. I have accomplished more physically in the past 2 years than I ever thought I was capable of.
All it took was giving something new a try. The Spartan Races seemed interesting and classy enough (some mud runs and obstacle course races are not nearly so respectful.) And sure enough, I've found a new group of very worthwhile influencers. I'm sure I will up my average by being a part of the Spartan Race movement.
For yesterday's race, I didn't flub any of the 21 obstacles. That meant NO penalty burpees, and a much better finish time than if I was cranking out 30 burpees on obstacles I couldn't do. I finished the 4 mile race in 59:47, which for me was an incredible time.Thousands of racers were in Philly yesterday for the Stadium Sprint at Citizens Bank Park. I think we all upped our average by living the journey that got us race day... it is much more about the journey getting there, than about race day itself. For that, I'm thankful to have found the Spartan Races.
How about you? Today is a great day to look closely at who you are hanging out with and recognize the influence they have in your life. And making a few changes and additions can help you hit your best average ever.
By the Way
The Spartan Race Stadium Series sprints are held all around the country in famous baseball and football stadiums. The running course takes you on the concourses, up and down stairs and ramps, and even behind the scenes (we got to run through the visitors dugout and did push ups in the visiting team locker room.) There is tons of running in the bleachers, sometimes carrying a sandbag or a couple of 5 gallon water jugs. While we did a lot of typical Spartan obstacles like the spear throw and Atlas carry, there was no mud or fire, and we got to do box jumps and jump (a weighted) rope. It was awesome...
Sunday, February 12, 2017
Get Back Up
4.4
Have you taken some worthwhile steps on your wellness journey this year? Or maybe you set out with great intentions and hit an early road block. Life happens, no matter what terrific plans we have, and if life has derailed your forward momentum, get back up.
The greatest gift we can give ourselves when it comes to our wellness, and the health of those around us, is perseverance. When we commit to never giving up, no matter what might befall us, then the battle is half won. The rest of our success is gained by finding our momentum and moving on.
In my 6+ year wellness journey I've had all sorts of things set me back. Things not being as I thought they were, or as I thought they should be; my own lack of self-control or motivation; injuries; new wellness information which opened totally different possibilities... Any of these things could significantly help or hurt my journey - my commitment is to take everything as it comes, and I assume that I have what it takes to thrive despite the circumstances.
If you have a wellness goal in front of you, there is no doubt you will encounter challenges in pursuit of it. Count on obstacles, and commit that growing beyond the obstacles makes you stronger and adds a depth and richness to the journey that you wouldn't have had without it. Real life is not linear, even though our plans often are.
So when you get that sprain, or succumb to the temptation of foods not worthy of your power pantry, or your workout buddy abandons you, buck up and press on. And get up again and again and again. Each step, whether forward or backward, is part of the richness of your story, and valuable for your journey.
Some of our issues can be between our own ears. We don't give ourselves enough credit for how far we've actually come, and when we're tripped up by something, we bail. Give yourself a pep talk, and another, and another - do it seven times. They say that 80% of sales are made after the 5th contact; so sell yourself on your great plans at least that many times. There is magic and blessing in that kind of grit and tenacity. Don't stay down...don't give up. You have what it takes.
Have you taken some worthwhile steps on your wellness journey this year? Or maybe you set out with great intentions and hit an early road block. Life happens, no matter what terrific plans we have, and if life has derailed your forward momentum, get back up.
The greatest gift we can give ourselves when it comes to our wellness, and the health of those around us, is perseverance. When we commit to never giving up, no matter what might befall us, then the battle is half won. The rest of our success is gained by finding our momentum and moving on.
In my 6+ year wellness journey I've had all sorts of things set me back. Things not being as I thought they were, or as I thought they should be; my own lack of self-control or motivation; injuries; new wellness information which opened totally different possibilities... Any of these things could significantly help or hurt my journey - my commitment is to take everything as it comes, and I assume that I have what it takes to thrive despite the circumstances.
If you have a wellness goal in front of you, there is no doubt you will encounter challenges in pursuit of it. Count on obstacles, and commit that growing beyond the obstacles makes you stronger and adds a depth and richness to the journey that you wouldn't have had without it. Real life is not linear, even though our plans often are.
So when you get that sprain, or succumb to the temptation of foods not worthy of your power pantry, or your workout buddy abandons you, buck up and press on. And get up again and again and again. Each step, whether forward or backward, is part of the richness of your story, and valuable for your journey.
