Archive for the 'Motivation' Category

Mixing It Up a Bit

I know that it has been a while since I last posted.  I have been awfully tied up in numerous things, including digging a garden (a topic for another day).  I have also been experimenting with different workout regimens in an effort to keep it fresh.

In short (because writing on this topic properly is decidely not short), mixing it up by changing lifting routines, alternating cardio intensities, and taking an unplanned day off every now and again as my body dictates, has been a breath of fresh air.  It has allowed me to recover from previous efforts in order to solidify my base for the next push.

Having loosened things up a bit, it is now time to ratchet down the discipline once again for a fresh 12 week push.  Alternating between these two phases, structure and more free flowing, reminds me of life in the Church - fast and feast.  There is a time for each in proper measure and each breathes life into the other…

So be encouraged to… Breathe!

Verso l’alto!

Fasting & Fitness

The question arises most poignantly during this Lenten season: does fasting fit in with a healthy lifestyle? Doesn’t fasting put your body into a, well, fasting state? And doesn’t this mean that when you do eat, you are more likely to not burn those calories as efficiently, but also you will be more likely to store those calories as fat as a result? Wouldn’t it be better to not fast at all in order to maintain my metabolism?

The answer to that is, in this order; Yes, yes, maybe, no!

Fasting absolutely fits in with a healthy a holy lifestyle. The Bible speaks volumes about the effects of prayer and fasting. They go hand in hand. Often times, periods of fasting preempts big changes or decisions, allowing a clarity of spirit and of body. Fasting has always been held to be an extremely fruitful discipline in the Christian walk.

But what about the fasting state? True, eating smaller meals more often keeps the metabolism even and that limiting meals (aka fasting) will likely slow your metabolism down. The question then arise: how can this help me if the goal is to lose weight and be healthy?

That question is partly answered by virtue. Fasting requires discipline and self control, things that are often not stressed in the bulk of our contemporary culture today. To exercise such will power, coupled with prayer, can yield beautiful spiritual fruit. It can help purify the body. And to boot, once the period of fasting is over, you may well have a new appreciation for even the simplest foods.

What is a typical fast like? The most common form of fasting is to eat two very small meals and one normal sized meal, often avoiding meat during that day. Water, coffee, and tea are permitted anytime between meals as needed. The order in which the meals are taken is on the one hand irrelevant, depending on if you are working out that day.

For example, if you exercise on a day that you are fasting first thing in the morning, from the perspective of muscle recovery, you may want to consider eating your full meal after exercising. Then space out your two remaining small meals later in the day. You could of course do your to small meals following by your big meal or even sandwich (poor choice of words!?!) the normal meals between the two small meals.

For the small meals you could choose to eat a bagel or a slice or two of fasting bread, with or without a hardboiled egg. Or one half of a tuna sandwich. Everyone is different and everyone’s limits are different. (Regarding fasting bread, there are some great recipes out there. However, I am currently looking to find/try/create a new one that includes whey protein in it. It anyone knows of one, please forward it to me.)

You could go more limited in your consumption than the normal fast. Such a decision depends on where you are at physically. Experimenting with the austerity of fasting will let you know your limits. As a whole, most folks are capable of much greater discipline and self-denial than they think. Be encouraged to give it a go and unite your efforts with prayer.

A note to reflect on: don’t broadcast that you are fasting. Do yourself up a little better that day. Look a little sharper and stand a little straighter. This is a discipline primarily between you and the Lord, for your benefit. Spiritually you diminish the fruits of this exercise, the fruits of true virtue, by drawing attention to the fact that you are fasting. Can you share it with your spouse, spiritual director or good friend? Sure. They are sources of encouragement and support. They walk with you. They may even be fasting at the same time. However, don’t share it with your average co-worker or other folks that you meet. When tempted to do so, even offer that desire up too!

When your fast is over, just plug back into your normal dietary routine of healthy planning and eating. Don’t stress about how for a day your metabolism might have slowed down a bit. Big deal. The ultimate goal is Heaven. The immediate goal is to be able to fulfill your vocation and Christian lifestyle to a maximum effectiveness and to not be held back by poor health, wherever possible.

