You've probably heard the phrase "You get out what you put in."
It's how I looked at education. I went to a state medical school and a state residency. I got exactly as much as I put effort into.
The same applies to groups like this.
If you're serious, you'll gain benefit.
If you're not, you'll waste a little money and will have read a few nice things you'll probably forget.
If you do the work, you will get the results.
Look at the outcomes. They will tell you how hard you actually worked.
I don't need to give you a report card.
The mirror, the scale, the net worth, the spouse, your peace, all of those will tell you how you're doing.
This is how we do it:
Identify a problem
Decide a solution
Implement the solution
Re-examine the situation
Revise as needed
Repeat.
You don't evaluate the solution.
You evaluate the status of the problem.
Did it go away? No? Then change your solution.
This ain't rocket surgery, folks. It's just how things work.
For those who have been here half a year, think back to when you started in this group.
What problems did you come to fix?
Are they fixed?
If not, how can we recalibrate?
If you're new, you're still deciding what you want. And that's fine.
Remember, what I want most for you is to identify and adjust the patterns that brought you here as needed to take you a better direction.
The results will come if you do the work.
One Degree!
I'm on a weekend night call schedule this weekend, which always leaves me feeling under-rested and generally icky.
But I wanted to remind you that outdoor exercise without screens is really good for your mental health.
Go outdoors, preferably into the woods.
Get in tune with those surroundings, the sights, the sounds, the smells, even the movement of air and the varying temperatures as you walk.
We were made to be outdoors.
We were definitely not made to work in cubicles.
One Degree!
What you want from your body will dictate what you need to set as goals, and the goals will determine what you'll end up having to change to attain them.
I've spoken many times about systems being better than goals, and my position has not changed.
But goals are easier to discuss and to understand, so for this week, we'll be very specific about goals.
Do you want more muscle mass?
Do you want to be stronger?
Do you want to run faster?
Do you want to gain weight?
Do you want to lose weight?
Do you want to improve general fitness?
Do you want longevity?
Do you want strong bones?
Do you want to earn a Black Belt?
Understanding the benefits and costs of each particular goal may help you decide what you want.
For example, if you want to compete in body-building competitions, you'll not be doing the same thing as if you were focused on longevity. Same with strength competitions.
But general fitness and longevity go fairly well together.
Running is great but will increase the likelihood of needing knee or hip ...
I'll make this one short and to the point.
Spring time change is hard on all of us. Having to get up an hour early doesn't make going to bed an hour earlier much easier.
Yes, it's nice to have more productive time in the evening.
But it's at the cost of forcing us out of be an hour earlier, as we all know.
Our challenge is to adjust our circadian rhythm to match the world's expectations around us.
My main strategy is supplementing with a dose of melatonin about a half hour before I need to be asleep. It helps most people fall asleep more readily.
If you need a nap during your day, take it between mid-morning and early afternoon. Limit it to 20 minutes.
Taking a longer or later nap may make it even harder to get off to sleep in time.
All of the other normal advice applies even moreso: