21
Oct
09

Fuzz

Homecoming|Fuzz
(For Penn State. It was homecoming. But homecoming has a deeper meaning to me this weekend. In November, of last year, my mother went into the hospital. She hasn’t been released since. Today, almost one year later, she comes home.

This essay, has been on my heart for days, weeks, and months — perhaps, even, my whole life.

To you who read this, I say: enjoy, wrestle, challenge, and see if some good might come out of this.

To my mother, mamami, my queen, Ayaba, I say, Welcome Home. We’ve been waiting.)

Homecoming|Fuzz from DavidAdewumi on Vimeo.

Knock.

Knock.

Knock.

The knocks had a steady rhythm and cadence, as their intensity and volume crescendoed.

Clearly, someone wanted in my room with an ever-increasing fervor.

An intruder.

An assailant.

A person who might cause me pain.

My Mother.

I remember an odd sense of removal. I had this thought, and then a thought about the thought :’For once in my life, I am deeply, deeply afraid of my mother.’

This is something, I never, ever had experienced before when I thought of my mother, the woman who had brought me into this world.

Fear.

There’s this ancient Hebrew word, often used in this Deity-inspired text we’ve come to know as the Bible.

El Shaddai.

Now if we were willing to ask questions, and understand that this deity, this being who inspired this ancient text, had out of His own image, made both man and woman.

Come again?

There’s a part of God that’s feminine?

Some translate the word ‘Shaddai’ to mean almighty and powerful. But some might translate ‘Shaddai’ connected to the ancient word “shadayim’ which means “breasts.” Thus, it is thought to be connected to fertility and fruitfulness that God has commanded in the world.

Every time I had thought of God — I had thought of Him as a Father.

A commander. A general. A task master. A warrior.

But God as…

a protector,

a provider,

a compassionate being,

a mother?

Where we last left off in the story of my mother, I was in the room of her deathbed, my eyes red, the man called a ‘machine’ by his friends, with tears streaming down his face, trying to come to terms with a mother whose very life had lost all hope.

And so, last year, I wrote ‘The Art of Giving Up’ and shared a story of a mother who was almost taken from our family here, by kidney failure and heart failure and diabetes gone wild. In her eyes, she had died yet also had been safely returned to us.

But I wrote that there was something deeper. That there was more to the story than the physical illness — things seen, whilst the battle raged endlessly against what is and was unseen.

“Yet even as I write this, the dragon has reared his ugly head…and again my mother has returned to the hospital, afflicted by illnesses the type both seen and unseen.”

How much of our pain, how much of our isolation, how much of our solitude comes because we simply are not able to share the pains and wounds in our life?
How much of our pain comes because our dragon is hidden in our closet, under our beds, in our basements — that even if they were laying out, certainly, we’d hide them before anyone, any guest, any other person could see them.

Would I be so bold, then, to open the cellar door, bust open the closet, lift up the bed to release the ‘dragon’ of not one man, but of a family, of a generation — a world apart?

I was born in 1987.

In 1988, my mother had her first outbreak of what was later diagnosed as manic depression/bi-polar disorder.

Mamami, as I so affectionately called her, was one of the happiest and truly joyful people I knew. Even now, for all the things I might have done or accomplished, in my small tiny village, in our tiny corner of the world — Lemont — I am simply known as “Grace’s son.”

The postal workers at the post office love her, neighbors I’ve never seen nor recognize come by our house to see how she’s doing, people stop me on the street to tell me how much a blessing my mom has been on their lives.

But that fateful day in that fateful year, a family witnessed a burst of … lunacy that it had never seen before and had never known.

One author, writes how all of us have insulators that put any noun — any place, person, or thing — into a certain frame of reference. So if you went to a concert hall, and the usher handed you a squirrel — you might say to yourself, ‘Where am I’?, ‘What is this place?’, ‘What am I doing here?’

The box, your insulators, would be removed.

So when my mother was walking down the street wailing at the top of her lungs, belligerent, and delusional, and crazy — there I said it — the insulators in my family collapsed.

Our shalom, our sense of a wholeness, and completeness in our home, had been violated.

It had been shattered to pieces.

Can you imagine, looking into your mother’s eyes, and thinking to yourself, literally:

‘My mother has lost her mind. She’s actually crazy, in every sense of the word.’

‘David, you’re going to have to stay with your uncle and aunt, your dad is going away on a business trip, and so is your mom.’

I was 4-years-old.

Yet even to my young mind, I remember wondering — ‘but how could mommy be going on a business trip, her job doesn’t require her to travel’?

Later.

My mother, who for so many years had taken her medicine, had come to the conclusion, as so many of those who struggle with clinical depression do, that she was fine, healed, and no longer needed medicine.

I was 15-years-old.

11 years later, I had finally learned the truth. And I understood, then, that my childhood, that my mother, for almost my whole life had been taken from me.

Perhaps now I understand why…

I couldn’t hardly ever sleep over at my best friend’s house…

I couldn’t go fishing with a friend and his family from school…

I wasn’t ever allowed to pursue anything too risky

If you were a man, a husband, with a wife, and five children, and a marriage that by all accounts if it was like four out of every five in the country where one spouse suffers from depression would be in divorce — and if you had to manage all this while working a full-time job which required you to travel out of the country several times a year, might you not want your children to do less — and to stay right at home where you know they’ll be safe?

What if the mother, for her illness, might not always trusted to obey her motherly instincts and protect, and advocate, and defend?

In one of the Gospels, written by the one whom Jesus loved, five separate times he writes of the Spirit of a God – the Holy Spirit — and the son of a God — Jesus– who said that it was better that he leave. That when he left he would send the Comforter, the Spirit.

He tells his disciples that it if he does not go away, the Helper, should not come to them, but if he goes, he will send him to them.

In Greek, this word for ‘comforter’ is Parakletos.

This word ‘parakletos’ referred to a legal advisor, an advocate, a defender, a representative who would come forward on behalf of another.

In the widest sense of the word, it means a ‘helper’ one who aids another, or who literally runs beside us.

This man, this son of God, then, would leave, to send a helper who would run beside us and be our advocate before God himself.

Often times, we’ve heard the story of a mother who would go to great acts to defend her children — adrenaline pumping even gain super-human strength and lift a car to free their child.

Could, then, our mothers be our advocates, our defenders, our person to run beside us and encourage us?