By the Way
Some of our issues can be between our own ears. We don't give ourselves enough credit for how far we've actually come, and when we're tripped up by something, we bail. Give yourself a pep talk, and another, and another - do it seven times. They say that 80% of sales are made after the 5th contact; so sell yourself on your great plans at least that many times. There is magic and blessing in that kind of grit and tenacity. Don't stay down...don't give up. You have what it takes.
Sunday, October 23, 2016
Feeling Stressed?
3.30
The basics 'always' work because, well, they're the basics. We all go through seasons of stress, and choices which follow the whispered lies of our western lifestyle, and include high levels of cortisol and adrenaline which destroy our health. I've posted on this before, and how a wellness lifestyle is the best relief valve for stresses of all kinds.
Not only are wellness choices great at combating stress, but they also bless us with a long life. Last year I had done a post on the Blue Zones popularized by Dan Buettner - check it out here.
The point with the blue zones is that pockets of some cultures display long, healthy, well-adjusted lives among their citizens. Consistently. And the world has noticed (at least some prescient researchers have). What do they do differently?
They combat stress with good living. Not just clean living or some crazy-strict diets, but simple, good living. Things like these punctuate their days and lifestyles:
So, how are we doing? I ebb and flow between authentically engaging in these choices and alternately getting sucked along the path that work and busy schedules creates in our lives. Are you finding lifestyle bandwidth to practice these choices?
The way to reduce stress is to pull back from the crazy, ragged edge that blurs hours into days and weeks into months. And if you've lived on that edge, you know that you wake up one day and realize you've missed out on life... You may have accomplished much in the world's terms, but were you truly living?
If you find yourself on the ragged edge, step back. Reset. Take life, take living, seriously enough to realize that the world's dreams and promises are empty shells. True wealth is found in genuinely engaging in what we learn from the blue zones. Find growth, health and power in simple choices. Put crazy aside, and give yourself space to heal and really live.
Want a secret to not just reducing stress, but eliminating it? Try generosity... and gratitude. Studies prove beyond any doubt that simple life practices like gratitude and generosity take away the cortisol and adrenaline coursing through our bodies, and yield healing and restoration.
The basics 'always' work because, well, they're the basics. We all go through seasons of stress, and choices which follow the whispered lies of our western lifestyle, and include high levels of cortisol and adrenaline which destroy our health. I've posted on this before, and how a wellness lifestyle is the best relief valve for stresses of all kinds.
Not only are wellness choices great at combating stress, but they also bless us with a long life. Last year I had done a post on the Blue Zones popularized by Dan Buettner - check it out here.
The point with the blue zones is that pockets of some cultures display long, healthy, well-adjusted lives among their citizens. Consistently. And the world has noticed (at least some prescient researchers have). What do they do differently?They combat stress with good living. Not just clean living or some crazy-strict diets, but simple, good living. Things like these punctuate their days and lifestyles:
- 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
- Make legumes a regular part of your diet
So, how are we doing? I ebb and flow between authentically engaging in these choices and alternately getting sucked along the path that work and busy schedules creates in our lives. Are you finding lifestyle bandwidth to practice these choices?
The way to reduce stress is to pull back from the crazy, ragged edge that blurs hours into days and weeks into months. And if you've lived on that edge, you know that you wake up one day and realize you've missed out on life... You may have accomplished much in the world's terms, but were you truly living?
If you find yourself on the ragged edge, step back. Reset. Take life, take living, seriously enough to realize that the world's dreams and promises are empty shells. True wealth is found in genuinely engaging in what we learn from the blue zones. Find growth, health and power in simple choices. Put crazy aside, and give yourself space to heal and really live.
By the Way
Want a secret to not just reducing stress, but eliminating it? Try generosity... and gratitude. Studies prove beyond any doubt that simple life practices like gratitude and generosity take away the cortisol and adrenaline coursing through our bodies, and yield healing and restoration.
Wednesday, March 30, 2016
You Have What it Takes
3.12
Last weekend we celebrated Easter, and Easter is all about second chances. It's so much more than bunnies and spring... it's truly about changes which lead to new life. Paul, an early follower of Jesus, understood the need for second chances. His early years were punctuated with what we now call 'crimes against humanity'. And yet, Jesus captured Paul's attention and turned him around to be one of the most influential followers, preachers and writers of the Christian faith. Paul definitely knew the need for second chances.
In a letter to the early Philippian church, Paul said that through Jesus he had everything he needed to overcome the trials, and revel in the blessings, of everyday life. Paul said, "...I can do everything through Christ, who gives me strength." (Phil 4:13). Paul could boldly claim, 'I have what it takes' because of the second chances Jesus had given him.
I know I need second chances. I've been a Christ follower for over 20 years, and I'm still humbled by the forgiveness and redo's I have through Jesus. In Jesus, I have what it takes.
