Learn to Appreciate the Journey

I wasn’t initially sure as to whether I should even write about this, and not just because the title is uber-cliché.  Anywhere you turn online within personal development pages you find an overwhelming amount of recycled, rehashed, and plain stolen material on this very subject.  Present-mindedness, as some call it, is a tenet of the GTD and pseudo-Zen mentality so pervasive across the net nowadays, so I don’t really anticipate that I’ll be adding a lot of new content to the pool.  I will, however, keep it free-flowing and in my own perspective.  This might interest some of you out there who are frustrated by the depth of difficulty in this outwardly simple concept.

It should be no surprise that my personal manifesto on living in the moment is heavily influenced by my goals.  Which is particularly tricky if you think about it, since the perception of goals is typically more of an end result, about arriving at the destination.  This is certainly true if you take the term at face value or look it up in the dictionary.  But goals speak to me of something so much more than solely an element of achievement, as that would be nearly impossible without focus.

Focus is really the ultimate form of present-mindedness, even if you don’t realize it at the time.  As hardened as your mind may be on the finish line, you must (though often unwittingly) focus your awareness and action into the now before inching closer to crossing it.  This is true regardless of the goal, save a few fortunate circumstances; a.k.a. being a lucky bastard.  You can certainly sit atop a hill and meditate on being right here, right now (potentially worthwhile if you are Jesus Jones), but the odds of fortune smiling down upon you with the rays of instant gratification are very — nay, extremely unlikely.  In the majority of goal achievers and dream stealers are those who worked for it, who time after time handed the present moment it’s own ass to get where they are today.

So do those who get everything they wanted out of life ever look back on it and wallow in regret?  Very doubtful, because inherent to their achievements is something even bigger than a well-deserved sense of accomplishment.  They see the past in such a fond manner not only in terms of where they ended up, but also what it was that got them there.  Hard work, determination, focus, and yes, maybe even a little luck.  Regardless, these are all tools of the present moment.  Of course they can be misdirected or overworked like any device of human potential, but that doesn’t make them less in the moment.

It’s up to each of us to create our own goals, or simply recognize those which seem to find us along the way.  Some of them are fleeting and will fall by the wayside as you learn and grow, possibly realizing that the goal itself served to facilitate a shift in direction towards something even greater.  No matter what you decide upon, be sure to give yourself credit for the focus — the present-mindedness — it takes to not only find your destination, but also make the journey worthwhile.

10 High Flavor, Low Guilt, Gut-Busting Snacks

Snacks will likely be your best friend or worst enemy in any weight loss plan, so it especially helps to be prepared.  In my world and understanding of healthy habits, the best snacks will always include a source of protein, and come from minimally processed, natural foods whenever possible.  Organic is ideal, but so is being wealthy enough to not care about the price of your food.

I’ve put this list together to not only give examples of some easy to prepare, deliciously wholesome snacks, but to also show their versatility.  Included at the end of each is at least one variation that can make a completely different snack — without sacrificing flavor.  Any of these can be made ahead of time and transport fairly well, especially to the fridge at work for a mid-morning or afternoon snack.  They’re tasty so you look forward to it, yet convenient enough to discourage you from opting for a bag of Chee-tos or that week-old slice of pizza in the fridge with no one’s name on it.

Apples and cheese. Slice up your favorite apple, do the same with some reduced fat or part-skim cheese, and have at it.  The contrast between crunchy sweet and chewy cheesy is a winning combo.

Option #2 - Ditch the cheese, package a few tablespoons of natural peanut butter (I use sunflower seed or almond butter due to allergies), and get dipping.

Option #3 - Swap out the apple for pear or peach slices, and try a smokier cheese.

Meat and/or cheese and/or veggies.  Take any two of these three and enjoy them in a snack sized portion.  Reduced fat pepper jack and yellow bell pepper slices are a particular favorite of mine, but go ahead and make it your own, just aim to keep the protein as lean as possible (apologies to the salami and gruyere lovers).

Option #2 - Steam those veggies, stir in some chopped chicken breast, add a shot of seasoning with a little olive oil and balsamic vinegar.  Make enough so it can be one day’s snack, with a larger portion for another day’s lunch.

Cottage cheese & fruit.  I’ve yet to find a fruit that I don’t like mixed with low fat cottage cheese.  Natural or homemade applesauce is another great choice as well.

Option #2 - Ricotta cheese subs fairly well, and also stand up to a mix of lean protein (chicken breast, smoked salmon) and tasty veggies.

Nut butter & banana spread.  Smoosh a banana into some of your favorite nut butter and spread on whole grain toast.  Also dipworthy for some sturdy whole grain or flax crackers

Option #2 - Use a spoonful of honey instead of banana, and lay it thick onto some celery.

