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Health Tip of the Week
A certain topic came up twice this week over approximately 45 minutes with two different so I thought it was an idea worth diving into. Modern life kind of forces us into sedentary situations. As kids, most schools have you sitting around all day "learning" with little to no movement mixed in throughout the day. Then, we go to college and do a little more of the same, and eventually become grownups where most of us work jobs that do not require physical exertion. This has led to many serious health ailments and people of all ages are afflicted by this type of lifestyle. So, I have a question for you all: Wouldn't it be NEAT if we can rid obesity or cardiovascular disease without spending more time in the gym or reducing calories? Well, as it turns out, we just might be able to. Nonexercise Activity Thermogenesis, or appropriately shortened to NEAT, measures the amount of physical activity we take part in that is not a formal workout. These are things like like walking, yard work, choosing to stand rather than sit, or getting involved in a game with your kids. These short bursts of movement, mixed in periodically throughout the day, will help you feel better, move better, improve body composition, and ultimately, can add years on your life. In regards to movement, the mindset of doing a little bit often over the course of the day can really add up. What I've Been Thinking About... As I was driving to our District Championship meet for Track & Field, I was listening to one of my all-time favorite coaches Dan John break down an interesting concept. On one end, he talked about being fit to perform a task like say, climbing a rope. The second idea involved performance which looks at, can you climb the rope to go save that person from XYZ. One asks are you physically fit to do it, the other asks are you physically fit to do it AND able to perform under pressure? Fast forward a bit and known I am at the meet watching one of the best throwers in the area struggle. I used this individual as an example to one of our kids and described to them what appeared to be "paralysis by analysis". I was talking to his coach for a period of time and I mentioned that it seems like he is overthinking this thing and he looked at me and said sarcastically, "ya think?" I took that response as this must be an ongoing problem! The kid is physically able to perform the task but his mind was getting into the way it was really beginning to effect his performance in competition. Being fit to perform is one thing, being able to perform when it counts is another. What I've Been Watching... The Roast of Tom Brady is described as, "Sports figures and comics team up to roast former NFL quarterback Tom Brady, who will be forced to take the hits in this full-contact comedy special hosted by Kevin Hart; from the Kia Forum in Los Angeles." I read the description above and laughed a bit because this does not even remotely tell you what you are getting yourself into if you decide to watch it. The jokes are ruthless, brutal, offensive and everything a roast is supposed to be. Brady gets hit from just about every angle possible and I have to say, he took it all quite well! What I've Been Reading... Investing in Kids Now Can Prevent Crime in the Future For the past year or two I have been thinking of ways to get kids off screens, out of trouble, and be more physically active. Time and time again, in all regions of the world, the answer seems to lie in after school programs. In America, almost 70% of juvenile criminal activity occurs between the hours of 10 am and 10 pm. The first thing to do ensure is that they attend school, and then give them a sense of purpose after school. An activity, a club, a social event, etc. to keep them in busy and engaged in a positive activity before they head home for the day. Then, when at home, give the parents resources so that they, alongside their child can thrive. The article outlined above focuses on four approaches that work and they are as follows:
Quote of the Week "Doubt kills more dreams than failure ever will" -- Suzy Kassem I hope you all have an awesome week! Chris Fluck
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 I took on a new challenge this year and I have to say, it has been wonderful! Roughly ten days prior to the start of the high school track season I spoke with my former coach and he mentioned they are still looking for a throws coach (shot put, javelin and discus). I threw my name in the hat as someone who can lend a hand and he graciously took me up on it. Two things happened since that conversation: One, I realized I really missed coaching high school athletics and two, it reignited this idea of the importance of having a third place.
But first, to answer the question that you are probably thinking: What is a third place? Sociologist Ray Oldenburg refers to our first place being home, the second place being work, and the third place as an area where we exchange ideas, have a good time, and build relationships. This is exactly what coaching does for me. Why may we need this? In my example, coaching gives me something to do off our property where my 1st and 2nd places are, it has helped restore connections, has me involved in the local community again, and basically gives me an identity. In addition, a third place is a powerful antidote to isolation and exclusion. It helps you build relationships and these relationships will keep you young…literally. In one study shared by the Stanford Center on Longevity, they found that after looking at data from over 300,000 individuals, stronger relationships increased likelihood of survival by 50%. Strong relationships are our greatest asset and so vital to our health and happiness, and third places are a haven for them. If you are lacking something in life and can't seem to put your finger on what it is, it may very well be a third place. So how do you find one? Circling back to Ray Oldenburg, he defined eight characteristics for a third place and after reading them, I decided I could not have set it better myself and listed his breakdown below.