How about you? Maybe you need a redo, or a second chance... Just from a wellness perspective, we may need a reminder that we have what it takes. We can overcome:
We may not be ready to accept the truth that we can do all things through Jesus, but we can certainly thrive in the wellness convictions of those around us and who have gone before us. From that confidence alone, we have what it takes.
Start today making "I have what it takes" part of your wellness language. Those five simple words can revolutionize your choices, perseverance, stamina and fortitude, taking you to your next wellness step with conviction and boldness. You have what it takes.
Last weekend we celebrated Easter, and Easter is all about second chances. It's so much more than bunnies and spring... it's truly about changes which lead to new life. Paul, an early follower of Jesus, understood the need for second chances. His early years were punctuated with what we now call 'crimes against humanity'. And yet, Jesus captured Paul's attention and turned him around to be one of the most influential followers, preachers and writers of the Christian faith. Paul definitely knew the need for second chances.In a letter to the early Philippian church, Paul said that through Jesus he had everything he needed to overcome the trials, and revel in the blessings, of everyday life. Paul said, "...I can do everything through Christ, who gives me strength." (Phil 4:13). Paul could boldly claim, 'I have what it takes' because of the second chances Jesus had given him.
I know I need second chances. I've been a Christ follower for over 20 years, and I'm still humbled by the forgiveness and redo's I have through Jesus. In Jesus, I have what it takes.
How about you? Maybe you need a redo, or a second chance... Just from a wellness perspective, we may need a reminder that we have what it takes. We can overcome:
- the buffet of rich, enticing foods which totally wreck our healthful, nutritional choices
- the internet and computer, to push our chair back and get us on our feet for some worthwhile activity
- the loneliness of walking our wellness journey alone, by finding a cooking or workout buddy
- the habits, distractions and poor guidance we grew up with, in exchange for wise, healthful choices which add life and energy to our days and years to our life
- the little voice that trys to tell us, 'start tomorrow', when we know there's no time like today
We may not be ready to accept the truth that we can do all things through Jesus, but we can certainly thrive in the wellness convictions of those around us and who have gone before us. From that confidence alone, we have what it takes.
By the Way
Start today making "I have what it takes" part of your wellness language. Those five simple words can revolutionize your choices, perseverance, stamina and fortitude, taking you to your next wellness step with conviction and boldness. You have what it takes.
Monday, January 18, 2016
Simple Wellness - Breaking Free
3.5
If you have the conviction to overcome past choices and ruts, we want to share some tools to help break free of the old way of living. A few of these are credited to Prevention magazine and a great article they provided this month about beating food addiction. The fact is, we can outgrow our old ways of living when we put our minds to it.
Here are some suggestions:
So give it a try now. We're often a lot better at this than we give ourselves credit for. Write down some goals, create some positive dialog with yourself and seek accountability. In no time you'll be on your way to achieving your next step in your wellness.
Research says it takes about 21 days to form a new habit. That's only three weeks. And after about a week to 10 days of modifying our behavior (ie, making healthier choices) we will have overcome most of the grip of cravings and old habits. Another resource suggested by Prevention for tracking these kinds of good modifications is the GoalsOnTrack app. Today is the first day of the rest of your life, and overcoming your first hurdle may be only weeks away.
It's Time to Overcome
Fifth post in a Simple Wellness series
If you have the conviction to overcome past choices and ruts, we want to share some tools to help break free of the old way of living. A few of these are credited to Prevention magazine and a great article they provided this month about beating food addiction. The fact is, we can outgrow our old ways of living when we put our minds to it.Here are some suggestions:
- Write down goals in simple language, in your own handwriting. This helps solidify goals in our mind and make them real. Goals should be simple and yet stretch us beyond where we think we can go. And it is great to keep your goals visibly prominent; post them somewhere that you'll have to look at them regularly (on the bathroom mirror or your car dashboard, for instance.)
- Watch your language, because it matters, a lot. Our minds automatically go to work on whatever we feed them, so if we feed our minds with negative talk ("I can't do it", and "I'll never be able to... (lose weight, eat in a healthy way, be physically active)" and any other self-defeating phrases) our minds believe what we've just said. The opposite is also true. If we feed our minds with positive self-talk ("I'm going to eat nutritious, whole foods all this week," and "I'll find a way to be physically active for 30 minutes today..." our minds will accept that as truth and do what it takes to make it so.
- Create accountability around our goals. If we form and maintain accountable relationships, that is the foundation of lasting improvement in life. Prevention suggests a goal-setting app called Coach.me where you can enlist friends to view your progress and offer encouragement. You can also get crowdsourced encouragement and even register a pre-determined cash penalty you'll charge yourself if you don't meet your goal.
