Taking Inventory of What Works and What Doesn’t

When I’m feeling off, I want to know why that is so I can fix it. What’s going on in my environment to cause it. I try to figure it out because in our every changing world that’s full of distractions, stress, controversy, and temptations, I like to know what’s going on with me. I think it’s the only way to stay sane and healthy.

So maybe I missed a workout. Or maybe I haven’t done the activity that I’ve been wanting to do. Like go skiing or hiking. Maybe I need to pick up the phone and call a friend or a loved one. Maybe I’m missing that connection that can only come from a familiar voice. It could be that I’ve been indulging too much in foods outside of my normal diet. Poor quality foods that contribute to poor sleep, poor workouts, and poor moods. And once I’ve done my assessment, and figured out what’s going on, I get to work on making changes. 

I try to act on what I believe to be the culprit. It doesn’t always take right away. Sometimes it takes a few days. Sometimes I’ll have a bunch of starts and stops.

Like with diet, which is easy to visualize. I might realize that I’ve been having too much dairy. I’m pretty lactose intolerant. The only dairy I can really tolerate Is Greek yogurt. Problem is I love cheese, milk, and rich yogurt with the buttermilk cream on top. So it’s very easy for me to throw caution to the wind and indulge, only to find myself not feeling great, and not realizing how I get there. Until I start assessing it.

Sugar is another good example. In my normal routine I don’t consume added sugar. But if I go on vacation I always allow myself to indulge in sweet treats. Problem is sugar cravings don’t stay abroad. They follow you home. It can take a week to 10 days to wean off sugar and kick those cravings. All the while not realizing why I feel so lousy. It takes that internal assessment to realize what’s going on.

Sleep is another good one. I read this quote, “if you don’t know what it is you need, it’s probably sleep.” So true. I think about that one all of the time when I’m going through my assessment. Nine out of ten times when nothing else is working, it’s sleep that I need.

It works in the opposite direction as well. When I’m feeling really good and full of energy I like to understand why so I can keep it going and replicate it in the future. Usually when I’m feeling good it’s because I’ve foubd a good cadence with my workouts. Not too intense to leave me drained, but intense enough to feel accomplished and see results. 

Lately the best days have been ones that start with writing. Whether that’s stream of conscious writing that clears my head, or jotting down more thought out ideas like this one. I find that how I start my day is the biggest indicator to how my day will go.

If I get time to myself to write or read or exercise, then my day generally goes pretty smoothly. My mood and energy levels stay pretty stable. Conversely, if I start my day by picking up my phone or opening my laptop, the rest of my day is a struggle. In the former I’m getting to engage with my mind or my body first. In the later I’m at the mercy of whatever pops up on the screen, and most of the time it’s not good. Most of the time it’s something that sets off my emotions and my adrenaline and dumps a bunch of cortisol into my veins.

I think that while this might sound like a lot of work to constantly be analyzing, it is the only way to live your best life in a chaotic world filled with temptation and distraction. There are so many inputs that are out of our control that we need to understand how they are all impacting us if we want to be our best. 

If you’re doing it right it becomes easier. If you do it often you start to recognize patterns (like the ones I mentioned above). The more often you notice them the quicker you’ll be at identifying them, and the better you’ll be at eliminating things (activities, foods, people) that no longer serve you. Which also makes more room for things that do. 

I realized a few years ago that alcohol no longer served me, so I gave it up. I realized a few years ago that triathlons no longer served me, so I stopped training for them. The void left by alcohol made room for psychedelic substances that have helped me physically, mentally, and emotionally break through many barriers. The time I was spending training for triathlons is now spent strength training (my first true love), and writing. Two activities that I have found a lot more rewarding.

The people I’ve cut out, the social media I’ve deleted, has allowed me to foster better relationships with the people closest to me.

I think that in today’s world there is just so much that we all need to consider each day. And if we’re not constantly doing honest assessments of where we are, then it’s very easy to end up down a path we don’t want to be down. The distractions and temptations are too much and too abundant. We need to be vigilant keepers of what’s making us feel better and what’s not. And we need to do more of the former and none of the latter. 

Pay Now or Pay Later

Every night before I go to bed I stretch for 5 - 6 minutes. I stretch not because I want to, but because I have restless leg syndrome. I stretch my calves, my hamstrings, and sometimes my glutes. If I don’t, and sometimes even if I do, my legs will ache with a nervous energy mimicking anxiety. And I can’t fall asleep.

I’ve been doing it for so long now that it’s part of my night time routine. But I hate doing it. Most nights all I want to do is get right into bed. Part of the reason I hate doing it is because it takes time and a little bit of extra effort. I know that after I floss, brush, and pee, I have to stand at the foot of the bed and go through my routine, while my fiancé gets tucked in.

It’s only 5 minutes, but when I’m ready to go to bed it feels like such burden. Which is why I sometimes skip it. Pray my legs don’t bother me, and jump into bed. But I almost always pay for it. Tossing and turning until the aching in my legs becomes too unbearable and I’m forced to get up and stretch.

But what’s the tradeoff? If I stretch, 9 out of 10 times I am able to fall asleep quickly and stay asleep. If I don’t stretch, 9 out of 10 times I’m tossing and turning for 10 - 20 minutes before I get up to stretch anyway.

So if I stretch, it costs me 5 minutes. If I don’t stretch, it costs me an additional 10 - 20 minutes.

Yes it’s annoying. Yes I wish I didn’t have to do it. But sometime you have to do things you don’t want to do. And our lives are filled with examples just like this one each day. When putting in the minimum amount of effort required in the beginning will save us time and effort in the end. But most of the time we still don’t do it.

You really want to be healthy and lose weight, but you don’t want t take the time to prepare lunch for work. So you’re forced to pick something up. Something that is not as healthy. More expensive. And cuts into your lunch break as you wait for it to be made.

You want to get active and start exercising but you don’t want to wake up early to fit in a workout. Days, weeks, months go by, and before you know it you’ve gained more weight, and now you have to dig yourself out of a bigger hole, magnifying the effort required.

You don’t want to waste time going to the DMV to get your license renewed, so you put it off. As the expiration date of your license gets closer you stress about it. Then you miss the renewal deadline. Now you have to go to the DMV anyway, and now you have a bigger fee to pay.

Your shoulder is bothering you, but you don’t want to go to the doctor. So you push through it. One day you feel severe pain running through your shoulder and your bicep. A few months ago you had a small tear, now you have a full tear that requires surgery, physical therapy, and months of being inactive.

