Lessons from a Year of Running: Resisting FOMO, redefining FKT's

A few of my 2015 races kind of got away from me. In hindsight I would say I probably did too many of them too close together or at least my expectations were too high in too many of them. Looking back on my year in running, I had the most fun while just relaxing and being out for fun or to catch up with friends. Exploratory runs in the back country while trying to bag a peak or explore a new to me area rank equally high. There were occasions in the past where just relaxing and having low expectations actually produced excellent race results, but for some reason I was not able to reproduce that this year. I am mixing up two things here though. Running is fun or at least it should be and for me personally it is - most of the time. Setting goals and working towards accomplishing them can also be fun. Mostly because it is satisfying to achieve a goal that seemed out of reach and inch ever closer to ones' full potential as a runner. There are other times though when training can seem like a chore, even though running is still fun if that makes sense. I guess the idea is to make training feel like play time and have the results take care of themselves.

Racing = Kinda fun ... sometimes (Photo credit: Elaine Fung)

I think part of why I was trying to do too much in the past was the fear of missing out or FOMO and the fact that racing is being hyped and talked about a lot. "What races are you planning to do next year?" "Who's going to run -enter name of event here- next year?" or other questions are very frequent and can lead even the most even-keeled runner to feel like they should get on board and commit to more events.

 I had a couple of ankle sprains this year and as of late I also had to take some time away from running due to injury. Having said that, when I get out on the trails lately, I am having the best time ever. I am really enjoying each and every outing immensely. I have no immediate goals, I am signed up for zero races and I hardly ever wear a watch let alone a GPS these days. I just go out to play and have fun with or without company. I can not remember a time when I enjoyed myself more while running and  that's saying a lot.

It is the season for race registrations and goal setting again though and I have spent a good deal of time mapping out events that I am interested in for 2016 and beyond. A few of those races have opened their registration already. I am just not ready to jeopardize my carefree adventures in the forest by committing to a race.

Exploring: Usually lots of fun (Photo credit: Carlie Smith)

I will judge my year 2016 in running by how many smiles it brings to my face rather than by how many finish lines I cross. I will let the results come to me or not. I will have some great adventures and miss out on others without fretting. I am also going to borrow a term from my friend Andy and aim for setting as many Funnest Known Times (rather than Fastest Known Times) on the adventures I embark on as possible. I will race and I will have goals again soon. I just don't want them to own me along with my training and my mindset. I'm gonna own them this time. I will resist the urge to run a new longer distance this year, because if I am being honest with myself, I don't want to. Sometimes I am simply feeling like I should do certain things since it is a natural progression for many ultra runners. What it all comes down to is really that I will do what I want (which includes finding balance between adventures and family life) and not get sucked into things that I think I should be doing. It sounds shockingly simple, but at least for me, oftentimes it isn't.

Have fun. Run free.

Marc

Impostor no more - My Squamish 50 experience

By now I have about a dozen Ultras under my belt and although there was some chafing in the first one and some queasiness in quite a few of them, I couldn't help, but feel like an impostor. Why? I never experienced any of the Ultra running "rites of passage", like blisters, puking, debilitating cramping, lacerations and such.

That was about to change during this year's running of the Squamish 50 miler. This was to be my second 50 mile foot race. My first one, last year's Sun Mountain 50 miler in Winthrop Oregon (find my race report here), went shockingly well from start to finish without any issues whatsoever. Now, although there was no one single issue that slowed me down and made my plans go sideways at the Squamish 50, there were a few compounding issues that left me suffering in a fairly dark place for most of day.

Still having fun 20 k into the race (it's a smile not a grimace)

About half way through the race I developed some chafing on my thighs and later on in some other areas that shall not be further specified, but made the post race shower one of the least fun experiences of the day.

Furthermore my shins and calves were on the verge of cramping throughout the second half of the race. My shins on the uphills and my calves on the downhills, which had the added "bonus", that when I tried to stretch one of the areas the other one would immediately seize up.

Although I still didn't have to throw up I got to the point where outside of the aid stations I was hardly even able to tolerate water, leave alone food. Interestingly enough when stopping at the aid station (i.e. not moving) I was still able to take in some calories, although too much food at a time didn't work out so well either.

