exercise

Unleashing the Restful Warrior: Conquering the Frustrations of Resting When You’re Accustomed to an Active Lifestyle

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Resting when you’re sick is often recommended for a speedy recovery. However, for individuals who are used to being active and productive, the idea of resting can feel frustrating and unsatisfying. I’m writing this today because I’ve been sick the last 2 days and I’m trying to get myself into a place where I can embrace the downtime. It’s hard. My meditation is physical activity and I’ve been stuck inside! In this blog post, we will explore the reasons why it can be challenging to embrace rest when you’re accustomed to an active lifestyle and provide insights on how to navigate this struggle effectively.

  1. Reduced Physical and Mental Stimulation: When illness strikes, our activity levels naturally decrease. The reduced physical and mental stimulation can leave us feeling restless and bored, particularly if we’re used to being engaged in various activities. The lack of stimulation can magnify the perception that resting “sucks.” To combat this, explore alternative ways to stimulate your mind, such as reading books, listening to podcasts, or engaging in light creative activities that don’t strain your body.
  2. Break in Routine: Being sick disrupts our regular routines, which can be unsettling for those accustomed to a structured lifestyle. Suddenly shifting from being active and productive to resting and recuperating can feel disorienting and leave us with a sense of unproductivity. To cope with this, establish a modified routine that incorporates elements of rest, self-care, and low-intensity activities. Having a semblance of structure can help alleviate the discomfort of a disrupted routine.
  3. Loss of Control: Illness often forces us to slow down and rely on others for assistance. This loss of control over our activities and the feeling of dependency can be frustrating, especially for individuals who value their autonomy. It’s crucial to recognize that accepting help and allowing ourselves to rest is not a sign of weakness, but rather a necessary step toward healing. Embrace the support around you and use this time to practice self-compassion.
  4. Fear of Falling Behind: If we have responsibilities or commitments that need to be put on hold due to illness, the fear of falling behind or not meeting deadlines can weigh heavily on our minds. It’s essential to communicate with those affected by the situation and prioritize self-care. By focusing on your recovery, you’ll be better equipped to tackle your obligations once you’re back to full health. Remember, your well-being should take precedence over any temporary setbacks.
  5. Impatience for Recovery: Active individuals often have a strong desire to bounce back quickly. Resting can sometimes feel counterproductive, leading to impatience and a temptation to push through the illness rather than allowing ourselves the necessary time to heal fully. It’s important to recognize that rest is an integral part of the recovery process. Embrace this period as an opportunity to nurture your body and mind, knowing that it will ultimately facilitate a faster and more complete recovery.

Conclusion: While it may be challenging to embrace rest when you’re accustomed to an active lifestyle, it’s crucial to prioritize your well-being during times of illness. By understanding the reasons why resting can be difficult and implementing strategies to navigate this struggle effectively, you can embrace the healing power of rest without feeling frustrated or unproductive. Remember, allowing yourself the necessary time to recover fully will not only benefit your health but also contribute to your long-term productivity and overall well-being.

Harnessing the Power of Exercise: A Holistic Approach to Boys’ Mental Health

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Friends, we’re living in an era where our world is expanding and competition is intensifying – not just within our own neighborhoods, but on a global stage. Our American kids are battling it out with bright minds from India, China, and beyond for jobs and resources. It’s no wonder we’re eager to offer our children every possible advantage.

You want your child in the best schools, soaking up knowledge, sweating hard work, and acing those report cards. You want them to head into the world armed with the tools to conquer whatever challenges they face. So, if your boy is having difficulty staying focused, it’s only natural to consider medication that promises to boost concentration. If a doctor recommends it, it must be safe, correct?

However, we must pause and question – are there alternative routes to this destination? Have we, as a collective, tacitly decided to medicate our kids with stimulants in an effort to edge out the competition? Is this really the optimal path we want to tread?

I believe it’s crucial to remember that boys, by their very nature, are bundles of energy. Maybe our focus needs to shift towards creating more opportunities for physical activities for our young ones. This could be the transformative change our children need, and it might just set them on a healthier, more balanced path to success.

I recently stumbled upon a study that illuminated the compelling efficacy of physical exercise in treating depression and anxiety, it resonated with me deeply.  We’re all aware of the physical advantages of exercise, but its psychological benefits are often overlooked. It releases endorphins, our brain’s natural mood elevators, making exercise a kind of natural antidepressant.

But just how effective is exercise compared to medication when it comes to mental health?