Option #3 - Mix one ripe banana with equal parts pure maple syrup and Dutch cocoa powder (approx. 2 tsp of each per banana) to satisfy that chocolate craving in a healthier way.

Trail mix.  There are many healthy pre-made options available, but I prefer to make my own.  Equal parts almond slivers, dried cherries, shredded coconut, dried cranberries (or raisins).  I also toss in handful of pistachios and sunflower seeds, but go easy since they’re both big on flavor and fat.  This is a great one for backpacking or longer trips without the benefit of refrigeration.  Sometimes I even lace it with shaved dark chocolate (70% cacao or higher).  Only then is it not so good to carry in your pocket or on a hot day.

Option #2 - With a little more effort, you can make a version of this somewhat closer to Chex Mix.  Using whole grain crackers, spread them on a sheet pan with the nuts and seeds, sprinkle with your favorite seasonings (mine is Old Bay & Tabasco), then bake at 350 for 10-12 minutes.  Toss in some raisins after the bake and have at it.

Yogurt, berries, and granola.  One of my personal favorites, and the formula couldn’t be simpler.  Start with 1/2 cup of plain, nonfat yogurt, layer on 1/4 cup of frozen berries (I usually go for blueberries, but you can really use whatever fruit — frozen or not — that you like), topped off with 1/4 cup of your favorite reduced sugar granola.  If you prefer that the granola stays super crunchy, make sure to hold off on adding it until just before eating.  Give it a stir and enjoy.

Option #2 - Use Greek style yogurt, stir in some diced cucumber and (low fat when possible) feta crumbles.  Top on a whole wheat pita and… Opa!

Energy Bars.  My energy bar of choice is Clif bars; they’re made with all natural ingredients, don’t taste like rubber, and have a wide variety of flavors.  I limit myself to these for a morning snack, or maybe in the afternoon after a lot of activity, since each bar has approx 20g of sugar, a little more than I would prefer.  However, they’re really good eats, so I try to only have them when I know my body is ready to burn it all off.

Option #2 - Clif also makes these for kids, called “Z bars.”  They’re all organic, a little smaller, and only half the sugar as regular Clif bars.  Hooray for stealing my kid’s food!

Chips and Chunky Salsa-Guacamole.  Mix together equal parts organic chunky salsa and light sour cream, half an avocado, a squirt of lemon juice, and have at it with some veggie chips.

Option #2 - Roast your favorite veggies with a bit of cayenne pepper, lay down on a whole grain tortilla (or fresh, crisp leaf of romaine), top with the salsa.  This dish is especially easy to make vegan with simple substitutions.

Option #3 - Toss mixed greens with cubed chicken breast, adding the chunky salsa-guac as a dressing.  ¡Viva ensalada!

Mini Egg Salad.  Cut up a hard boiled egg with a dollop of light sour cream and some Dijon mustard for a quick and healthy egg salad.  For a little kick, I also add Tabasco and chopped fire-roasted peppers to mine before spreading it on some whole grain bread.

Option #2 - Make deviled eggs instead.  If you have it (which you really should), sprinkle some smoked paprika on top.

Veggies and hummus.  This one practically falls out of the package and assembles itself.  Much like cottage cheese and fruit, I don’t know of a veggie that isn’t best buddies with hummus.

Option #2 - The prep time is a little longer for this one, but well worth it.  Spread your hummus onto a whole wheat pita/naan, top with part-skim mozzarella, thinly-sliced sautéed (in olive oil) onions, kalamata olives, and bake for 10 minutes at 300 degrees.  Mediterranean pizza anyone?

Bonus Snack: Never-ending smoothies!  What happens when you take any number of ubiquitous healthy ingredients and blend them together?  Something simple, quick, and good for you.  Using fruits, veggies, nuts and nut butter, whey protein powder, yogurt, flax powder, and even concentrated teas, you can literally concoct a million different kinds of smoothies — enough to suit whatever mood you may be in.  Happy blending!

The Cost of Accountability

While I can only claim perfection in a small sector of my life, sticking to my goals is unfortunately not one of them.  At least I can find solace in the fact that I am improving on this all the time.  Still, these improvements have not happened through inaction, or by sheer luck.  They are directly related to two things.

How Badly I Want It

The intensity with which my desire burns is sometimes a fleeting thing.  At 4:30 in the morning, a part of me acknowledges that none of this may be worth it.  At that moment, given the choice between busting my ass and having another hour of sleep, I might very well take the low road back to bed.  It’s at the best of times, however, that I feel the most charged, the most inspired, and ready to succeed no matter the cost.  With that said, how do I balance the equation so the lows are injected with that same energy from the highs, creating a nice, consistent level of motivation?  For me, the answer lies in (or more appropriately on) a dream board.

