Tag: health

A New Approach to HIIT

In the last month I suffered an injury to my left Achilles and it’s compromised my ability to run and do some other types of exercise I normally do. A few years ago I started doing high intensity interval training (HIIT) and it has made a measurable difference in my exercise habits. Much of the inspiration has come from the work of Dr. Doug McGuff. I found him by way of Peak Fitness. He was the catalyst for taking a new approach to HIIT.

I had tried Dr. Mcguff’s process with weights before, but I never tried it with full commitment. Funny how an injury can get your attention. Dr. McGuff calls his approach with weights, Super Slow. You can click here to review the transcript of an interview with Dr. McGuff where he discusses in detail his methodology and the science behind it. I just started this program about two weeks ago and I’m noticing that many of the indications he gives in his interview are true.

Dr. McGuff’s  approach is that you’re going to do high intensity interval training not more than two times per week, at 15 minutes a session. When I first read about this it made me scratch my head.  However, I’ve never had more of an intense workout than using this type of HIIT. Dr. McGuff has also written a book on the subject, titled Body by Science. As noted above, I’m early on, but at this point it’s kind of undeniable to me. Tim Ferriss’ book, The Four Hour Body is another source to look at on the subject. Dr. McGuff consulted on the content with Tim as well.

I will keep you updated on my progress and certainly I hope to it some point recover from this Achilles issue. I do want to continue my running at some level. This current frame has taught me that variety is best in exercise because things change, as they always do. HIIT is a great process to meet the changes head on.

The Organization Versus Your Health

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I admire the organizations that are structured around encouraging strong wellbeing for their people. It’s rare, but important in so many ways. Kinda makes sense that a growing organization would want employees who are sharp mentally, physically and spiritually. Only trouble is the rest of the sample size makes up the majority. They’re representative of organizations who may market themselves as a “best place” to work or a “healthy employer,” but the reality is far from it.

Call me the Upsetter of the apple cart. I’m not alone, you know?

One thing must be made clear; it is not the responsibility of the organization to make sure you have great wellbeing, that’s a you-responsibility. I certainly feel that many employees are bound and determined to kill themselves. The blame for the diabetes problem in the U.S. does not lie at the foot of H-P or BofA. Most of the blame is ours to accept.

Some time ago I observed the perfect storm of the organization versus the health of the employee. I was doing a project, unrelated to my work in wellbeing, I felt my senses and passion for the wellbeing of people come alive in the engagement. It would safe for me to write that as the organization was making great strides to move forward, financial results and such, the wellbeing of the employees was moving backwards. I can’t say if that reality kept the senior leaders up at night. One thing is for sure, as I look back, it should have.

So what are employees to do? They’re bombarded by messages telling them to save for a retirement that often seems like an impossibility, raise perfect kids that get scholarships to the best colleges, trust in an economy that never seems to be as good as reported, and the list goes on. I have a few ideas, not silver bullets, just some things to consider/try:

  • Make wellbeing a priority. This post could be a starting point for reference.
  • Don’t ignore your wounds. These are the emotional disappointments and failures you’ve never looked fully in the eye. Trouble always hangs around wounds not dealt with. Healing leads to breakthroughs.
  • Leave the organization that refuses to create conditions for good wellbeing. Make this decision with thought and care. Don’t wake up tomorrow and make an emotional jump. However, the problem must be dealt with.
  • Get a coach/advisor/wise-man/woman. This is not a time to go it alone.
  • Look at your bad habits and take responsibility. Like wounds, these need to be dealt with.

Health is undefeated in the game of life-good outcome or bad.

 

Working Through the Insecurities

This is a re-post from earlier this year. It was timely for me, maybe for you too.

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If you’re a man or woman who sees vulnerability as a weakness, this post might not be for you. I still hope you’ll stick around as we work through the insecurities.

Insecurities are like demons or monsters that play the role of human disrupters. These creatures are always lurking in the shadows waiting for just the right moment to remind you and I of:

  • How we failed
  • How our work is not that great
  • How much smarter the guy or gal next to us is
  • How we’ll never be picked to play a major role
  • How we are not worth the love we long for

Now remember, this is a You and I post. We’re traveling together on this war-torn road. Scars and such are a given here.

In the arena of life, insecurities have most in an iron grip. They cast you in iron and demand you become a slave. Some are by design, some by accident. You don’t need to look any further than how medicated western culture is, and the eastern culture is heading there as well. Our relationships suffer and we can’t seem to sustain connection.We use what is found under the sun to distract us from looking at ourselves soberly. It’s an evil thing, our insecurities. I hate to admit it, you hate to admit it, but we are our own worst enemy.