Over and over in our lives we create more work for ourselves because we’re unwilling to put the effort in at the beginning. When the issue first arises. When the thought first crosses our mind. But what feels like work and a waste of time now is actually an investment and insurance that you won’t have to deal with it later on down the line.

Pay now or pay later. Your choice.

Perspective is Everything

SPOILER ALERT

It’s day 2 of Alone, Australia 2023 (new on Netflix), and 3 people have already gone home. One due to illness, two by their own choice. 

On night one it rained, soaking the camps of all 10 contestants, and dousing their fires and the surrounding areas. For most of the contestants it was just an unfortunate way to start a very difficult challenge. After getting setup on day 1, night 1, they had to spend day 2 starting over. Not a good use of energy or time when calories are limited and day light is always working against you. But for most of them after a moment of acknowledging their wet clothes, grieving their lost fire, and assessing what they needed to do to fix their shelter, they got to work. But that wasn’t the case for the two contestants who would tap out less than 24 hours after being dropped off.

For them it was all too much. A fatal blow they never saw themselves recovering from.

We (my fiancé and I) watched in amazement as they unraveled and let their fears take hold of them, paralyzed from being able to doing anything constructive. They paced around in circles talking to themselves about how bad the situation was. They mumbled repeatedly about how with everything wet they’d never get another fire started. Meanwhile, unbeknownst to them, at every other camp fires were being re-started, or not used at all. One guy chose to forgo the use of a fire until it got colder. He and a couple of other contestants caught rain water to drink so they wouldn’t have to boil any.

At one point the female contestant who would go home made a half-hearted attempt at starting another fire. And when it didn’t work out, she broke down and started counting the minutes until she would call for extraction. She looked around at the beautiful dense forest surrounding her with it’s trees covered in a rich green moss, and said “it’s so dark in here, I need to get out.”

Both contestants that left got picked up with pictures of their families in their hands. They had spent the whole morning of day 2 grasping at those photos. They used them as part of their rationalization to leave. They had a great life back home. Children and spouses they loved and missed. They told themselves that they could go. That they had nothing to prove.

But having something to prove and challenging yourself is precisely the reason that you sign up for this show in the first place. You know that you are going to be alone, separated from all of civilizations, including your family and loved ones, and that you’re going to have to fight to survive in a harsh environment with limited resources. That is the show that all 10 participants signed up for. The only difference is perspective.

It’s clear to me that the two people that went home on day 2 were checked out before they even got there. They just needed an excuse to hang on to so they could convince themselves that it was ok to leave. They entered the competition with that mentality. And when the rain came it was a blessing from god. They could pack it in. The rain literally and figuratively extinguished their fire. 

Instead of looking past it and realizing that it was only day 2 and they had time to course correct, they allowed it to occupy permanent residence in their head. They dwelled on it until it got so big that they couldn’t overcome it. All of the fears and anxieties they had before the show swelled in their brain like a balloon. Until there was no room for anything else.

And while these two people spent their mornings unravelling and complaining about their mis-fortune, 8 other contestants at 8 other camps in the exact same situation, went about their day assessing what they needed to do to survive and acting on it. Rebuilding shelters. Hanging wet clothes to dry. Building fishing poles and nets.

It’s an amazing example of the power of perspective and mental fortitude. And how important it is to be able to push through if you want to achieve the goals you set for yourself. How you prepare mentally is just as important, if not more important, as how you prepare physically. 

A few years ago a friend and I set out to summit a mountain together. Our first 14er. The day before we were set to go he said to me, “what if we don’t make it to the top?’ I turned to him and said “what other choice do we have?” 

Perspective is everything.

Avoid Whatever Your "It" Is That Tempts You

We can’t stop ourselves from consuming things we know we shouldn’t. Which is at the root of all of our problems. Which is why the best way to not do that is to stay as far away from them as you possibly can. Don’t keep it in your house. Don’t go to places that have it. Don’t hang out with people who do it. “It” is whatever you’re imagining it to be. Drugs, alcohol, cigarettes, processed food, sugary food, fried food (aka, food that isn’t food). 

Whatever “it” is to you, stay away from it. Don’t put yourself in a situation where you’re going to be tempted to do it. It feels too good. It tastes too good. It is too hard to not do when you’re around it. 

But that’s the problem. Temptation lurks around every corner. At every dinner table. At every house. At every store. It even lurks at historically safe space like the doctors office and the hospital. 

We’re simple creatures. We want to feel good right now. We want relief immediately. We don’t want to feel uncomfortable now, and wait to feel good later. Especially when we know that right now is possible. We’ll deal with the issue later. Address it when we need to.

So that’s what all of the products and substances prey on. The need to feel gratified right now. Phones, screens, apps. Drugs and alcohol. Medications. Supplements. Food that isn’t food. They prey on the innate desire to fix right now, but they ignore what’s really wrong. They put a mask on it. A band-aid. They provide temporary relief that ignores the problem.

But eventually the problem grows too big and the mask no longer works. And by then it’s too late. Time has run out. The problem has grown too big and even a real solution with no longer suffice.

Avoid it. Address the problem.

Expectations vs. Reality of Food Prices

As Americans we expect everything to be cheap. Including our food. But very few people understand how it actually works.

Over the last few weeks I’ve heard from so many people complaining about the rising cost of eggs, which is being driven by a fresh outbreak of avian bird flu. Avian bird flu largely impacts factory farmed chickens where it’s common for hundreds of thousands of egg laying hens to occupy the same living quarters. Very often with little to no room to move. These birds live, eat, breathe, sleep, and defecate all in one place.

Hundreds of thousands of birds living on top of each other. So when there is a flu outbreak, it’s typical for a whole flock, a whole warehouse of birds that is, to be culled at once. It doesn’t matter how many birds are actually infected or not. It only takes one positive test from one bird for all of the birds to meet their maker. It’s just assumed that given the close proximity of the birds that if one is infected they all are or will be soon. And in that case it’s much “easier” to just kill them all.

Every time there’s an outbreak of avian flu millions of egg laying hens are culled. The supply of eggs goes down. Consumer demand remains the same. So prices go up. Simple economics. One interesting but little discussed aspect of this system that I’ll leave for a different post, is that the farmers who cull large numbers of birds, are forced to do so by the federal government, who then reimburses them for the loss. Funded by tax payer money. Perhaps we could save some money and birds by raising them correctly. But I digress.

But part of the question is, how much should eggs really cost anyway? That is, if egg laying hens were raised in humane conditions and allowed to roam on open pasture feeding on grass and bugs, pecking and scratching, things they enjoy, instead of being crammed wing to wing in a factory and fed conventionally grown grains that are full of pesticides. What would a dozen eggs cost?

