After a day of working as a PE teacher, I stood outside the school with a cold cup of coffee in my hand waiting for our daughter so we can head home. During this time other parents started to arrive and I began talking to a friend. He took a look at my cup and told me that he recently had to cut coffee out of his daily routine. I asked him why and he shared his fondness for latte’s, that he probably drank too many of them, and that this amount of caffeine could be creating some health concerns. I told him I could relate and then we went on our way.
The next time I saw him, he asked me what the latest topic of discussion was in health class and I shared that we discussed anxiety. He jokingly said maybe I should attend next time. He laughed, I laughed, and then we dove into the topic a bit. Some of the symptoms that he has been feeling, I too have been experiencing them. It was funny as we got to a point where I finished a sentence for him and he said something like see, you know what I am talking about and I said, yes, unfortunately I do! Things like an occasional bout with dizziness, heart palpitations while laying down, the sensation of an increased heart rate, and so on. For me, the first time I experienced this was around the one year anniversary of my brother's death. For him, it was losing someone close to him and also having another member of his family being ill. We were/are on a similar path and are both working on improving it. Now, considering our plight, our doctors gave us the same response. After initial tests, the heart was working fine but it was most likely anxiety and the elevated blood pressure that was at the root of our problem. Adding caffeine on top of these symptoms seems to further exacerbate the issue. So what is the solution to this mess I have found myself in? To start, I was advised to focus on relaxation techniques, to slow down, to try to calm the mind and body and to breathe. It just so happens that these are the same principles I attempted to bestow on a group of teens! So much for practicing what you preach, right? Sometimes I am good about following the doctor's advice and other times I am not. When the moments of anxiety or stress get elevated, I try to refocus on what is important and put the following ideas into practice:
I hope you all have a wonderful week! Chris
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What I've Been Thinking About...
I watched the latest Chris Rock comedy special and he shared a story about his mother who was raised in South Carolina. During her childhood race relations were tense. As a young girl, she needed dental work done for a tooth extraction and there were only two people in town who can do it: the dentist and the veterinarian. Considering she was a human and not an animal, they went to the dentist but were refused service because of her skin color. On they went to the veterinarian for the procedure. Fast forward a generation and that girl who was once refused treatment now has a family of her own. One of her kids goes on to become a huge star selling out arenas, starring in movies, hosting big award shows, and so much more. Move forward another generation and that little girl from South Carolina now has a granddaughter who is excelling in school and studying Culinary Arts in Paris, France. These opportunities couldn't have even been dreamt up when she was a child. In one lifetime, that women went from being refused service because of her skin color to traveling the country watching her child be treated like comedy royalty and traveling the world visiting her granddaughter. How is that for progress? Now, this doesn't mean the fight for social change should come to an end. As MLK Jr. said, “Human progress is neither automatic nor inevitable". Just because the ball has been moving in the right direction doesn't necessarily mean it will continue to do so. It is on us to continue to make things better, not only for our generation but for those that follow! Health Tip of the Week I was having a conversation with a chiropractor friend this week and he shared some good insight regarding physical pain. Often times, when we feel discomfort in our body, we assume that this symptom is caused by something that we did physically. For example, my back hurts because I slept wrong, tweaked something, or fill in the blank for whatever it is that best fits your life. But what if the root cause of this issue is something more? There are times when we feel physical pain due to the emotional burden we are holding on to. Mental stress can cause physical pain or discomfort. How often have we had tight upper back muscles during stressful life events? We can stretch, massage, and foam roll the site all we want but if we do not delve into the underlying cause (the mental stress), that feeling of discomfort will not go away. That tension, discomfort, or pain in your body is just a messenger and it is telling you that something about your life needs to change. For more discussion on the topic, check out my latest podcast episode w/ Darin Mazepa , owner of Vitality Natural Healthcare Center. What I've Been Writing... On every tombstone, there is the day of birth and the day that you pass on. In between those dates is a dash. At first look, one might think that the dash is insignificant but upon further examination, I came to realize that it represents our time here on earth. The dash is how we spend our days, the relationships we build, the connections we make, and the mark that we leave on the world. So how do we make our dash mean something? Mahatma Ghandi once said that "If you want to change the world, start with yourself". To see where this story goes and to gain access to 7 tips to make our years count, click here! What I've Been Watching... American Nightmare on Netflix Here is how Netflix summarizes this crazy story from 2015: After a harrowing home invasion and kidnapping in 2015, a couple is accused of staging the ordeal when the woman reappears in this true-crime docuseries. This story is sad and it is very strange. For much of the three episodes, Marisa and I sat in bewilderment as we tried to put the pieces together and figure out who is telling the truth and who is lying. There is a wild story, bad policing, good policing, a criminal who shows Jekyll & Hyde qualities, a victim whose voice is often ignored, and much more. It was wild! Quote of the Week “It does not matter how slowly you go as long as you do not stop.” — Confucius I hope you all have an awesome week! Chris Earlier this month I dropped my daughter off at school and then hit the streets for some exercise. As I am warming up I notice there is water flooding the path so I decide to cut through a cemetery to keep my feet dry. As I am doing this, I take a peak over my right shoulder and see something that stops me right in my tracks. What I saw was my last name, written in big letters on a headstone from 150+ years ago!