It was 7th grade.

I came home one day from track practice and my mother calls me into her room.

She sits me down and says ‘David, I want you to quit track.’

Confused, I ask ‘but, why?’

Finally, days later she tells me.

A former teacher of mine had seen me run a few races for the junior high track team and had concluded, to my mother’s face, that if she had a dollar for every time I finished in last place, she would be rich.

A teacher said this, to my mother.

My mother later explained to me, ‘I don’t want anybody saying that about any of my children. I’d rather have you quit track so they didn’t say that.’

Mamami was acting as my defender, as my advocate, as my legal advisor who stood between me and an accuser and said ‘this shall not be.”

As my parakletos.

The Bible has a great deal to say about widows and orphans — for see in the ancient near east a widow might be a mother without a husband taking care of her boys, and orphans might also be translated as fatherless.

In fact in the last year, I’ve had a great deal of interaction with young men and women who for some tragic reason or another, don’t have the presence of father in their life.

You know the drill.

The girls are more prone to seek a guy’s approval, after never having experienced the love and care of her dad; a fatherless son might be angry, or deal with a dozen other things people with way more wisdom and knowledge than I have figured he might struggle with.

They hurt. They ache. They suffer.

The father has left a void in the home, in the life, and in the heart of the children he has left behind.

But what about the motherless?

What about those whose mothers were taken — by an illness, by a job, by a lifestyle, by a a tragedy…?

A mother is home.

A mother is comfort.

A mother is sanctuary.

When the home and sanctuary is violated, there is unrest in the heart.

While visiting my mother at the State Psychiatric Hospital in Danville, PA, one of my best friends says ‘your mom is not all there. That’s not the Grace I knew.’

Is there something deeper going on here?

Have I known — some part of my inner self — that things were not the way they should be? Some part of my inner self, taking a look at my beautiful, joyful mother, the matriarch and prayer warrior, the faithful one — stubborn and loving as always — is there some part of me that for my whole life, knew, that my mother was ‘not all there’?

In Proverbs, the writer pontificates: A joyful heart makes a cheerful face, But when the heart is sad, the spirit is broken.

Have I, with a sad heart and a mother absent in psyche, in spirit at times, left my spirit broken and in search of a home, of a sanctuary, of a comfort to fill that place?

I remember in my first semester at Penn State, the spring of 2006, I was with a friend at his house. I received a call from my dad urging me to come home quickly.

My mom had not been taking her medicine for several weeks, and the dragon, as it always does when not subdued, reared its ugly head. I rushed home immediately.

I rushed ‘home’ immediately.

Or maybe when in high school one of my best friends offered me to stay in his house so I didn’t have to return to my sanctuary that had long since been destroyed.

My mother, her soul, her psyche, was in the fight of her life.

Or maybe it was the scene a couple years later. The police and ambulance gathered around my house, stirring up the quiet residents of Lemont in a small scene that had become all too familiar.

My mom juked to her left, juked to her right, and tried to spin out of the grasp out of one police officer, as the other officer pulled a ‘Terry-Tate’ and took her down to the ground.

The police were there to take away my mother. Perhaps there was a numbness at this point that almost made me laugh at the sight of a 50-year-old woman attempting to outmaneuver cops in a living-room sized space to escape to freedom.

Escape.

A danger to herself, a danger to her family, a danger to our sanctuary.

One outsider, who traveled to Rwanda to document the atrocities that happened there in 1994 wrote:

You can watch “Sometimes in April” or “Hotel Rwanda,” or read one of the many genocide books, but it’s hard to imagine this event fully without seeing one of the rural churches where sanctuaries turned into mass graves
“People thought they would be safe here,” driver Jamada said. “In our culture, our belief is that no one can do something wrong in a church.”"

The church, it so happened, was not a sanctuary from the perpetrators who saw it fit to thoroughly desecrate both the building and the entity, and leave in its stead a vestige of ruins, as all hiding were all killed.
In my young mind, in my own persons culture, I had a belief, that no one and nothing could do wrong in my church, in my sanctuary, in my home. When some would ask how I could go on endlessly, and when they whispered things like ‘Superman’ and ‘Dave, you’re a machine,’ I’d tell them my home was my sanctuary, my comfort, my solace — the place where I could return to and rest if all was wrong with the world.

I, like the Rwandans before me, did not believe this was an entity that could be violated.

I was wrong.

And I believe the threat to this comfort, to this home, to this sanctuary might be one of the greatest tacit threats to plague the nation — the loss of motherhood.

When I think of my mom, I think fondly of those nights as a young boy where I would have nightmares and would run to my parents room, all of a whole 6 feet away, and snuggle in between my parents, and my mother would wrap her arms around me, and I’d get that feeling inside of me that everything would be all right.

You know.

That warm

fuzzy

feeling

She would be that voice beside me, my parakletos, my advocate, my defender — to run beside me, whisper in my ear, and let me know that I was going to make it.

‘I know how you feel.’

A comforter.

And run and hide and try as I might in the absence of my mother, my true mother, the one who would smile and shout and sing and dance and pray for days, had I since sought out that comfort and home and sanctuary in other avenues and other persons and other places?

There’s this saying, ‘wherever you go, there you are.’ That what plagues and torments you here, will torment you there as well.

And as I’ve struggled with this very real idea of living without a mother, I’ve also learned and witnessed and been taken in by a handful of women whom I fondly call ‘mother’, and who lovingly call me ’son.’

Women in Pennsylvania, women in Maryland, who take me into their homes, feed me, cloth me, give me places to sleep. Who care for me, who love on me, who even do my laundry.

Who make me go to the doctor when I’m a stubborn grown man who refuses to admit that ’something might be wrong.’

Who defend me, who are my advocates, who are my defenders, who run beside me and whisper in my ear ‘David, you’re going to be OK, you’re going to make it, it’s going to be all right. I love you.”

The African proverb says ‘it takes a village to raise a child.’

I now believe that it takes a mother to raise a village.

I am in awe of mothers. I have seen single mothers, divorced mothers, married mothers — and in all I see a constant, unfailing, undying, faithful, exuberant, and proud love of their children.

These women would go through hell and back – and back again — to ensure that their children are safe and taken care of and protected.

To ensure that everything would be all right.

They have taken me in, under their wing. Nurtured me. Cared for me. Treated me as one of their own. Celebrated birthdays and holidays and opened their homes to me.