- Understand the power of replacements and avoidance. When unhealthy choices have been our norm, it is valuable to identify replacement foods or ingredients which meet the needs of our meals or palette, but with healthful nutrients. Things like almond milk in place of dairy milk and frozen bananas in place of ice cream. Alongside replacements is outright avoidance. If you face significant temptation from an unhealthy choice (food or lifestyle activity, etc.) maybe you just need to manage around that temptation by avoiding it.
So give it a try now. We're often a lot better at this than we give ourselves credit for. Write down some goals, create some positive dialog with yourself and seek accountability. In no time you'll be on your way to achieving your next step in your wellness.
By the Way
Research says it takes about 21 days to form a new habit. That's only three weeks. And after about a week to 10 days of modifying our behavior (ie, making healthier choices) we will have overcome most of the grip of cravings and old habits. Another resource suggested by Prevention for tracking these kinds of good modifications is the GoalsOnTrack app. Today is the first day of the rest of your life, and overcoming your first hurdle may be only weeks away.
Thursday, January 7, 2016
Simple Wellness - Go
3.2
We're all headed somewhere. The big question is where. Even making 'no' decision about our direction is a significant decision about where we'll end up. And the destination may not be good.
I've shared before that my wellness vision aligns with Jack LaLanne and Tony Horton. Even though these men are generations apart, they share(d) a basic approach to wellness that includes simple, nutritional food choices and a physically active workout routine. They both revolutionized wellness by their influence.
Granted, I'm no Tony Horton, but if I can learn something from his great guidance, and it tugs me in his general direction month by month and year by year, I might just end up someplace awesome. Jack LaLanne lived to be 96 years old, and worked out right up to his last days. How awesome would that be to live into my 90's, truly living? If that happens, I'm only half way there!
You have some sort of wellness vision. Trap it and linger on it. Maybe it's to lose some weight, or achieve a walking or running goal. Maybe you want to climb a few flights of stairs without losing your breath. Or maybe it's to overcome an ailment like Type 2 diabetes or high cholesterol by improving what you eat. If you can see it in your mind, you can certainly achieve it.
On the journey, we may need to overcome some fears, and maybe they're significant. Fear we might fail, or lose our identity, or be hungry all the time, or that we'll lose our friends, or we'll get injured, or that we'll simply outgrow those close to us. The truth is some of these may happen, but what I've realized is that if I've lost a friend or two, I've gained 10 who resonate with my wellness lifestyle. And even if I get some sore muscles, I've eliminated a bad left knee, chronic lower back and shoulder pain, and migraines... eliminated in my late 40's... how cool is that? (And I've never gone hungry... I eat an awesome diet, and I eat a lot... very cool.)
So start where you are. Strike a big vision, and expect a lot of good to come of it. Capture a compelling picture in your mind and hold it there. Cut out some magazine pictures, or old pictures of yourself when you were healthier and happier. Put them on your mirror or fridge. Let the vision grow in plain sight, and see where it starts to take you.
This quote from Marianne Williamson always helps give me permission to go big:
Where Are You Going?
We're all headed somewhere. The big question is where. Even making 'no' decision about our direction is a significant decision about where we'll end up. And the destination may not be good.
I've shared before that my wellness vision aligns with Jack LaLanne and Tony Horton. Even though these men are generations apart, they share(d) a basic approach to wellness that includes simple, nutritional food choices and a physically active workout routine. They both revolutionized wellness by their influence.
Granted, I'm no Tony Horton, but if I can learn something from his great guidance, and it tugs me in his general direction month by month and year by year, I might just end up someplace awesome. Jack LaLanne lived to be 96 years old, and worked out right up to his last days. How awesome would that be to live into my 90's, truly living? If that happens, I'm only half way there!
You have some sort of wellness vision. Trap it and linger on it. Maybe it's to lose some weight, or achieve a walking or running goal. Maybe you want to climb a few flights of stairs without losing your breath. Or maybe it's to overcome an ailment like Type 2 diabetes or high cholesterol by improving what you eat. If you can see it in your mind, you can certainly achieve it.On the journey, we may need to overcome some fears, and maybe they're significant. Fear we might fail, or lose our identity, or be hungry all the time, or that we'll lose our friends, or we'll get injured, or that we'll simply outgrow those close to us. The truth is some of these may happen, but what I've realized is that if I've lost a friend or two, I've gained 10 who resonate with my wellness lifestyle. And even if I get some sore muscles, I've eliminated a bad left knee, chronic lower back and shoulder pain, and migraines... eliminated in my late 40's... how cool is that? (And I've never gone hungry... I eat an awesome diet, and I eat a lot... very cool.)