As I thought about this experience I was reminded of a story I heard a few years ago. On every tombstone, there is the day of birth and the day that you pass on. In between those dates is a dash. At first look, one might think that the dash is insignificant but upon further examination, I came to realize that it represents our time here on earth. The dash is how we spend our days, the relationships we build, the connections we make, and the mark that we leave on the world. So how do we make our dash mean something? Mahatma Ghandi once said that "If you want to change the world, start with yourself". I believe that if we can improve ourselves then we can better serve those in our little network or community. So, after a little reflection, I have identified seven areas that I plan on working on this year and will outline them below!
I hope you all enjoyed reading this and I want to encourage all of you to take some time to reflect on a few areas that you can work on this year. Write them down, put them into practice, and reap the rewards that come with self improvement. Chris Fluck Good Morning!
What I've Been Thinking About... The 1800s. To me, this may be the wildest period of time in American history. During this century, we have all sorts of major issues going on throughout our land. As Americans attempt to spread civilization from "sea to shining sea" (Atlantic to Pacific), they do so in a way that does not take into consideration those who inhabit the lands. They soon become well aware of what they refer to as the "Indian problem". To combat the issue, things got very hostile on both sides. Settlers lived in fear of a raid which and the government response to this is downright wicked with groups like the Texas Rangers formed to literally hunt and destroy the Indian way of life. As a result of this nonsense, hundreds of thousands of men, women, and children (both Native and non-Native) die during the mission to move westward. If that is not enough, there are the gold rushes, The Wild West, the land grabs, and an influx of immigrants that are searching for a new way of life. But wait, there is more! While all this is going on, there is political unrest on the Eastern side of the country. Slavery, John Browns raid on Harper's Ferry, the Civil War, the assassination of Lincoln, and the list goes on. It truly was a crazy time to be alive and I am only starting to scratch the surface. What I've Been Reading Path Lit by Lightning: The Life of Jim Thorpe by David Maraniss I am in a rabbit hole and like written above, it runs very deep! The topic that has grabbed my attention is that of the American Indian. Since the start of the year, I have listened to Empire of the Summer Moon and Custer Died for Your Sins. I have also read a book titled Killing Crazy Horse, listened to a podcast about the 1973 Standoff at Wounded Knee, and now, I am diving into this book on the great athlete Jim Thorpe. Side note: Marisa and I watched Killers of the Flower Moon on Friday night. The book is incredible, the movie not so much. Save your time (3.5 hours) and money and watch something else! Health Tip of the Week Pavel Tsatsouline is the man often credited with bringing the kettlebell to American gyms and training programs. He is a man that has incredible insight and introduced me to the concept of "greasing the groove". This idea can be summarized best by thinking about a door hinge. If the door is rarely opened, the hinge might get a little stiff. It might creak a bit and eventually, it could get rusty and start to break down. This hinge is every joint in your body. If you do not move them, you will become the door hinge. Your body will stiffen, creak and eventually, break down. So my guidance is this: a little bit of movement often is better than doing a lot of movement rarely. Having a daily practice of movement will allow those joints of yours to be "greased" and ready for action, whatever that action may be. What I've Been Working On...
Quote of the Week "Our children are only as brilliant as we allow them to be" -- Eric Micha-el Leventhal I hope you all have an awesome week!Chris Fluck When I look at an ancient structure like the Parthenon, it blows my mind that large portions of it are still standing today. You see the foundation with its wonderful pillars still holding strong after all these years and it makes you appreciate those who designed and built it. They created something that could withstand anything life through its way. Wouldn't it be great if we could do that too? Well, in regards to our health, I think we can! Comparing ourselves to a building, we have a foundation. On top of that foundation are pillars. In order for this structure to work, the pillars are going to have to be strong and able to withstand any burden that is placed upon it. If they cannot, the whole thing can, and eventually will, crumble. So how do we do this? There are four components to health that we need to be aware of: social, mental, physical and spiritual. Each pillar carries equal importance and should be addressed accordingly. Ignoring or weakening a pillar in architecture dooms the project to failure. The same can be said for our health. Below are a few ideas to keep in mind as you work your way towards improving your overall well-being...