However, there is a deeper sense, that there is a God that would give a double portion. A God who would be a father to the fatherless and might also be a mother to the motherless. That some or all of the things that an earthly parent or parents could not provide — that God could and would and will satisfy.

That God, the divine, the Spirit, would be my parakletos.

That God would be enough.

In the third gospel this son of God, this rabbi, this messiah — Jesus — says that he would gather his children around him as a [mother] hen gathers her young under her wing.

Jesus as Mama Goose?

Advocating.

Defending.

Compassionate.

Empathetic.

Loving.

Running alongside of us, encouraging us, whispering ‘I love you.’

‘You can do it.’

‘You’re going to make it.’

‘It’s going to be all right.’

May you rest in the arms of the almighty, under the shadow of the wings of the mother hen.

May you find peace in a Comforter who knows how you feel.

May you find your sanctuary, your home, your shalom, your peace — for your weary and broken and bruised inner spirit.

May you see, that indeed, he is all you ever need.

He is all you ever need.

He is all you ever need.

He is all you ever need.

14
Dec
08

The Art of Giving Up

Teeth shattered from the tubes slammed down her throat, eyelids heavy from the sedating affect of the myriads of heart strengthening, fluid removing, pain-killing drugs, skin slick and swollen edema-like from a heart not strong enough and a kidney that failed.

That was my mother this past June. As she lay on her death bed, a best friend, accustomed to seeing my mom smiling and cheerful and joyful, had to leave the room, for the sight of her laying there, weak, helpless, and in despair was too much for him. Her ability to retain consciousness was tenuous at best, and her mobility was limited to fingers and her eyes.

Mama mi laid there on her death bed, without a hope.

Three short weeks prior to those last days, my mother was staying at home, body tired as the energy was robbed from her, feet and stomach and body swollen from the excess fluids in her body. My sister, who lived in Chicago, returned home for a visit, as she was set to move to Germany later in the year. Upon seeing my mother, her cause for concern was significant, as to her unfamiliar eyes (which, was a good thing) my mom had gained at least 50 pounds since last they had seen each other.

She arrived on Friday. My mom was in the hospital by Sunday. I had just left town for the summer on Thursday.

Due to a lack of regular doctor visits and check-ups, the medical team started at ground zero — as is common, they deliberately and methodically eliminated possible conditions and illnesses one by one. After speaking with a friend –who had worked many a year in emergency medicine — about her conditions, he immediately said CHF.

Congestive heart failure.

Her heart was not strong enough to function at its normal capacity, and day by day, week by week had subsided to the point where her breaths were shortened and her days numbered.

Upon my return to visit my mom a short week later, it seemed things had taken a turn for the better — the Doctors and nurses had effectively diagnosed and treated my mother, she had lost a lot of fluids -and in fact to my own eyes looked gaunt after having seen her so heavy. She looked to be released from the hospital.

Then, as things often do, it took a turn for the worse.

Within days she had contracted a bacterial infection. Her condition worsened. As the doctors considered a strategy of transporting her to nearby Hershey Medical Center for care by their expert physicians, she stopped breathing, leading to the aforementioned circumstance — they had to get her breathing at any cost, including her mega-watt toothy grin.

If she’d been in transit when her lungs failed to expire breath, with almost all certainty, she would have died then…

Close friends of the family wanted to prepare us to face the inevitable grief from the certain oncoming demise. ‘Give up,’ they said, ‘all hope is lost…she’s fought the good fight but she’s not coming back…you have to accept this.’

And with a bare thread her life hung in the balance, as she lay, not breathing, supported by a hideous combination of tubes, wires, machines, pumps… my mother died.

C’est la vie they’ll tell us in French. Asi es la vida in Spanish. And undoubtedly countless other idioms to express with a shaking sigh “that’s life.”

That’s life; that when insurmountable odds and probabilities form an Everest before you … you must back down in shame, in pain, in defeat knowing that it’s time to quit. Not only quit, head down in defeat, but with the encouragement and support of friends, family, and passers-by.

“You’d better just give up now. Save yourself the trouble, the worry, the heartache, and the pain…all hope is lost…accept….accept…accept.”

I call it ‘The Art of Giving Up,’ knowing when you’ve had your fill of life’s hazards, and obstacles, and pitfalls and potholes — and you lay awake at night, wondering for all of you “can I take anymore? Can I truly stand in the face of this storm, and escape with my life?”

And you hear that little nagging voice in the back of your head “all hope is lost…accept…accept…accept…just give up now.”

And so you give up. You quit. You surrender.

Many times in our lives, in mine own life, I am faced with a foe that even one full of folly would turn back from. For some in this country now it is a beast that wreaks havoc on their economic stability — one that has ravaged most of the forgotten corners of the world. It is of course, the crows of disease, death, dissonance, and the doldrums of despair. An emotional pain that far surpasses the joy of a life lived to the full, with joyous breaths sucked each morning. A mentally incapacitating blow perhaps.

Every single moment of every single day of every single year it seems as if our lives, our bodies, our minds, and our spirits are levies buckling under the pressure of a storm with all its gale and fury and might.

And so we choose defeat, freed from the cold, assuming logic that there lay a path to victory, and drowning in the overwhelming emotion of our fear, and pain, and worries and doubts.

Give up.

I blinked teary eyes as I looked at my mother there, lying on her death bed. Was all hope truly lost? Should we bow our heads before the mighty dragon of illness, disease, pain and suffering?

Should we, in our ever heightening despair, turn towards the one certainty that this fable human race holds in reserve — defeat. surrender. despair. render.

No.

Because she came back. She breathed again. Life soared through her veins and she who was promised for death by both those who practiced medicine and those who had professed faith and love towards her.

The way my mother tells it, she died and went to heaven, but was told by God that it was not yet her time. I’ve heard similar accounts from those who survive near-death incidents — who can doubt it and who can validate it?

Day after agonizing day, her progress moving in leaps and bounds, miraculously she fought and won, little by little.

Within weeks she was checked out of the hospital, forwarded to the rehabilitation center, scars in tow from her epic ordeal, and smiling as joyful as ever, thankful to her God for her deliverance.

We were happy to have her returned safely home. Weeks later assured that the use of the permanent catheter they had inserted surgically with anticipation of a lifetime of use …would not be necessary.