One other issue I dealt with were my lower abs which got really sore and hurt me quite a bit, especially on the downhills. Now this is an issue I have dealt with in the past, but never got quite as bad as in this race. This really upset me, because for the last 9 months I had been really consistent about adding some weekly strength and core work to my routine, which it seems did nothing to alleviate the problem.

Lastly my mental "fortitude" was such, that I was pretty much hosting an 8 hour pity party for myself. I got to the point where I was about 90 percent certain that I would drop at the 5th aid station about 53 k into the race. This was the biggest aid station of the day with lots of cheering friends and family. I continued mainly due to the volunteers doing a phenomenal job of pushing my sorry butt out of the aid station and back onto the trail. From this point forward there was a lot of hiking involved. My saving grace was that my friend Eric caught up to me at aid station six at around 62 k and we were commiserating for much of the remaining 18 kilometers. In the end I might have finished the race mainly, because I was too proud to ask for a car ride back to the finish line from any of the last 3 aid aid stations. In between aid stations there is not really a way to drop out anyway since you are in the middle of the forest. I violated the "beware the chair" rule and enjoyed a few minutes of chair time at each of the last two aid stations to "contemplate life", which seemed like a good idea at the time. I didn't have too much trouble getting back up either actually, so no regrets there.

Overall this was probably my worst race ever in terms of my finishing time vs my initial expectations. It is also the one I am most proud of though, since I managed to stick it out and not quit although my body begged me to. I shed my "ultra-impostor" label and am now able to move forward. I think I still have a ways to go in terms of improving on my mental fortitude. After finishing this race, I have a hard time imagining how people are able to finish -let alone excel in- events of even longer distances. Ultras are all about managing your body, which I thought I was getting pretty good at. It's back to the drawing board now though. I need to take stock of what happened and try to improve upon a few things in my training and preparation.

I suffered through a 50 mile footrace and all I got was this T-shirt :-)

If you are looking for a tough and beautiful 50 mile race with awesome support and course marking that makes getting lost near impossible, the Squamish 50 miler is for you. There are 50 k and 23 k options by the way, which now seem like incredibly appealing, more sane options to me. Co- Race Director Garry Robbins is known for designing  tough courses, but he really outdid himself on this one.

Happy running and racing,

Marc

Guest Post: Conquering North Shore Trails - beginner's perspective

This is a post written by my wife Angie and her thoughts on running our beautiful North Shore trails. Enjoy the read:

It's always a bit intimidating to get out there into the great unknown. So many reasons not to go for that run, I've tried them all.

But my partner is a serious runner and he offered to take me, so sheepishly I put my shoes on. I've had those "pearly zooms" runners for about a year now, but they still look brand new. Well, I guess it's time to get them a little bit dirty. Oh yeah! It's so happening! No more excuses.

On a trail now and so far so good. I'm keeping up, even hopping over some logs. Hey, I'm running and it feels good! Then the first incline comes, hmm, start feeling my lungs, then the next one. I'm trying real hard, but I'm not moving much. Marc runs circles around me, finally  he starts hiking next to me, as I'm still "running"! That's when you know it's bad, BAD! So I get a little angry:

"You do your fast intervals," I order my significant other, I'm walking this hill...and the next one, and when the trail finally evens out, because it just has to, then I'm gonna break into my stealth mode shuffle: the stride so short and the feet so close to the ground, you'll never know if I'm moving at all!

Made it home somehow. Suffice to say, it was a humbling experience. In my mind I run much faster, and so the reality check was a bit unnerving. And demotivating. Big time.

But then a sunny day came. And a sunny crisp day during wintertime in Vancouver is a treasure. I knew I had to spend it well, and the only way to accomplish that, I felt it in my heart, was to hit any of our rain forest trails and let my feet take me where they may.

Decision time: I'm not a fan of disappearing into the woods alone. Didn't work out so great for Red Riding Hood, why should I push my luck? Oh, but I really wanted to do something brave, and my rain forest guide, aka the owner of this blog, aka my husband had to work that day, so I resolved to go it alone.

The plan: stick to the trails you know, listen to your body. Ten minute climb, some shuffling on an even terrain, then pummel down the hill all the way home and feel good about yourself. Probably won't last longer than 30 minutes, so no need for snacks or water. Will take my cell phone though...because you never know.

OK, on a trail now looking for a turnoff. I know there is another path veering off to the left, but can't find it. I keep going on thinking it's further ahead. Oh, but it's getting steeper. Ten minutes into the run and I'm walking already. And I also realize that I'm way past the turnoff, but I'm just too stubborn to come down. I know I've been on this trail before and I want to find out where it goes.