I encourage you during this time before Easter: Taste the fruits of fasting and “cast out into the deep” so that you may grow ever stronger, and yet more humbly, in holiness.

Verso l’alto!

Manhood and Fatherhood: Being the hero of your kids

I am reading a book that my wife got me for Christmas. It is entitled “Strong Fathers, Strong Daughters…” The premise of the book is that, in the eyes of our daughters, we are the first man that they love and that no matter what the situation, how we love them, teach them, and guide them affects how they grow into the vocations that they are called to. While I am still reading it, that is the bird’s eye view of it. It comes highly recommended to me and I highly recommend to men and women alike.

As I read about how daughters like to brag about how “tough and mean” their dad is for not letting them do such and such things, something occurred to me. Being tough is more than sticking to your guns and not wavering from what you have spoken. And it is more than lifting weights and being in great shape. It is all of this and more.

When you are faithful in making daily prayer time, your daughter sees it. When you faithfully make your workouts, your daughter sees it. When you moderate your diet, she sees your example. She sees that you don’t make excuses like “I am too tired today” or “I was up too late” or “I just don’t feel like it”. She sees that you are faithful to your duties, no matter how you feel. She sees that it is sometimes pure play to do these things, while other times it is an act of the will. When you continually live this life of faith, her heart is spoken to and an indelible mark is left that will be with her for the rest of her life.

It is in all of these choices that your daughter will see your love. Your love for Christ, for your wife, for your daughter and others around you. She will see these things. And if you don’t have a daughter (or other kids for that matter), this speaks volumes to your sons, and at a minimum is great practice for when you do in fact have a daughter. Start working on it now.

There is more to “Strong Fathers, Strong Daughters” than I have gotten to as of yet. But growing in virtue and holiness, as what pursuing fitness in the proper manner can assist in, will model what character is really about to your daughter, and can only serve to positively influence her life. You may not see it now. You may never see it. But your impact on her is there nevertheless.

When someone has lived a life of greatness, some use the saying “May their memory be blessing”. By extension, by living your own life as one of greatness, no matter how humble or unknown to the world at large, to those around you, may your example of full and faithful living be a blessing.

Verso l’alto!

Doing What You Love, Loving What You Do

We all have preferences in life, in work, and in prayer. Some prefer contemplative prayer. Others are drawn to praise and worship. Professionally, there are those who thrive in a busy, constantly changing environment. Similarly, there are those who function best in highly defined and regimented roles.

Your workouts are no different.

I love you run. It is my favorite flavor of cardio. Hands down. End of story.

If the only workout option for the rest of my life was running, in that regard, I could die a happy man. It is what I identify with the most, even while lacking the prototypical runners build. I more closely resemble a linebacker than distance runner.

Big deal. I love running.

However, my wife doesn’t. Oh, sure, she will do it on occasion. But running just doesn’t fire her up. What does get her going and excited for a workout? Our elliptical trainer. She looks forward to it in a way that surprises me. Put her on an exercise bike and she will be bored silly… or to tears… or both. But the elliptical puts that fire in her belly to get a solid workout in.

Therein lies that challenge for you. Find that cardio workout that you love. The one that you would do regardless of motivations. The one that is play, to paraphrase the late Dr. George Sheehan.

Sure, there are times to cross train for the sake of cardiovascular well-roundedness and to reduce the chances of injury. Such forays even build discipline, given that it may be an act of the will and much more work than play. Even in those times, such exercises can further cement your love of that one special workout, enhancing your ability at it and your enjoyment of it.

Don’t get stuck in a rut. Find what works, then stick with it. Do that, and you are sure to stick with it forever!

Verso l’alto.

Keep on keepin’ on

I have taken almost two weeks off. No, not completely off. I just pared things back a little bit. I was running too ragged and too thin. If it was possible to burn the candle at more than two ends, I would have done it.

So I cut back on the workouts a bit. I had been working hard for the past 6-8 months and I made some wonderful progress. But periodicity, as my body is reminding me, is the key to long-term consistency and progress in the realm of fitness.

