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 goals. Show all posts
Showing posts with label goals. Show all posts
Sunday, April 26, 2020
Sunday, February 16, 2020
Additions and Distractions
7.4
I skipped posting the last couple of weeks because of a wonderful addition to our family. A week after my post about a big goal of running 1,000 miles in 2020, we got a puppy, turning our lives a bit upside down for a while.
If you have a dog, or are a pet owner, you know they can change the course of everyday life. We get into our routines, and get used to one day being like the last, and tomorrow being like today. But with a new puppy, all bets are off.
Such are the additions and distractions we have in of life. What I realize is that it is best to embrace the new things and not resent or resist them. Like business gurus have said for years, if you're not growing, you're dying. The issue isn't really that we don't like change, it's that we don't like change when it is someone else's idea.
Our little puppy has been a fun blessing already. Yes, we had numerous sleepless nights the first week, but we're already settling into a new routine, and he has quickly become part of the family. And yesterday and today I was able to get out for my regular workout and running, keeping my mileage close to being right on track.
We look forward to many years with our new friend, and I think he'll even be a good running buddy once he grows up a bit. Have you invited some interesting additions or distractions into your life lately? Find ones that add to your wellness journey, and see where they lead you.
By the Way
Little Leo is a mix between a Cavalier King Charles Spaniel and a Bichon Frise. He is as cute as an Ewok, has a great temperament and doesn't shed or bark. What more could you ask for in a new family friend?
I skipped posting the last couple of weeks because of a wonderful addition to our family. A week after my post about a big goal of running 1,000 miles in 2020, we got a puppy, turning our lives a bit upside down for a while.
If you have a dog, or are a pet owner, you know they can change the course of everyday life. We get into our routines, and get used to one day being like the last, and tomorrow being like today. But with a new puppy, all bets are off.
Such are the additions and distractions we have in of life. What I realize is that it is best to embrace the new things and not resent or resist them. Like business gurus have said for years, if you're not growing, you're dying. The issue isn't really that we don't like change, it's that we don't like change when it is someone else's idea.
Our little puppy has been a fun blessing already. Yes, we had numerous sleepless nights the first week, but we're already settling into a new routine, and he has quickly become part of the family. And yesterday and today I was able to get out for my regular workout and running, keeping my mileage close to being right on track.
We look forward to many years with our new friend, and I think he'll even be a good running buddy once he grows up a bit. Have you invited some interesting additions or distractions into your life lately? Find ones that add to your wellness journey, and see where they lead you.
By the Way
Little Leo is a mix between a Cavalier King Charles Spaniel and a Bichon Frise. He is as cute as an Ewok, has a great temperament and doesn't shed or bark. What more could you ask for in a new family friend?
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, January 19, 2020
Add Life to Our Years
7.1
I'm now in my 10th year of my wellness journey, and it's encouraging to see how the benefits and return on my investment are compounding. I'll probably run 5 Spartan races this year, and I'll complete my third Spartan trifecta (a combo of a short mid-range and long Spartan race, in the same calendar year.)
As our kids grow up and move on with their own lives, it's interesting to see them choosing sushi as a take-out food of choice, instead of the box of deep-fried stuff from the convenience store, or anything from a fast food place. And our older daughter is trying out being a vegetarian, just to see how it goes.
Around work, I end up having wellness conversations weekly. Some folks are starting their own wellness journey, and I'm honored and grateful that I might be able to speak into that. Others are refining a certain aspect of their physical activity, or following up on doctors orders to overcome a recently revealed health challenge.
I crossed paths with a good friend the other day who happens to be a runner and cyclist. He's turning 60, and looks like he's in his late 40's. To celebrate his big year, he's working through what he can give, what he can get, and where he can go. And his wellness pursuits will include an 'extreme' race or two (think 24 hour trail run, etc.) I appreciate friends like him who give me a vision of what's possible.
Yesterday, while it was snowy and slushy in PA, I did my Saturday morning sandbag run, and then went to our local climbing and obstacle course gym with two of my kids. We're thinking about a Spartan Stadion race for late spring, so now is the time to get training and develop our work outs for the next four months.
That's what a wellness journey looks like... It has some adventure, some friends, many unknowns, and pulls us to what's possible. How about your journey? Are you grasping a vision for your health that will stretch what's possible, grow your capacity and likely add years to your life and life to your years?
By the Way
Wherever you are in your journey, start there. Two business friends are starting a new phase of wellness to lose weight or find some more energy. Those goals send us back to the fundamentals of clean eating, great choices, and finding our own wellness groove. Then, as we build our own wellness tribe around ourselves, we gain momentum, accomplish goals, and set new ones. At some point, we live into being our best selves, and taking others along with us.
I'm now in my 10th year of my wellness journey, and it's encouraging to see how the benefits and return on my investment are compounding. I'll probably run 5 Spartan races this year, and I'll complete my third Spartan trifecta (a combo of a short mid-range and long Spartan race, in the same calendar year.)
As our kids grow up and move on with their own lives, it's interesting to see them choosing sushi as a take-out food of choice, instead of the box of deep-fried stuff from the convenience store, or anything from a fast food place. And our older daughter is trying out being a vegetarian, just to see how it goes.
Around work, I end up having wellness conversations weekly. Some folks are starting their own wellness journey, and I'm honored and grateful that I might be able to speak into that. Others are refining a certain aspect of their physical activity, or following up on doctors orders to overcome a recently revealed health challenge.
I crossed paths with a good friend the other day who happens to be a runner and cyclist. He's turning 60, and looks like he's in his late 40's. To celebrate his big year, he's working through what he can give, what he can get, and where he can go. And his wellness pursuits will include an 'extreme' race or two (think 24 hour trail run, etc.) I appreciate friends like him who give me a vision of what's possible.
Yesterday, while it was snowy and slushy in PA, I did my Saturday morning sandbag run, and then went to our local climbing and obstacle course gym with two of my kids. We're thinking about a Spartan Stadion race for late spring, so now is the time to get training and develop our work outs for the next four months.
That's what a wellness journey looks like... It has some adventure, some friends, many unknowns, and pulls us to what's possible. How about your journey? Are you grasping a vision for your health that will stretch what's possible, grow your capacity and likely add years to your life and life to your years?
By the Way
Wherever you are in your journey, start there. Two business friends are starting a new phase of wellness to lose weight or find some more energy. Those goals send us back to the fundamentals of clean eating, great choices, and finding our own wellness groove. Then, as we build our own wellness tribe around ourselves, we gain momentum, accomplish goals, and set new ones. At some point, we live into being our best selves, and taking others along with us.