As a parent/coach/teacher, we cannot forget that last point. We play a major role in effecting the health of future generations. A healthier family leads to a healthier town. A healthier town leads to a healthier state. A healthier state leads to a healthier country. Eventually you get to the point where some small, local changes create a positive impact on the world. You just need strong pillars to build from! Chris Fluck What I've Been Thinking About...
One day this week I dropped Emilia off at school and then hit the streets for some exercise. Prior to a running workout I try to walk for about 10 minutes just to get the body warm. As I am doing this I notice there is water flooding the path so I decide to cut through a cemetery to avoid it. It is a quick 3-4 minute shortcut and I notice a funeral is getting set up. I try to move through the path in a way that doesn't distract but something stops me in my tracks. So, as I am cruising along the cemetery road and I randomly take a peak over my right shoulder. It is there that I see a headstone with my name FLUCK written on it in big letters. I was surprised and curious. For one, what is the likelihood to stumble upon such a thing on a random walk through a cemetery? Two, the time that these Fluck's were in the area were in the 1850's which got me thinking: long lost relatives or just a random coincidence? Either way, the moment stuck with me for the week. Mental Health Tip of the Week In other family news, a few days after that moment my aunt who lives in Tennessee came to town for a visit. We went out to eat for breakfast and afterwards, invited her over to see the farm. As adults, I do not think we ever had a real conversation but she made a point to want to change that. During this conversation she shared a ton of stories from her childhood and life that to be quite honest, I was fairly ignorant of. She and I were never really close and apparently this goes back to when I was baby and wouldn't let her hold me. My brother, on the other hand, was much more open and had a different relationship with her than I did. We discussed his death and how hard it was (and still is) for everyone. I recently read a quote that went "the route past grief is through it". You experience it, you feel it, but eventually you have to accept the reality that someone you love is gone and you must start living. I believe that approach is good for all human emotions or events that we face throughout the course of our lives. Experience the event, feel the emotions associated with it, accept that it happened, and then move forward. What I've Been Writing... Having young kids at home that are juggling school, homework, practices, and games makes it very difficult for us parents to get everyone together for a shared meal. Often times it seems like it would be easier just to set up a grab-and-go dinner in order to work around conflicting schedules. In terms of time saved, this idea works very well but at what cost? Recent research has indicated that those family's who routinely eat meals together tend to thrive together. The data shows that when families prepare, cook and consume a meal together, those foods tend to be more nutrient dense. These meals have more protein, fruits and vegetables and are less likely to contain processed foods and high sugar content. But wait, there is more... Click here to continue reading: http://www.chrisfluck.net/.../the-importance-of-family... What I've Been Reading Running with the Buffaloes by Chris Lear This book chronicles the University of Colorado cross country team's 1998 season from the late summer practices to the men's NCAA cross country championships. The author was deeply embedded with the coach and team and really lays out the physical, mental, social, and sometimes spiritual moments that occur over the course of a season in the world of athletics. The ups, the downs, the joys, the sadness, the grief, the bonding, and so on and so forth. Quote of the Week “The walls we build around us to keep sadness out also keeps out the joy.” — Jim Rohn I hope you all have an awesome week! Chris Having young kids at home that are juggling school, homework, practices, and games makes it very difficult for us parents to get everyone together for a shared meal. Often times it seems like it would be easier just to set up a grab-and-go dinner in order to work around conflicting schedules. In terms of time saved, this idea works very well but at what cost?
Recent research has indicated that those family's who routinely eat meals together tend to thrive together. The data shows that when families prepare, cook and consume a meal together, those foods tend to be more nutrient dense. These meals have more protein, fruits and vegetables and are less likely to contain processed foods and high sugar content. But wait, there is more... After decades of research, psychiatrist Anne Fishel lays out in her work the amazing mental health benefits of eating regular meals together. The children from families who eat together are associated with lower rates of depression, anxiety, substance abuse, eating disorders, tobacco use, early teenage pregnancy and they show higher rates of resilience and self esteem. If you can put all that stuff in a vitamin tablet each and everyone one of us (and our kids) would be jumping at the opportunity to consume it! So how do we make this happen? Start with one meal per week. Pick a day that everyone is free and have a meal together. When you make this is a habit (and everyone realizes spending time together isn't so bad after all) you add another day. Keep this up until you are eating more and more healthy meals together and creating memories with those closest to you. Chris What I've Been Up To...