I’m not sure what the math on eggs is, but looking online it appears that organic pasture raised eggs are 3 - 4x more than factory farmed eggs. Which is about the same as chicken meat. Chicken purchased in the grocery store can be $2 - $3 per lb, while chicken I buy from my local farm is upwards of $10 per lb. It’s a significant difference. But the way I look at it is the price I’m paying today is an investment in my health and my community. But what would the down stream savings be if all the animals we ate were raised correctly.

How much would our health improve from eating quality nutrient filled meat that’s devoid of pesticides, hormones, and antibiotics, and instead is raised in sunshine, fresh air, and free to express their natural instincts, on a diet of grass and bugs? How much would we save in healthcare costs as a nation? How much more would a healthier workforce generate? Innovate?

If factory farms ceased to exist, and the number of family farms increased, how many jobs would return to rural America? What would the return of fulfilling work and community do to the health and economy of these neighborhoods? What would be the impact of giving the majority of the profits to local farms, farmers, and workers, instead of corporate owned factory farms?

What would be the impact on our environment by eliminating factory farms and instead allowing animals to roam freely out on pasture, rehabbing the land as they graze? Re-wilding the soil. How would this positive environmental impact help to reduce the ferocity and frequency of natural disasters? What would be the reduction in costs to rebuild? How many billions would be saved that could be used proactively instead reactively?

What would be the impact on the water if there was no pesticide runoff, no dirt erosion, no manure piles seeping into the ground?

We’ve been led to believe that food should cost an artificially low amount. But it’s never explained that we end up paying for it in the end. It’s never explained what the cost of cheap food is to our health, our communities, and our environment. Wasted water, polluted water, land degradation, deforestation, a collapsing middle class, degradation of our health, are all topics that are given little air time. 

The next time you find yourself questioning the cost of food, ask yourself why it costs that much or that little, and ask yourself what it should cost and why. Ask yourself if you know where that food came from. How it was grown or raised. And if it’s an option for you, find a local farmer who can tell you, and buy your food from them. 

We don’t pay enough for food. Instead we’re paying for it with deteriorating health and destruction of our environment. It’s no coincidence that both are failing at once.

Quinoa Sardine Bowl

Most times when I’m putting a dish together I’m really just looking to hit certain macros (fat, carbs, protein, and fiber - although fiber might not technically be a macro). In this case my body was craving healthy fats and healthy carbs.

At the base of the bowl is about 1/2 cup of multi-colored quinoa with chopped white onion. I drained the extra virgin olive oil from the sardines over the quinoa and added 1 tbsp of soy sauce. Soy sauce and quinoa with raw onion is one of my favorite combinations.

1/4 sliced avocado, 1 can of skinless boneless wild caught sardines from Wild Planet, and a few halved cherry tomatoes, sprinkled with a pinch of sea salt.

A totally delicious and nutrient packed bowl for any time of the day.

The Effort to Course Correct is Worth It

A lot of times it feels like it’s impossible to correct a problem. But that is almost never the case. You can always fix a mistake or correct a bad situation. You don’t have to live with a bad decision. It might feel like it’s more work than it’s worth, or like the relief you will get from course correcting won’t be worth it. But in my experience it always is. Nothing is ever as bad as we make it seem in our head. 

The effort required to change is often a fraction of what we think it will be. The sense of relief is 10x what we anticipate it to be. We downplay how much better it’s going to feel if we act on what we want. And we downplay the misery we’re currently feeling so that we can convince ourselves not to do the hard thing.

There’s simple stuff like when you’re lying on the couch watching TV and would like another pillow to prop you up, or a blanket to take the edge off. But you don’t want to move. It feels like too much effort to get up and walk into the other room. So instead you lay there not as comfortable as you could be. In your mind the benefit of being more comfortable isn’t outweighed by the effort to get there.

Or you know you don’t want to eat out again. That if you cooked at home you would feel better and it would help kickstart the lifestyle change you’ve been thinking about. But cooking tonight requires going to the store, prepping food, making a mess, cleaning up that mess, and it’s already late. So instead you order out one more time. You don’t feel bad necessarily, but you don’t feel as good as you would had you made a home cooked meal. You’ve convinced yourself it’s not that bad.

Then there’s the more complicated bigger items, like figuring out where to live. Something I went through in the last 2 years.

By my second full year living in Los Angeles I knew I didn’t want to live there long term. But I also didn’t know where I wanted to live, and the idea of trying to figure it out, throwing a dart at a map, spinning a globe, fatigued me. It seemed like it would take forever, and in those moments living in Los Angles seemed like a fine option. But I was never fully comfortable there and I knew I had to go. I couldn’t bury the feeling.

So at the end of 2022 my girlfriend (now fiancé) and I put all of our stuff in storage, left LA, and embarked on a 3 month road-trip to find a place to live. We drove from Los Angeles, to Massachusetts, down to Florida, and back up again. When we didn’t find a place we liked, we moved in with her parents for the spring and summer. By the time fall came around we were toying with moving to Colorado. It checked a lot of boxes for us, and plus we had no other ideas. 

Around the same time, coincidentally or not, our friend told us about someone he knew who was looking for renters in the Denver area. We took it as a sign of fate, and jumped on it. By the end of October we were driving to Colorado with a small Uhaul in tow full of belongings from the east coast. Almost a full year after leaving LA, November 1, 2023, we were now living in Colorado.

But the home we were renting was temporary. We had 6 months to find something long term. So we spent our first few months driving all over Colorado looking at different areas and homes to potentially live in. After driving across the whole state and back, twice, we concluded that we wanted to be close to Denver. At first we tried to buy a house, but I was basically denied a mortgage because I didn’t have any non investment income. So we looked for rentals, and luckily found a place we love. 

On June 1, 2024 we officially moved in and got right to work making it feel like home. With one problem. Most of our things, furniture, books, dishes, more clothes, exercise equipment, was still in storage in LA. So at the end of May I had to fly to LA to meet movers who would empty our storage bin and drive everything to our new home.

I flew to LA, stayed with a friend, met the movers, then flew back to Colorado to pack up and move the rest of our stuff, all in time to meet the movers arriving with our stuff from California.

Packing up our apartment in LA, putting everything into storage, driving around the country searching for a place to move, living with my in-laws for 6 months, driving to Colorado, searching for a place to live there, flying back to LA to get our stuff from storage, flying back to Colorado to move the stuff we already had with us, was a lot of fucking effort and time spent over an 18-month period to land where we are now. But all of it was worth it and I’d do it all again, because I’m infinitely happier than I ever was in Los Angeles. 