My reasons for wanting better health are plenty; look better, feel better, and function better.  All of the reasons have their own benefit and visualizations that can serve to inspire me indefinitely.  What the dream board does is consolidate these visions in an accessible, tangible, no bullshit kind of way.  Next to my bed hangs an old bulletin board, to which I’ve placed images of the best representations of the things I’m after.  Pictures of the shape I’d like my body to take (yes, that does technically mean I have photos of shirtless dudes on my wall), guys crossing the finish line in victory, and things in general to help foster a sense of accountability.

The dream board isn’t just for my fitness goals either.  I also have images of places I would most like to visit, as well as items to keep me on track with my financial and writing goals.  Having this daily reminder be one of the first things I see when I get out of bed in the morning has been extremely beneficial to my motivation.  I can’t rightly claim to bounce out of bed every single morning, but I do on occasion.  Where my self imposed choice used to be limited to “bed vs. ass-busting,” I now have more immediate perspective available to me, and have re-phrased that question into a much harder to argue with “an hour of sleep vs. a lifetime of health.”  Makes it a lot easier to get going if you ask me.

How I Keep Myself in Line

Accountability is not a new theme to this blog.  For the majority of us seekers out there, it is the single best path to achieving those goals that are the best, yet potentially hardest things we have ever strived for.  At the most basic level, we all remain accountable to ourselves.  The main problem with that is how we tend to agree with and rationalize our own decisions, regardless of whether they are the best ones to be making.  In other words, you can’t always trust yourself to do the right thing.  Or at the very least, to do it consistently.

I have explored several ways of keeping myself accountable to my goal of physical fitness, the most obvious one being this blog.  As much as I enjoy writing on the subjects of health, wellness, and physical fitness, what I get the most from these pages is the act of reporting it forces out of me.  Even if there is only one person out there who has visited these pages one time, it helps.  By making myself accountable to the endless possibilities within the void of the Internet, I’ve created a connection that tethers me even closer to these goals.  Because let’s be honest; it’d quite frankly be pretty damn embarrassing to talk a lot of shit and never follow through on it, even if I have no idea who I’m talking it to.

My friends and family also keep me accountable.  Especially my wife, who has gotten pretty good about questioning me when I start to do something that deviates from my stated goals.  Sometimes it’s understated, like asking me what I’m looking for in the fridge.  Other times she’ll ask if I worked out in the morning, and for whatever reason, I feel the worst about myself if I have to tell her no.  My children keep me accountable as well, only in the indirect way that comes with wanting to play with me often.  I sincerely hope to keep my “no’s” limited to them in the next 40 years.

Despite these great systems I have in place, I know I can do better to stay on track.  This became apparent after sliding back a few weeks ago.  Again, my thoughts started snowballing and before I knew it I was out of the game for over 10 days.  Not cool.  In thinking on this time of weakness, I came up with an additional piece of accountability that should complement the other two nicely.  Whereas this blog challenges my mind, and the loved ones do my heart, this new piece goes right after a man’s weakest spot; his wallet.

The above picture is a $100 check made out to the Republican National Committee.  Ew.  Why on Earth would I give money to an organization that stand for so very little of what I believe in?  Well, I wouldn’t exactly.  At least not wholeheartedly that is.  You may have noticed that the check is dated for November 24, 2008, which just so happens to be the day after my birthday, which is one and the same as my initial goal deadline.  Should I fall short, this check will go in the mail and solidify my unwanted role as financial supporter of the conservative war machine.  I considered going even more extreme by making the check payable to some faction of the Neo-Nazi party, but that was just too far.  No amount of personal failure deserves being burdened by that kind of guilt.

When I succeed, the money is to be repurposed for a very different kind of use.  OK, so I probably won’t write a check to Amnesty International in place of the RNC.  But the $100 will go to a good cause; maybe a new pair of running shoes, or a nice celebratory (read: fatty-sugary-yummy) dinner for the wife and me.  No matter the outcome, I have no doubt that leveraging my money as a goal-reinforcing strategy is a good idea, as good as the rest in keeping me on track to success.

Tying it All Together

The dream board proudly displays those forthcoming achievements I find myself chasing.  Six pack abs.  A healthy, active lifestyle.  Travel and financial security.  Personal creative goals.  I’ve also added the element of accountability to the board, which signifies not so much the destination as it does the journey.  Things I have read elsewhere or written here.  Sayings from others that have been where I have.  Comments and notes from others about this blog and/or my journey.  And right on the bottom corner I’ve carved out a spot for the newest item — something for me to look at when weighing the heavy decisions about my goals — a $100 check that I hope will never have to be taken down.