A miracle?

Was victory snatched from the jaws of defeat, was it yet handed as a gift from the one to whom we owe our allegiance, or was it simply some statistical anomaly, the likelihood of which suggests however improbable perhaps one in a great score would survive…

She won. We won. WE, her family, her blood true, never ever gave up. We refused the chorus of both the wise and the loved. We refused their counsel, their welcome but false encouragement, we refused their defeat. How many friends, family, and others came by, day after laborious day, to bring great spirits of cheer and joy and love and remain the ever-present and constant vigil over the matriarch of our pack.

A friend advised me to not lose our good cheer — that our joy would inspire her soul to fight on…perhaps this counsel was the turning point in the battle.

We would never give up. We would never quit. We would never lose hope.

And those who believed cried out to a powerful yet loving King, desperate for a sign of his mercy, confident that his will be done, yet questioning whether that will returned the life of their queen.

Ayaba.

Yet even as I write this, the dragon has reared his ugly head…and again my mother has returned to the hospital, afflicted by illnesses the type both seen and unseen.

Again?

No.

It’s too much.

Doubt? Worry? Fear?

We can’t possibly win again. How could we, see-sawed to the highest and lowest in the short work of a few months, possibly regain our leverage and climb our way back up.

Was she returned to us, her life a mark of great testimony, yet to only be taken, mind and body from us before the year’s end?

Pain. Hurt. Bitter.

Viktor Frankl, famed survivor of Auschwitz, and a prominent physcho analyst wrote, in his book ‘Man’s Search for Meaning,’ ““The last of human freedoms – the ability to chose one’s attitude in a given set of circumstances.”

But then, with that in mind, you must know, that the single and most simple truth to The Art of Giving Up is this…

Don’t.

14
Dec
08

Razume: YouTube for Resumes

Venturehacks had a very relevant post on ‘High Concept Pitches’.

A high concept pitch distills a startup’s vision into a single sentence. It’s the perfect tool for fans and investors who are spreading the word about your company.

With that in mind, I’ve come up with a high concept pitch, albeit for another startup: Razume, YouTube for Resumes.

I met the founders, Sam Blum, Kyle Stoneman, and Clinton Herget, last night, and so far they seem like a great group of guys.

Here’s a higher level description:

Razumé is a resume review community where users anonymously post, rate and review resumes. We support a growing population of students, graduates, career consultants and recruiters. Razumé provides a fast and easy way to collect valuable feedback on your resume – you can even request reviews directly from recruiters. We take a collaborative approach to career services, bringing you better quality feedback for a stronger resume.

So, like I said — Youtube for resumes.

Now I’ve seen something very interesting over the past few weeks, as I’ve scoured the CMU and Penn State Job board …

Most students have crappy resumes. Well most of the students I saw, and most of the bad ones came from Penn State.

Besides one more resource where you can copy/paste a resume style you find of someone else you like, I highly advise Razume as a great tool for students looking to find a job, or just get some feedback on how to improve your resume (all the easier to get that cushy Fortune 500 job :) ).

Now before you say — well what’s the difference between Razume and say … Scribd?

Users upload resumes, and specify career field, location, school, major, and expected salary.

Well Razume, besides being specifically for Resumes (think of the opportunities for head hunters, etc.), has a lot of cool editing features, giving users a whole pallet of tools to edit and comment on resumes.

Draw arrows, black out, scribble out, color, and comment directly on different areas of the Resume — and users can toggle between “show comments” and “hide comments” if they don’t want to see the feedback.

Besides the editing features, users can leave general comments, and also rate the resumes on seven categories: work experience, education, language, format, potential to be hired, and the salary expectations the user set.

Although search is noticeably missing, browsing resumes is pretty simple — choose between the same fields the user had specified when they uploaded their resumes: Career Fields, Locations, Schools, Majors, Groups, and Salary Range.

One feature that could be a boon to traffic would be a button, akin to LinkedIn, possibly preaching “rate my Razume” or “see my Razume” which could help both potential employees as well as Razume gain traction.

And while it doesnt’ seem like it’s gained much traction yet — the site has listed that there are 338 resumes that have been uploaded — this seems like a must have for college students and others seeking to enter the rat race.

Heck, maybe they’ll throw in reviews for business plans, so unlucky startup founders don’t end up like this guy.

22
Oct
08

‘Get in Shape’ #10: Attention to Detail matters — Keep a Journal

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

(Thanks to a suggestion by @ahsonwardak you can follow @exercisehacker on Twitter).

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

5. Partner Up: Don’t workout alone if you don’t have to. Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.

6. Training: ‘Showing Up is Not Half the Battle’ – Find a coach/mentor.

7. Strength & Flexibility: There’s a reason ‘core’ is called core – don’t shirk your core muscles (abdomen, obliques, lower back), stretch, and have a good strength training program. You don’t need a gym membership — but it’s easier to use weights than gravity, especially with core muscles.

8. Nutrition: ‘If the furnace is hot enough…”

9. Sleep: Sleep is a crutch — but a crutch your body (and mind) really need. Get at least 8 hours a day.
————————————————
Journal — It’s good for both reflection and analysis, as well as sharing and review by coaching.

The reason most people never reach their goals is that they don’t define them, learn about them, or even seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will. ~ Dennis Waitley.

Keep a detailed journal every day of:

How much sleep you got the previous night
Resting Heart Rate immediately after waking up (locate pulse, count beats for 15 sec, multiply by 4)
How you felt
Weather/environment/temperature
Type of Exercise & # of reps/ distance covered
Time/distance/kcal burned, et. al
Nutrition — food/kcal consumed, times ate, etc.
Fluids consumed.

This will keep you honest, reflective, allow you to compare previous results and marked improvement, and also share with a friend, coach, or mentor.

Also a great place to keep your goals in writing, and mark your improvement against those goals.

Attention to detail matters, to the training, equpiment used, nutrition, and perhaps even importantly, listening and responding correctly to your body.

21
Oct
08

‘Get in Shape’ #9: Sleep is a crutch…but one your body and mind needs

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

(Thanks to a suggestion by @ahsonwardak you can follow @exercisehacker on Twitter).