Sunday, January 5, 2020
A Cool Smartwatch
7.1
I have benefited from a fitness tracker for about a decade. Back in the early days it was simply step counters and basic pedometers. They didn't have Bluetooth, so they didn't communicate with anything, and you actually had to write your steps down.
Fast forward to today's offering of innumerable smart watches, wellness trackers and wearable technology. Now we can capture every minute detail of our waking and sleeping hours simply by keeping a watch or wearable on our wrist. They measure and notify us of everything our body is doing and experiencing.
I got my first Fitbit about about 6 years ago. It was a Zip, and met my needs at the time. Then I moved up to a Fitbit Blaze around 2016, and that was the jump in technology and tracking I really needed. Next up was a Garmin Forerunner 235. It was a step into the world of GPS enabled devices, so I didn't need to carry my phone on my runs or races.
My Forerunner served me well for almost 2 years. Unfortunately, the face got a small crack on it during the Spartan Ultra last year. It was still water tight and I didn't lose any functionality. That was until a sandbag workout back in December when the crack ran across the rest of the face on the watch, and it was no longer water tight, and totally fritzed out.
I probably stretched the Forerunner past its design intent - it is really a running watch, not an adventure and obstacle course watch. Enter the Garmin Instinct. It was one of my Christmas presents a couple weeks ago. What a cool smart watch!
The Instinct is water, shock and thermal resistant, built to military standards and has everything I could want or use built into it. Yes, the screen is a bit small, and it only has a two-tone display (not full color). But I am fine with that, given the incredible functionality of the device.
It is very responsive to picking up satellites in all situations where I have used it, and the Bluetooth is quick to connect and respond. It has made me excited to log miles and watch the data gather in the background.
I think our wellness journey benefits when we see the progress we make. Days quickly turn to weeks and before we know it months and years roll by. Having some form of wearable tracker makes our efforts more objective. If we measure it, we can better manage it.
So, if you aren't tracking your wellness journey, maybe now is a time to start. If you already collect data about your journey, maybe now is a time to dig into it a bit further and look for the wins and weaknesses that are apparent.
By the Way
I logged 700 miles of running for 2019. Without the Forerunner or Instinct, I wouldn't have been able to track my runs or progress. With the help of these wearable devices, I know where, when, and how much I ran, and can better decide how my 2020 training will progress.
I have benefited from a fitness tracker for about a decade. Back in the early days it was simply step counters and basic pedometers. They didn't have Bluetooth, so they didn't communicate with anything, and you actually had to write your steps down.
Fast forward to today's offering of innumerable smart watches, wellness trackers and wearable technology. Now we can capture every minute detail of our waking and sleeping hours simply by keeping a watch or wearable on our wrist. They measure and notify us of everything our body is doing and experiencing.
I got my first Fitbit about about 6 years ago. It was a Zip, and met my needs at the time. Then I moved up to a Fitbit Blaze around 2016, and that was the jump in technology and tracking I really needed. Next up was a Garmin Forerunner 235. It was a step into the world of GPS enabled devices, so I didn't need to carry my phone on my runs or races.
My Forerunner served me well for almost 2 years. Unfortunately, the face got a small crack on it during the Spartan Ultra last year. It was still water tight and I didn't lose any functionality. That was until a sandbag workout back in December when the crack ran across the rest of the face on the watch, and it was no longer water tight, and totally fritzed out.
I probably stretched the Forerunner past its design intent - it is really a running watch, not an adventure and obstacle course watch. Enter the Garmin Instinct. It was one of my Christmas presents a couple weeks ago. What a cool smart watch!
The Instinct is water, shock and thermal resistant, built to military standards and has everything I could want or use built into it. Yes, the screen is a bit small, and it only has a two-tone display (not full color). But I am fine with that, given the incredible functionality of the device.
It is very responsive to picking up satellites in all situations where I have used it, and the Bluetooth is quick to connect and respond. It has made me excited to log miles and watch the data gather in the background.
I think our wellness journey benefits when we see the progress we make. Days quickly turn to weeks and before we know it months and years roll by. Having some form of wearable tracker makes our efforts more objective. If we measure it, we can better manage it.
So, if you aren't tracking your wellness journey, maybe now is a time to start. If you already collect data about your journey, maybe now is a time to dig into it a bit further and look for the wins and weaknesses that are apparent.
By the Way
I logged 700 miles of running for 2019. Without the Forerunner or Instinct, I wouldn't have been able to track my runs or progress. With the help of these wearable devices, I know where, when, and how much I ran, and can better decide how my 2020 training will progress.
Sunday, December 29, 2019
Calorie Convictions
6.28
I got a new Garmin for Christmas - more on that in another post - and it is an awesome partner for a wellness lifestyle. I'm able to measure and track about everything you can possibly imagine. One of the things I like to pay attention to is calories burned. As we wrap up the Holidays, and 2019, I have been thinking about our pantry and my calorie budget for the year.
My Garmin tells me I burn between 22,000 and 24,000 calories most weeks. Multiplied across a whole year, that's about 1,200,000 calories! That's a lot of food to fuel my daily life, running habit and some Spartan races... And assuming that my weight is fairly constant (and thankfully it is) I need to actually eat all those 23,000 calories a week.
Considering all the breakfasts lunches and dinners I'll consume to make up my meals for the coming year, it adds to my conviction to make my calories count. I imagine the eggs, rice cakes and fruit for breakfast, the steak and sweet potatoes, the quinoa and salmon, the salads with nuts and berries... Mmmmm.
The conviction I'm left with is to make my calories count. Some will be fun food, some will be race fuel, and most will be everyday meals shared with family or coworkers. Even though 1.2 million calories are a lot of calories to consume in a year, every one counts. All our calories offer the opportunity to support our wellness or detract from it.
So how will you budget your calories in 2020? Start by aligning your pantry with your wellness goals. Purge the junk and faux foods and invest in healthful food choices your body and mind will thrive on. It's an investment in your health that will always pay dividends.
Remember that all calories are not created equally. There are healthy fats and carbs, just as there are (very) unhealthy ones. There are proteins that build our bodies up, whether plant-based or animal proteins, and there are proteins that our bodies might be happier without. Choose wisely.
I got a new Garmin for Christmas - more on that in another post - and it is an awesome partner for a wellness lifestyle. I'm able to measure and track about everything you can possibly imagine. One of the things I like to pay attention to is calories burned. As we wrap up the Holidays, and 2019, I have been thinking about our pantry and my calorie budget for the year.