 

The Buck Stops Here - A Mantra For No More Excuses

Below is a excerpt from The Traveler’s Gift: Seven Decisions That Determine Personal Success by Andy Andrews, renowned Christian author and motivational speaker.  While not a greatly religious man myself, I feel strongly about the greater truth within the words below.  Other than a little touch-up on my part for the sake of religious ambiguity, there is little I can (or would want to) do to contest the message.

~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~o~

“From this moment forward, I will accept responsibility for my past. I understand that the beginning of wisdom is to accept the responsibility for my own problems and that by accepting responsibility for my past, I free myself to move into a bigger, brighter future of my own choosing.Never again will I blame anyone else for my present situation. Neither my genetics or the circumstantial ebb and flow of everyday life will affect my future in a negative way. If I allow myself to blame these uncontrollable forces for my lack of success, I will be forever caught in a web of the past. I will look forward. I will not let my history control my destiny.

The buck stops here. I accept responsibility for my past. I am responsible for my success. I am where I am today - mentally, physically, spiritually, emotionally, and financially - because of decisions I have made. My decisions have always been governed by my thinking. Therefore, I am where I am because of how I think. Today I will begin the process of changing where I am by changing the way I think.

My thoughts will be constructive, never destructive. My mind will live in the solutions of the future. It will not dwell in the problems of the past. I will seek the association of those who are working and striving to bring about positive changes in the world. I will never seek comfort by associating with those who have decided to be comfortable.

When faced with the opportunity to make a decision, I will make one. I understand that nobody has ever been born with the ability to always make right decisions. We are, however, empowered with the ability to make a decision and then make it right. The rise and fall of my emotional tide will not deter me from my course. When I make a decision, I will stand behind it. My energy will go into making the decision. I will waste none on second thoughts. My life will not be an apology. It will be a statement.

The buck stops here. I control my thoughts. I control my emotions. In the future when I am tempted to ask the question “Why me?” I will immediately counter with the answer: “Why not me?” Challenges are gifts, opportunities to learn. Problems are the common thread running through the lives of great men and women. In times of adversity, I will not have a problem to deal with; I will have a choice to make. My thoughts will be clear. I will make the right choice. Adversity is preparation for greatness. I will accept this preparation. I will be prepared for something great! I accept responsibility for my past. I control my thoughts. I control my emotions. I am responsible for my success. The buck stops here.”

Weekly Update, and Will Smith on the Key to Life

I had a really good week, eating 95% clean and making all of my workouts.  I even managed to raise the intensity a couple of notches for my cardio work, despite this being my first full week back after having two off the wagon (or is it on the wagon?  I don’t know wagons).  It was great to surpass my own expectations and not feel any worry about overtraining.  I certainly could have pushed myself a little harder, but then I may very well have gone too far.  All in all, it was a great lesson for me in body sensing.

For those unacquainted, body sensing is literally what it sounds like.  Unlike traditional training methods that tend to be overly formulaic and less personalized, a plan that incorporates body sensing puts the word “personal” back in personal training, and turns it into a one-person show.  Body sensing first begins with observation, re-learning yourself from the outside in.  Creating visual cues and images of how you move can then be tied into the second step, which works from the inside out.  The two are put together so that the individual fosters an intimate understanding of how the body moves in relation to their thoughts, feeling, and impulses.  Trust me when I say it’s not as easy to create this awareness as it may sound, although it is very possible to begin simply and work up in a rapid manner.  I will refrain from a full explanation of the process for now, lest I butcher it, but there are technique guides readily available on the Internet with little searching.

I want to get the weekend going with a short video from one of my favorite actors, Will Smith.  I’ve always appreciated his seeming ability to outwork the other guys, and stumbling onto this video was nice way of finding out that he has the healthy mindset to back it up.  Granted, if he was my buddy I might question his motivations for the whole Scientology thing.  Nonetheless, I cannot deny the powerfully simple message he conveys as his “key to life.”  I hope everyone enjoys it as much as I did.

 

5 Way to Start Getting Healthy Today

Change is part of everything; from vending machines to life.  Often it happens without any input or direction from us, acting like a phantom hand with any number of factors that are out of our control anyway.  Despite change in general being such an autonomous device, it’s curious how those changes which we find ourselves responsible for are so hard to get started. 

Enough of my philosophical rambling.  The real point of this post is to convey how simple it is to be the driving force for positive, healthy changes in your day-to-day lifestyle.  No matter your age or situation, it is always possible to work towards something better for yourself.  This idea, coupled with the below tips, are my thoughts on your best places to get started — right now.

