The Weekly Word: March 19th, 2023

Back to Boston
The initial opener for this week was going to be "When it rains it pours" where I was going to share/whine about a variety of little things that have been sprouting up all at the same time. Car issues, ponies getting loose, coaching track, another identity theft issue, hot water heater causing problems and more. There have been a few days this week where I have woken up stressed and anxious about the days to-do list. It felt like I had 100 things to do but only enough time to do 3. 

Lucky for us, Emi is on spring break this coming week so we decided to visit friends and family in Boston and pick up Emi's birthday gift, a Great Dane puppy! So this weekend, we get to meet Emi's puppy, explore a great American city and enjoy our time with people good people... and relax (I hope!)

What I've Been Thinking About
In the book Tides of War by Steven Pressfield, the narrator opens with a story from his grandfather. During their dialogue, the elder shares, "One cannot call to mind that which occurred an hour past, yet summon events seventy years gone, as if they were unfolding here and now".

How many of you had those moments where you can't recall where you placed your backpack an hour ago but can recite a story from two or three decades past? I have been there and it seems these moments are occurring more regularly than ever. As I think and read on the subject, the conclusion seems to be that experiences that turn out to be very rewarding have been found to lead to stronger and longer-lasting memories. Those childhood moments that created new experiences are totally new to your mind and as a result, get implanted into your brain in a more long lasting way than say, what you ate for breakfast!

One more thing on the subject, I believe sharing stories has the power to survive long periods of time (an example is the biblical stories lasting thousands of years). Human beings seem to think and remember stories much better than they would facts, numbers, equations or non-trivial things. Some minor details may change in the story over time but the central theme remains the same.

What I've Been Reading
21 Lessons for the 21st Century by Yuval Noah Harrari

I just started this book and am excited to work through it. The author has written two books prior to this, Sapiens and Homo Deus, that really changed the way that I think about things. Sapiens takes a look at the history of humankind, Homo Deus looks at what tomorrow and the future has in store for us, and the book mentioned above highlights today’s most urgent issues as we move into the uncharted territory: the future.

Fitness Tip of the Week
This week we answer, when and how much cardiovascular training should I do?

1. The first thing I would recommend is performing light physical activity each and everyday. This could be something as basic as walking around your block, doing some gardening, hitting the exercise bike, or mixing in a few ten minute movement sessions during your work day. It doesn't matter if you are new to exercise or a seasoned, daily movement is a non-negotiable!
2. If you have part one down and want to ramp things up, I would recommend adding a little bit of speed and/or intensity to your routine every other day of the week. These sessions may last about 30+ minutes with the goal being to get the heart rate up to about 120-140 bpm. This rate of effort is at a pace where you will not be able to carry a conversation. Try not to exceed 155 during these sessions. 
3. This is a little more advanced as we add some sprint and/or high intensity training once every 5-7 days. During these sessions, you spike the heart rate over 155 bpm for 10-20 minutes. This could be a "finisher" at the end of a strength training day, or done as a stand alone workout. The key is not to do too many of these during a week as this elevated heart rate takes a toll on the body and needs days between sessions to recover.  

Quote of the Week
"If there must be trouble, let it be in my day, that my child may have peace." -- Thomas Paine

I hope you all have an awesome week!
Chris Fluck