I’m someone who has identified and dealt with most of my insecurities. I didn’t do this alone. I’ve had multiple advisors over the years to help. I’m blessed by their willingness to stick with me through my insecurities. Whether it was my bravado hiding my fear of what people thought of me, or my doubts regarding the quality of my work. They stayed beside me, despite the ugliness. This is love. My friends, most don’t stay. It can be messy, it can be hard work, and it can be embarrassing. Do you have people who will stick with you?

I figure I owe you the ugly side now. We’re a mess, and all of the pop-humanist thought isn’t going to change that. Billions on education, health, leadership, technology, and we’re still slipping away. So many hiding places, so little time. These places provide an escape from our insecurities. Take the man or woman who thinks a promotion or a relationship will fix what is haunting inside. There’s always another rung to climb, a person to possess. Eventually, we only have so many escapes before we get caught. Living under the sun is a rather subtle addiction. You just kind of do it.

So who’s going to clean up the mess?

I’m in this for the few (however many that may be) who decided not to ignore. If you count yourself in that group today, listen in and reach out to me. 

Wellbeing on Your Terms

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We live in the age of the prescription. The list is long and varied. Drugs (legal) are prescribed to mask or fix health issues. Fitness gurus will prescribe workout plans to help you lose that extra 15 pounds. All in all, we’re in an age of being told what to do. Aren’t you a little tired of that? In some areas of life, prescribing is appropriate. However, it can be a slippery slope.

What if wellbeing should be on your terms? What if your uniqueness should drive how you approach wellbeing?

In my work, I help people find wellbeing that fits who they are and who they aspire to be. Wellbeing that sticks is found here. Far too often people exchange their identity for someone else’s. That someone usually lives in a world way beyond the reach. Ceding identity is a recipe for long term failure.

The best approach is to embrace who you are, and the gifts you’ve been given. Sound simple? It is and it isn’t. The simple part is you’ve got a choice in the matter. The complex part is dealing with all the insecurities and fears. This two-headed beast is ferocious. Many people try to lock up the beast and hope not to have to deal with it, or worse, surrender.

I have areas in my life that have taken, for what seems like a lifetime, much effort and time to be at peace with. I don’t always like to look in the eyes of what hurts me, but  making peace allows me to move forward whole and inspired. The trick is having the faith that what lies past your insecurities is the place you’ve always wanted to be. Wellbeing on your terms is the only way to get there.

A Constant State of Thankfulness

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I know it may seem strange that my dog, Bob Marley, would be my source of inspiration and reflection. I’m a dog lover and have been for most of my life. This little guy is seven and has been ill the last month or so. It’s the first time we’ve dealt with major sickness in the time we’ve had him. It caught my family by surprise.

The surprise was found in the nature of a first time, but it also caught me taking his constant companionship for granted. I’ll confess that I always thought of him as a constant, constant as the earth I walked on everyday. I know better.

As Bob Marley has been recovering (too soon to say full recovery), he reminds me everyday that now is what is constant. Epic living is found in that statement. There’s a chance you’re thinking that you’ve heard this story before. More flip advice from a world full of lists and how-to formulas. Maybe so, but ask yourself when you last said thank you for the following:

  • The breath of life
  • Your family (immediate)
  • Your luck
  • Your work (not your employer in this example)
  • People who helped you get to where you’re at
  • Friends who stuck with you when things got ugly
  • Your health

I’m advocating the now because it breeds a constant state of thankfulness. Discovering thankfulness when it’s too late is painful and ripe of regret. You can start now, right now, if you want to.

Why Mindfulness Matters

I posted this over a year ago and I returned to Andy’s TED Talk a couple of days ago. It was a great reminder of a precious gift.

So why does mindfulness matter? It matters because if you’re like me, there is a ton coming at you everyday. Social media, email, work demands, family issues, and the list could go on. I’m so thankful that I found yoga. It has helped me in so many ways with this war (mental in this case) we’re in. The mindfulness and physical lift I get are two big ones that leap out.

In the clip, Andy Poddicombe, points to some insights I plan on expanding in my mind. I want to do a better job of managing my thought-life in the here, and on.

Related articles
Discovering the benefits of yoga
The Legacy Cliff: A Guest Post by Dr. Andrew Thorn

What Big Data is Missing

What big data is missing is behavior change. Yep, good old fashioned behavior change.