There were times when I was in LA that I thought I’d just suck it up and deal with being there. But lucky for me I’m incapable of silencing my desires. I’m so happy I listened to that voice that said get out, and followed through on my decision. It was more work than I ever anticipated, but not more than was worth it to be happy. The relief I feel now about living somewhere I love is 10x what I expected. The path of resistance always leads to better outcomes.

Revisiting Books That Have Impacted My Life

I decided the other day that I’m going to go back and re-read some of the books that have had the greatest impact on me over the last few years. Books, like movies, news articles, our childhood, and even our dinner last night, are things that we think we remember in great detail, but upon revisiting them realize that there’s a lot we’ve forgotten. We might remember the ending, the overall theme, or the favorite part of our meal in the case of dinner, but the details always elude us. And sometimes we flat out get it wrong.

Over the past few years I’ve read hundreds of books that have helped guide me and shape my life. Books on self-improvement, optimization, health, and longevity. Books on agriculture and the food system. Biographies and memoirs. Books written by scientists, doctors, and researchers. And after finishing each book I’ve closed the pages convinced that I now knew everything contained between the covers. But the truth is that while the concepts might have stuck, the details mostly stayed on the pages.

I’ve learned this over and over. Each time, for instance, I’ve re-read Boyd Varty’s The Lion Trackers Guide to Life, I’ve picked it up convinced there was nothing new to pull out of his story, and no more sentences to highlight. But each time I’ve gone back through it, five times now, I’ve proven myself wrong. There are now more sentences underlined than not.

I’ve decided to start with a book that stands out in my mind as one of the first books to really impact my behavior. That’s in part, by coincidence or not, because it was one of the first books I read after leaving my job in 2018. It’s a book that I was only drawn to because of its bright yellow cover and its convincing title. The Power of Habit, by Charles Duhigg stands out to me as essential reading for anyone looking to break bad habits and start new ones. Charles Duhigg explains the scientific reasoning behind habit formation, which moves habits out of the realm of chance, luck, or genetics, and puts them firmly into the control of the reader.

Just a few pages into the prologue and I was already struck by how powerful the book is, which reaffirmed why it made such an impression on me. Here’s a paragraph from the prologue. [emphasis mine]

“Lisa was the scientists favorite participants because her brain scans were so compelling, so useful in creating a map of where behavioral patterns - habits - reside within our minds. 

“You’re helping us understand how a decision becomes an automatic behavior,” the doctor told her.

When we think of habits, we picture something that is almost innate within us. Which makes it hard to picture changing. The self-limiting belief statement, “Its just the way I am,” which we all use, comes to mind. But when we break habits down into what they really are, behavioral patterns, we begin to see that a habit is a pattern of behavior, and we see that our patterns can change.

Second, “how a decision becomes an automatic behavior.” When we seek to change a behavior, to stop drinking, to exercise more, to be better partners, to be kinder to our children or pets, to clean up our diet, the first thing it requires is a decision. You need to decide, unequivocally, that you are going to do it, and not waver from that decision. The decision to change is the first step to change and, even if your actions don’t immediately align with that decision, and your behaviors don’t reflect it 100 percent of the time, you need to remain iron clad about your decision.

This is really powerful stuff and I’m only a few pages in. I’m so excited to see what else stands out to me as I flip through the pages for a second time. By the looks of it I can already see why 6+ years after my first time reading it The Power of Habit made such an imprint in my mind.

Prep for Movement, Don’t Warm Up

I don’t like the term warm up. It implies that the purpose is to get warm. I much prefer the term movement prep, a phrase that I think is pretty common now, but I only picked up recently in my classes with Beth Lewis.

You may get physically warm or even sweaty during a warm up, but that’s not exactly the point. The point is to get prepared for the exercises and workout you are about to do. So, if you were about to swing some kettlebells for instance, a good warm up is a handful of exercises or moves that engage your core, your hip hinge, and target mobility. Not running for 10 minutes on the treadmill.

It’s just another reason why I think most people don’t stick to their workouts long term. They don’t have a good movement prep, and therefore they either skip it, or aren’t properly prepared to workout. And over the long run being unprepared leads to shitty workouts and pain. Movement prep, getting your body and mind primed correctly, is essential to the long term success of any workout program.

What do you do with your hour?

If you want to get better at something you need to acknowledge three things. One, it’s a lot of work. Two, it takes time. Three, the longer you wait, the harder it becomes.

Everyone gets at least one hour per day to themselves. It might be 6 ten minute breaks. It might be two 30 minute breaks. Or it might be sixty consecutive minutes. The question is, what do you do with your hour? Do you watch TV? Do you read? Do you scroll social media? Essentially, do you look for something to distract you or do you look for something to engage you?

There’s a lot that you can accomplish in one hour. You could read 1 - 2 chapters of a book, which would probably be a whole book or two every couple of weeks. Over 20 books per year. You could do a full workout, including a warm up and a cool down. You could cook enough food to last the next few days. You could look for a more rewarding and fulfilling job.

You could do all of the things you say you never have time to do.

Almond Pulp Cookies

My fiancé went to hang out with her friend last week. Her friend has an Almond Cow, a machine that makes it really easy to make any type of nut milk or even oat milk you want. Her friend was telling her all of the different types of milks she’s been making and all the different ways she’s been using the left over nut pulp.

A couple of years ago my fiancé and I had been on a similar kick, making almond milk regularly the old fashion way. Soak the almonds overnight. Put them in a blender with a 3:1 ratio of water to almonds. Pour it all into a nut bag and squeeze out the milk.

When we first started doing this we were just tossing the pulp. Such a waste! So I started using it to make all sorts of things. But my two favorites were crackers and cookies.

After my fiancé got back from her friends we decided to make some almond milk (and order an Almond Cow). We maintain a strict diet of no sweets, so I decided to use the almond pulp to make us some cookies and give us a little “healthier” treat.

Banana Almond Pulp Cookies

I followed the recipe almost to a T with a couple of exceptions. One, I added 1 tbsp of chia seeds. Chia is packed with good fat and fiber and is therefore such a good addition to any healthy treats you might want to make. Two, I used dark chocolate chips instead of milk chocolate. Again, dark chocolate, cocoa specifically, is packed with so many more nutrients than milk chocolate, so when I’m indulging in chocolate I always go for dark. Three, which I don’t recommend, I baked the cookies for an additional 2 minutes. Almond pulp cookies are not like normal cookies in that the pulp doesn’t cook the same way flour wood in a normal cookie. When I tested the cookies at 22 minutes they felt kind of wet still. So I left them in for another 2 minutes, but then they got dried out. I think at 22 minutes they might be a little soft and moist still, but I think when it comes to almond pulp cookies that’s what you want.

