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!

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!

Today is Fat Tuesday. Traditionally it was a time when all would purge their homes of sugar and fat prior to Lent. Naturally, one would not want to waste of these ingredients. So arose (in this abbreviated and imprecise history) the delectable pastry known as the Paczi.

More than just the Paczi, Fat Tuesday is often taken to be a day of profound excess. Excess in alcohol, ice cream, junk food, etc. While I fully get behind the mindset of “feast before fast” as it pertains to Lent, one needs to be careful not to slip into gluttony.

That being said… enjoy!

Regarding Lent, this period before Easter is a wonderful time to purify the body, the mind, and the soul from the “junk” that can accumulate over time. Be encouraged to use it this year to focus your efforts in the pursuit of virtue to moderate all things and examine your wants versus needs.

What does this mean? If you are itching for a new 50 inch high-definition plasma TV, perhaps wait until after Lent to by it. During this time, examine your family’s finances and see if that money couldn’t be better spent elsewhere (i.e. paying of other debts). Doing so will also insure that watching it won’t be a distraction from entering in to this season of preparation.

If you are inclined to buy new CD’s or download MP3’s, hold off and offer it up until after Lent. Then before you buy them, evaluate how much you have really missed them. Are you inclined to browse eBay or Craigslist or any other store’s website to check for the newest, latest and greatest? Put it on hold until Easter and see what sort of fruit such actions bear.

The point it to focus on what can be eliminated starting tomorrow, Ash Wednesday, so that your preparation for Easter can be optimal spiritually, physically, and mentally. This even means to moderate your exercise if you are doing too much and it is getting in the way of your vocation. Reflect on these things and how they may or may not impact you. Do it with a brutal honesty. Ask someone who knows you well if you need some outside direction. Those around us often see us more clearly than we do.

Whatever the case is, pursue a simplicity that will bear great spiritual fruit this season. You will be better for it and your Easter celebration will be more involved and life-giving than ever!

Verso l’alto!

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!

From the Washington Post:

Wednesday, January 28, 2009; 12:00 AM

MONDAY, Jan. 26 (HealthDay News) — Almost half of tested samples of commercial high-fructose corn syrup (HFCS) contained mercury, which was also found in nearly a third of 55 popular brand-name food and beverage products where HFCS is the first- or second-highest labeled ingredient, according to two new U.S. studies.

HFCS has replaced sugar as the sweetener in many beverages and foods such as breads, cereals, breakfast bars, lunch meats, yogurts, soups and condiments. On average, Americans consume about 12 teaspoons per day of HFCS, but teens and other high consumers can take in 80 percent more HFCS than average.

“Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered. We are calling for immediate changes by industry and the [U.S. Food and Drug Administration] to help stop this avoidable mercury contamination of the food supply,” the Institute for Agriculture and Trade Policy’s Dr. David Wallinga, a co-author of both studies, said in a prepared statement…

http://www.washingtonpost.com/wp-dyn/content/article/2009/01/26/AR2009012601831.html

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.

Merry Christmas!  Today a child is born.  The light of the world and source of our salvation.  Praise God in all things!

The light shines in the darkness and the darkness shall not overcome it.  That is a line from today’s Gospel.  I was reflecting on it after my morning prayer time while I was working out (miracle of miracles… the kids were not even awake yet!).  A simple line, rich in meaning, yet simple to understand and live.

Christ is our light.  He is my light.  We celebrate that today.  Our call, our commission, is to reflect His light to all in all things.  Christ’s light illuminates our souls so that we can see the state that they are in.  It is like an ever-broadening spotlight.  Early on in our journey of faith we see the big things that keep us from God. Later, as we go deeper with him and the light illuminating our souls gets brighter because we are allowing “more of God” in, we see more and more areas that need work.  This is truly a cause for rejoicing and not despair.  It is an opportunity not simply for self knowledge, but for growing in holiness.

There is of course a circular element to all of this.  The greater holiness that is obtained, the greater the light of Christ is reflected by all that you do.  And in this, the darkness shall truly not overcome it.

Today in the midst of celebration, and even the possible tensions and frustrations that sometimes accompany holidays with family, for whatever reasons, shine the light of Christ.  Act in as perfect charity as you can prayerfully muster.  Act in service and in humility.

Most of all today, just love!

Verso l’alto!

Some years ago a newly married fellow, I found my sweet wife to be rather frustrated buy my exercise habits. It was not that I was not exercising. Rather, it was my timing. I would come home from work, say hello, and get dressed and out the door I went to work out. Especially after kids came along, this became a source of contention. While the value of my exercise to me and to the family was evident, the difficulty was found to lie in expectations. After a long day with our kids, my wife was looking forward to me being home and available to help out with, if not distract the kids. When I came and went as I did, conflict arose.

How to solve this dilemma?

The solution was a challenging pill for me to swallow. It was to exercise early in the morning before heading off to work. And not just early… but really E-A-R-L-Y! This was quite a challenge for me, not the least of which because I was chronically slow to get out of bed. I was the guy who hit the snooze button for an hour before I had any idea what I was doing (and that was with the alarm clock across the room!).

Exercise was and is important. So is my family. I see them as inseparably intertwined in that if I am healthy, chances are (God willing) that I will be around a lot longer to spend more time with my wife and kids. And, being in good physical shape means that I can do a whole lot more with them than otherwise.

So I committed to doing what was best for all involved. I woke up between 4am and 4:30am six days a week to work out. Yes, it took quite a bit of adjustment. In fact, it still does. Occasionally I still fall back into the habit of overindulging on the snooze button. But like the seasons, it is cyclical and it often indicates that I am over-trained. So, I pare things back a bit until my body is ready for the next push.

The point is that exercise is a good thing. Just like prayer time and the various devotions that are available to us. However, because I live in a functioning community (my family), I cannot approach it as though I have no responsibilities to others. I must take them into consideration. More technically sounding, they are a variable in my equation of optimal living that is oriented towards holiness, happiness, and health. If I habitually function as though I am an island (as the saying goes) or as though everything else is secondary to me, then imbalance is introduced into the equation. No more equilibrium. Conflict ensues.

So examine how you do things. Just because it is easiest or preferable for you to fit your workouts, prayer, etc, at a particular time, is that optimal for your spouse and/or kids? Are they even a variable that make it into your equation? Could this be an opportunity to die to self, to humbly act in true Christian charity, and change things up a bit to better accommodate others without making excuses?

My best workouts still take place in the midday. Occasionally on weekends I am able to get a mid-afternoon workout in… and I savor them when I do. Even when I don’t, getting up early (as it best works for my family) is still worth it. Life is much more tranquil as a result. That is the fruit of this sacrifice.

What are the fruits of the way you schedule your life?

Verso l’alto!

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

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!