My Garmin tells me I burn between 22,000 and 24,000 calories most weeks. Multiplied across a whole year, that's about 1,200,000 calories! That's a lot of food to fuel my daily life, running habit and some Spartan races... And assuming that my weight is fairly constant (and thankfully it is) I need to actually eat all those 23,000 calories a week.
Considering all the breakfasts lunches and dinners I'll consume to make up my meals for the coming year, it adds to my conviction to make my calories count. I imagine the eggs, rice cakes and fruit for breakfast, the steak and sweet potatoes, the quinoa and salmon, the salads with nuts and berries... Mmmmm.
The conviction I'm left with is to make my calories count. Some will be fun food, some will be race fuel, and most will be everyday meals shared with family or coworkers. Even though 1.2 million calories are a lot of calories to consume in a year, every one counts. All our calories offer the opportunity to support our wellness or detract from it.
So how will you budget your calories in 2020? Start by aligning your pantry with your wellness goals. Purge the junk and faux foods and invest in healthful food choices your body and mind will thrive on. It's an investment in your health that will always pay dividends.
By the Way
Remember that all calories are not created equally. There are healthy fats and carbs, just as there are (very) unhealthy ones. There are proteins that build our bodies up, whether plant-based or animal proteins, and there are proteins that our bodies might be happier without. Choose wisely.
Sunday, December 22, 2019
Celebrate!
6.27
It's the first day of winter, Christmas is 3 days away, and the year is over next week. Hard to know where another year has gone. How was 2019 for you? Challenging? Rewarding? Predictable?
I welcomed winter with a 12 mile run this morning, and I can definitely say that 2019 has been challenging, rewarding, and appropriately unexpected. I completed my second Spartan Trifecta, including my first 50k, Spartan Ultra. Whew... What a year.
I am deeply thankful for the journey I'm on. Every day I try to take time to reflect on all the ways our family has been blessed, and I try to keep that gratitude present as the days and weeks fly by. And at some point it is important to celebrate all that we've prospered through.
I'm almost 10 years into my wellness journey, and there is no way I could have anticipated how far a wellness lifestyle would bring me. My Garmin tells me that I ran over 670 miles this year, and that in 2019 I set a PR in all 5 running distances that Garmin tracks (5k through marathon and furthest distance.)
I feel younger and healthier than I can remember for literally decades. What a blessed journey. So, this week we'll celebrate Christmas, and the miracle of God coming to earth to live among us. And it will be a great time of feasting ( and fitness) and family. A great celebration to close out 2019.
How about you? I'm certain you have grown and thrived and overcome in numerous ways... Make note of all of them. Celebrate the achievements, and the times when you simply held steady -- When you reached a new high, and when you held your ground. 2020 is right around the corner, and there will be a whole new year to journey and grow through.
By the Way
Remember that with all the parties and rich, sugary foods, you can be the one to take along the healthy snacks, entrees or desserts. Comfort foods are fun, but can easily be balanced with tasty, healthful choices. Your body, and your wellness journey, will be glad you did.
It's the first day of winter, Christmas is 3 days away, and the year is over next week. Hard to know where another year has gone. How was 2019 for you? Challenging? Rewarding? Predictable?
I welcomed winter with a 12 mile run this morning, and I can definitely say that 2019 has been challenging, rewarding, and appropriately unexpected. I completed my second Spartan Trifecta, including my first 50k, Spartan Ultra. Whew... What a year.
I am deeply thankful for the journey I'm on. Every day I try to take time to reflect on all the ways our family has been blessed, and I try to keep that gratitude present as the days and weeks fly by. And at some point it is important to celebrate all that we've prospered through.
I'm almost 10 years into my wellness journey, and there is no way I could have anticipated how far a wellness lifestyle would bring me. My Garmin tells me that I ran over 670 miles this year, and that in 2019 I set a PR in all 5 running distances that Garmin tracks (5k through marathon and furthest distance.)
I feel younger and healthier than I can remember for literally decades. What a blessed journey. So, this week we'll celebrate Christmas, and the miracle of God coming to earth to live among us. And it will be a great time of feasting ( and fitness) and family. A great celebration to close out 2019.
How about you? I'm certain you have grown and thrived and overcome in numerous ways... Make note of all of them. Celebrate the achievements, and the times when you simply held steady -- When you reached a new high, and when you held your ground. 2020 is right around the corner, and there will be a whole new year to journey and grow through.
By the Way
Remember that with all the parties and rich, sugary foods, you can be the one to take along the healthy snacks, entrees or desserts. Comfort foods are fun, but can easily be balanced with tasty, healthful choices. Your body, and your wellness journey, will be glad you did.
Sunday, April 21, 2019
Go Time
6.9
It's Easter weekend, and winter seems far behind us. The cyclists are cycling, runners are running, baseball and soccer and swimming... outdoor activity has come back to life.
Yesterday I enjoyed my 8th running of Sauder's Easter Egg Run in Lititz, PA. We love our small town, and this local benefit run has been going on for almost 30 years, supporting the Lititz Fire Company. About 500 runners came out to tackle the 5 mile course. (My time was right on... about 15 seconds slower than last year...I'll take it.)
And my countdown for the NJ Spartan Ultra is winding down. Only 5 days to go, and I'll be on the trails, in the mud and over, under and through the obstacles. It's go time.
I've been uniquely focused and seriously dedicated to preparing for this Ultra. It's my first 50k (and I don't think it will be my last.), and this one, in true Spartan Race form, is peppered with obstacles. Cargo nets, barbed wire crawls, mud pits, spear throws, all on the ski slopes of Mountain Creek Resort in northern NJ.
A month ago I did my 28 mile peak training run, then the Garden Spot Village half marathon on April 6th, and a bunch of demanding workout runs in between. I've pushed my physical limits like I've never done before in my life, and my mental limits as well. Along with the grueling physical exertion, I've been training my mind for resilience, grit, and the joy of the run... if I'm not fully alive on the race course, then something's wrong.
How about your 2019? Do you have that thing that is pulling you on? The challenge that you're a bit scared of, yet you find the training and planning exhilarating? If you don't have a goal that is begging to be conquered, then maybe you need some time to clear your thoughts, watch life go by for a while and see what stirs a passion in you. Then follow...
A big goal has the power to change our lives. If we take it seriously and live into a life-changing challenge, it will change our pantry, it will improve our weigh, our stamina, our everyday functional fitness - everything. The rising tide of wellness will raise all parts of our lives.