Workout Journal: An Approach to Injuries

The best injury advice I’ve heard is to back off to the point of no pain. If weighted lunges hurt, reduce the weight. If they still hurt, drop the weights and just do bodyweight. If they still hurt, reduce the range of motion (ROM). Still in pain? Reduce the ROM even more. The point is to continue doing the exercises that cause pain, but regressing it to the point where it doesn’t hurt. You don’t want to eliminate the movement, you want to build up your strength and ROM until the pain stops and you’re able to progress pain free.

I used this technique recently and found it to be very effective. My right shoulder has been bothering me when I put it into certain positions, and when I load it with excessive weight. Even though it’s weight I’m able to press, because of the injury, which is likely due to overuse, it causes pain. So I’ve mostly been avoiding strength training, but recently I’ve been jonesing to move some weights, so I did a workout the other day and used this approach to get through it.

Flat bench dumbbell press felt ok as long as I kept my elbows tucked in. A form and ROM modification. When I flared them out, just to feel the difference, even slightly, I felt pain immediately. So I kept them tucked, which put more emphasis on my triceps and front deltoids, and eliminated any pain.

Incline dumbbell flys were in my workout as well, and at first I planned on subbing them out for a gentler and more stable movement. But I decided instead to use the injury advice above. I reduced the weight by 10 - 15 lbs per dumbbell, and I greatly reduced the ROM. To the point where, especially on the first few reps of the first set, it barely looked like I was moving. But by the last few reps of the last set however my ROM had increased almost to normal. And I felt very little pain. Just slight discomfort.

It was my first time really putting this advice into practice and I was really impressed with how well it worked. While it made sense to me when I first read it, there’s nothing like experiencing it for yourself.

In a way I’ve been doing the same thing with my running. Running long and fast (attempting to anyway) causes me great pain because of a chronic injury I sustained a few years ago. But I badly wanted to get back to running regularly. So, I’ve embraced this idea and embarked on a new easier program. I’m running a 5k five times per week on relatively flat ground, with no emphasis on the speed at which I run. I’m just trying to push it right now to the point before pain. 5k seems to be that number and so far it’s working.

A body in motion stays in motion. When you start to avoid certain activities is when your body starts to break down. Avoiding certain exercises starts to atrophy muscle endurance, strength, and mobility. That’s why I agree that it’s important to proceed with the movement that’s bothering you, albeit in a cautious manner. Rest is for broken bones, torn ligaments, and open wounds from surgery and the like, that can only heal with rest over time. For everything else, figure out the limit of the movement and work on getting stronger and more mobile. 

The Psychology of Politics

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The importance of federal nutrition programs and the people who benefit

It was a weird feeling to be volunteering at a food drive on the same day that President Trump paused funding with the potential to impact key food programs in the country. Someone I was volunteering asked, “what do you make of it?” 

“They just don’t fucking get it,” I said. 

The administration claims that it won’t impact federal nutrition programs, but federal nutrition programs have long been in the crosshairs of republicans as a way to reduce government spending. 

The organization I volunteer with recovers food that would’ve otherwise ended up in a landfill. Perfectly good food like organic blueberries, oranges, apples, frozen tilapia, walnuts, canned salmon and tuna, the list goes on. All this food gets redistributed to people in need. If it were not for We Don’t Waste and other organizations like it, all of these items would end up in the trash, and millions more people would end up hungry. 

At least 50 percent of food in this country ends up in landfills. At least 60 million people are food insecure (a number that I personally believe to be extremely under reported).

The people who attend our food drives are a diverse group. Young and old. Americans and immigrants. Able bodied and not. Every ethnicity under the sun. Mothers, fathers, sons, daughters, grandparents. People wait for hours to receive food. Mothers wait in the heat or the cold holding their children. Grandparents wait to get food for their families while their children work. 

This diverse demographic isn’t unique to this organization. It’s been the same across all the organizations I’ve volunteered with. People of all walks of life are hungry, they are struggling, they need food, the same way WE ALL NEED FOOD. Knowing that they have a place to get food eases the burden of their stress just a slice.

It’s a strange thing to think that these people are just trying to “game” the system. I don’t know about you, but if I go to the grocery store and a line builds up in front of me and there’s no extra cashier in sight, I start to get angry. Why do I have to wait at all just to check out? Open another lane!

Here these people wait in line for hours at times. Trying to find shade from the Colorado sun, or keep warm in the frigid winter temperatures. Just to get some food. Completely unsure of what they might get, because every week it’s different. What’s available is dependent on what’s donated by the local vendors. And that varies from week to week. So I find it hard to believe that if they had the option to go to the grocery store that they would choose to wait here, outside, for an unknown. 

They are also the most grateful people. They are constantly thanking us. One young kid even shook my hand today as a gesture of his appreciation for us being there. They are also the most considerate people. Constantly declining food when they already have enough. 

“O no, I already have plenty of rice.”

“We have a lot of macaroni and cheese already in the house.”

“Take as many apples as you want. Do you want more?” I asked someone today. “No, there are more people in line, leave it for them,” was the reply I got.

This notion that these people are not actually in need. That they are gaming the system. That they are not worthy of the most basic and fundamental resource, is an idea that could only be considered by someone who has never seen it in person. 

It can only be considered by someone who just doesn’t fucking get it. 

Tell your lawmakers to visit a food bank and see if it doesn’t change their mind. Only a cold hearted person wouldn’t.

When Everything is Important, Nothing is Important

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My Biggest Pet Peeve

My biggest pet peeve, especially as it relates to health in this country and around the world is that everyone is working on their own thing, which isn’t necessarily the right thing. My pet peeve was triggered the other day after I read an email for a new documentary called Plastic People. The movie chronicles the rising presence of microplastics in our environment, in our bodies, and its impact on our health as a result.

This is good work. Important work. I agree that our obsession with plastic is definitely playing a role in our deteriorating health. I try to limit the use of plastics in my life all of the time. I just don’t think it’s the most important work if we’re really trying to solve our health problems. 

I don’t know how much time, money, human capital, and just overall resources were used in doing the research for this movie, analyzing the research, publishing it, and pulling a movie together, but all I can think about is that every resource used here, could’ve been used to tackle the real issue. Food.

The fact that most people don’t have access to the food they need to be healthy. Most people don’t have access to enough food at all. The fact that the majority of food is grown in lifeless soil. That most food is doused in chemicals like herbicides, pesticides, and fungicides that kill life all around it. The fact that most animals are raised in inhumane and unsanitary conditions, and are fed the same toxic food we grow for ourselves. That most livestock are injected with hormones and given antibiotics when neither one is needed.