I get kicked out on a road, which I cross looking for a continuation of my trail on the other side. Hey, there's a sign: Trail Permanently Closed, Do Not Use. I'm sorry, but that's the only trail I can see, so I'm taking it. Doesn't look too bad at all, and after I climb over a big log, I'm all of a sudden on a trail I do know, and I realize that I already did my "big" climb. Hey! Not too shabby. A rush of confidence enters my bloodstream: I can do this, and it will be longer than half an hour!

Once my breathing slows down and I settle into some sort of a rhythm, I finally start enjoying myself. It's almost always like that. Those first 15 to 20 minutes of my runs are always devoted to this tug of war between me and my body:
Body: "What are you doing to me?"
Me: "I want you to run."
Body: "The pace is too fast and terrain is too steep, I'm not trained for that."
Me:"Just do it."
Body:"Sorry, no can do."
Me:"OK, fine, what can you do?"
Body:"Let me get some oxygen in and we can negotiate."
An unspecified period of laboured breathing and not much moving passes.
Me:"How about now?"
Body:"Sure, but next time, don't take this multivitamin on an empty stomach before you go out. I'm gonna make you burp this for the rest of your run."
Me: "Duly noted."

And finally I'm running and it's not just one big discomfort. I'm starting to feel the inklings of joy, and I grasp the potential for happiness that exists in this free, light movement through nature. And there is so much to look at as the sun illuminates the forest: the cedars. the firs, mosses, ferns, bubbling creeks, roots and rocks. Yet at the same time the images before my eyes are so unobtrusive, not demanding my engagement, that it's possible to let the mind wander, well, after some automatic eye to brain to feet communication is established first of course. I relax, it's so peaceful here.

Thirty minutes into the run I take a picture of myself at a trail sign: to prove that I have made it this far, but also to help my husband guide me home in case I get lost on the way back and need directions. I do make it home no problem though. I mean, I trip over a root and barely save myself from falling flat on my face, and once I hit the road close to home, I lose all the grip on the black ice and have to really slow it down to remain upright, but none of this matters. I make it home in one piece, and it's been an hour.

I do a few stretches, because I'm just that motivated, drink some water, and I'm really looking forward to that hot shower. But before even the first drops hit my face, I'm already as happy as can be. Why? Because I "braved" it out there on a crisp wintry day, and that feels mighty fine.

Running Free-ish

I just finished reading Running Free by Richard Askwith. The author references the ages of running repeatedly throughout the book. Essentially these ages are tied to your motivation to run or exercise. Are you in it to stay healthy, shrink your butt, become faster or to enjoy the sheer joy of running and the connection with nature (the one outside the door as well as human nature). As I was reading the book I had to ask myself what motivates me and I have to say it has to be a combination of the above mentioned factors. There are usually a couple of races a year that I really train for in earnest. I like to pick a target race in spring, because it keeps me honest and focused through the rainy and dark month when hibernating seems oh so tempting. These are the times when training principles like specificity (tailor your training to the demands of the event you are training for) or the 10% rule (don't increase your weekly mileage by more than 10% over the previous week) are somewhere in the back of my head. I might not have a written training schedule, but I do try to follow some cycles of progressively increasing mileage week over week with easier weeks roughly every four weeks. I also want to believe that I have a chance of bettering some of my past race results before focusing entirely on other sources of motivation.

Through much of the summer my focus shifts. Between work, the kids being home from school and holidays I am happy to keep some kind of weekly regimen going. Often times the majority of my workouts will consist of running or biking to and from work. Whenever I do have more than just the odd hour for playing outside I will try and bag some peaks or have some adventures. I love these activities as they motivate me to go out and explore places that I otherwise might not try to get to. These outings offer a welcome change from my regular running routine. The terrain usually requires me to hop, pull, bushwhack, scramble my way to my destination. Split times and pace are pretty useless indicators of performance on those occasions and more often than not I end up with my upper body being sore the next day rather than my legs. The change of scenery and general spirit of adventure of these outing help to keep things fresh and interesting. I am signed up for my third consecutive Frosty Mountain Ultramarathon this September and I intend to keep up that streak. For me it's a great indicator of what kind of fitness my random long run adventure summer routine has left me with.