Periodicity means alternating between phases of growth and repair. When you are in a growth phase, your eating habits are fairly defined, while allowing some fudge room for the sake of your sanity. Your workouts are also regular and intense.

During a repair or rest phase, you workout less. Just enough to maintain things really. You can also loosen up your dietary habits a bit. The key here is that you don’t loosen things up too much. Nor too little for that matter. Just enough.

You will know when you reach “just enough” by how you feel. If you are feeling full of energy and refreshed, you are maintaining well and eating the way you should, even if it is more relaxed. If you are feeling bloated and somewhat yucky, then you are likely taking too many liberties in food consumption and not maintaining your fitness enough.

So keep it balanced and keep it real. Much like our faith, there are the times of fast and the times of feast. Just develop the sense of where your body should be and get there.

Verso l’alto

Goal-Oriented Racing… and being flexible too!

A few weeks ago, I ran the Detroit Marathon as part of a relay team. No, I did not run the entire race, just a 4.6 mile leg of it. (Is another marathon in store for me in the future? God willing…)

It was an interesting experience for me. Since the conclusion of my days on team sports, most of my athletic pursuits have been solitary. I kind of liked it that way. However, this was new… Running a race as a part of a team.

The team met outside of Wayne State’s medical school, and we car-pooled downtown to park. It was dark, and cold. It was amusing to us how many runners were dressed in such light fare, some insulating themselves with a vapor barrier made out of garbage bags to stay warm. We knew we were not individually running the entire 26.2 miles, so we had the luxury of dressing a bit heavier than most.

As everyone made their shuttle bus connection to the appropriate relay station, I walked over to mine, Relay Station #2 for the third leg of the race. I waited, shivered, and drank Gatorade. Repeat. Repeat. Stand in line for the port-o-potties. Repeat. You get the picture (as an aside, it is amazing to me how many times I had to go to the bathroom the closer that it got to my leg of the race… nerves are just grand, eh?).

Eventually, I heard my number being called out. Around the corner came my teammate, sucking wind but looking amazingly fresh in spite of it. With a hi-five I was off.

No matter what distance I am racing (to use the term loosely), I always tend to start off a touch too fast. The adrenaline is humming through me and it is just awfully exciting to be in a race. This one was no different, except that I reigned myself in before the lactic acid began to build up in my legs.

My strategy for this race was simple; pick another relay runner as my target, pass them, and then start the process all over. Bear in mind that I did not use the folks running the entire marathon distance as fodder for passing as it wouldn’t have been right to count them… but admittedly, they were fun to blow by!

About two miles into it I began to hear a panting over my right shoulder. I assumed it was a marathoner who had found a burst of energy but was sucking wind nevertheless. As I turned to look, I was greeted by an iPod-wearing twenty-something young lady, in much better shape than I, who seemed to be trying to pass me. I would have none of it. I was not gonna get smoked by anyone…

… At least that is what I told myself. My strategy had thus changed from being singularly focused on passing the next runner, to both picking a passing target and fending off passing advances from this young lady. Then things got really interesting.

I almost bumped into her. You see, she was trying to pass me and in the fog of oxygen deprivation (as I too was beginning to suck wind), I did not heard her heavy breathing as she tried to out-flank me. Naturally, I apologized. She graciously accepted the apology just before commenting about how competitive she was… and that she was pacing off of me. “That’s funny,” I said “I was sort of pacing off you.” The exchange continued something like this:

Young Lady: I love passing people. It is such a rush.

Me: Me too! But we do have something of an advantage, in as much as we are only running a short leg.

Young Lady: True, but still fun! I am so competitive!

Me: Yah, you mentioned that! Me too!

And so our small talk went. We advanced around a building a found ourselves in a small pack of runners down by the waterfront. I was pushing hard to keep pace with she who was becoming my nemesis. I though to myself, “at least it is a nice view and the weather is spectacular!”… while my next thought was “Uh-oh…hill!”

Before us stretched a fairly short hill, only about an 1/8 of a mile or so. I fought to keep pace with her. Then I passed her. She dug deep, and soon she passed me. I dug deep again… and “Holy smokes…argghhhh!” A cramp. I developed and enormous cramp and could hardly breath deep. I watched in vain as my impromptu running companion made ground against me, slowly (or not so slowly… kind of immaterial at this point!) pulling ahead.