So look around today with new eyes. What piques your interest and stirs your heart? A hike on the Appalachian Trail? Training for a triathlon? Running a 9 minute mile? Cycling 50 miles? Something out there is bound to pull you on, and adventure is waiting patiently for your sweat, commitment and passion. It's go time.
I'm in my clean zone as I prepare for the 4/27 Spartan Ultra. If you ever doubt the power of the pantry, just go for 10 days eating completely clean (meat and vegetables, nuts and seeds, some fruit, little starch and sugar, and no dairy) and see how your body responds. My body has rewarded my clean eating... I'm totally ache and pain-free, even after the incredible amount of miles, squats, burpees, pull-ups, climbing, jumping. If all this health and physical wellness comes from a clean pantry, what else is possible from great choices?
It's Easter weekend, and winter seems far behind us. The cyclists are cycling, runners are running, baseball and soccer and swimming... outdoor activity has come back to life.
Yesterday I enjoyed my 8th running of Sauder's Easter Egg Run in Lititz, PA. We love our small town, and this local benefit run has been going on for almost 30 years, supporting the Lititz Fire Company. About 500 runners came out to tackle the 5 mile course. (My time was right on... about 15 seconds slower than last year...I'll take it.)
And my countdown for the NJ Spartan Ultra is winding down. Only 5 days to go, and I'll be on the trails, in the mud and over, under and through the obstacles. It's go time.I've been uniquely focused and seriously dedicated to preparing for this Ultra. It's my first 50k (and I don't think it will be my last.), and this one, in true Spartan Race form, is peppered with obstacles. Cargo nets, barbed wire crawls, mud pits, spear throws, all on the ski slopes of Mountain Creek Resort in northern NJ.
A month ago I did my 28 mile peak training run, then the Garden Spot Village half marathon on April 6th, and a bunch of demanding workout runs in between. I've pushed my physical limits like I've never done before in my life, and my mental limits as well. Along with the grueling physical exertion, I've been training my mind for resilience, grit, and the joy of the run... if I'm not fully alive on the race course, then something's wrong.
How about your 2019? Do you have that thing that is pulling you on? The challenge that you're a bit scared of, yet you find the training and planning exhilarating? If you don't have a goal that is begging to be conquered, then maybe you need some time to clear your thoughts, watch life go by for a while and see what stirs a passion in you. Then follow...
A big goal has the power to change our lives. If we take it seriously and live into a life-changing challenge, it will change our pantry, it will improve our weigh, our stamina, our everyday functional fitness - everything. The rising tide of wellness will raise all parts of our lives.
So look around today with new eyes. What piques your interest and stirs your heart? A hike on the Appalachian Trail? Training for a triathlon? Running a 9 minute mile? Cycling 50 miles? Something out there is bound to pull you on, and adventure is waiting patiently for your sweat, commitment and passion. It's go time.
By the Way
I'm in my clean zone as I prepare for the 4/27 Spartan Ultra. If you ever doubt the power of the pantry, just go for 10 days eating completely clean (meat and vegetables, nuts and seeds, some fruit, little starch and sugar, and no dairy) and see how your body responds. My body has rewarded my clean eating... I'm totally ache and pain-free, even after the incredible amount of miles, squats, burpees, pull-ups, climbing, jumping. If all this health and physical wellness comes from a clean pantry, what else is possible from great choices?
Sunday, February 10, 2019
Living With Resolve
6.4
By now a majority of resolution-making Americans have bailed on their 2019 intentions. Sometime around the 3rd week of January most New Year's Resolutions are abandoned. Strava, the athletic social media platform, reports that 31.5 million data points from Strava athletes show the date to be January 12th.
I've never been into New Year's Resolutions, but I live with great resolve. Here's why: I've watched loved ones suffer under the blight of cancer, and that has brought great conviction into my life. I now have a friend, who I know from church and business, who was recently diagnosed with stage 4 lung cancer... he's in his 50's. His disease process is following the same path that my Dad's lung cancer took back in the early 80's. My father-in-law died of colon cancer several years ago as well. It's a rough journey...
My resolutions sometimes become this visceral commitment to living differently, in the face of a world full of food and lifestyle choices that our bodies don't handle well. I'm not saying that my dad, or my friend, made choices that lead to their cancer. Unfortunately, we are all susceptible to becoming a statistic in one form or another. Chance can happen to anyone.
But for me, and those lives I am honored to speak into, I will do all I can to lead fellow travelers to healthful choices. There are opportunities in all we do and choose, and if there is something in my journey which drags others into healthful choices, I will press on.
And next week, I'll likely approach my workout commitment with another, maybe different resolution. A stretch goal, a change in venue, or maybe honing a new physical skill. I'll rest when I know I've done everything I can reasonably do this week to invest in my wellness.
Look deeply at your wellness journey this week. Find conviction in your choices. Purge your pantry and get your body moving. Visit with your family doctor and seek wise counsel. Make a difference week by week, and let the benefits of healthful choices accrue. The world around you will be thankful for your resolve.
I make regular resolutions to break wellness boundaries and bend norms. Last week I ran over 15 miles for my 'long run' on Sunday; today I ran 16 miles. In the back of my mind, I'm fighting for all those who haven't yet felt called into the battle, or those who never really got the chance to fight. My dad, my father-in-law, my friend from church... now I'm running for them.
By now a majority of resolution-making Americans have bailed on their 2019 intentions. Sometime around the 3rd week of January most New Year's Resolutions are abandoned. Strava, the athletic social media platform, reports that 31.5 million data points from Strava athletes show the date to be January 12th.I've never been into New Year's Resolutions, but I live with great resolve. Here's why: I've watched loved ones suffer under the blight of cancer, and that has brought great conviction into my life. I now have a friend, who I know from church and business, who was recently diagnosed with stage 4 lung cancer... he's in his 50's. His disease process is following the same path that my Dad's lung cancer took back in the early 80's. My father-in-law died of colon cancer several years ago as well. It's a rough journey...
My resolutions sometimes become this visceral commitment to living differently, in the face of a world full of food and lifestyle choices that our bodies don't handle well. I'm not saying that my dad, or my friend, made choices that lead to their cancer. Unfortunately, we are all susceptible to becoming a statistic in one form or another. Chance can happen to anyone.
But for me, and those lives I am honored to speak into, I will do all I can to lead fellow travelers to healthful choices. There are opportunities in all we do and choose, and if there is something in my journey which drags others into healthful choices, I will press on.