I’m struck by the amount of data that companies like Google and SAP kind churn out. Even our friends at Facebook do a good job at this, though I question if it’s worth $19 billion. All of these entities, and more, are producing and analyzing data that can lead to disruptive innovation. A good thing all in all. Our world is changing rapidly because of this.

So why are we such a mess, when we have all of the data for just about anything under the sun?

Let me give you an example of what I mean. There’s tons of data confirming the dangers of distracted driving. Has there been a shift away from this type of behavior? According to the CDC, we have a problem. Do you find it ironic that we enough data to make an educated decision to not text (as one example) while driving, yet continue to do it? How about the amount of sleep we get, and don’t get. Dr. Qanta Ahmed, a sleep disorder specialist, at Winthrop University Sleep Disorders Center in New York City, suggests that Americans suffer from “sleep machismo.” Wall Street’s calling and we have to answer, be damn our mind and bodies.

So what do you do with this?

  • Make a decision and then manage it. John Maxwell is famous for advocating. A heart attack crystalized his understanding here
  • Be humble. Don’t think bad stuff only happens to the other guy or gal. It can and will happen to you. Arrogance is such an ugly thing
  • Have a healthy suspicion of data, research, etc. Do your homework and be fearless
  • Understand what’s important to you. My wife is second in my life, so if big data says communicating my feelings will strengthen our relationship, I’m going to do it
  • Life over the sun is where you need to be. People living there rarely take things for granted and are in the moment

I hope we don’t come to a crossroads where history stands laughing because we were not able to connect the dots between understanding and action. In some ways it appears we’ve already started down that road.

Waiting For the End to Begin

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Saw a young lady yesterday who has multiple myeloma. She is young. I found out about her condition a few months ago, but hadn’t talked to her since the diagnosis. I listened a lot. She spoke much about the importance of prayers, doing things to get through chemo, and doing things that always seemed ok to put off. No time to take for granted now. I was happy to sense that from her.

In my interaction I thought about how we modern men and women often wait until the end, before we start a beginning. It seems like the word late has vanished from our vocabulary. I won’t even go to the words too late. I guess when you feel invincible, time is always on your side.

You do realize we’re all terminal.

I don’t dance with any partner other than life. It feels right and natural to do this. So much of what we do should be about holding on loosely and letting go. We don’t own anything anyway. Sure it feels strange in the beginning and many will think you’ve lost your mind, but it’s what fits. No career, no amount money, no relationship, and no amount of notoriety will be able to substitute. No use in settling for the substitute.

I hope that young lady will be counted as a survivor one day. I also hope that her new beginnings will stick. This is a choice after all, to live over the sun.

10 Reasons I Practice Yoga

Yoga. There are so many benefits in practicing yoga, I could stop here and let you do your own research. But I won’t do that because I want to give you some insight into my experiences with yoga. Here are some random thoughts:

  • Yoga has improved my blood pressure
  • Yoga has help center me
  • Yoga has sharpened my focus on the personhood of God
  • Yoga has built my strength and flexibility
  • Yoga has quieted my obsessive mind
  • Yoga has helped my overall wellbeing
  • Yoga has played a major role in my epic living
  • Yoga has challenged me mentally, physically and spiritually
  • Yoga has helped me see the importance of nutrition
  • Yoga has become a habit

I am no where close to being a master of this art. I am, however evidence of the power that comes from practicing yoga. Talk to your doctor about the risks and rewards, then start slow.

5 Reasons to Be Creative

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I overheard a conversation with an adult family member yesterday. He was lamenting the sad reality of a creative’s existence. You’ve probably heard it before:

“They’re starving, and all artists starve.”

Funny how those who complain about the creative’s plight, often are big admirers of art (life, parenting, music, painting, cinema, etc.). So what gives? Is it really about starving and doing without? Is it really a dance with insanity to do what only seems to make sense to you?

As someone who tried to close and lock the door to my creative wiring, the wiring never goes away. I finally accepted it and learned to celebrate it. That was a crucial awakening.

For those who say retirement, promotions and prestige are the keys to a fulfilling life, that game is already been called.

Here are my 5 reasons to be creative:

  1. The age of the doer is over. Just like many types of change, an age ends before the mass knows and feels it.
  2. You were created to be creative. Not everyone will be a Miles Davis or Daniel Day-Lewis, but everyone has it in them if they are courageous enough to act on it.
  3. Our collective wellbeing is calling out for this-desperately.
  4. The status quo won’t seem so appealing.
  5. Living over the sun will make a lot more sense.

What are some of your reasons for being creative?