1. Have breakfast.  Eating within an hour of waking up has surprising benefits on for body as a whole, ranging from a boost in metabolism to increased immune system activity.  Some studies have shown that this habit alone can add anywhere from 7-10 years on your life.  While I won’t go so far as to either refute or support these claims, you’ll be hard pressed to deny how much better you feel by consistently incorporating this into your daily routine.

An ideal breakfast would be comprised of a lean protein source, which keeps you feeling full for longer, as well as whole grains to fuel your fire with long-burning carbs.  Stay away from low nutrition, sugary snacks.  Yes I’m talking to you Cookie Crisps.  And should you be one of those people who “can’t do breakfast,” try a protein shake instead, or at the very least eat within 3 hours of waking, which will offer some of the same benefits as doing it first thing.

2. Drink Water.  Tired of this one popping up in all my lists?  Considering that at a base level our bodies consist of 75% water, I’ve yet to concede the possibility of over stressing the importance that staying hydrated has on one’s body function. 

Which raises a question others have asked me before; is staying hydrated the same thing as drinking plenty of water?  Well, sort of.  While you can stay hydrated by drinking Capri Sun and Mountain Dew all day long, you end up negating a lot of water’s nourishing effects by consuming all that sugar and artificial flavoring.  Coffee, though better than soda, is also a diuretic, so you won’t really net a lot of hydration from that either.  Your best choices for staying hydrated are all natural teas, juices, and coffee replacements like chicory.

How much water is enough?  Feel free search out those special calculators online that will help you determine that, or you can just listen to and observe your body.  If you’re peeing clear and don’t feel/look bloated, things are probably close to where they should be.  You can always baseline it too, by figuring that the average, active adult can effectively use and consume a gallon of water a day.  Adjust accordingly with your activity level and consumption of other healthy liquids.

3. Get Moving.  This is a no-brainer.  Yet it’s something that we as a society are still on the fence about.  Modern conveniences make it much easier to do things (communicate with others, entertain ourselves, etc.) without having to engage ourselves physically, so very often we choose not to.  We take elevators when only going up two floors, buy our food neatly packaged and prepared, and hop in the car to grab a few items from the store right down the road.  The biological purpose of eating is “energy in,” which we need to facilitate all of the “energy out.”  Our body expects a certain level of activity from us; throw that out of balance and the majority of us will begin sliding in the wrong direction.

It doesn’t take much to start making a difference.  Walk more, sit and drive less.  Get outside and play with your family and/or pets.  Get your friends involved with you in a community sports league.  Compete for a spot in the Western States Endurance Run, a grueling 100 mile footrace across the badlands of California.  Well maybe work up to that last one.

4. Avoid the deadly duo.  Some say that the advent of food preservation and flavor-enhancing technology during the post WWII era is in a big way responsible for the (literally) crushing weight problem facing so many individuals currently.  This is partly due to a widespread misconception that everything labeled “low fat” is somehow good for you, when in fact it’s often spiked with concentrated sugars to make up for the lost flavor.  Since it was saturated fats that were single out, the use of chemically-altered fats saw a sharp increase and acceptance as they made there way into a number of foods, from the convenience of no-stir peanut butter, to an awfully tempting array of delectable baked goods.  The deadly duo that I’m talking about is none other than the two worst offenders in the global food market today; high fructose corn syrup (HFCS) and trans fat. 

The first is a concentrated corn syrup product, which has been processed to increase its fructose content to about 90% (and 10% glucose).  This option is slightly cheaper for manufacturers, as corn is more prevalent in the US (as opposed to beets for sugar), and the import cost of cane sugar is high.  Too bad we pay the price in the long term, as even moderate HFCS intake is linked to such conditions as diabetes, obesity, and even liver damage.

Trans fats are everywhere, from its base form (think shortening or margarine), to the kind that naturally occurs in beef, milk, pomegranates, and cabbage.  The kind that you should be weary of are the partially hydrogenated oils, which are regular oils (typically soybean and palm) that have been chemically combined with hydrogen atoms to make them “shelf-stable.”  These are 100% non-essential fats, and their consumption has been linked to a greater risk of coronary heart disease, since it raises your bad (LDL) cholesterol and lowers the good (HDL).

How do you avoid the deadly duo?  Well that’s the great thing about this change, really.  It only involves inaction as a means to success.  Read nutrition labels to ensure you’re staying away from the following:

• High Fructose Corn Syrup
• Inverted Sugars
• Rice Syrups (organic or not)
• Corn Syrups
• Hydrogenated Oils
• Interesterified Oils

Also, by educating yourself on the common things they are present in, you stand a shot at greatly reducing the amount of restaurant and non-sourced (things you didn’t buy or make) foods that could slip under your radar.