A meta-analysis led by Cooney et al. in 2013 drew an intriguing conclusion: exercise can be a potent remedy for depression, with effects similar to antidepressant medication. Equally fascinating, a study by Wipfli, Rethorst, and Landers[^6^] indicated that exercise significantly alleviates symptoms of anxiety.

So why am I so fixated on exercise as a first-line treatment, especially for young boys?

Well, it’s simple. First, physical activity instills healthy lifestyle habits that can protect against various health complications down the line. It improves self-esteem and body image, critical to a young boy’s mental well-being. And let’s not forget the undeniable stress relief and social interaction it provides, especially with team sports.

Now, the important thing here is not to demonize medication. It has its place, and it has proven to be a lifeline for many. But as fans of my work know, I’m always in pursuit of methods that offer broad, systemic benefits with minimal side effects. And here, my friends, exercise outshines medication. It provides lasting benefits that extend far beyond the cessation of an exercise routine, unlike medication whose effects typically wear off once it’s discontinued.

In conclusion, our objective isn’t just to manage symptoms, but to empower boys to grow into healthy, balanced adults. The role of exercise extends beyond immediate relief and instills a habit of wellness that can shape a lifetime. It’s high time we lace up our running shoes before reaching for the prescription pad.

Remember, this is a complex issue, and professional consultation is always key. Exercise should be viewed as a powerful supplement to a treatment plan, not a replacement for professional help when it’s needed.

  1. National Institute of Mental Health – Anxiety Disorders: https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml
  2. Medical News Today – Exercise vs Medication: https://www.medicalnewstoday.com/articles/is-exercise-more-effective-than-medication-for-depression-and-anxiety
  3. Mayo Clinic – Exercise: 7 benefits of regular physical activity: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
  4. WebMD – Exercise and Depression: https://www.webmd.com/depression/guide/exercise-depression
  5. Cooney et al. – Exercise for depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772979/
  6. Wipfli, Rethorst, Landers – The Anxiolytic Effects of Exercise: A Meta-Analysis of Randomized Trials and Dose-Response Analysis: https://pubmed.ncbi.nlm.nih.gov/18785356/
  7. Centers for Disease Control and Prevention – Benefits of Physical Activity: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  8. HealthyChildren.org – Physical Activity Improves Quality of Life: https://www.healthychildren.org/English/healthy-living/fitness/Pages/Physical-Activity-Improves-Quality-of-Life.aspx

Don’t Skip Leg Day – Doing the Hard Shit that Matters (and 12 hard things you can start doing now)

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I hate leg day.  It’s my least favorite workout of the week.  Squats suck, lunges suck, any workout with an eastern european country’s name attached to it, (I’m looking at you Bulgaria) suck.  

All of that said, no other day promotes body symmetry, fat loss, functional movement, joint health, body composition and muscle conditioning better than leg day.  Skipping leg day means you are going to miss all of these benefits.  If you are going to work out and take care of your body, why would you half ass it?  It makes no sense, you can’t skip leg day!

I like to think of things that are easily avoidable, but detrimental if avoided, as leg day items.  What am I skipping or not doing or doing that is an act of avoidance that I should be doing and confronting head on?

What are a few tough things in life that are like leg day?  What are the necessary tasks that must be done to help you make the most out of your life?  What are often the hard things to do that if not done, will create imbalance, mental and physical deterioration and  lead to a life lived without meaning?  I’ve listed 12 below and have added the why in a list below this list (I know, totally Meta!)

  1. End toxic relationships (this could be a friend, a significant other, a job or a supervisor)
  2. Learn a new skill
  3. Question the assumptions (especially your own and those within your own echochamber)
  4. Saving instead of Spending and investing those savings for gratification delayed
  5. Watching what you eat and not regularly overindulging 
  6. Reading (or listening if that’s your jam)
  7. Learning how to communicate to other individuals, groups and crowds
  8. Making new friends as an adult
  9. Meditating and being present
  10. Volunteering, Serving or Contributing to a cause
  11. Creating something new and publish, launch or display it for the world to see
  12. Be Constantly honest, to yourself and others

What are you going to get out of doing all of the things above?  Let’s take a look and see.