I had to slow down. Not walk, just slow down and recover a bit. By the time the jabbing knife in my side had worked itself out (seriously, no drama here), she was gone. I picked up the pace again as I looked for her red shirt like a bull in Pampalona. I found lots of red shirts… and you know what? I passed them. However, none of them belonged to her. I kept trying, straddling the line between pain and performance.

As I neared the next relay exchange, I was resigned to the fact that I was not going to catch her. Heck, I couldn’t even see her! With fifty meters to go, I kicked hard and passed one last guy who tried in vain to fend off my last second move… It was to no avail… I beat him!  A small, but welcome consolation.

As I sat on the shuttle that was to take me to the finish area where I was to re-connect with my teammates, I reflected on that which had just transpired. I ran a race and gave the best effort that I could on that day. It wasn’t perfect, and goodness knows it wasn’t always pretty… but it was my best that day. Yes, I really wish that I had not been passed by anyone. At least when I did get passed, I fended off the move for a solid 1.5 miles or so. But, that was not the real lesson of the day.

The real lesson of the day was that when you make a plan for a race (or work, prayer life, whatever) and you attack it with a passion and energy that is infectious, you will inspire and lead those around you. The catch is that the race may not turn out as you planned. It will turn out as God plans, as well it should. So be flexible in your pursuit of holiness. Go after it. Just remember that bumps in the road, curve balls and the like happen. Just keep your head in the game and be flexible.

Not compromising, just flexible.

Verso l’alto!

Chasing Virtue

Someone once said to me that if you are not moving forward in the realm of virtue and working on it, then you are sliding backwards. How true, how true.

The virtue of discipline has a dual purpose in our discussion of fitness and faith. It has been said (although I don’t remember where precisely) that discipline is the one of the foundational virtues of the Christian walk. It is also the virtue that keeps you getting up on time, making your workouts, and making smart nutritional choices, etc, etc, etc.

In my own life, in times that I have lacked discipline in one area of my life, I find that such laziness quickly creeps into other areas as well. Oh, and I tend to take on some poundage as well. My waistline is can actually be a fairly accurate report card of my spiritual life (think long term… a myopic view can be misleading in this case). While this may not be the case everyone, if you can look interiorly and honestly say that it does, then let it be something of a guide.

Verso l’alto!

Pursuing St. Peter - Part II

(Continued from Part I)

… At the taxi stand, every car we approached was not in service. The problem was that they had no sign indicating if the were or were not accepting passengers. This was a waste of valuable time. Luckily though, we found one who agreed to take us to the Vatican.

If you have ever been in a taxi in Rome, you know that it is a life-altering experience. Life-altering in the sense that you are so thankful to be alive afterwards… such that your perspective on life has permanently changed thanks to the seeming recklessness of the journey. Our driver however must have missed the day in class where they are taught to scare the heck out of tourists. If it had not been for the fact that we were trying to make an urgently approaching deadline for our tour, this may well have qualified as the most relaxing taxi ride of my life… instead we were trying our best to contain our frustration at our drivers aversion to speed and the rush hour traffic that slowed us down all the more.

Upon our arrival to the Vatican, our taxi fare was more expensive than we had planned given the extra time it took. Not only that, we were late for our tour by 20 minutes and the last tour of the day had already left. Still, we pressed on in hopes that something might yet work out in our favor.

We arrived at the Scavi office, out of breath from sprinting from the taxi to that point (Note to self - never run towards the Swiss Guard… such actions are not well received…). Leo was there in the office as we burst in, “Leo, we tried (huff, puff, huff, puff) to make it (huff, puff, huff, puff) here on time (huff, puff, huff, puff)… is there anything (huff, puff, huff, puff) that you can do (huff, puff, huff, puff)?

“Hmmmm, you go on tour right now,” he said in matter of fact, semi-broken English sort of way.

“What!?!” we blurted out.

“Yes, you go on the tour right now. The last tour has been delayed and there remains two more slots for you.”

“Praise God!” (huff, puff, huff, puff).