Another big motivator for me is to meet and share the trails with like-minded people. Especially those long and wet workouts seem to go by a lot faster if you have someone to share them with.

Coming back to the book, the author seems to have the ability to find beauty and joy in each and any of his runs and rambles around his home regardless how grey, cold or wet the conditions. This is one of the things I aim to get better at myself. I'd like to tell you that my regular weekday runs involve gliding along in a meditative state while being totally present and alert to my surroundings. More often than not I start my workout -which I have been looking forward to- just to then be preoccupied with chores, blogging, my next workout or a million other things that pop into my head.

I really want to work on being more in the moment on and off the trail. How so? For starters I will ditch my GPS watch whenever I can (unless I am training of course). I will also incorporate some conscious breathing into my day (you can call it meditation if you like, but for now that's too big of a word for me). Whenever I notice my attention wandering to all the wrong places during a workout I will acknowledge the thought and try to let it go. Now that sounds relatively easy. I don't know if you ever tried though. It sure doesn't come easy to me. The best starting point I can think of is actively focusing on my surroundings rather than the incessant stream of thoughts in my head.

What motivates you and how do you manage to stay present or get in the flow as they say?

Now if you would excuse me, I shall attempt to bag a peak before going to work.
Have fun out there,

Marc

The Workout You'll Love To Hate

I did quite well on my inaugural improvement of the month in May. I learned a lot about creating delicious smoothies in the process  and I have the recipes to prove it.

This month I set out to incorporate more strength and stretching exercises into my routine.
I vowed to strength train at least 2 times a week for a total of at least 90 min per week and stretch at least 3 times a week for a total of at least 60 min per week . I aim to implement this change permanently. So far I have managed to complete 2 strength and 3 stretch sessions per week, I am however not meeting my goal for the total weekly duration of the workouts. It's never easy to implement a new habit and make it stick, but I will keep working at it and maybe make myself a schedule to help me be more consistent.

I have however manged to design a little benchmark workout for myself and I would like to share it with you today. When I used to teach fitness classes a couple of years ago, many of the participants really hated a similar workout that I subjected them to once a month. Others loved to hate it. The reason for that is that it is quite hard, because it falls into the "get it done and get out" category.

So here is my little body weight pyramid workout that I designed:

Aim to complete the entire workout in the least amount of time possible without compromising form and execution of the exercises. Don't worry if you need to rest between exercises or even in the middle of a set at first. Push yourself, but respect where you are at. Remember: You are only competing with yourself. Note or remember which progressions of each exercise you are using and take down your times, so you can gauge your progress over time. As your fitness increases you might come to a point where you are unable to significantly better your time without compromising form and execution of the exercises. If that happens, pick harder progressions of the exercises where available.

• 10 Burpees   harder
• 20 Back Rows    easier: bend your legs   This exercise can be done on most playgrounds, with a sturdy stick between 2 chairs, on a sturdy railing or even using your dinner table
• 30 Push Ups   easier / harder
• 40 Side Bridge (20 on each side) easier / harder
• 50 Single Leg Split Squat (25 on each side)  easier / harder
• 50 Squats harder (forget about the flag - just do squat jumps and try to reach high with both hands)
• 40 Arm Reaches in Plank position (fully extend your arm above your head before returning to plank position - repeat 20 times with each hand) 
• 30 Close Grip Push Ups  easier / harder
• 20 Back Rows with underhand Grip   easier: bend your legs (Palms are facing up / you are pulling the bar towards your abdomen rather than your chest)
• 10 Burpees   harder

I always welcome new ideas for home or outdoor based core and strength workouts or stretching routines. What is your routine? What motivates you?

The Fine Print:

 I strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises described.
I am not a licensed medical care provider and have no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge me from any and all claims or causes of action, known or unknown, arising out of performing this exercise program.

In July I will aim to be an UltraVeggie activist.
I will take action by signing petitions, inquiring at companies and in stores about vegan friendly products and choices and generally promote a plant-based conscious lifestyle. I will take action a total of 31 times during July or on average once a day.

Ready, Set, Go!

Marc Schmitz

UltraVeggie Smoothie Awards

For my inaugural improvement of the month I decided to challenge myself with manufacturing 20 new to me smoothie recipes throughout the month of May. I am always interested in improving my nutrition and I reckoned being well versed in the preparation of smoothies is a step in the right direction. Am I a master smoothie maker now? Hardly, but I did learn a lot and have a solid idea of what else I want to try in the future to adapt some of the current recipes to my taste preferences.