  1. End toxic relationships (this could be a friend, a significant other, a job or a supervisor)
    • Toxic relationships are relationships that have more negative benefits than positive benefits.  They’re the relationships that if you were to look in from the outside, you’d ask, why is that person in this relationship?  
    • If you are a nice person, these can be especially hard to get out of because you don’t want to offend.  WHO CARES!  GET OUT!
    • Stop calling this person, stop answering this person’s calls or texts and get out.  If this is going to affect other relationships, get out of them as well.  We have 80 – 100 years on this planet and there are BILLIONS of people you can associate with.  Get out of your fear bubble and find people who will bring you up, not down.  They’re out there.
  2. Learning New Skills
    • First, there is scientific evidence that learning new skills consistently throughout your life decreases your risk of dementia later in life.  
    • The more skills you have, the more people are going to want to be around you because you’re an interesting person who knows how to do shit.
    • The more skills you have, the more opportunities you will be presented in life
  3. Questioning Assumptions (Especially your own)
    • Here are examples of common assumptions folks once believed
      1. The Earth is flat
      2. The Earth is the center of the universe
      3. Humans will never figure out flight
      4. Humans catch warts from licking toads
      5. Thomas Crapper invented the toilet (I was bummed this wasn’t true)
  4. Saving instead of Spending and investing the savings
    • You will never get rich by earning and spending, you need to create your own avenue to compound your dollars
      1. Buy stocks that pay dividends
      2. Buy businesses that produce cash flow
      3. Buy homes and rent them out
  5. Watching what you eat and not overindulging
    • If you don’t want diabetes, congestive heart failure or other diseases that are caused by being overweight, don’t overindulge.  Abs are made in the kitchen, brah!
  6. Reading
    • It’s been said that the average CEO reads upwards of 60 books a year and the average worker reads one.  
      1. I don’t know if the above statement is true, but I’ll stand by the fact that reading and constantly inputting information in your mind that is designed to educate will get your further
  7. Learning how to communicate
    • Unless you are an individually brilliant performer that is once in a generation at whatever skill you do, you are going to need to communicate at some point!  Warren Buffet once said the greatest investment he ever made was in a Dale Carnegie public speaking course.  
    • To get what you want in this life, you are going to have to communicate well with others.  If you don’t do this naturally, it’s a skill that can be learned, no matter how painfully shy you may be.
  8. Making new friends as an adult
    • Your network is your net worth.  Don’t be stuck.  Making friends as an adult can be hard.  It’s easier to stay in your shell.  It’s easier not to risk rejection. It’s also incredibly rewarding to surround yourself with people who help you become the best version of you, always!  
    • Talk to people, invite folks into your life that you admire and take the risk.  Personally, all of my best friends have been made as an adult!
  9. Meditating and being present
    • Researchers at the Columbia University Medical Center claim meditating can change the structure and function of the brain through relaxation, which can: Reduce stress, anxiety, depression, increase focus, learning concentration, improve memory and attention span.
  10. Volunteer, Serve or Contributing to a cause
    • There are myriad benefits to paying it forward in life.  However, none more so than the sense of self that is built from it.  When you live life to serve a purpose greater than yourself, it brings the rest of your being up with it.  
    • Studies have also stated that service can help increase self-confidence and life satisfaction, combats depression and even helps you stay physically healthy.
  11. Create
    • Creativity has a compounding effect.  When you create once, you’ll create again and again.  You’ll find that if you create in your spare time, you’ll be more creative in your work, with your family and you’ll get bored less often!  
    • You can also parlay your creativity into additional income streams.  You could create a business, publish a story or find new friends through new interests.
  12. Be Constantly honest, to yourself and others
    • There are few benefits to lying.  In fact, it’s advice that goes as far back as the 10 commandments, rules followed by the 3 Abrahamic religions of Judaism, Christianity and Islam.  
    • Many of the most successful investors and business people today practice “radical transparency” which is extreme honesty.  It’s a practice that continues to create successful people and is still to this day, is hard to follow!

Now go do some hard shit and remember, don’t skip leg day!

A Workout Routine You Can Always Fall Back Into

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Fitness is a lifestyle.  All you need to do is give 1 of your 24 hours a day to your health.  There is no excuse, there is only health.  Without health, you will die.  Give this hour to yourself and live a better, happier life.

Throughout life, you should have different physical goals and try to accomplish things you’ve never tried.  Train for a marathon (I’ll have a post later about my 3 month 5K to Marathon training), go rock climbing, do a martial art or compete in sports.  Compete in team sports and compete in one on one sports.  It keeps you sharp and again, happy.

I’ve personally found that between times that I’m training for a specific goal, I easily fall into training lulls.  I’ll go to the gym without a purpose or plan.  That’s when workouts become cumbersome, ineffective and sometimes, pointless.  What I’ve found however, is that trying to get stronger has never served me wrong.  Below is a routine that I once spent a year doing and have found that is an incredibly easy routine to do for short or long term periods between training for goals and also, show results.