5. Be sincere about it.  This last tip is definitely more mental than the rest.  While exercising your willpower is one thing, it is crucial to be aware of and truly attached to your goals and reasoning behind these changes.  Liking the idea or sound of something is not going to get you nearly as far as igniting a fire that burns from within, which can carry you through the hardest of times, or help you pick yourself back up from a major stumble.

You really have to want this at least a little before fostering the kind of desire to support major change.  If you’re having troubles mustering it, try to think of it in terms of something important to you.  How does your current health effect your quality of life?  What about your family, or maybe your business?  What legacy are you building that you hope to see through as long as possible?  Whatever you find to be your reasons for wanting better health and a greater sense of well-being, keep them always close to you, because the motivational purposes they serve to you will in the end be one of your greatest strengths.

Rambling, Rebirth, and Retribution

I guess I’ve got some ’splaining to do.  It’s been two weeks to the day since my last post, update, or general consideration to this space in general.  Would it absolve me if I said I was hit by a car?  A bus then?  I’d be willing to excuse my recent absence — if any of that were true.  So what the hell happened then?  That’s a good question, one that I’ve been thinking about the last couple of days.

Like I predicted (or very likely influenced myself with) in my last post, life happened.  My brother came into town, and inch by inch I let some slack into my diet.  Exercise came to an almost screeching halt (I did do a lot of walking and golfing, but whatever).  Each time I flagrantly ignored the tenants of self improvement set forth months ago, I talked myself out of it or found a way to justify my actions.  Honestly, I wasn’t feeling that guilty about it while he was here.  I had a good time and a lot of good food, and I can’t be too sorry or regretful about that.

My brother left Seattle last Wednesday and it only took a couple of days for my eating habits to level out quite nicely.  What has been killing me is the lack of exercise.  It had nothing to do with apathy, because it should be obvious by now that I care about my health and wellness.  Laziness — the bastard son of my own procrastination — is more like it.  It’s not that my alarm didn’t go off at the same time every day; early enough for me to get out of bed and continue doing what I had been doing so well for a full month prior.  Even yesterday I set the alarm on my dresser to force me out of bed and turn it off, which is exactly what I did, right before falling back into bed.  Lame!

However, since this post so far is just one emo tear short of a pity party, I should probably come at you with something positive.  This morning I put both feet firmly back on the path, waking up early enough for an hour of walk/run bliss.  And by bliss I mean hellish redemption.  You’d think that after only two weeks off I could do my previous routine with little worry, but that hardly proved to be the case.  I got my ass kicked out there.  The good news is that I relished every second of it, and feel once again empowered to make my goals a reality.

As recharged as I now feel, I don’t want to get too cocky.  Seeing how easily I faltered is an opportunity to address the need for further structure in my goals.  Next week I’ll be unleashing another method for keeping myself accountable, one that could possibly hit me where it hurts the most.  That kind of motivation can undoubtedly be intimidating, but that’s sort of the point.

Speaking of accountability, I completely blew by the updates last week.  I should have thrown up pictures and measurements to chart my one month progress to date.  Alas, I didn’t, and won’t be — yet.  I have exactly seven weeks before I leave for vacation, so for dramatic effect I’m not going to do my next major update until the end of this month; approximately the 27th.  Considering I have already had some noticeable results, this should give me enough time to do some much needed catch up.  [Fingers crossed -- no hernia, no hernia...]

I’m going to close out this post with a rather lengthy quote, which is actually my own and from the post right below:

The details of this week should serve as evidence enough that my willpower is like most peoples; a work in progress.  One thing I can say for certain is that no matter what transpires over the next few days, my resolve can only harden because of it.  This goal of fitness was laid out with such sincere intention that these days of weakness will in the end amount to nothing more than a speed bump.  The worst it could have done is add some extra days of walking the hard road.  So be it then.  It came down to my choice to let these things happen, just as it is my choice to not let it overwhelm all the good things that both precede and follow it.

[ ed. ~ Make sure to swap out the word "days" for "weeks" though.]

Weak in Review

How I wish that was a typo in the title.  Unfortunately it’s an appropriate reflection on the events thus far this week, as well as foreshadowing those yet to come.

Overall, it was definitely a stark contrast compared to the week before.  On Monday I got out there for my run, and had barely made a lap before my body sent me a strong message; so strong in fact that it had to come out of both ends.  Let me take a quick moment to apologize to the facilities manager at Shorecrest High School for the unspeakable things I did.  It had to of been something I ate, since I was back on my feet by the end of the day.