Chris Fluck Health Tip of the Week
I used to have this morning routine that involved waking up, consuming massive amounts of coffee and then get my morning reading in. After years of this I decided that having multiple cups of coffee before 7 am may not be serving my overall well-being. I would get tired midday, have feelings of anxiousness, and it started a cycle of drink coffee, feel alert, get tired, drink more coffee, and so on. With that being said, I decided to scrap coffee first thing in the morning and removed it from the house. Now, this doesn't mean I don't drink it over the course of the day but I typically wait a few hours before consuming caffeine and it has been a game changer. When you look into the why, Andrew Huberman is the man with the explanation (go figure). By delaying coffee consumption until roughly 90-120 minutes after waking, you allow your body to have more of a natural wake up, allowing hormones like cortisol and adenosine to do their job, and it'll help set your circadian clock in a way that'll promote better sleep. By following this 90-120 minute rule, I have felt more alert in the mornings, consumed less caffeine over the course of the day, and it has helped me cut back on afternoon coffee which negatively effects sleep. Wins all around! What I've Been Thinking About... The power of a good checklist. Here is a big shocker: I don't always follow my own advice! In the weightroom, I preach that slow and steady progress will eventually lead to monumental gains. I have no problem following this idea with training but do you think I carry that over into my personal life? No way jose. In business, farm work, or setting a little time aside each day to spend with Marisa, I struggle. I decided that something has got to give and like my boy Sam Cooke once said, "A Change is Gonna Come". I am on week two of using a checklist system that feels pretty darn good. It doesn't ask for too much, allows small wins in a variety of areas and the time commitment typically takes 75-90 minutes each day. When I can cross everything off in the morning, it frees up my mind to be more present, not think about the list or worry about "when am I going to do XYZ". What I've Been Watching... Bray Wyatt: Becoming Immortal (trailer) Growing up I was a huge pro-wrestling and occasionally find myself reading a headline, watching a highlight, or my personal favorite, watching documentaries featuring these performers. In recent years, there was a character that intrigued me and he was known as Bray Wyatt. This guy is the son of a wrestler from the 90's and he had this creative gimmick that really caught fire with the fans. Tragically he died at the age of 36 and it left the wrestling asking a lot of what ifs. In the sport of wrestling, there is an idea of "getting over" with the crowd. This is when a character can get the entire arena eating out of the palm of your hands. I realized the power of this idea at a concert a few years ago where the singer Hozier had the entire arena singing in unison, doing exactly what he asked, and as I sat there mimicking what he said I thought "this must be what mind control is like!" Wyatt had this amazing ability, so much so that it caught my attention even after not watching the sport for 20+ years. The Power of Story... Before you ask, "Wait, you like pro wrestling?" let me tell you something. As I was watching the wrestling doc I was trying to figure out what the appeal of wrestling was for me and then I realized it is the storylines. When I was a kid, I got totally wrapped in whatever was on the screen. I didn't grow up watching movies about lost worlds, Star Wars, or Harry Potter but rather I was following the fictitious stories of these characters who spin a tale over the course of days, weeks, months, years and in some cases, generations as the children get involved decades down the road. As I grew older, I was still chasing a good story. I remember the first books I got obsessed with in High School were the Mario Puzo mafia books and a book about the boxer Rubin "Hurricane" Carter. From there I found myself enjoying anything Dennis LeHane wrote (Mystic River, Gone Baby Gone, and more) and reading about the history of sport. Now, my obsessions move from the Founding Fathers, to George Orwell's books (all good by the way!) to the craziness of the 1960's, to the Civil War, the American Indian and more. Quote of the Week "It is better to conquer grief than to deceive it" -- Seneca I hope you all have an awesome week!Chris Fluck |
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