And, most importantly, the fact that all of that food described above is then processed in factories by large corporations who add more chemicals, sugar, and toxic ingredients to it. And that this same highly processed toxic food is convenient and cheap to buy. 

The average American’s diet now consists of at least 70 percent processed food. At least 70 percent of Americans are overweight or obese. At least 50 million Americans are facing food insecurity. Millions more face nutrition insecurity, a term that is not even spoken about. That is the biggest issue we face.

The fact that all of that food is wrapped in plastic, served on plastic, eaten with plastic utensils, doesn’t help. But it is not, in my opinion, our biggest problem. In fact, I would argue, that if we could change our food system, that if we could change people’s behaviors around food, that it would do more to limit the amount of plastic in our environment than anything else we could do.

If more people shopped for and cooked whole foods only, instead of buying packaged foods and pre-made meals. If more people cooked instead of ordering take out or going to the drive in. If less people drank sugar filled coffees, juices, and smoothies. If all of those things were to happen, if we could change the food system and change peoples habits, we could greatly reduce the amount of plastic on this planet.

And that’s why this is my biggest pet peeve. Because when I see a documentary like this one, or I hear a charity asking for money for research to study cancer, heart disease, Alzheimers, or any other chronic disease, or a research study like this one I wrote about, I automatically think, “what would happen if instead of spreading ourselves and our resources thin across all of these ‘issues,’ we aggregated them around the main issue. Food and the food system.”

How much better off would we be?

I’m sure this perspective will garner push back from many. But I think if you truly understand the impact the way we grow food has on the planet, and the way the food we eat impacts our health, you too would realize that there is no greater issue we face than this one. 

Everyone Already Knows the Answers

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I started chatting with a guy on the chair lift the other day. He asked me if I took off from work to be there. It was mid-day on a Friday. I told him I work from home, so I didn’t have to. I just skipped out for a few hours. When he asked me what I did for work, I told him I run a blog.

“That pays the bills?”

“No,” I laughed, “but hopefully one day it will.”

He asked me what the site was about, so I explained the focus on health and self improvement, which prompted the question, “Are you a psychologist, doctor, nutritionist? What qualifications do you have to give out this advice?”

“No credentials,” I said, “just a life long devotion to the cause, and 10 years working in the healthcare system, where I learned everything we do wrong.”

“Right, treat the symptom, not the cause. My doctor has me on a statin for high cholesterol, and high-blood pressure medication. He’s been telling me for 10 years I’m pre-diabetic, and every time I go back to him he says the same thing. But I keep telling him, this is my new baseline.”

“It might be,” I said, “but the problem is if you do end up with diabetes…” He cut me off.

“I’m not going to get diabetes. I know what my problem is. It’s the three beers I drink before bed. It’s the three brownies and Cheez-its I had for dinner last night. It’s not every night, it’s not all the time, and I’ve really cut back, but I know if I cut it all out, I’d definitely get rid of this belly.”

“But I’m happy,” he continued, “I’m having fun.”

Everyone knows but no one wants to do it. It’s this idea that prompted me to write this piece the other day talking about how the formula is always the same. It’s always the same, beer, brownies, and Cheez-its are bad, and everyone already knows it. But very few people act on it. Not until it’s too late.

The number one reason I hear and read about that makes people finally focus on their health is a health scare. Number one reason. I’d say the number two reason is for their children. I don’t know if there’s a third. Very few people wake up one day and just decide to do it for themselves, which is a shame.

But the problem as I see it is that drinking beers, eating brownies, and snacking on Cheez-its might sound fun, and it might make you happy when you’re doing it, but I have a hard time believing that it’s more fun and creates more happiness than doing the opposite. That it creates more smiles in the longer run compared to being healthy.

I can only speak from personal experience. I’ve been devoted to my health for more than half of my life. And during that time I’ve drank, I’ve done drugs, I’ve stayed up late, I’ve eaten shitty foods enough to know what it all feels like. But I’ve spent many more hours not drinking or doing drugs. Getting a full night’s sleep. I’ve eaten many more meals full of whole foods rich in vitamins, fiber, and other nutrients. And hands down, 10 out of 10 times, the latter is what has made me happy and have fun. And the more dialed in I’ve become over the years, the greater the returns on happiness have been.

If you’re just waiting until you have a health scare, until you finally cross that threshold from pre-diabetes to full blown diabetes, then you are wasting time feeling below optimal. You’re not feeling as good as you could be feeling, which might not seem possible to you, but I promise you it is. If you are allowing alcohol, added sugars, and highly processed foods to occupy a full time seat in your life, then you are allowing those substances to reduce your vibration. You are letting them keep you down.

Life is short, and you only get one. Don’t wait until you have a health scare or until having kids wakes you up. Start making the change now. Every day is a good day to try.

The Behavior of Change

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Pulling the trigger is the hardest thing we do

I’ve been talking to two family members for over a year about making investments in the stock market. In that time the market has returned over 20%. But neither one of them have benefited from the market’s performance, because neither one of them have pulled the trigger and invested.

Each of them has their reasons and excuses. One of them was waiting for the presidential administration to change. He had no faith in the outgoing administration, and is all in on the new one. The other one wanted something where he could make a HUGE return. The 8% average return the market yields wasn’t enough. So neither one of them has gotten involved, and neither one of them has grown their money as a result.

I should say, to be fair, that they each have their money invested, its just that their in products that they either don’t want to be in, or that aren’t getting them the returns they want. Which is the reason they’ve been asking my opinion on the market.

I think there are a number of reasons why we hesitate to pull the trigger on something we intuitively want. I think part of the hesitation is the illusion or distraction created by having too many “choices” (if you listen to Wendell Berry he says its the illusion of choice that is our biggest hindrance in life). Why should I invest there when I could invest here, or in that new thing everyone is talking about? What’s that thing everyone is getting rich off of? I think part of it is fear of the unknown. Of doing something you’ve never done before. Something you have little experience with. What if the market goes down? What will I do? And I think part of it is FOMO (fear of missing out). FOMO of bigger returns, better investments, doing something else with my money!

Whatever the reason the result is always the same. Inaction caused by indecision. Inaction that causes missing out on material gains, and mental distress left by the weight of your indecision.

Two years ago when Jen (my fiancé) and I were leaving Los Angeles I pulled a lot of money out of the market. We didn’t know where we would end up living, or what we would do, and there was the potential of buying a house when we did land somewhere. And for all of those reasons I wanted to have a lot of cash on hand. I didn’t want to be in a position where I was selling stock during a market sell off in order to pay our bills or to buy a house. I wanted to take my gains while they were there. I had played the waiting game before, and lost.