The next two days are of little consequence.  I lifted, I ran, I stayed away from any potentially undercooked meats.  Then comes Thursday.  In an effort to forego any unnecessary exposition and/or train of excuses, let’s just look at what I had for dinner:

• Few slices of lean meat & cheese (not too bad)
• 4 Kashi high fiber, dark chocolate cookies (a tad excessive)
• An entire 9oz. bag of barbecue chips (what the shit?)

Does it help that the barbecue chips were all-natural and organic?  Oh.  That’s what I thought.

And I didn’t run this morning.

Looking up around the bend, things aren’t exactly on the upswing either.  My brother is in town for the next four days, so there will be beer and nutritional pitfalls abound.  I smell trouble.

Is this the end for our hero?  Do I have what it takes to withstand the barrage of unhealthy foods and fight back with exercise and good sense?  I can create positive affirmations of this ability all I want, but the truth of the matter is I won’t find out until it happens.  The details of this week should serve as evidence enough that my willpower is like most peoples; a work in progress.  One thing I can say for certain is that no matter what transpires over the next few days, my resolve can only harden because of it.  This goal of fitness was laid out with such sincere intention that these days of weakness will in the end amount to nothing more than a speed bump.  The worst it could have done is add some extra days of walking the hard road.  So be it then.  It came down to my choice to let these things happen, just as it is my choice to not let it overwhelm all the good things that both precede and follow it.

Good luck to everyone else out there fighting the healthy fight over the Memorial Day holiday, especially those who know that every now and then a weekend of is sometimes worth the self inflicted ass-kicking you get at the gym to make up for it.

“Optimum” Health: Education & Personal Insights

If anyone has ever said “being healthy is easy,” it’s a fairly safe bet that they pay no attention to the news.  It seems that day after day, week after week, the litany of things we once thought were good are somehow proven to be bad for us, and vice versa.  Recently, for example, multivitamins were said to be linked to a increased risk of prostate cancer, whereas only a few months prior the news was quite different.  Not only is this kind of back and forth completely counterintuitive to the idea of a balanced, healthy lifestyle, it’s real damn frustrating.

What’s the answer; the ultimate set of distilled, validated keys to living well?  Ha!  I only wish I had a 100% risk free, clinically proven solution to lasting, perfect health.  Modern science has come very far, but I can’t help feeling that we still have a long way to go before fully understanding the body’s complex requirements and interactions. 

The driving force behind our changing viewpoints and expanding knowledge of health and wellness is without a doubt consumerism.  The industry is almost wholly propped up by those of us in pursuit of “optimum” health (more on the quotation marks later).  Not that the almighty dollar stands alone as the singular reason, but let’s face it; the development of everything — from new prescription drugs to omega-3 infused organic soyanaisse — would collapse with out it.  For this, I hastily applaud consumers using their collective power to grow certain markets, such as organic and locally grown foods.  Yet at the same time I can’t help but avert my eyes in disgust while this creature of our own making churns out Hyrdoxycut, bottled water, and low-fat (mega-sugared) everything.

It stands to reason that the highest purpose consumerism serves to the healthy cause is increased availability.  What more need to recognize, however, is that we must continue educating ourselves on the finer points of what it is that’s being made available. I’m sure a lot of people really believe that all things labeled “low-fat” and “organic” are absolutely good for you.  This is unfortunately far from the truth, and those who don’t stay somewhat apprised of the changing times are destined to end up with all the right intentions, yet none of the right tools.

Is it even possible, let alone worth it, to achieve balance and optimum health?

That’s the million dollar question.  I have slowly begun to learn that it is not only possible, but not nearly as difficult as you might imagine.  Through no trick of wordplay or semantics, I first had to realize that “optimum” health is a subjective term, and requires personal definition.  Does it mean you have low cholesterol and can run a 4-minute mile?  Maybe for some.  What if your idea of optimum health simply requires pain-free mobility and mental clarity?  In and of itself, whatever mantra for optimum health you put forward — and the passion you carry for it — will dictate your level of involvement in bringing it to fruition.

My idea of optimum health is based on three criteria:

How I look.  Shallow, yes, but still of great importance to me.  Am I toned and fit?  Do I look ragged and unhappy?  How I am doing on the outside is often an apt reflection of how things are going on the inside.

How I feel.  Happy, energetic, peaceful, pain-free, clear, and alive.  All feelings I can relate to in a positive manner.  No particular one is a requisite of the other, nor does it even have to be expressed in words.  I’ve had this body for a few years now; I think I know when it’s feeling good, and for the right reasons.