Other than getting the farm ready for the impending snow storm, I was on the move yesterday. I took a short drive to help a local man build a workout program for his home. After spending 60 minutes with him, we really laid the groundwork on a good program that they can implement into their daily lives. In this day and age, convenience is important. A 10-20 minute drive to a gym is not always an option so to have the ability to exercise in the comfort of your own home (or office) is a great thing. If interested in setting an appointment (in-home or zoom), text me at (610) 646-1524 and we can get it scheduled! In addition, if you are reading this newsletter, it is safe to assume you value your health and wellness. I have recently added something new to our wellness programs and I’d like to get your feedback on it. Are you open to checking it out? If so, reply to this email and I will send the info your way! Fitness Tip of the Week A few years ago I ran a program called "The 5% Club". The mission for that club would be to lose five percent of your total bodyweight over the course of a year. So, for a 200 pound individual, the goal would be to not only get down to 190 but to stay there. Dropping 5% results in a slew of positive health benefits: blood pressure, joint health, heart/lung function, energy levels, blood work, quality of sleep and more all improve. If maintained over time, so too will your length and quality of life. The goal with this plan was to slowly chip away at something and put into practice good, long term, sustainable strategies. Sustainable being the key word here. It was not a crash diet or rapid weight loss program. It was a program built on habits. If you are on a mission this new year to drop some weight, remember the tortoise and the hare. Be patient, develop habits that will last, and reap the rewards. What I've Been Reading Strange Case of Dr. Jekyll and Mr. Hyde by Robert Stevenson There are many so-called classics that I have never read and this one fits the bill. It tells the tale of a Dr. Jekyll and a Mr. Hyde which, as we eventually find out, is the same man (spoiler alert!). One is an example of good and the other, an example of evil. As the story goes, the good side slowly loses hold as they become their second, worse self. This is man's dual nature where us humans are all capable of doing good and unfortunately, also doing bad. As Stevenson puts it, I do not suppose that when a drunkard reasons with himself upon his vice that he is instantly cured of what temptation draws himself towards it. Just as the pull of alcohol lures in the addict, so too do the urges for evil afflict our main character. What I've Been Watching... Stand up comedy. From relatively newcomers like Shane Gillis and Andrew Santino, to legends like Norm Macdonald and Chris Rock, to my all-time favorite Dave Chappelle, I have been taking it all in. These individuals really know how to spin a story and their rhythm and timing while sharing is a thing of beauty. It is hard to have a bad day when you spend some time laughing and these guys get it done for me. Quote of the Week "If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours" -- Henry David Thoreau I hope you all have an awesome week!Chris Fluck I heard a story recently that broke my heart a bit. An old friend of mine lost his brother and it is my understanding that this loss of life is another example of what is deemed "Deaths of Despair": a loss of life due to drugs, alcohol or suicide.
In the 1890's, Emile Durkheim argued that larger social phenomena resulting in the loss of dignity in people’s lives and the breakdown of communities around them provide the backdrop to these deaths. This idea still rings true today and to me, could be the largest problem that we see as country that nobody seems to want to talk about. Why talk about widespread despair when you can talk about cocaine in the White House or a submarine failure? That is sarcasm if you could not tell. Between 1999 and 2017, midlife mortality from drug overdoses increased by nearly 400%. Suicide rates significantly increased over those years (10.4 per 100,000 to 14.1) and between 2020 and 2021, there was a 4% increase, the largest over the past two decades. Lastly, it is estimated that more than 140,000 people die from alcohol-related causes annually, making alcohol the fourth-leading preventable cause of death. When you look at statistics, all you see is numbers but behind those numbers is human life. It is someone's brother or sister, mother or father, wife or husband, friend, co-worker or neighbor. Like a wave in the ocean, each loss of life has a ripple effect through the lives of those who knew the deceased. That ripple continues to grow until we reach the point we are at today where I can assume almost everyone reading this has known or lost someone close to them due to one of the three causes listed above. So where do we go from here? If we follow Durkheim’s logic, the first thing we should address is dignity. This term is defined as the state or quality of being worthy of honor or respect. With dignity, there is a sense of pride in oneself and a certain level of self-respect. For most, this can come in the work that we do, the role we play in our families lives, and our ability to look at ourselves in the mirror and understand that your life matters...because it does. If you feel "not worthy", take a look at the people in your life. Are these relationships positive or negative? Are you participating in any activities that you find joy in? If not, start doing that. Lastly, are you physically taking care of yourself? Physical activity plays a huge role in self-esteem and self-efficacy and it is imperative that we move our body in order to feel better. The next area to address would be community. Community is a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals. In the past, these communities were in person. There was church, the general store, the town square, or other events that brought people