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

5. Partner Up: Don’t workout alone if you don’t have to. Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.

6. Training: ‘Showing Up is Not Half the Battle’ – Find a coach/mentor.

7. Strength & Flexibility: There’s a reason ‘core’ is called core – don’t shirk your core muscles (abdomen, obliques, lower back), stretch, and have a good strength training program. You don’t need a gym membership — but it’s easier to use weights than gravity, especially with core muscles.

8. Nutrition: ‘If the furnace is hot enough…”
————————————————
Sleep: Sleep is a crutch — but a crutch your body (and mind) really need. Get at least 8 hours a day.

Take care of your body. Just like your mind and spirit, it is one of your greatest assets. Sleep without an alarm clock, but more importantly sleep on a regular schedule. That killed me this summer — I never had a regular sleeping schedule, and I really saw my health/energy levels deteriorate because of this. I’m as gung-ho as the next guy, regularly going 50 hours without sleep (84 hours non stop sin dormir is my record) and have even driven non-stop for 24 hours from Colorado to PA, but the lack of a set sleeping pattern attributed greatly to a declined state of physical well-being.

Some tips for a good night’s sleep:

Keep noise and light to a minimum. Use earplugs, window blinds, heavy curtains, or an eye mask. Small night-lights in your bedroom and bathroom are a good idea.
Avoid large meals two hours before bedtime. A light snack is fine.
Don’t drink caffeine (including tea and soft drinks) four to six hours before bedtime.
Regular exercise like walking will reduce stress hormones and help you sleep better. But don’t exercise within two hours of bedtime. You may have more difficulty falling asleep.
Don’t nap late in the afternoon.
Stop working on any task an hour before bedtime to calm your brain.
Don’t discuss emotional issues right before bedtime.
Keep pets outside your sleeping area if you can.
Make sure your bedroom is well ventilated and at a comfortable temperature.
Learn a relaxation technique like meditation or progressive relaxation.

Sure, there are the days/weeks of go time when sleep is sometimes an afterthought, but you, as I have often done, are really doing yourself as a disservice. Don’t skimp on sleep. If you need 1-2 hour power naps, take ‘em mid-day, Siesta-style, although for some, like me, that is not the preffered method of catching some zzz’s. Don’t get enough sleep, and you might find yourself snacking too much, obliterating your nutrition goals.

This has to do with time and productivity. While there are certainly times of high stress, little sleep, in the startup environment, the empirical data demonstrates that there are very few (if any) who are actually pushing 14-16 hours a day of solid, productive, work. That means there is more than enough time to get into healthy sleeping patterns — whether it’s every morning at 4 a.m. or every night at 9 p.m. — get some.

20
Oct
08

‘Get in Shape’ Hack #8: Nutrition: ‘If the furnace is hot enough…”

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

(Thanks to a suggestion by @ahsonwardak you can follow @exercisehacker on Twitter).

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

5. Partner Up: Don’t workout alone if you don’t have to. Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.

6. Training: ‘Showing Up is Not Half the Battle’ – Find a coach/mentor.

7. Strength & Flexibility: There’s a reason ‘core’ is called core – don’t shirk your core muscles (abdomen, obliques, lower back), stretch, and have a good strength training program. You don’t need a gym membership — but it’s easier to use weights than gravity, especially with core muscles.

———–
Nutrition: Until your furnace is hot enough, crap in your mouth is fat in your body. Eat 5x a day, drink lots of water, and use Techstars’ start-up Gyminee to track what you eat.

If the furnace is hot enough, it will burn anything. — John L. Parker, Once A Runner.

K.I.S.S. — Keep It Simple, Stupid. Look, we know there are foods that are bad for you — partially (or fully) hydrogenated oils. High fructose corn syrup (hello, Gatorade!). Essentially,foods and products that don’t appear in nature should not be consumed.

(Update: I’m not a nutrition expert, but I’ve found a couple interesting blog posts about the ‘Paleolithic Diet.’ Also a post titled ‘Exercise Doesn’t Keep us from Getting Fat.’

I have simple thoughts on this subject — western foods/diet are known to be unhealthy (I have never seen fat people in Kenya, rarely in the Amazon, and other lesser developed nations). Avoid when possible, but realistically you will encounter western food every day if you live in the U.S. so you might be better off doing what you can.)

But here’s the thing, in Once A Runner, when John L. Parker writes “if the furnace is hot enough, it will burn anything,” he’s referring to that state of being, when like Michael Phelphs, you are burning so many calories you can chow down whatever you want because it will all be fuel. When I’ve been at my top fitness, I would burn perhaps 5-6000 calories per day. Phelps probably does 10-15k/training day.

But, the average sedate male, burns from 2000-2500 (can’t find a link to the actual chart, with an age/weight break down) calories per day. 3500 calories = pound of fat. To burn 1 pound of fat per week, you’d have to consume at least 500 calories/day less than the kcal burned.

One of the problems with this, is a) most people don’t eat regular meals/count calories and b) even if you do, if you have extracurricular activities such as parties and events on nights/weekends, you’ll quickly lose track of your nutrition goals.

So my first piece of advice– if you have to focus on anything, focus first on the steps above -getting out the door and beginning training. Nutrition can come later.

However, if you have the attention to detail and comittment to attack this thing properly, set up a nutritional routine, especially accounting for nights/weekends.

Eat 5x a day, spread out every 3-4 hours, get on a routine, and eat the same time every single day — you will not worry about being hungry because you will know exactly when and what you are going to eat, and you will pick the right foods (fruits, nuts, veggies, meats, pasta) at the right time to keep you going, keep you productive, and keep you focused.

A sample schedule could look like:

7:00 a.m. two boiled eggs, orange juice,
10:00 a.m. whole wheat bagel with natural peanut butter
1:00 pm. orange/apple, and a handful of cashews.
4:00 p.m. pre-workout –half a bagel & a banana, or a protein bar (honestly, this is a waste of money, stay away from them if you don’t have to)
7:00 p.m. — grilled chicken with a serving of rice or pasta. get some protein post-workout

Adjust for your working/sleeping schedule– I sure as heck don’t get up before 7:00 a.m. if I don’t have to, but try not to eat at least 3-4 hours before you go to sleep.

Use Gyminee, a Techstars start-up, to track your nutrition. Trust me,it helps.

Drink lots of water — use a nalgene, canteen, or some other funky water-carrying device and make it a goal to drink 120 ounces or say a day. If you had a 16 oz. bottle, drink the full 16 oz. after each of the five times you eat. That will be 80 oz. right there, which is a good starting goal.