And next week, I'll likely approach my workout commitment with another, maybe different resolution. A stretch goal, a change in venue, or maybe honing a new physical skill. I'll rest when I know I've done everything I can reasonably do this week to invest in my wellness.
Look deeply at your wellness journey this week. Find conviction in your choices. Purge your pantry and get your body moving. Visit with your family doctor and seek wise counsel. Make a difference week by week, and let the benefits of healthful choices accrue. The world around you will be thankful for your resolve.
By the Way
I make regular resolutions to break wellness boundaries and bend norms. Last week I ran over 15 miles for my 'long run' on Sunday; today I ran 16 miles. In the back of my mind, I'm fighting for all those who haven't yet felt called into the battle, or those who never really got the chance to fight. My dad, my father-in-law, my friend from church... now I'm running for them.
Sunday, January 27, 2019
"Hard Work Pays Off"
6.3
"Hard Work Pays Off" is a quote recently made popular by Mat Fraser, CrossFit champion the last three years. He knows the gut-level commitment it takes to make something epic happen... and he truly is one of the greatest of all time. But our hard work doesn't need epic goals to be important. Maybe our hard work is simple, reproducible and right in front of us.
Next weekend is the Super Bowl, and every year I linger on the irony of hundreds of millions of people overeating and passively cheering as the teams battle on the field. A few hundred athletes, representing the two teams in the game, know that it was hard work that got them there. The annual Super Bowl is their payoff. The fans? Some get it; most don't.
What hard work might we be called to this week? This month? For starters, maybe it's the hard work of finally cleaning up our pantry, getting rid of all the faux foods that contribute to metabolic disease world-wide. It's simple, but not easy, to stock our pantry and fridge with real meat, fish, nuts, seeds, veggies and fruits, and ditch the artificial-everything (flavors, preservatives, sweeteners, etc.)
Or if we've made progress in our pantry, maybe our hard work is to get moving, regularly taking a walk, going for a run, a swim or a bike ride. Maybe it's time to get serious about a yoga habit, or martial arts program, or even something like a Planet Fitness membership or CrossFit.
It's hard work. If it was easy, everyone would do it (and I sure wish everyone would.) And then there's a payoff. We invest, we learn, we adjust, we advance. Then one day we wake up as the 'new' person we knew we could be - someone we would not have recognized just years earlier. That's the payoff. We cash in by living into this new life, and never going back to the old ways of poor eating and inactivity.
So make a difference this week. Set a small goal, and start doing some hard work toward it. Change your schedule, make a new habit, find a new wellness tribe to join. Then get to work and don't look back.
I'm all for enjoying the Super Bowl! It think it is a great celebration of sport and competition and achievement. And there is nothing wrong with enjoying tables full of snacks, as long as they are whole foods, and our bodies will appreciate the nourishment. If you're having your own party, choose wisely and enjoy. If you're visiting someone else's party, be the one who takes along something healthful.
"Hard Work Pays Off" is a quote recently made popular by Mat Fraser, CrossFit champion the last three years. He knows the gut-level commitment it takes to make something epic happen... and he truly is one of the greatest of all time. But our hard work doesn't need epic goals to be important. Maybe our hard work is simple, reproducible and right in front of us.Next weekend is the Super Bowl, and every year I linger on the irony of hundreds of millions of people overeating and passively cheering as the teams battle on the field. A few hundred athletes, representing the two teams in the game, know that it was hard work that got them there. The annual Super Bowl is their payoff. The fans? Some get it; most don't.
What hard work might we be called to this week? This month? For starters, maybe it's the hard work of finally cleaning up our pantry, getting rid of all the faux foods that contribute to metabolic disease world-wide. It's simple, but not easy, to stock our pantry and fridge with real meat, fish, nuts, seeds, veggies and fruits, and ditch the artificial-everything (flavors, preservatives, sweeteners, etc.)
Or if we've made progress in our pantry, maybe our hard work is to get moving, regularly taking a walk, going for a run, a swim or a bike ride. Maybe it's time to get serious about a yoga habit, or martial arts program, or even something like a Planet Fitness membership or CrossFit.
It's hard work. If it was easy, everyone would do it (and I sure wish everyone would.) And then there's a payoff. We invest, we learn, we adjust, we advance. Then one day we wake up as the 'new' person we knew we could be - someone we would not have recognized just years earlier. That's the payoff. We cash in by living into this new life, and never going back to the old ways of poor eating and inactivity.
So make a difference this week. Set a small goal, and start doing some hard work toward it. Change your schedule, make a new habit, find a new wellness tribe to join. Then get to work and don't look back.
By the Way
I'm all for enjoying the Super Bowl! It think it is a great celebration of sport and competition and achievement. And there is nothing wrong with enjoying tables full of snacks, as long as they are whole foods, and our bodies will appreciate the nourishment. If you're having your own party, choose wisely and enjoy. If you're visiting someone else's party, be the one who takes along something healthful.
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, April 29, 2018
What Makes You Come Alive?
5.09
I've posted before about 2018 being a big year for me. Yesterday was part of the celebration. A couple years ago I first understood what an obstacle course race was, and I learned of the Spartan Race. Spartan Races have become the top obstacles course races world-wide, with the goal of ripping 100 million people off the couch.
With lots of doubt and misgiving, I put a Spartan "Sprint" on my calendar for 2016, and had this passing thought about a stretch goal of doing a Spartan "Trifecta" to celebrate my 50th birthday. For the Trifecta, you need to complete a Sprint (~5 miles), Super (~10 miles) and Beast (~15 miles) race in the same calendar year.
At the time I remember thinking, "well...that's a dumb goal, because there's no way I'll ever be physically fit enough to do it..." Fast forward through a couple hundred of miles of running, thousands of pull-ups, push-ups, sit-ups, jumping rope, planks, and eating a diet of real food, and I had gained the confidence to sign up.
I admit I was a bit anxious going into it. Some of the obstacles are really strenuous. Lifting, climbing, jumping, numerous monkey-bar obstacles, cargo nets... and lots and lots of mud. To me, these races are truly awesome.
What are some of the results of this journey? One of the ones I'm most grateful for is that a couple years of focused diet and training have kept me out of trouble. I have very little time, interest or bandwidth for anything that didn't invest in my faith, my family, my work and my fitness. Very cool, and that's the kind of unintended results I like.
So, do you have to go do some crazy mud-run for your wellness journey? Absolutely not. I don't know why, but obstacle course racing brings the best out in me. I love the intensity of training, the challenge of finishing, the exertion of participating. There is, no doubt, a wellness challenge you can grab onto that will make you come alive and keep you out of trouble. Find it, and it may change your life for the good..
The race yesterday was the 13+ mile Spartan Beast on the ski slopes of Mountain Creek Resort in northern NJ. Wow was it an experience. 31 obstacles later, I finished in 5:04:09. The five hours took me up and down the mountain about 8-10 times for a total elevation
gain of 4,600 feet. I think another Beast race will be in my future... someday.
I've posted before about 2018 being a big year for me. Yesterday was part of the celebration. A couple years ago I first understood what an obstacle course race was, and I learned of the Spartan Race. Spartan Races have become the top obstacles course races world-wide, with the goal of ripping 100 million people off the couch.
With lots of doubt and misgiving, I put a Spartan "Sprint" on my calendar for 2016, and had this passing thought about a stretch goal of doing a Spartan "Trifecta" to celebrate my 50th birthday. For the Trifecta, you need to complete a Sprint (~5 miles), Super (~10 miles) and Beast (~15 miles) race in the same calendar year.
At the time I remember thinking, "well...that's a dumb goal, because there's no way I'll ever be physically fit enough to do it..." Fast forward through a couple hundred of miles of running, thousands of pull-ups, push-ups, sit-ups, jumping rope, planks, and eating a diet of real food, and I had gained the confidence to sign up.
I admit I was a bit anxious going into it. Some of the obstacles are really strenuous. Lifting, climbing, jumping, numerous monkey-bar obstacles, cargo nets... and lots and lots of mud. To me, these races are truly awesome.
What are some of the results of this journey? One of the ones I'm most grateful for is that a couple years of focused diet and training have kept me out of trouble. I have very little time, interest or bandwidth for anything that didn't invest in my faith, my family, my work and my fitness. Very cool, and that's the kind of unintended results I like.
So, do you have to go do some crazy mud-run for your wellness journey? Absolutely not. I don't know why, but obstacle course racing brings the best out in me. I love the intensity of training, the challenge of finishing, the exertion of participating. There is, no doubt, a wellness challenge you can grab onto that will make you come alive and keep you out of trouble. Find it, and it may change your life for the good..
By the Way
 |
| Catching my breath after the race |
 |
| Fought hard for this one... |
gain of 4,600 feet. I think another Beast race will be in my future... someday.
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, December 3, 2017
Someone You Haven't Met
4.33
When we launch into something new, we should expect some things to change. And hopefully we would yield positive change.
About 7 years ago, I took a meaningful leap into a wellness program, and at the time I tried a Mediterranean diet. For the first time, I decided to consistently invest in my health and wellness by learning all I could about the best simple, natural, sustainable wellness changes I could make.
I'm realizing how much has changed in 7 years. Not just the weight that I've lost, or the physical strength and endurance I've developed, but also my attitude toward food, physical activity and wellness.
If my 2010 self could greet and talk with me now, 2010-Steve would be meeting someone he hadn't met before. Not that I have changed beliefs or convictions in a wholesale way, but I like to think I have improved. I now have objective wellness measurements which continue to improve like skin health, my weight, my overall attitude, not to mention exercise endurance, percent body fat and functional muscle strength.
While I didn't have a specific vision for 2017-Steve, I am certainly thankful for how far I have come. I find myself at a good place, and look forward to continued growth, learning and changes, and the improved health that goes with it.
How about you? Who are you becoming? What convictions are you living out in your wellness? Do you have goals for better sleep, more meditation and prayer, eating real food and eliminating faux foods? How about exercising three times a week, expanding functional movement and strength, and observing how foods affect daily health?
Start today. Take a stand for your future-you. In just a few years, you may grow into someone your 2017-self hasn't met yet.
It is the end of 2017, and it is the right time to set goals for 2018. What are you stretching to do next year? What great things will you pursue in family relationships, and community interaction, besides the great things you can strive for in your wellness?
When we launch into something new, we should expect some things to change. And hopefully we would yield positive change.
About 7 years ago, I took a meaningful leap into a wellness program, and at the time I tried a Mediterranean diet. For the first time, I decided to consistently invest in my health and wellness by learning all I could about the best simple, natural, sustainable wellness changes I could make.
I'm realizing how much has changed in 7 years. Not just the weight that I've lost, or the physical strength and endurance I've developed, but also my attitude toward food, physical activity and wellness.
While I didn't have a specific vision for 2017-Steve, I am certainly thankful for how far I have come. I find myself at a good place, and look forward to continued growth, learning and changes, and the improved health that goes with it.
How about you? Who are you becoming? What convictions are you living out in your wellness? Do you have goals for better sleep, more meditation and prayer, eating real food and eliminating faux foods? How about exercising three times a week, expanding functional movement and strength, and observing how foods affect daily health?
Start today. Take a stand for your future-you. In just a few years, you may grow into someone your 2017-self hasn't met yet.
By the Way
It is the end of 2017, and it is the right time to set goals for 2018. What are you stretching to do next year? What great things will you pursue in family relationships, and community interaction, besides the great things you can strive for in your wellness?
Sunday, October 22, 2017
Two Months Left!
4.28
I get lots of fitness-related emails, posts and content on a weekly basis. This week Tony Horton was encouraging readers to double down on their 2017 goals and still accomplish what they set out to do this past January. I agree.
There are two months left to brush aside the excuses, the busyness and distractions and get something done for our health. Maybe it is cleaning up your pantry and finally pitching all the foods with artificial preservatives, flavors, colors and sweeteners. Or maybe it is taking your pedometer seriously for the next two months and logging some serious miles.
How about getting to the gym and actually working out? You're paying for the membership - that's supposed to be the hard part... but I think getting out the door trekking to the gym is really where the serious are separated from the bystander.
Maybe it's time to commit to a body weight workout regimen. There are innumerable and worthwhile resources out there like these:
www.darebee.com
www.spartan.com
So give it a whirl. Dig deep. Don't fizzle for the next two months... conquer! And when 2018 gets here, you'll be healthier and confident as we tackle a brand new year.
As I often say, don't go it alone! Find a fitness buddy, or at least an online partner, or virtual coach. Create accountability around consistent effort, enjoying the journey and the fellowship that comes from working together on something worthwhile. You can do it!
I get lots of fitness-related emails, posts and content on a weekly basis. This week Tony Horton was encouraging readers to double down on their 2017 goals and still accomplish what they set out to do this past January. I agree.There are two months left to brush aside the excuses, the busyness and distractions and get something done for our health. Maybe it is cleaning up your pantry and finally pitching all the foods with artificial preservatives, flavors, colors and sweeteners. Or maybe it is taking your pedometer seriously for the next two months and logging some serious miles.