So start where you are. Strike a big vision, and expect a lot of good to come of it. Capture a compelling picture in your mind and hold it there. Cut out some magazine pictures, or old pictures of yourself when you were healthier and happier. Put them on your mirror or fridge. Let the vision grow in plain sight, and see where it starts to take you.
By the Way
This quote from Marianne Williamson always helps give me permission to go big:
"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, and fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people will not feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same. As we are liberated from our own fear, our presence automatically liberates others."
Sunday, January 3, 2016
Simple Wellness - A Guide
3.1
I regularly meet with folks who are looking to make a wellness change. It seems all desires to improve our health are borne from a level of discontent, and that's where we'll start Power Pantry for 2016. It's not time for resolutions, it's time for goals that lead us one step closer to real and lasting improvement, even change.
Wellness is a lifestyle and a life-philosophy, that's why we refer to Power Pantry as 'Lifestyle Wellness Resources'. Living a wellness lifestyle is not a diet, it is a healthful and active way of engaging life. We can overcome food cravings and a disconnected, sedentary lifestyle, even if they have plagued us for decades, and go on to live a healthy and active life.
For the next month or so Power Pantry is going to offer simple wellness how-tos, starting with the basics and hopefully giving you a point of entry for your own journey. Everyone starts their wellness journey where they: we bring our past, our expectations, our cravings, our fears of what life will be like 'without' certain foods... The peace of mind we want to find is available, and must be accomplished like any worthy goal - a step at a time.
If you have a nagging discontent about your health, start there. Use that mental churning as your drive to make a positive difference this year, and for many years to come. Live in the tension of where you are, compared to where you really want to be (and know you can be). We'll do our best to support your journey with simple guidance of good steps you can take.
Here are some topics we'll cover in the coming weeks:
We may offer other topics as well in this Guide to kick off 2016, so subscribe (on the blog page) or tune in weekly for some inspiration, and definitely share Power Pantry with others. Comment on posts and feel free to contact me directly with questions or thoughts. And prepare to love the journey, your food, and your health! We look forward to joining you, and having you join us.
In the coming weeks we also want to offer some incredible media resources and the motivation they provide. Watch, "Fat, Sick and Nearly Dead." If you've seen it before, watch it again (it's being offered for Free for a limited time). It is a tremendous story of commitment to wellness and how a couple of guys started their own wellness revolution. Their story continues today...
Time for a Change
I regularly meet with folks who are looking to make a wellness change. It seems all desires to improve our health are borne from a level of discontent, and that's where we'll start Power Pantry for 2016. It's not time for resolutions, it's time for goals that lead us one step closer to real and lasting improvement, even change.
Wellness is a lifestyle and a life-philosophy, that's why we refer to Power Pantry as 'Lifestyle Wellness Resources'. Living a wellness lifestyle is not a diet, it is a healthful and active way of engaging life. We can overcome food cravings and a disconnected, sedentary lifestyle, even if they have plagued us for decades, and go on to live a healthy and active life.
For the next month or so Power Pantry is going to offer simple wellness how-tos, starting with the basics and hopefully giving you a point of entry for your own journey. Everyone starts their wellness journey where they: we bring our past, our expectations, our cravings, our fears of what life will be like 'without' certain foods... The peace of mind we want to find is available, and must be accomplished like any worthy goal - a step at a time.
If you have a nagging discontent about your health, start there. Use that mental churning as your drive to make a positive difference this year, and for many years to come. Live in the tension of where you are, compared to where you really want to be (and know you can be). We'll do our best to support your journey with simple guidance of good steps you can take.
Here are some topics we'll cover in the coming weeks:
- A wellness vision
- How to lose your cravings
- Why nutrient-dense foods are best
- Controlling portion-distortion
- Journeying together
- Wellness beyond food
- Get your body moving
- Sustaining the new you
We may offer other topics as well in this Guide to kick off 2016, so subscribe (on the blog page) or tune in weekly for some inspiration, and definitely share Power Pantry with others. Comment on posts and feel free to contact me directly with questions or thoughts. And prepare to love the journey, your food, and your health! We look forward to joining you, and having you join us.
By the Way
In the coming weeks we also want to offer some incredible media resources and the motivation they provide. Watch, "Fat, Sick and Nearly Dead." If you've seen it before, watch it again (it's being offered for Free for a limited time). It is a tremendous story of commitment to wellness and how a couple of guys started their own wellness revolution. Their story continues today...
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