Stop eating out so much. Seriously. There are very few places at all, where you will get healthy food when you eat out — Applebees, Chili’s, et. al mid-priced sit-down restaurants are a)over-priced b) the food is nuked and c) the portions are too large. If you’ve seen Super Size Me, that will cure your specious thinking that Mickey D’s counts as nutritious eating, and besides, right now you are trying to work on a low burn rate (cash) and a high burn rate (calories).

If you must eat out, share entrees with a date/friend — order more salads without all the condiments, and drink lots of fluids to keep yourself feeling full.

As fitness and physical well-being is the goal, nutrition is very important, although you shouldn’t think that you can be lazy, do nothing, and only rely on shopping from Trader Joe’s and Whole Foods to get in shape.

Better yet, get started on turning up the heat of the furnace — phase in your nutrition goals as you continue down the path.

17
Oct
08

‘Get in Shape’ #7: Strength & Flexibility – Don’t shirk your core muscles.

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

(Thanks to a suggestion by @ahsonwardak you can follow @exercisehacker on Twitter).

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

5. Partner Up: Don’t workout alone if you don’t have to. Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.

6. Training: ‘Showing Up is Not Half the Battle’ – Find a coach/mentor.
——————————————
Strength & Flexibility: There’s a reason ‘core’ is called core – don’t shirk your core muscles (abdomen, obliques, lower back), stretch, and have a good strength training program. You don’t need a gym membership — but it’s easier to use weights than gravity, especially with core muscles.

Strength does not come from physical capacity. It comes from an indomitable will. — Mahatma Gandhi

Before I begin, I’d like to say be very wary of ‘free’ strength training advice — proceed with suggested exercises with caution. I would never suggest a specific weight training program for somebody, using the classic example ‘well I did X, Y, and Z for 6 months, and lost 50 pounds, and improved my max by 150 lbs.’ etc.

You’ll see it on discussion boards, and all over the internet. As I mentioned before, you truly need to find a coach, mentor, or trainer to draft a plan for you specifically. Your goals might be different, your body type, your experience in the gym, et. al.

Don’t listen to the anonymous ‘experts.’ And take all advice with a grain of salt, except when it comes from your personal coach/trainer/mentor.

There’s a lot of talk about warm up, cool down, stretching, and flexibility. I’ll cut through the noise for you. If you’re going on an easy run, roll out of bed (or out of your office or wherever), get out the door, and start running. That is all the warm-up you need — for an easy run mind you.

Walk or slow jog afterwards, and stretch.

Do this right before you go to the gym, and instead of wasting time doing warmup/stretch/cooldown, etc. you run/walk/stretch and than hit the weights. It’s a great time saver.

Now, you can always do the hundred pushups to work on your upper body toning and strength, 8 minute abs to work on your core, and the t-shirt body workout to get your weights in, quick and efficiently.

While pushups are great for the ego boost, they’re only a very small part of the overall strength training plan. Ditto with situps, crunches, et. al. Plus, if you’re like me, you hate all abs/core work. And I mean hate with a passion. There’s a laundry list of things I’d rather do than work on my abs with strange things like flutter kicks, reverse crunches, leg raises, etc.

Good. Honestly, you can use weights to strengthen your core — dead lifts, cleans, squats – those are the types of excercises that will strengthen your whole body, and help you tone and strengthen your core. Dead lifts for back, Cleans for hips, squats for back/abs. There’s much debate about the value of complete excercises like the olympic lifts vs. targeting specific muscle groups.

Simple solution: do both. The t-shirt body workout is a great starter — don’t look here for specific advice on weight training, but I will tell you form matters. Form matters on the bike, when you’re running, in the pool, and especially in the gym. Bad form = bad results, and you’ll probably get hurt.

If you want to lift properly, don’t go to some garbage gym based on how many females are running on treadmills, go to a gym where the guys are power lifters (I didn’t say body builders, I said power lifters) — and you’ll have that great coaching/mentoring that is vital to proper form/success in weight training. You’ll almost certainly find a handful of very experienced power lifters, some of who compete, that will help you get your form right — which, with free weights, is the most critical part of strength training.

Or, skip the gym entirely, and do a mix of pushups, pullups, situps, leg raises, flutter kicks, etc. to strengthen your core and upper body.

Without a good core, you will fail to get in shape.

Have you ever seen Eric liddell in chariots of fire? His form (in the movie at least) would break down atrociously as he ran like a crazed man, pushing forward by sheer will and strength alone. That is what happens when your form breaks down, both due to the lactic acid build up, but also because your core is not strong enough to support the lifting and driving motion of your legs, and the pumping actions of your arms.

You can only run as fast as you pump your arms, and when your back is hurting because you are overweight or don’t have a strong enough core (or, very unfortunately, both) your form will break down, and there’s a greater chance of injury, though, regardless of that, it will be harder to run/finish.

Strengthen your core, don’t neglect stretching & flexibility (I’ve never tried Yoga, but I understand it is great for both of these). Also, make sure you strengthen your ankles/feet — try not to use sandals as much because they lack good foot support/shock absorbers, and stand on one foot when performing random activites like brushing your teeth to improve balance and stability.

To properly execute a strength training plan, you’ll need to find a coach/mentor and get a proper training plan, lift in pairs (great for motivation, and for spotting), use the right equipment, give yourself enough time for the work out, and perhaps most importantly, make an unequivocal decision that you want to improve both your cardiovascular (aerobic) strength and capacity, as well as your anaerobic strength.

16
Oct
08

‘Get in Shape’ #6: Training: ‘Showing Up is Not Half the Battle’

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

(Thanks to a suggestion by @ahsonwardak you can follow @exercisehacker on Twitter).

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

5. Partner Up: Don’t workout alone if you don’t have to. Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.
——————————————————————-
Training: While finding specific training plans online is great and cheap(often times free) the inherent problem is it is too general and not body/person/situation specific. Find a coach/mentor.

Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made. – Patti Sue Plumer, U.S. Olympian

I was chatting with some start-up friends last night, and first jokingly, the topic of the ‘exercise hacks‘ I’ve been writing came up. The two guys suggested that your work out plan is not so important as long as you get started. While that may sound like my first post, “Motivation= Decision before action,” they are dead wrong. If you approach getting in shape/achieving an exceptional fitness level as something to do when and how you like, you will fail.

