Walking Tall, Destination Movement, and Internal Fire

Embrace movement.

Really, embrace it.  You were quite literally made to move.

Yes, it feels like drudgery at times.   Yes, you would rather plant yourself on the couch at times.  Yes, hailing a cab seems more enticing at times.

However, movement – walking, climbing stairs, hiking, playing – is a pillar of the Relentless Transformation.  A pillar that’s often ignored.

“I could go for a walk, but how much difference is that really going to make?”

The answer is a lot.  Movement adds up and comes with both physical and mental benefits.

The Caveman Doctor and I recorded last night (the podcast is back and rolling along!) and we discussed the topic in some depth.  Our disappointment in seeing so many default to not walking.  Making walking a goal wherever you live and whatever your environment.  The massive difference it makes for older adults.

I can wax poetic about nutrition and exercise all I want.  However, if I look at my older personal training clients (I train 7 healthy individuals above 70), they have two common bonds: a fulfilling social life and daily walking.  I repeat: daily walking.

Embrace your own environment and consider the opportunities you have to bake in more walking and general movement.  You’ll feel better.  You’ll sleep better.  You’ll live longer.

Destination Movement

One of my favorite ways to get moving is targeting an ultimate destination.  Then your walk/hike/run becomes a journey with a reward at the end.

Yesterday I ran 2-miles to the Philadelphia Art Museum and used the opportunity to informally meditate while soaking in the scenery.  I capped the experience by casually walking back home.

Yes, of course I ran the stairs once.

Day 9 Recap

The exercise world was light.  I have big lifts coming on Thursday and Saturday, and I wanted to move but not too intensely.

With the 2-mile run thrown in, the Fitbit read out 18,470 steps and 9.15 miles.

However, there’s a huge downer on the Fitbit front.  While walking back from the Art Museum, I decided to test its accuracy because I had a hunch it was shorting me.  I wanted to be wrong, but alas my experiment concluded that for every 150 steps I took, the Fitbit was giving me just north of 120.  That’s a big gap!

I’ll continue to use it for the time being, and I’ll test it a few more random times.  Hopefully I caught it at its worst.

Sleep checked in at 7 hours and 49 minutes (8 restless minutes).

Here’s the nutrition…

Breakfast:  Grass-fed greek yogurt, cacao nibs, chia seeds, coconut, (1/2tbsp) raw honey, banana.  Black gold.

Lunch:  First meal out of my comfort zone during the program.  Relentless Riss and I grabbed lunch at Le Pain Quotidien.  Fortunately they have many solid options, although a few modifications were necessary (namely hold the bread!)  Smoked salmon, soft boiled egg, salad with fresh lemon, side of ham, fresh berries.

Snack:  Rise Bar.

Post-Activity:  Grass-fed whole milk.

Dinner:  (2 Bowls) ground bison, wilted spinach, kale, and frisee, green peas, brown rice pasta, and salt/pepper/garlic/cayenne.

Daily Fuel

Normally I look externally for a source of daily fuel – something that resonates and stokes the fire.

It’s important to balance that process with internal fuel and fire.

Today ponder your Why, your unique set of reasons for positive physical/mental change, and your accomplishments thus far.  Sit with those things for a bit and make damn sure you acknowledge your efforts.

Whether you know it or not, you’re inspiring someone else.

 

Image Credit:  Walking Tall – http://hollywoodjesus.com