The routine is anchored in Bench Press, Barbell Squat and Dead Lift.  There are also days for your ancillary muscles, shoulder and arms.  If you are in your 20s, you should be working out 5 days a week.  I’m 42 and maintaining a 5 day a week gym schedule 80% of the time.  You could get away with doing just 3 days a week and I’d recommend simply doing Chest, Back and Legs if so.  I’d also ask you to do 2 days of cardio. My compromise when necessary is 4 days.  

It’s important to maintain your physical health.  If you do not, you are more likely to die of diseases that can be avoided.  Maintaining good physical health is a powerful kicker for your mental health as well.  Every time you exercise, endorphins are released.  An active lifestyle is guaranteed to make you happier.

Each workout below is going to take about 40 minutes if performed properly.  Properly means taking 2 minutes between reps, lifting with proper form and as heavy as you can to get up to 5 reps.  That leaves 20 minutes for cardio at the end.  Here’s how I split up my cardio days personally.  

  1. Walk Backwards on the treadmill – great for knee health and explosiveness.  Start slow (3 MPH) and move up 0.1 or 0.2 MPH per week until you max out.
  2. Run and keep your forefoot form.  Start slow (4 MPH) Move up 0.1 or 0.2  MPH per week until you max out.
  3. Stairs – Run up and down stairs for 20 minutes, bonus if your gym has stairs set up for you to run up and down!
  4. Set a treadmill for it’s max incline (most likely around 15%).  Start slow (3 MPH) Increase by 0.1 or 0.2 MPH per week until you max out
  5. Sprints – Sprint for 1 minute, as fast as you can, recover walk or jog for 1 minute.  Do this until you can go 20 minutes, then increase your sprint speed by 0.1 or 0.2 MPH until you max out. I like starting at 5 MPH for rest and 7 MPH for sprint, then increase until you max out.

Below is the 5 Day routine you can always fall back on.  However, before we go into the routine, I have a few guiding principles.  

  1. If you aren’t doing full movements you are cheating.  You will have to lower the weight at first, but you are going to get better and fuller workouts.
    1. Squat Ass to Grass – get as low as you can possibly go and even exaggerate further to go lower.  
    2. Touch the Bar to your Chest when you bench press.  Go all the way down and all the way up.  Count 1, 2 down and 1, 2 up.
    3. When you do pull ups or chin ups, take your arms all of the way down and lift yourself all the way up.  Do this without kipping (kicking).  
      1. This isn’t to say kipping pull ups aren’t effective, but save them for cross-fit workouts.
  2. Lift as heavy as your form will allow.  For major muscles this means you can only do around 5 reps during each set, for minor muscles its maxing out around 10.  
  3. Ego is not your amigo – don’t lift anything that feels like it’s going to hurt you.  You’re not impressing anyone at the gym, you are doing this for yourself.  
  4. Finish with 20 minutes of cardio.

Here is my 5 day Routine:

Workout 1: Push Day Chest – 3 sets each | Warm up is not a set

  • Bench Press w/ Warm Up
  • Incline Bench Press
  • Dumbbell Bench Press
  • Triceps Pushdown
  • CARDIO – Walk Backwards on a treadmill – 20 min

Workout 2: Pull and Calves (Back Day) – 3 sets each | Warm up is not a set

  • Barbell Deadlift (Do Warmup)
  • One Arm Dumbbell Rows
  • Pull Up
  • Calf Leg press – Single Leg
  • CARDIO – Stairs

Workout 3: Upper Body and Core (Shoulders) – 3 sets each | Warm up is not a set

  • Exercises: Seated Dumbbell Press (Warmup)
  • Dumbbell Side Lateral Raise
  • Dumbbell Rear Lateral Raise (Bent Over)
  • Weighted Sit Ups
  • CARDIO – Max incline on treadmill

Workout 4: Legs – 3 sets each | Warm up is not a set

  • Barbell Squat (Ass to Grass) w/ warm up
  • Dumbbell Lunge (full extend)
  • Leg Curl (Lying or Seated)
  • Leg Press Calf Push (Full extend)
  • CARDIO – SPRINTS

Workout 5: Upper body and Core (Arm Day) – 3 sets each up to 10 reps

  • Close Grip Bench Press 
  • EZ Bar Curl
  • Dumbbell Hammer Curl
  • Planks (around the world)
  • CARDIO – Proper Run form running / jogging

Now that you have a guide, you can mix and match these exercises in for your different muscles.  However, remember, there is no replacing Squats, Deadlift or Bench Press on their days.  Everything else, have fun with.