I repeat, you will fail.

Most likely by: injury, overexercise, lack of proper equipment, failure to partner up; but certainly from a lack of regiment and discipline. Trust me, I’ve been going at it with this method (just do something, anything, and it is better than nothing) and it was a sure path to both injury/very tight muscles, as well as a lack of motivation.

The decision into action comes before the training plan, but the training plan is still very important to your success in your goal to get in shape.

When I decided I wanted to get back in shape, I didn’t google “how do i get into shape” or “what should I do to train for a 5k” or “running for dummies.” I sent my coach a msg on Facebook. I asked for help, he asked some questions: “I can help you with a training plan. Do you just want a plan for base right now? How many days a week can you workout? 4,5,6? Give me some details and I will draw something up for you.” I answered, and he sent me a basic training plan.

Let’s try a 3 days on/1 day off schedule so you can get your legs under you. Don’t worry about distance, just get the time in on your feet.

day1: 20 mins
day2: 30 mins
day3: 20 mins
day4: off
day5: 25 mins
day6: 20 mins
day7: 30 mins

We need to incorporate some core work, drills, and strength training. do you have time for that as well?

There’s a reason I posted his specific advice, even though I just said you should not necessarily take advice given on the internet — I’m realistic, some of you may not find a coach/ want to hack this alone. That’s fine, but I still strongly advise against using a training plan that is not tailor-made to your goals, your body weight, physiological make-up, environment, etc. (If you really need help finding a coach/mentor to help you train, leave a comment here, and I’ll shoot you an e-mail).

You want to be able to trust your training, and trust your equipment. Without a good coach and/or mentor, you can’t trust your training — not the pattern of exercises, the frequency, the type, the method, the routine — you will pay a high cost for approaching your ‘Get in Shape’ goal without a proper coach or mentor who can help guide you through this. Finding a good friend who (seemingly) know what s/he is doing is a cheap but effective way to do this, although be forewarned, experience does matter a lot. Don’t succumb to training plans of hype (“Get in shape in 90 days.”) — you are in this for the long lasting benefits: physical well-being, mental stimulus, emotional peace, et. al not a quick junkie fix to your fitness problem.

To some of you guys who are out there training for triathlons and marathons, you are laughing at this seven day schedule.

For others, you are thinking, I can’t even do that. Great, I have some awesome news for you — it’s going to suck, but the sucking does not last forever.

As my coach alluded to, in the beginning it’s the time that matters, not the distance. I used to rip off 5:45/mile clips for miles. Weeks ago, 30 pounds too heavy, and not a lot of cardiovascular or leg strength, I could barely finish 3 miles. I won’t lie, I walked. I stopped running and walked. This is called “falling out” in the army. To me, it is embarassing. But I didn’t stop.

But one other great piece of advice my Coach had, to the effect of (paraphrase) “Run faster when you’re feeling strong, run slower when you’re feeling weaker.” Listening to your body, and not always succumbing to that desire to push through pain, is a very important part of getting in shape — there are times when you must push through the mental lapses — and in extreme cases physical ones as well– but especially starting out, this should be avoided. Stick to the plan, but listen and respond to your body within the training schedule.

Courage does not always roar. Sometimes courage is the quiet voice at the end of the day that says ‘I will try again tomorrow. – Mary Anne Radmacher

What’s important is a) that you finish and b) that you don’t give up, and you keep going, day after day.

I don’t know who lied and said “showing up is half the battle.” No, showing up is not half the battle. Half the battle is finishing, and resolving yourself to do it again tomorrow.

5 years back, when I had a stress fracture, I almost gave up — there were many painful days, and many more days that I wanted to quit than that I thought I could achieve my goals. But I had a training plan that I trusted, and I stuck to it, day after day, in therapy, in the swimming pool, on the elipitical, on the bike, in the weight room, for three to five hours a day… and the results were ten-fold.

Find a coach, have him/her draft a plan for you, week by week, month by month, and stick to the plan.

15
Oct
08

Get in Shape # 5: Partner Up: Don’t go it alone. –Exercise Hacks for Entrepreneurs

I’ve started a series on getting in shape for start-up founders/employees/entrepreneurs who lead lives so busy, they might have ‘lost’ the time to work out.

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.

4. Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.
————————————————————————–
Partner Up: Find someone who is in (slightly) better shape that is going solo — or find a group of friends to train with.

Coming together is a beginning. Keeping together is progress. Working together is success.

I can’t stress this enough. I’ve gone through a stress fracture, tendinitis in my Achilles, pulled hamstring — each and every time I had to go through it alone a lot of times, but I always had someone there to help me through the darkest times. By alone, I don’t mean I didn’t have proper medical attention/physical trainers — I did, but I mean you are going to train alone, and it can be difficult, especially if you’re used to buddy training.

Sometimes, during those lows, you need somebody to help push you through, and during those highs, you wouldn’t mind someone to enjoy the good times together with. I’m talking about fitness and life. You may be a lone wolf, but training in pairs (especially at the gym) is smarter, safer, and wiser.

But, be prepared to go at it alone. You don’t need a co-founder to train properly or get in shape — for at least the next 3 months, as I get back into killer shape, I will most likely be going it alone. It’s better to have a partner in crime, but don’t let this one be one of your reasons for failure.

If you really want a training partner, you can either be the motivator, motivee, or you’re co-motivators. I’ve been all three, and, I think, like a marriage, it’s best to have a co-motivator as a partner — sometimes you will be weak and s/he strong, and some times vice versa.

For strength/weight training — having a partner is very important, to help spot exercises and to check your form (much better to have an actual person than to try to check yourself out in the mirror, while lifting.)

Find a partner , but if you can’t — and don’t expect to — be prepared to go it alone.

14
Oct
08

Get in Shape #4: Trust Your Training, Trust Your Equipment — Excercise Hacks for Entrepreneurs

“Get ready for high highs and low lows, and practice keeping yourself in the middle or you’ll never get [in to shape].”

1. Motivation = Decision before Action — Before the first step in the ten thousand mile journey, you must first decide to begin the journey.

2. Time: Pay yourself first. Take 60-90 minutes, same time, same place every day, and work out. This time includes warm-up,cool down, stretching, and commute time to plac of work out. RescueTime says you are only working 9-10 hours anyways. Don’t kid yourself, you have a lot of time to work out.