Among other things my self imposed smoothie ninja apprenticeship taught me that smoothies are meals. I always kind of scoffed at that idea, but many of the recipes I tried had plenty of wholesome ingredients and made me feel satiated for hours.

I was also quite impressed how many ingredients such as greens, ground flaxseeds or avocado,  you can "hide" in any given recipe without it being too dominant in taste.

I did use some recipes from the internet, borrowed books from the library, followed 2 different smoothie formulas and made some recipes up myself. Some recipes were simple, some more complex, but there are many different ways to end up with a tasty healthy smoothie.

High speed blenders seem to be the talk of the town right now. Throughout this project however my $ 50 department store blender impressed me time and time again. Would a $ 600 machine have produced smoother smoothies? Probably, but as I said I was thoroughly pleased with the results of my entry level machine.

I rated the taste and nutritional value of each smoothie I made on a scale from 1-5 with 5 being the best possible rating. I furthermore decided to double the taste score, because regardless how good the finished product might be for your overall well-being you want it first and foremost to taste good. Therefore the best possible score is 15 points (5 points for taste times 2 plus 5 points for nutritional value). I realize that both values are very individual since everybody's taste, nutritional needs and the perception of the nutritional value of the ingredients will vary.

For an extra boost of protein I used hemp seeds rather than an isolated protein powder. It's up to you to omit this ingredient or substitute your personal favourite protein instead.

Add captionRoad trip without my blender. I had to outsource the smoothie making.Shamrock smoothie at the Glover Street Market in Twisp.

The Awards

Best Smoothie Formula

I found 2 smoothie formulas for my recipes. The formulas are great starting point if you like to experiment, but you are not ready to work without any kind of guidelines.

The winner for this category is the Green Smoothie 101 from simplegreensmoothies.com. It is the more foolproof of the two formulas I used.

At it`s heart is the combination of 2 cups of greens, 2 cups of liquid and 3 cups of fruit, plus added ingredients to supercharge the smoothie.

The best result I achieved so far with the simple green smoothie formula is this:

Green Smoothie 101 Sample

Taste: 3.75 Nutritional Value: 4.5 Total Score: 12

2cups of greens:

1 cup kale
1 cup spinach

2 cups of liquid:
1 cup water
1 cup coconut water

3 cups of fruit:
1/2 avocado
1 kiwi
1 medium sized apple of your choice (I like gala or ambrosia)
1 banana
3/4 cup blueberries

Boost it with:
3 tbsp hemp seeds
1 tbsp ground flax seeds

Start by blending the liquid and the greens, before adding the remaining ingredients.

No Meat Athlete Smoothie Formula Sample

Taste: 4 Nutritional Value: 3.75 Total Score: 11.75

1 soft fruit:
1 banana

2 handfuls of frozen fruit:
2 handfuls of frozen blueberries

2-4 tbsp of protein powder:
3 tbsp of hemp seeds

2 tbsp of binder:
2 tbsp of almond butter

1.5 tbsp of oil:
1.5 tbsp of coconut oil

1.5 cups of liquid:
1.5 cups of almond milk

1 tbsp of sweetener (optional):
1 tbsp of agave syrup

Superfoods , greens and other ingredients:
2 tbsp of cacao nibs
1 tsp of cinnamon

6 ice cubes (optional)

I suggest you use either formula as a guideline until you become confident enough to create your own recipes.

Best 30 Second blenderless Smoothie

Taste: 3 Nutritional Value: 5 Total Score: 11

1 pouch of baby food (banana, blueberry is my favourite, but pick whatever flavor you like)

1 cup of water

1 scoop of Vega One berry flavor

Mix all ingredients in a glass or a shaker bottle.

Tip:

Add the Vega One after the water or else you will have trouble getting the powder on the bottom of your glass to dissolve.

Best Own Creation

UltraVeggie Delight

Taste: 3.75 Nutritional Value: 4.5 Total Score: 12

1 banana

1 medium sized apple of your choice (I like gala or ambrosia)
1 mango
1/2 cup of blueberries
2 tbsp of flax oil
6 ice cubes
3 tbsp of hemp seeds
3 leaves of black kale
1/2 avocado

Just blend and enjoy.