Chest

  • Barbell Bench Press (incline and flat)
  • Dumbbell Bench Press (incline and flat)
  • Cable Flys
  • Dip
  • Weighted Push ups on handles

Shoulders

  • Overhead press (Seated or Standing)
  • Military Press (Seated or Standing)
  • Dumbbell press (Seated or Standing)
  • Arnold Dumbbell Press
  • Dumbbell Front Raise
  • Dumbbell Side Lateral Raise
  • Dumbbell rear lateral Raise (Bent over or Seated)
  • Barbell Rear Delt Row

Back

  • Barbell Deadlift
  • Barbell Row
  • One-Arm Dumbbell Row
  • Pull Ups (Full Extensions)
  • Chin Ups (Full Extensions)
  • T-Bar Row
  • Lat Pull Downs (Wide Grip or Narrow)
  • Seated Cable Row (Wide Grip or Narrow)

Biceps (It’s a show muscle!)

Barbell Curl

  • EZ Barl Curl
  • Alternating Dumbbell Curl
  • Dumbbell Hammer Curl
  • Chin Up

Triceps (The working muscle that does the damn thing!)

Close Grip Bench Press

  • Seated Triceps Press
  • Dips
  • Lying Tricep Extensions (Skull Crushers) Be careful!
  • Tricep Push Downs

Core (Remember – Abs are made in the kitchen, but assisted in gym!)

Captain’s chair Leg Raise

  • Hanging Leg Raise
  • Lying Leg Raise
  • Crunch
  • Cable Crunch
  • Weighted Sit Ups (on floor or on decline bench)
  • Plank
  • Abdominal Roller

Legs (Don’t skip leg day – it’s your success creator)

Barbell Squat (Ass to Grass)

  • Barbell Front Squat (Ass to Grass)
  • Hack Squat on a sled
  • Leg Press
  • Lunges (Full Extensions, walking, in place, forward or backwards)
  • Romanian Deadlift (Barbell or Dumbbell)
  • Leg Curl (Lying or seated)
  • Standing or Seated Calf Raise 
  • Leg Press Calf Raise

There you have it.  Now get off your butt and get to the gym.  It’s on you to take care of you, don’t forget it!

The Importance of Branding Yourself and Some Guiding Questions For You Who Haven’t

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I had a buddy in high school who used to fire bottle rockets out of his hindquarters, had people pay him to watch get crazy piercings and would get naked parties because he was the “fat naked guy.” This was his brand. I won’t give his nickname as to not incriminate him, he’s changed very much from those days. His brand was the big naked crazy guy. He was also one of my buds.

I have another very close person in my life who grew up in apartheid Zimbabwe. He couldn’t walk on the sidewalk until he was 14 years old. He was the only black kid in his high school and he had to bust his ass through primary school to have an inkling of a chance to even get to high school. Then to get to college, this guy organized a 120+ kilometer run (just over 3 marathons) over the course of 3 days from his high school to the country’s capital to raise money for an orphanage. He didn’t realize when he was organizing this run that a scholarship would be the result, but it was!

This guy branded himself as the guy who will get shit done. By 27, apartheid was lifted and he ran a company with 4,000 employees. By 40, he chaired multiple publicly traded companies and by 50 he retired. His brand was that of an executive. He was a leader. He was a capitalist. He told me that he branded himself as all of these things early and he never stopped!

We are all responsible for the brand we want to project for ourselves. This is something we need to start thinking about now and forever. What do we want to be, how do we want to be perceived and how are we going to start projecting that image out to the world?

This is not something we are taught in school and I think it’s a shame. Our brand is our everything. Who the hell are you?! If this is something you haven’t thought about, it’s something you must begin to think about. We are one in a world of billions. We are competing for jobs, attention and resources. What are you going to contribute? What are you going to create or what are you going to add value to?

If you haven’t started to think about your personal brand, I want to give you a homework assignment. This is real, it’s grown up shit! If you want to grow and compete, you need to start thinking about this.

Here it is, before you do anything else, write down these questions and answer them.

  1. Do you have a superpower? Is there something you can do better than anyone else, or even better than most?
  2. If you could picture your dream self in 5 years, what would that dream self look like? This could be physical, mental, financial, social or all.
  3. What do people praise you for and what do you want to be praised for?
  4. What gets you fired up? What makes you the most excited version of you?
  5. Now, a bit deeper into the woods — How do I define myself and why do I matter?
  6. What’s my mission in life and what do I believe in?
  7. Finally, what would you do if you knew you couldn’t fail?

Answer these questions and remember, we are the authors of our own destiny. We can be the crazy naked guy at parties or we can run industries, let’s go make something happen!