3. Exercise. What type of exercise should I do?: Run, Bike, or Swim as primary exercise. Strength & Flexibility is important, and discussed later.
————————————————————————–
Equipment: Trust your training, and trust your equipment. Buy from a local shop, where they are experienced and will remember your name.

One day, I was riding in the back of a C-5 Galaxy, minding my own business, happily dozing. Someone taps me on the shoulder and says “Wumi, wake up. Why are you sleeping, man? Aren’t you scared?” I told him no, and went back to sleep. Ten minutes later was my first jump (about 1200-1300 ft) in Airborne school.

My drill sergeant in Basic gave one of the most useful pieces of advice ever “trust your training, and trust your equipment.” See, it isn’t that I am some fearless, thrill-seeking junkie, it is that I trusted the training (2+ weeks of practice jumps, parachute landing falls, etc.), and I trusted my equipment — the parachute riggers do a really good job of making sure all the chutes are functional, and will perform properly — so I had no reason to be afraid to toss myself out of the “Air Force’s Cadillac.”

If you want to get in shape, you’ll have to trust your training, and perhaps more importantly, you must be able to trust your equipment.

Runners: So, now that you know you are either going to run, or bike, time to get some gear. If you’re new at this, or even if you’re a vet, don’t buy anything on the internet without first going to a store, and absolutely do not use crappy equipment because you want to save money. Go to your local running store (no, Dick’s Stores does not qualify as a local running store) and have the people who work 80 hours/week fitting people for running shoes help you out. If your attendee does not have you walk and run in a pair of shoes, don’t buy them and don’t shop at that store.

We could go into details like pronation, foot strike, etc., but I’m not a running specialist. It’s like when Lance Armstrong says “I don’t fix bikes, I ride them.” It’s not that he doesn’t know how to fix his bikes, of course he does, he’s been riding and racing bikes for his whole life. He’s saying he leaves this job to a specialist whose job it is to fix bikes.

Your job is not to pick shoes — find a running store where they know what they’re doing, and expect to drop $80-$100 on a solid pair of running shoes. Are they over priced? Of course. So are a lot of other things — your best bet is to find a store where it’s small enough that they will remember your name. I’ve gone to the same running store for ten years. I’m serious. Those guys know my running better than I do myself — but most importantly they know my stride, the way my foot strikes, they know I”m flat-footed (and I mean FLAT), they know how much I weigh, and what type of training I will be doing.

Bikers: See above advice for running. You’re making a mistake if you think you can get a good bike from Wal-Mart.. First, decide if your excercise plan is a) commuting b) road biking c) mountain biking d) cyclo-cross. Honestly, I prefer road biking, and plus you can use your road bike to commute — you’re not going to want a Tri bike, just a solid road bike that will last you for several (10-15) years.

Find a local, small bike shop, not a large bike shop. I got to know the guys where I bought my first bike (Giant OCR 3) so well because it was a two-person shop. One time, one of my best friends took my bike in to the shop to get fixed, and one of the (two) guys who worked there said to him, “Why do you have Dave’s bike?”

That’s service you can’t beat.

Please make sure you are fitted properly for a bike. If you are not fitted for a bike at the store of your choice, go somewhere else, these jokers don’t know what they are doing. No, you don’t need wind-tunnel testing for the most aero-dynamic testing, but you do need a proper bike. I’m all arms and legs,(5′9 but my legs/arms are as long as someone 6′4) Eric & Sparky fitted me with the proper bike.

Get proper biking shorts. If you think biking shorts look a little fruity, wear thin athletic shorts over your biking shorts — I did, not because I was embarassed, but sometimes I would go on long commutes and not want the displeasure of riding far without padding to protect private parts. While you should invest in a biking jersey, this is not necessary — you can hold all your tools & extra tubings in a below-the-seat tool carrier. Do this, especially if you commute on your bike.

Do get water bottles. Biking shoes and pedals are a bonus, but absolutely get a clock to measure your time and distance — nothing fancy, a $30 version will do.

If you live in SF/Bay area (or any other climate that lends itself to outdoor activity year round) you have absolutely no excuse why you are not running or biking. None. Whether for commute (kill two birds with one stone) or solely for excercise, SF/Bay area is one of the most incredible places in the world, with the amount of offerings it has for you in your quest to get in to shape. National Parks, Top-tier Universities (and athletic facilities), world class athletes who train there, tons of people working out. As much as I loved Colorado (Colorado Springs and Boulder), I’m sorry, the cold weather is a deal breaker.

But if you’re like me, and currently in a dead, I mean cold, zone — it is especially important that you find great places to train now, before winter hits and you’re motivation drops significantly. I grew up in Central Pennsylvania, and while it’s certainly no frozen tundra, I would get so cold during Indoor Track season my dad would buy me hot hands to insert in my gloves while I ran. I feel your pain, and I’ll be feeling your pain this winter — suck it up, get good gear (long, loose ‘coldgear’ neoprene sweat wicking shirts –underarmour is the most popular –, wool socks, mittens and not gloves, a good head/ear warmer, and water-proof pants + rain jacket), and pay your dues.

If you bike, don’t cop out and say your going to go to the gym — you’re not going to, get a trainer and bike inside — pop in a DVD, watch TV, etc. and spin for an hour or two. Your name doesn’t have to be Armstrong, Landis, or LeMond — just buy a trainer for $50-$100, you’ll thank me later. You get the benefit of a work out on a bike that fits, comfort of the indoors, and the pleasure of a good movie. I doubt you can hack while on you’re bike trainer, but it’s worth a shot if you are that desperate for an extra hour of work (or blog surfing).

The ‘buy small and local’ advice applies to weight/strength training as well. The bigger the gym you go to, the more you’ll have to give (most likely $$ to hire a personal trainer) to get that small, personal training and instruction on how to properly use the equipment. While I haven’t used machines like Bowflex, and other similar resistance-structured training, I’m a big fan of free weights — and I don’t think as an entrepreneur you’ll have the time/money/space to be buying your own set, so choosing the right gym will be paramount. More on this later.

The most important advice though, is to ‘trust your training, and trust your equipment.’ Whichever sport you pick, you must pick experts you can trust, hopefully local, and have them help you pick out the equipment you need for whatever sport or activity.




@davidadewumi

 

November 2009
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