How about getting to the gym and actually working out? You're paying for the membership - that's supposed to be the hard part... but I think getting out the door trekking to the gym is really where the serious are separated from the bystander.
Maybe it's time to commit to a body weight workout regimen. There are innumerable and worthwhile resources out there like these:
www.darebee.com
www.spartan.com
So give it a whirl. Dig deep. Don't fizzle for the next two months... conquer! And when 2018 gets here, you'll be healthier and confident as we tackle a brand new year.
By the Way
As I often say, don't go it alone! Find a fitness buddy, or at least an online partner, or virtual coach. Create accountability around consistent effort, enjoying the journey and the fellowship that comes from working together on something worthwhile. You can do it!
Sunday, July 16, 2017
Get Off the Couch!
4.18
Last week I completed my 2nd Spartan Race. It was a Spartan Sprint on one of the toughest Spartan courses in the US: Blue Mountain ski resort in Palmerton, PA. It was a blast! 2,000+ vertical feet of running up and down the mountain, for over 4 miles, through 26 obstacles.
And to make it better, I completed it with my 17 year old son. We trained for weeks (months...) and were as ready as we could be. It was another event to accomplish my simple race goals which I have maintained for years: finish; don't get injured; don't throw up... For our Spartan Race last week: mission accomplished.
Joe DeSena founded as Peak Races in 2007 as the predecessor to Spartan Races; the first Spartan race was held in 2010. The Spartan Races have gained incredible momentum in just 7 years...
De Sena's original goal was 'rip people off the couch.' He recognized that our western culture has been on a slouching, lethargic stroll toward ill health and preventable, premature death. For the immediate influence Spartan Races have gained, I'd say De Sena's vision is being realized race by race. Now thousands of competitors join at every venue across the US, and across 14 other countries, challenging the status quo.
How about you? Do you have something driving you to get off the couch? Are you willing to challenge the status quo around you? You can be a catalyst for change in a way that motivates you and challenges your wellness choices... today's your day.
We finished in about 3 1/2 hours, which wasn't great, and wasn't terrible. We overcame several of the obstacles by teaming up on them - you're encouraged to tackle difficult obstacles together, if that will get you through (and it prevents you from doing penalty burpees.) It was awesome...
Last week I completed my 2nd Spartan Race. It was a Spartan Sprint on one of the toughest Spartan courses in the US: Blue Mountain ski resort in Palmerton, PA. It was a blast! 2,000+ vertical feet of running up and down the mountain, for over 4 miles, through 26 obstacles.
And to make it better, I completed it with my 17 year old son. We trained for weeks (months...) and were as ready as we could be. It was another event to accomplish my simple race goals which I have maintained for years: finish; don't get injured; don't throw up... For our Spartan Race last week: mission accomplished.Joe DeSena founded as Peak Races in 2007 as the predecessor to Spartan Races; the first Spartan race was held in 2010. The Spartan Races have gained incredible momentum in just 7 years...
De Sena's original goal was 'rip people off the couch.' He recognized that our western culture has been on a slouching, lethargic stroll toward ill health and preventable, premature death. For the immediate influence Spartan Races have gained, I'd say De Sena's vision is being realized race by race. Now thousands of competitors join at every venue across the US, and across 14 other countries, challenging the status quo.
How about you? Do you have something driving you to get off the couch? Are you willing to challenge the status quo around you? You can be a catalyst for change in a way that motivates you and challenges your wellness choices... today's your day.
By the Way
We finished in about 3 1/2 hours, which wasn't great, and wasn't terrible. We overcame several of the obstacles by teaming up on them - you're encouraged to tackle difficult obstacles together, if that will get you through (and it prevents you from doing penalty burpees.) It was awesome...
Sunday, May 7, 2017
Every Year is a Big Year
4.14
Today I signed up for the 2017 Spartan Sprint in Palmerton, PA. I ran this race last year for the first time, and not only am I running it this year, but my younger son is running it as well. How cool is that?
I had this crazy idea last year that maybe I could do a Spartan 'Trifecta' by the time I was 50. To do that, you run a Sprint, Super and Beast Spartan Race in the same calendar year. What you need to realize is the value of forming a team for the Spartan Race and not going it alone. Unless you're an elite athlete, it is hard to get through the longer races by yourself.
So this year, Joe and I will be tackling the ski slopes of Blue Mountain ski area in early July, like thousands of other Spartan Racers. We've started our training and have some sore muscles to show for it already.
That makes 2017 a big year for us. I love the idea of training for this race with my son. Running on wooded trails and up ski slopes, climbing on ropes, nets and wood structures, slogging through mud and under barbed wire, throwing spears and jumping fire. As always it's much more about the journey, not just the destination, medals and 'war stories'.
You have something vitally important right in front of you. Are you tackling it, or part of it, this year? That weight goal, that first run, that hope to eat nutritionally healthy food consistently? That desire to stock a power pantry and stick with it? This can be your time; it's your year. Make every year a big year, and go tackle your goal.
The Palmerton Spartan Race is the 3rd location for the Spartan US Championship Series. Seattle kicked off the season a few weekends ago, and CA, WV and NC are all included as well. NBC Sports is on board and there are all kinds of new features for race viewers, like live streaming on Facebook. Check out the Championship schedule and maybe you'll catch a Spartan bug as well.
Today I signed up for the 2017 Spartan Sprint in Palmerton, PA. I ran this race last year for the first time, and not only am I running it this year, but my younger son is running it as well. How cool is that?I had this crazy idea last year that maybe I could do a Spartan 'Trifecta' by the time I was 50. To do that, you run a Sprint, Super and Beast Spartan Race in the same calendar year. What you need to realize is the value of forming a team for the Spartan Race and not going it alone. Unless you're an elite athlete, it is hard to get through the longer races by yourself.
So this year, Joe and I will be tackling the ski slopes of Blue Mountain ski area in early July, like thousands of other Spartan Racers. We've started our training and have some sore muscles to show for it already.
That makes 2017 a big year for us. I love the idea of training for this race with my son. Running on wooded trails and up ski slopes, climbing on ropes, nets and wood structures, slogging through mud and under barbed wire, throwing spears and jumping fire. As always it's much more about the journey, not just the destination, medals and 'war stories'.
You have something vitally important right in front of you. Are you tackling it, or part of it, this year? That weight goal, that first run, that hope to eat nutritionally healthy food consistently? That desire to stock a power pantry and stick with it? This can be your time; it's your year. Make every year a big year, and go tackle your goal.