Best Smoothie for Junior UltraVeggies

Taste: 3.75 Nutritional Value: 3.75 Total Score: 11.25

1 1/2 cup strawberries

1 mango

1 banana

3/4 cup of coconut water

6 ice cubes

1 tsp of maple syrup (optional)

Out of the more than 20 smoothie recipes which I tried throughout the month of May this is pretty much the only one that both my kids liked. If you are feeling adventurous try to sneak some ground flax seeds - or other ingredients that boost the nutritional value - into the drink and see if they will still like it.

Bonus Recipe

Angie's Carrot Creation

Taste: 3.75 Nutritional Value: 3.75 Total Score: 11.25

1/2 cup packed shredded carrots

1 mango (we really like mangoes it seems like, we usually use Ataulfo mangoes)

3/4 cup of coconut water

1/2 cup of orange juice
1 tbsp of lemon juice

Just blend and enjoy.

Links to more great Smoothies

Nice Chocolate Avocado Recovery Smoothie
Taste: 4 Nutritional Value: 3.75 (Maybe higher if you have it post workout) Total Score: 11.75

Oh She Glows Green Warrior Protein Smoothie
Taste: 3.75 Nutritional Value: 5 Total Score: 12.5

Oh my Veggies Pineapple Coconut Vitamin C Smootie
Taste: 3.75 Nutritional Value: 4 Total Score: 11.5

Healthy Blender Recipes Vegan Chocolate Spinach Shake
Taste: 4 Nutritional Value: 3.75 Total Score: 11.75

One Green Planet Strawberry Rhubarb Smoothie
Taste: 3.75 Nutritional Value: 4.25 Total Score: 11.75
I used soy milk and a little extra maple syrup.

Here is the look ahead at my upcoming Improvement of the Month projects. I would be thrilled if you felt compelled to join me in my quest for more strength and flexibility staring on June 1st. If you do, let me know about your progress and challenges throughout the month, so we can commiserate ... I mean encourage each other.

June:

I will finally be more consistent about incorporating strength and stretching exercises into my routine.
I vow to strength train at least 2 times a week for a total of at least 90 min per week and stretch at least 3 times a week for a total of at least 60 min per week . Not huge numbers, but I am shooting for consistency here rather than a one time effort. This change shall be implemented permanently. I will share some of the exercises I subject myself to with you on my blog, but I always welcome new ideas for home or outdoor based core and strength workouts or stretching routines.

July:

I will be an UltraVeggie activist this month.
In the month of July I will take action by signing petitions, inquiring at companies and in stores about vegan friendly products and choices and generally promote a plant-based conscious lifestyle. I will take action a total of 31 times during July or on average once a day.

Happy Trails,

Marc Schmitz

Guest Post: The Value of Perspective

This is a guest post by my friend Daniel. Find him at @lonewolfdisco 

My favourite run commute home from work takes me up the Capilano River, followed by finding my way on top of Grouse Mountain via the BCMC trail. I then get to enjoy a lengthy downhill on my choice of many paths before arriving at my door. On one such run I was mesmerized by Grouse as I crossed Cleveland Dam well below, and I began to envision myself on the steep trail climbing the mountain. I thought, make sure to do the opposite. Remember exactly how magnificent this mountain is from the vantage point below, as each of the many steps up become more strenuous.

In the many areas of our of life that we commit to improve upon, or endure, we have the luxury of changing our perspective. Maybe for you this is training for your first half marathon, or maybe it is eating more vegetables. Maybe you’ve decided, like myself, that working full-time, studying, maintaining a long distance relationship, and training for a 100 mile race qualifies as “balanced”.

Why is perspective important at all? Because we can be our own biggest obstacle. We can fall prey to perfectionism, worthlessness, and feelings of insignificance.

See the forest for the trees

Sure easier said than done, but attempt to remove yourself for a moment when things get tough. Picture yourself moving through the problem from a distance, imagine how less significant it is to others, or to yourself from another angle. Remember what the mountain looked like from afar. I want to emphasize this needn't be a life shattering crisis: with the amassed stress of modern life, making small changes can be overwhelming. Go back to the excitement you felt before you started. Go back to your reason. They will pick you up, they will carry you, they are what you will find when you look within and dig deep. It won't always be easy, but it can't always be hard: every achievement builds momentum. The steps you take today will make you stronger tomorrow.