together IN PERSON. This concept has been lost in recent decades and, citing Durkheim, centuries. The result of this is that we feel a lack of belonging. When we feel like we do not belong, we feel like we don’t matter. To fix this, there are groups out there for just about every topic or interest imaginable. You can join a support group, volunteer at a local organization, or find a group that has shared hobbies or activities. Just being around people and socializing with like minded individuals always feels good. If you are shy or unsure, do more listening than talking at these gatherings and try to serve others. Lastly, if you look up the antithesis of despair, the word hope appears. We cannot lose hope in anything that we do. You never know when your lot is going to change. It might be today, it might be tomorrow, it might be next month, year or decade but the mission will always remain the same: win the day. I have to say, when I hear about the loss of life, I always think, “What if they could have made it one more day?” You hear stories all the time from people who have hit rock bottom, who say they don’t know how they survived that time, but then one day, everything changed and they got their life back in order. They stopped abusing themselves. They found people to help them. They never lost hope and their dignity started to return. That day can be today. Chris Fluck What I've Been Reading
The President who Loved Sport This article, written in December of 1963, was published less than two weeks after the assassination of JFK. In it, it discusses the presidents lifelong dedication to sport and fitness as well as one of his biggest concerns: Americans becoming soft. Keep in mind what I am going to share is from the 1960's which has a slightly different tone (aka not as politically correct) as today's writing. From the article, "If there was one thing that sickened Jack Kennedy, it was the flabby American parked in front of the television set in the middle of a noble spring day. He referred to this contemptuously as "spectating." And over and over again he warned that a nation that spends all its time spectating must fail". To Kennedy, spectating was becoming a national disease and in his words, Americans were becoming soft. He continues, "The same civilizations which produced some of our highest achievements of philosophy and drama, government and art, also gave us a belief in the importance of physical soundness". Since the writing of this, our nation has seen a threefold increase in obesity, an incredible rise in sedentary activities which leads to "spectating", and a serious collapse in the mental health of our country where deaths of despair (overdose, suicide, alcohol related) are rising exponentially each year. I don't know if this is exactly what JFK feared but it sure seems close. What I've Been Thinking About... Last week I wrote about what Iceland did to proactively prevent kids from partaking in negative behavior and other trouble. The government decided to subsidize recreation activities and provide a weekday curfew of 10 pm. By doing this, it kept kids off the streets between the hours of trouble (3 pm and midnight) and also replaced negative behaviors with positive ones. This, in theory, would then carry over into adulthood and currently, it appears that the program is doing just that. Now, tying in last weeks theme with this weeks, JFK's personal physician, Dr. Janet G. Travell, wrote in 1961: "President Kennedy is a walking—or rather running—testament to the principle that people who are active in sports during youth and continue their activity as adults are likely to remain vigorous as they grow older." I think the success of the Iceland model, and the observation from Kennedy's physician in 1961 both confirm that if we can introduce positive behaviors to kids in their youth, then there is a high likelihood that it will carry over it adulthood. Strong kids become strong adults! Fitness Tip of the Week This month I went in for a visit with our physician to ask some questions and to get some blood work taken care of. I never really had a full blood panel done before so this was all new to me. A consequence of not having this testing done is that there is no baseline to compare to. If a red flag were to pop up, you wouldn't know if it was normal for you or abnormal. So in this instance, the only thing one can do is schedule an appointment for a future date and go through the entire process again to compare. If an illness were present, this delay could have some major ramifications. So, my advice is this: get some blood work done on your next visit so you have a baseline! I think this stuff is important because it gives us some insight on what is going on with you internally. We go to the doctor if we have a wound, a fever, something on the surface but it is the things that we cannot see (inflammation in the body, vitamin deficiencies, etc.) that really impact our day to day existence. I write all this as a person whose last doctor visit was in 2016 but the aging process, being a parent and having a family has shifted my mind and following the "ignorance is bliss" model may not be the best approach! What I've Been Watching Murdaugh Murders: A Southern Scandal on Netflix This documentary tells the story of a powerful South Carolina family who believed that they were truly above the law. It starts with sharing a story of a boat accident involving drunk teenagers which led to an incredibly sad tragedy. One life was lost and the kids who lived to tell the tale will never be the same. Then, the series sheds light on the families history, which involves murder, drug addiction, cover ups, and other criminal activities. To be quite honest, it was not the best series that I ever watched but interesting nonetheless. Quote of the Week "The health of the people is really the foundation upon which all their happiness and all their powers as a State depend." -- Benjamin Disraeli I hope you all have an awesome week! Chris Fluck |