By the Way
The Palmerton Spartan Race is the 3rd location for the Spartan US Championship Series. Seattle kicked off the season a few weekends ago, and CA, WV and NC are all included as well. NBC Sports is on board and there are all kinds of new features for race viewers, like live streaming on Facebook. Check out the Championship schedule and maybe you'll catch a Spartan bug as well.
Sunday, January 22, 2017
Winter Workouts
4.3
We're well into January, and if you haven't put together some wellness goals for 2017, there's no time like the present. Maybe you're into making resolutions (I'm not) and already have a list you're working on. If so, keep it short and doable, to be sure you actually achieve what you set out to do.
For me, I like to set event goals like specific runs and obstacle course events. Within those larger (attainable) goals are subsets of training, workouts and focus that I'll need to accomplish along the way. Having large goals and subset goals keeps me invested in my wellness and busy at being healthy throughout the year.
And right now, the necessary winter workouts I need will get my cardio and strength and stretching routines growing in frequency and intensity. I have several tools: Spartan Race emails (they call them the Workout of the Day), FitStar from Fitbit (a great app which customizes body-weight training exercises for your fitness level and outlook), and Darebee (one of my favorite workout websites to return to again and again.)
A common theme with these three awesome resources is that they all focus on body-weight workouts (no equipment or dumbbells or exercise machines needed.) I really appreciate body-weight workouts because they totally take away any excuses for our workouts. No gym to travel to, no lines to wait in...
So set your goals, identify your workouts, and get moving this winter. Be realistic and make sure your wellness road map for 2017 is something you can achieve, and maybe we'll all look back 11 months from now with some joy and gratitude for the year we had.
You could follow the wisdom of creating SMART goals. SMART stands for Specific, Measurable, Attainable, Realistic and Time-Sensitive. Make sure goals have details in them which show progress:
We're well into January, and if you haven't put together some wellness goals for 2017, there's no time like the present. Maybe you're into making resolutions (I'm not) and already have a list you're working on. If so, keep it short and doable, to be sure you actually achieve what you set out to do.
For me, I like to set event goals like specific runs and obstacle course events. Within those larger (attainable) goals are subsets of training, workouts and focus that I'll need to accomplish along the way. Having large goals and subset goals keeps me invested in my wellness and busy at being healthy throughout the year.And right now, the necessary winter workouts I need will get my cardio and strength and stretching routines growing in frequency and intensity. I have several tools: Spartan Race emails (they call them the Workout of the Day), FitStar from Fitbit (a great app which customizes body-weight training exercises for your fitness level and outlook), and Darebee (one of my favorite workout websites to return to again and again.)
A common theme with these three awesome resources is that they all focus on body-weight workouts (no equipment or dumbbells or exercise machines needed.) I really appreciate body-weight workouts because they totally take away any excuses for our workouts. No gym to travel to, no lines to wait in...
So set your goals, identify your workouts, and get moving this winter. Be realistic and make sure your wellness road map for 2017 is something you can achieve, and maybe we'll all look back 11 months from now with some joy and gratitude for the year we had.
By the Way
You could follow the wisdom of creating SMART goals. SMART stands for Specific, Measurable, Attainable, Realistic and Time-Sensitive. Make sure goals have details in them which show progress:
- Specific (where, exactly what, quantities,durations)
- Measurable (be sure you can measure the specific things you lay out)
- Attainable (be sure that your goals stretch you, but are still doable, make them something you can definitely work into your daily life)
- Realistic (be sure your goals represent the right next steps for your wellness journey, not something that is so big you won't get there)
- Time-Sensitive (put a date on it, and put dates on progress points along the way.)
Sunday, December 11, 2016
Get Ready!
3.35
The chapter of another year of wellness is almost closed, and it's time to dig into 2017's goals, wishlists and great intentions. Do you have a couch-to-_______ (5k, half marathon, Spartan Race) goal, or an ideal weight you've been pursuing, but maybe haven't gotten there yet? Maybe 2017 is your year.
I have three races in my sights already, and I'm contemplating others. The Garden Spot Village Marathon and Half-Marathon is the first up, on the first Saturday of April. Then Easter weekend is the Sauder Egg Run, in our exceptional home town of Lititz (this is a race we've enjoyed doing as a family for several years... we'll see who we can rally to run this year.) And then there's the Spartan Sprint and Super Races in Palmerton, PA in July. I did the Sprint this year, and I'm seriously considering the Super... we'll see.
There is a whole year ahead of us for training adventures, long and short runs, nutritional edits to our diet, weigh goals and exercise accomplishments. Take some time to make plans now. Put some things on your list that you know you can complete, and add a few things a bit more challenging (medium goals) and even put something on that's a bit crazy (a stretch goal).
Will Durant said, "...we are what we repeatedly do. Excellence, then, is not an act but a habit.." Make 2017 the year we do something differently excellent, and simply repeat throughout the year. When we do, we'll see excellence grow in our lives and flourish into a habit.
When goal-setting for the future, start simple. Capture some good areas of growth you really feel called to pursue. Then hold them loosely and be willing to go with the flow. You have no idea what twists and turns may show up on your journey. When they do, no worries, take it as it comes, learn something from the journey, and press on.
I have three races in my sights already, and I'm contemplating others. The Garden Spot Village Marathon and Half-Marathon is the first up, on the first Saturday of April. Then Easter weekend is the Sauder Egg Run, in our exceptional home town of Lititz (this is a race we've enjoyed doing as a family for several years... we'll see who we can rally to run this year.) And then there's the Spartan Sprint and Super Races in Palmerton, PA in July. I did the Sprint this year, and I'm seriously considering the Super... we'll see.
There is a whole year ahead of us for training adventures, long and short runs, nutritional edits to our diet, weigh goals and exercise accomplishments. Take some time to make plans now. Put some things on your list that you know you can complete, and add a few things a bit more challenging (medium goals) and even put something on that's a bit crazy (a stretch goal).
Will Durant said, "...we are what we repeatedly do. Excellence, then, is not an act but a habit.." Make 2017 the year we do something differently excellent, and simply repeat throughout the year. When we do, we'll see excellence grow in our lives and flourish into a habit.
By the Way
When goal-setting for the future, start simple. Capture some good areas of growth you really feel called to pursue. Then hold them loosely and be willing to go with the flow. You have no idea what twists and turns may show up on your journey. When they do, no worries, take it as it comes, learn something from the journey, and press on.
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