Give value to your achievements

Pull a bill out of your wallet, and consider that its value is intangible. To some the paper might be more valuable for lighting a fire, however we all agree on what it is worth, and that is what makes it useful. Every single thing you achieve in day/month/year/lifetime can seem petty if you neglect to imbue it with significance. Or you can build up a wealth of currency that is truly your own. The next time you start to come down on yourself for slipping, thank yourself for being an active participant in your life at all. No one falls down standing still. Except me that one time trying to decide which fork in a trail to take, don’t tell anyone. As you advance through each mile of your race, embrace every step it took to get there. Do you eat better than you did a year ago? Can you eat better than you did yesterday? Yes, and go for it, you certainly are able. Your energy is limited, spend it assigning worth to the things you have achieved or can, then you will have less for bemoaning the slips and falls.

Be astonished

If your ancestors could see you, could see the world you live in, they wouldn't believe their senses. Yet it fails to impress us. Perhaps the fault of our own nature for having such a short attention span. Fair enough, but there is a detour. Allow taking responsibility for your own life to blow your mind. Become fully conscious. So many never will, or never even have the chance. The rest of us have silently agreed on waiting for permission to lust for that within the reach of our lives, instead of only that beyond our grasp. Hit pause on your struggle, look up at the stars, and curse out of astonishment. Here we are. No one is going to let you, but they don't need to, and they can't stop you.

These are all steps you can take today, without having to spend a cent loading your cupboards or obtaining gear. There is no obligation. Pick something and start. It won't look as you imagined entirely along the way, but step back, praise yourself, and give in to your instinct that finds this all absolutely incredible.

I want to hear what perspective means to you. How have you adapted to overcome obstacles on the path of being your ultra-self?

-dg

Breaking habits, initiating change and creating the best version of yourself

Individual change and changing habits is highly personal and what worked for me might not necessarily work for everybody.  For full disclosure I have to mention that I am not very good at doing things halfway. Moderation often eludes me, because it opens the door for my mind to negotiate and try to nag and talk me into "just this once, because ... (enter excuse here)".  Therefore quitting something altogether seems easier to me than doing less of it. I discovered though that a few strategies are constant factors in successfully altering my ways.

Don't get cocky

The first time around I managed to quit smoking in 2001 (after having been at it for about 10 years) I lasted for roughly 17 months. My relative success the first time around was largely based on the fact that I took myself by surprise. Managing not to smoke before getting out of bed (yes, seriously), for half a day, a day, a week, a month and then a year made me feel happy and elated. I didn't actually expect myself to be able to quit. In the end I made the mistake to consider it safe to smoke just a couple of cigarettes over some beers with friends. That assumption was very wrong. The biggest take-away lesson from that attempt was to never feel like a bad habit has no power over you anymore.

My idea of a good time back in the days.

Create a clear image of who you aspire to be

After a few failed attempts at quitting I finally managed to kick the smoking habit for good. I signed up for the Vancouver Sun Run. Exactly 3 months prior I smoked my last cigarette and from that point on I considered myself to be officially "in training". Could I have done the same run while still lighting up. Yes, I could. Maybe  a couple of minutes slower, but still. The main point was that I created an image of myself that was incompatible with being sedentary and being a smoker. I was an athlete now and that fact trumped the habit. And we're talking about a 10 km run here. Nothing crazy or extreme. It was not the goal itself, but the decision to strive to be better that helped me succeed. I had made up my mind about becoming healthier and more active.

My idea of a good time nowadays.

Identify your barriers and obstacles

Whenever possible, minimize the influence of people and circumstances that prevent you from creating the best, healthiest, happiest version of yourself. Cherish the people and situations that help you to lead a healthy and happy life. Commit to relentlessly working towards  a more positive self. Ask yourself: "What prevents me  from becoming my best version of myself?" Once you know the answer to that question, you are a big step closer to making a meaningful improvement to your life. Don't get discouraged by failed attempts. Think about what exactly prevents you from succeeding and try to eliminate this particular barrier.

Quitting smoking was the toughest habit for me to break, but there were, and still are, others to be tackled. I dramatically changed my diet and weaned myself off coffee and beer among other personal improvements.

What are the changes that you made or would like to make to your life and how did you manage to do it?

Have a happy healthy week,

Marc Schmitz