I also was very focused, and still am, on consolidating my portfolio. Trying to get the number of positions I held from 20 down to 10 or less. So, after going back and forth, reviewing my portfolio non-stop, I ultimately pulled the trigger and sold off a handful of stocks. I got my cash, and consolidated my portfolio. Progress on two fronts.

Two of the stocks I sold were Netflix and Uber. Both stocks had been on a bumpy ride up until that point. Hitting all time highs followed by huge sell offs. They were too volatile, and their volatility was causing me undo stress. I could no longer look at them and wish them to return to their highs. It was more important to dump them, free my mind, and get the cash. So, that’s what I did.

When I sold Netflix it was trading at $365. It now trades close to $1,000. When I sold Uber it was trading in the $40s. It recently hit an all time high of $87.

From a pure dollar perspective this was a terribly bad move, but the problem with assessing it that was is that it gives no value to the mental aspect of it. That yes, in hind-sight, I could’ve kept both, only sold a handful of shares. But had I done that I would’ve still been putting energy into watching them pop and then retreat. Trying to will them to go up, and stay there. It also would’ve been two more stocks in my portfolio, distracting me from my goal of consolidating. Two more stocks to watch, spreading my attention thin. And while I can’t quantify the value of giving myself the mental room to breath, in my experience it’s benefits far outweighs any dollar amount.

Because I believe that when you get stuck at a decision point, and you let it linger for too long, it starts to consume you, and it prevents you from making progress everywhere else in your life. I belie that when you have a desire to do something, or a need to do something, that’s your intuition calling to you. That’s your gut telling you what to do, and if you ignore it, it has ripple effects throughout the rest of your life. When this happens the call of your intuition starts to get drowned out, and quieter, and dull, until you can longer hear it or recognize it. And the more you ignore it, the worse it gets, until you’re paralyzed with indecision, and it starts to feel like nothing can go your way. And I think that following our intuition, that internal calling we all have, is what leads us on our path to the life we were meant to live.

Now the interesting and amazing part is that at any time you can get that voice back. You can reignite that calling and get back on your path by finally pulling the trigger. Releasing yourself and your mind from that roadblock, and allowing that voice back in to help determine what it is you need to do next.

The Behavior of Change

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Be careful of thinking its just the way you are

When I was working I used to wake up at 5 am so that I could be at the gym by 5:30 am when they opened. I wanted to get my workout in, shower, and be sitting at my desk no later than 8 am with my breakfast. I prided myself on being one of the first ones in the office. When I started training for my first Ironman I woke up at 4 am to meet my team for training.

After following this routine for 10 years I had convinced myself that I was someone that needed to work out first thing. And in some ways I did. Because when I didn’t, my mood suffered and my days were chaotic. Schizophrenic even. My mind couldn’t focus. I had become so programmed to that routine, and believed so deeply that I needed to workout that early.

In 2018 I left my job, and despite not having a job to get to, a desk to fill, I continued waking up at 5 am - 6 am just to workout. It’s been six years since I’ve held a formal 9 - 5 office job, but it’s only been recently that I’ve been working on de-programming myself. For a couple of years I’ve realized that I’d prefer to sleep in and spend my mornings writing and reading with a cup of coffee. And that I feel so much better when I workout in the afternoon. But I was so resistant to changing because I feared that if I did, my days would be ruined. 

I’m just someone that needs to start my day with a workout. I can’t miss it. And that belief kept me from doing what actually wanted to do. It kept me from listening to my intuition telling me “that’s not us.”

That’s just one example, but I havre many more throughout my life, as I’m sure you do.

I never believed I was the type of person to get married, until I met my girlfriend, who’s now my fiancé.

I never enjoyed the taste, texture, smell, or look of mushrooms, until I listened to a 3 hour podcast with mycology expert Paul Stamets, and I learned all about the health benefits of eating mushrooms.

There’s so many beliefs we tell ourselves that never allow us to get better. I can’t control my temper, I’m just an angry person. I can’t be happy, I’m just a depressed person. I can’t invest my money, I’m just not analytical. 

My grandmother used to always say “I’m just a scary person.” Her way of saying she was afraid of everything. Afraid of strangers. Afraid of being alone. Afraid that something would happen to her kids, her grandkids, her husband. When she was a child her mother passed away, and she was left with her father and step brother. I never met her father, but by all accounts he was a miserably and shitty fucking person who treated my grandmother like shit. And her brother, who suffered from seizures, was no better. Living in a house with these two was definitely scary. So it is no wonder why my grandmother was a “scary person.” She was raised to be.

I’m sure there is something in your life, a situation where you realized that the way you thought you were wasn’t true. Something changed that caused you to realize it. Maybe something happened at work. Or with your parents. Or while reading a book. Or on a trip to a new place. Maybe a podcast on mushrooms like me. It’s happened to all of us. Understand that that is true of almost everything you believe about yourself. That nothing about your behavior or actions is set in stone. That your habits and routines, your likes and silks, are all subject to change, and you can change them. 

My good buddy has the best saying. He’s a guy who’s competed in a handful of full distance triathlons (Ironmans). He and I cycled thousands of miles together all over California. Whenever someone says “I can’t do _____,” he says, “not with that attitude you can’t.” Believe you can and you will.

What do you believe about yourself that might not be true? What new information would make you believe change is possible? 

Salmon with Garlic Lemon Butter Sauce

I’ve been getting these amazing wild sockeye whole salmon filets from this company Thunders Catch. I randomly stumbled upon them at a local food coop about an hour away from my house in this little town called Nederland. It was by far the best frozen fish I’d ever made. So I went onto the company’s website and discovered that I could order them in bulk, 25 lbs at a time. I had recently bought a freezer for a 1/4 share cow I purchased, so I went for it and bought the bulk filets.

Normally I bake the salmon with either just olive oil and salt, or sometimes I add a layer of dijon mustard to it. At 350 degrees it takes about 17 - 18 minutes. But I was wanting to try something different, so I searched for some recipes and came across this one.

Pan Seared Salmon with Garlic Lemon Butter Sauce

I love butter but I don’t cook with it enough, so I was excited to try this one. Also the only time I’ve ever had garlic, lemon, butter sauce was at a restaurant so I decided it was finally time to try it myself.

I didn’t pan sear the salmon though. Since the salmon I buy comes in big filets, I opted to bake it instead and add the sauce once it came out. I also used vegetable brother instead of chicken broth. For one, I didn’t have any chicken broth handy, and two chicken broth and salmon seemed like an odd pairing although I’m sure it would be delicious.