How I function.  I could sit and meditate indefinitely while looking and feeling good.  My personal preferences generally lean towards more of an active lifestyle though.  And since cybernetic upgrades are as of now still unavailable, I need to keep all my current parts in good working order.

I’m really curious to know from anyone out there reading; what’s your personal mantra/indicator of optimum health?  How important do you feel it is to know current health and wellness trends and information to achieve that optimum state?  Ever gone overboard in pursuit of it?

10 Tips to Avoid Office Snacking Temptation

Check out the picture on this post.  It was taken in the kitchen on my floor at work, and is pretty representative of what I have to contend with on a daily basis.  And it doesn’t even show you the fridge full of soda and sugary juices, as well as “low-fat” (read: HFCS-laden) yogurts.  Apparently the fires of endless corporate meetings are best stoked with shovelfuls of coffee and petite almond rolls.

Temptation is everywhere; something never more apparent than to a person being newly mindful of what they eat.  The place of work is notorious for pushing these temptations, through availability, set hours of confinement, and the camaraderie that can be experienced by tearing into a platter of bagels like a pack of famished lions on the Serengeti.  After many months of not constantly overloading my body with sugary treats, I’m happy to report that their hold on me has greatly waned.  Not to say that I live a sugar-free life, nor have I fallen deaf to the Siren song of Krispy Kremes.  For those times I pull from the below arsenal of weapons against the scourge of office (or any tempting) junk food.

Water - Have a glass or two.  You’d be surprised how often and how well thirst is masked as hunger or a sugar craving.  Down 8-20ozs of the clear stuff and relish in knowing that you’ve simultaneously done some good for and withheld some bad from your body.

Brush Your Teeth - Not only does this provide a great diversion from drooling over the last jelly roll, it takes advantage of the fact that nothing is quite as appealing while the taste of toothpaste lingers on your tongue.

Defy Your Programming - Back in the early days of man, things usually went in one of two directions; feast or famine.  While I would like to think that we have evolved beyond that, somewhere deep inside of us still lives a part of that opportunistic cave dweller.  Recognize this as you find yourself wanting to completely destroy or over-indulge in the abundance at catered events, corporate luncheons, and office pot lucks.  There is so much food and it stays out for so long; remind yourself the lack of need for such excess, and that a healthier opportunity will likely present itself within due course of the day.

Ban Boredom Binging - (bad alliteration still OK) So often eating is a byproduct of boredom.  Occupy yourself elsewhere with an activity or project that gets your mind off of that which tempts you (note: may not be as effective if temptation is boss’s hot daughter).

Fruit or Veggies, Nuts and Protein - For those times that you really are hungry, opt for a healthy snack instead.  The protein in nuts and lean meats is sure to keep you sated longer than a maple bar, as will the fiber in fruits and veggies.  Bonus: no blood sugar crash that will have you reaching for even more.

Make it Known - Sometimes you have to cut it off at the source.  If one of your common temptations is a co-worker or client that likes to bring you treats as a sign of appreciation, you may be inclined to always accept for the sake of their feelings.  Then you’re forced to deal with that thank-you Toblerone that mocks you from the bowels of your desk like the telltale heart, appealing to your sense of instant gratification with its nonstop beat of rich chocolaty decadence, until you can’t manage any longer and tear it from the confines of its drawered prison, inhaling it in 30 seconds flat.  Trust me, I’ve seen it happen a million times.*  The only solution here is to voice your healthy intentions and then politely decline.  You’d be surprised how many are outwardly supportive of your positive change, even if it leaves them crushed and heartbroken on the inside.

Give In - That’s right, I said it.  Every now and then it’s OK to partake in the goody badness.  If you find it works better for you then plan it out.  Your monthly department meeting is always catered by the best German bakery in town?  Let that be the one occasion your defenses drop, and have a guten old time with it.

Perspective - Your average glazed donut, for example, has 20g of sugar.  This is equivalent to ingesting 5 tablespoons of pure sugar, or approximately 20 of those little single serving packets of it.  Grab 20 of those bad boys and lay them down next to that donut and tell me you still want it. 

Have a Buddy - Working the buddy system is an awesome tool for any eating (or non-eating) plan, as well as the accountability that comes with it.  If you’re feeling particularly weak in the face of so many delectables, call up your buddy and ask them to cool you off.  Or conversely, call them after defeating temptation to share in your triumph. 

Maim Yourself - At this point, if tips 1-9 did you no good, the only other thing I could possibly suggest is to reach for the nearest letter opener or mechanical pencil and imbed it into your thigh.  A couple of well-placed staples on the side of your ribs will likely do the trick as well.  This should keep you too busy applying pressure and writhing in pain to give much thought to whatever it was that drove you to this particular brand of madness.

* - At least once or twice.