Now, it turns out that because of the higher taxi fare than was anticipated we were 2 euros short to pay for both tickets. Frantically we searched our pockets trying to scrounge up enough to make up the difference. For the first time in the trip, Sarah had some money on her (I carried it all the entire time, except for that day, so that she would not have to worry about it)… 2 euros. Just enough!

(huff, puff, huff, puff)

(huff, puff, huff, puff)

As we walked out of the office, tickets in hand, the tour guide approach saying, “I am sorry that I am late, the previous tour was delayed…”

I won’t go into any detail about the tour except to say that it was simply amazing.

Now to the point - what does this have to do with fitness?

In our attempt to make the Scavi tour a reality for Sarah and I, we had our ups and our downs. As time wore on, it became apparent that there were serious obstacles to us being able to make the tour. But (and this is key) we kept going. We trusted. We remained faithful even when simple humanness begged that we throw in the towel. The result? It paid off. We went on the tour and were blessed (as an added bonus) to experience in a new way the Providence of God’s own hand in our lives in a way that we hadn’t prior to that time.

Consider that most people see where they are at physically and accept this as the best that it is going to get from here on out. They feel that they have peaked and that the chances of regaining the confidence and figure that they once held are slim to none. The obstacles seem insurmountable. How to change this?

Believe that it can be done.

Truly desire that change in your health and your prayer life.

If you do these two things, positive changes are inevitable. You will come to know yourself more fully as you will the Lord. You will develop virtue. You will become a one-person “city on a hill” to witness the example of health and faith that flies in the face of our common daily attitudes and pressures.

Trust.

Believe.

Take heart and have faith.

Persevere, because if you do not, you will never know the riches of the reward at the end of you journey.

Verso l’alto.

Offering it all up, the very best that I can.

When I ran the UPMC-Pittsburgh marathon back in 1999 with my dear friend Leah Yates (now Sister Concepta Louise with the Sisters of Life in NYC), we offered up every single mile for a different intention. One mile was for the conversion of family members who were distant from the Lord. Another was in discernment of my life’s vocation. Still another was for the grace to quick smoking (another paradox of my life to explain another day…).

So the miles went. Mile 10… mile 11… mile 12… mile 13… and so the prayers went. It was a glorious morning for a race. As the day wore on, the temperature increased and each water station was a welcome sight. We grew tired… and we grew weary. But we were sustained on this journey of body and of will by the fact that we were praying. It made the race bearable in a way that I did not quite expect. What it did not do was lessen the pain and discomfort… Rather, it gave it purpose.

I was reminded of that day this morning as I climbed the seven flights of stairs to my lab. Yes, there are elevators. I often cop out and use them. But I am determined to change those patterns of behavior that have put me in the physical and spiritual shape that I am in. That begins with the little things, those decisions that in and of themselves are fairly insignificant, but which can be oriented towards the pursuit of holiness.

Huff, puff, huff, puff. If you had heard me you would think that I was getting ready to blow the house down. My legs were burning and I was sucking wind. “Lord, I offer this up for those most in need of Thy mercy.” I am not sure why I used the word “Thy,” but it does happen… “Lord, I offer this up for those who will die this day.” And so it went…

Firm and resolute, I made my seven flights of stairs. I paused at the top to catch my breath, stretch my calves, and to wipe the sweat off of my brow, conscious that as I walked into the hall someone might think that I was out of shape. Imagine that…

Verso l’alto

Verso l’alto - Towards the heights!

… And so begins a journey of faith through fitness towards a deeper relationship with Christ.You may wonder, what in heavens does fitness have to do with faith?… If our bodies truly are a temple of the Holy Spirit, then the answer is everything. Consider how much of your pursuit of holiness is hampered by sins of the flesh… no, not those sins… rather those of laziness, gluttony, excess…

There is a reason that St. Francis referred to his body as “Brother Ass!”… Yes, we are weak. Yes, we are broken. But grace abounds, and with a touch of discipline, our errant, pleasure seeking ways can be transformed into a true pursuit of holiness and self discovery for the Glory of God! I hope and I pray that through these posts, you may be inspired towards greatness…

Verso l’alto!