I paired my salmon with quinoa and mushrooms, and zucchini, red bell pepper, tomato, and garlic, sides that I had made the night prior. The salmon was absolutely delicious. The sweetness of the honey in the sauce brought out the sweetness of the fish that I had never experienced before. Overall a great recipe and a nice dish for dinner.

The Behavior of Change

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Not eating before bed

Not eating before bed remains the hardest thing for me to do. I just love a little go bed go night night treat (that’s what they’re called in my house). But eating before bed, no matter what it is, has the biggest impact on how I sleep, how I feel when I wake up, and whether or not I’m able to to achieve my physical goals. Mainly, maintaining a certain weight, and keeping that small pocket of fat at the bottom of my belly at bay.

So it’s a real conundrum and a real battle for me. I know that if I can string a few nights together without having that bedtime snack, that I’m going to see and feel the results I want. But, I also know how much I enjoy those after dinner treats.

I have a few things I try to do to avoid snacking at night. First, I try to make sure I get in all the calories and macros I need throughout the day. This helps to limit my cravings at night. It also helps limit my ability to rationalize having a snack. I’m very good at convincing myself I need more food because I didn’t get enough calories, or protein, or fats. In particular after a hard training day. Along these same lines I try to make sure I have a balanced and substantial dinner that isn’t going to leave me craving more in a couple of hours. I’d rather overdo dinner a little bit, than leave myself hungry for food before bed.

Also, I look for signs that I’m just trying to eat. There are two signs that I always notice in myself. First, whenever I go to the kitchen looking for food but nothing appeals to me, I know I’m not actually hungry and I’m just looking to eat. Because when I am actually hungry it’s only a matter of moments that I’m putting together a plate with everything I want. Second is when I start telling myself I don’t care. The conversation in my head usually goes something like, “you don’t want to eat that, it’s going to negatively impact your sleep and your goals.” To which the glutton in me responds with, “I don’t care.” Well I do care, so I know that’s not the voice of reason, that’s the voice of someone bored looking for a treat.

But if I’m really needing something, I might mix some protein powder (usually casein) in water. Soy milk if I’m really getting crazy. Also, I’ve recently been on a milk kick. An 8 oz glass of whole milk can usually do the trick (I’ve been loving this A2 milk that supposed to be easier on digestion). Milk also works if I wake up in the middle of the night craving something. A teaspoon of CALM in 8 oz of water is another good trick. Something about the molecular make up of magnesium tends to settle med down.

But the hardest nights are the ones when my fiancé goes for a snack. On those nights it’s almost impossible not to join her in her indulgence. Luckily, she doesn’t do it often, so when she does I usually just cave and indulge with her. Just another reason why it’s important to be on the same page as your partner.

I love food. I love eating. I love eating all throughout the day. But at some point I have to put a lid on it, and I find that shutting it down a few hours before bed offers me the best results.

Workout Journal: Running Far and Fast

I’ve been wanting to get back into endurance shape, mainly running, but I have not been willing to put the work in. I’ve been telling myself a number of excuses that have kept me from doing it. All of them sounding legit and very believable.

My main excuse was that I didn’t want to give up strength training. My first true love. Even as I write this, all I can think about is that there is no comparison to the feeling of lifting weights. Something about it feels almost primal to me. But it’s that love and unwillingness to give it up that was also keeping me from getting back into running.

At the time I really started thinking about getting back into endurance training, I was lifting a minimum of 3, but more typically 4 days per week. Hard sessions too. So it left no time or energy to also build my running endurance. Whenever I went for a run I was too sore and my leg muscles were too fatigued to be able to make any progress.

The second excuse I told myself had to do with the injury I sustained a few years ago and never fully recovered from. It was an injury to the achilles tendon on my left foot, that became a chronic hip flexor, glute medius, lower back, and psoas injury on my right side. The pain I often experienced after running was always enough to make me think twice before my next run.

The third excuse was part of my ego. Before I ever got injured I could run fast. Sub 7 minute miles over a long distance was the norm for me. But now I’m lucky if I can run sub 9 minute miles for 3 miles. My run gait is too labored to get up to those old speeds.

But despite these excuses I wanted to so badly be able to walk out my door and go for a run. I wanted so badly to get back into a consistent pattern of running. While weight training is my first true love, running, especially over long distances at high speeds, is a very, very, very, close second. The high you experience after a good run is everything. And I desperately wanted to get back there. So, a few weeks ago I finally said fuck it, and started back on the road to running.

A few things did help me finally pull the trigger though. One, all that regular heavy lifting over the prior 2+ years finally got me burnt out. All of a sudden I found myself unable to imagine lifting weights. Just the thought of it made me tired and made my body ache. I needed a break. Plus, winter in Colorado rolled around and my garage gym became almost unbearable to hangout in and do a workout. It turned into a very different atmosphere than the one I had gotten used to over the warm spring, summer, and fall months, working out with the garage door open, the sun shining through.

Second, my injuries started to feel better, thanks in large part to a kettlebell class I started taking with the world renowned trainer Beth Lewis. The predominant exercises in the class are kettlebell swings and Turkish get ups. By learning the techniques and good form needed for these exercises, my mobility and range of motion began to improve, and a lot of my pain started to alleviate in the process. I discovered that one of my main issues was that I could not properly hip hinge, which meant that I was loading wrong, and by loading my weight incorrectly, I was causing issues throughout my body. These class began to correct that.

Lastly, I stopped worrying about being fast. I stopped worrying about running far. I remembered a saying I heard years ago. In order to run fast, first  you have to be able to run far. So, I went back to an old challenge my buddies and I did a few years ago. 30 days of 5k. Every day for 30 straight days you run at least a 5k. I modeled my new program around that. Not looking at the time, and not worrying about the distance. As long as it takes to run 5k, and stopping right there.

It’s been a few weeks now, and I’ve been consistently running 5 - 6 days per week, and I fucking love it. In total I’m hitting about 16 - 20 miles per week, averaging maybe 9:30 min/mile, and I feel good. I run even when it’s 0 degrees outside or when it’s snowing. Since I know it’s just ~30 minutes I’ll be outside it’s easy to convince myself to get out and do it. 

I’m still not lifting weights the way I was. Instead I’m working my kettlebells technique twice per week to supplement my running. Skiing or hiking when I get the chance. I’m thoroughly enjoying it, and I’m hoping that by the time the summer rolls around, I’ll have built up enough endurance to run far, and eventually run fast.