Body Baggage

We only took carry on luggage on the trip to Colorado last week. Our family only owns two roller suitcases that fit in the overhead compartment, so I had to take a duffle bag. It was missing the shoulder strap, so I was carrying it in my hands. The aircraft we were supposed to take hit a bird landing in Seattle, so we were moved to a new plane in a new concourse. By the time we arrived at our new gate, my hand was throbbing, stuck in the position it had formed around the handle straps. 

I over pack a little and do things like take my electric toothbrush on the road. All told, my bag weighed about 40 pounds. And I had an epiphany that I was carrying the amount I had lost since my highest weight.* How could I have carried this much weight every moment of every day? Michele had a similar experience this week, too.

I've been on vacation for the past two weeks, with trips to Idaho, Colorado, and, for the past three days, in Moses Lake, Washington for my nine year old's tournament. Tomorrow life returns to normal. And I'll be back on my FUELS plan, going after my next 40 pounds.

* I'm going to start to count from my all-time high weight, which was ten pounds higher than when I started the P.O.P. I lost ten pounds the year before the P.O.P. started, and I'm about 40 pounds below my top weight right now.

Biking Fort Collins

One of the many bike paths in Fort Collins cuts through the CSU trial garden

Santa Fe Quesadilla at Rainbow

After a day at home, my family followed up Idaho with a week in Fort Collins, Colorado. I've been to Colorado several times, but never to FC. We were there to visit the newest addition to the family (a cutie!), but were very pleasantly surprised by the rich array of "college town" life to be found. Our friend, an administrator at Colorado State University, told us FC has the second highest amount of restaurants per capita in America, and I wouldn't doubt it. Each restaurant we tried - Coopersmith's, Rainbow, Gravity 1020 (at Fort Collins Brewery), Uncle's, Wild Boar, and Pizza Casbah - was fantastic. 

Scores of bike racks cover the CSU campus

But the defining feature of Fort Collins is the never ending abundance of bikes, bike lanes, and bike trails. I've been places where travel on two wheels is common - Portland, Missoula, and Japan stand out - but I've never seen a biking scene as vibrant as FC. There are cyclists in Seattle, but cycling in Seattle is an act of commission, where the cyclists you see are almost inevitably hard core athletes ready to tackle hills and nasty weather in stride. In FC, it's much more casual. People from all walks of life move about on two wheels, and because they are more "normal people", they don't necessarily speed down the street. Many seem to have chosen a bicycle over walking, with the ethos remarkably similar. This relaxed cycling environment is facilitated by bike lanes that are seemingly everywhere. And they are generous. Some roads have plenty of space for cyclists to ride two abreast. Set in the expansive mountain west, it's as if streets designed for an extra lane of cars someday were instead repurposed for bicycles to share the road. In Seattle and Portland, it seems as if drivers and cyclists compete for the road. In FC, the space and leisurely pace seem to allow all rides to co-exist peacefully.

A few of the many bikes downtown

When we checked in at our hotel, we immediately noticed several bikes on the generous bike racks carrying FC Bike Libary license plates. It turns out the Fort Collins Bike Library loans bikes to residents and visitors alike. A service of the City of Fort Collins, the library has a collection of cruisers and other bikes that can be borrowed for as long as seven days. You can borrow for free as a walk-in or reserve a bike for $10. With this being the busy season, in the summertime weather and after the forest fire smoke has cleared, we were unable to get a bike on our first day in town, but were still able to borrow four bikes for the last few days of our visit. These were hand-me-down kinds of bikes, making me miss my modest Trek, but they worked and the price was right. Next time we're in town, we'll make a reservation.

Even the taxis in FC are bikes

We rode the bikes a couple of miles to our hotel, crossing the incredibly bike friendly CSU campus. In Seattle, there's no way I'd let my 12 and 9 year old sons ride in traffic, but it felt very safe on the wide avenues in FC. We secured our bikes at the hotel with the locks provided by the Bike Library. Unfortunately, we only had one ride on a bike trail, the Spring Creek Trail. My 9 year old was struggling with his gears and temps were soaring to the mid-90s on our ride. Books and the hotel pool rated higher with my kids after that, as well as connecting with family and two local friends. Our last biking adventure was returning the bikes to the Bike Library. We left under sunshine, again crossing the CSU campus. But as we came out the north side of the campus oval (the traditional college "quad"), we started to hear thunder. As we rode up Howes Street thick storm clouds dominated the sky to the west of our north-south route, while blue sky peacefully lit the east. We balanced precariously between the two, staying dry until dismounting, only to get partially drenched locking the bikes to the Bike Library racks as a major thunderstorm swept through Old Town Fort Collins.

Now, we're happy to be home. We've seen lots of family and friends over the past two weeks, but these were "go-go-go" vacations, as opposed to restful escapes. I was exhausted in the airport awaiting our flight home and I think that goes for all of us. But the great memories with our family and friends were enhanced by our biking, especially in Fort Collins, Bike Town U.S.A.

My 9 year old son and wife bike ahead as we cross the CSU Oval

The bike inventory at FC Bike Library

My 12 year old, a.k.a. Harry Potter and wearing his quiddich jersey, tries out his bike

Our bikes at the rack at our hotel, sporting the FC Bike Library license plate

Bike racks cover large swaths of CSU, and I'm told they are nearly full during the school year

FC based New Belgium Brewing, makers of bike themed Fat Tire beer, has put up bike racks around town

We checked out the commemorative "Fat Tire" bikes at New Belgium

Before returning my bike, I got a picture of the borrowed cruiser at a two-way bike lane at CSU

Rain beat on our bikes moments after we returned them to the Bike Library. Time to go home!

Idaho Vacation

If I had to express my relationship with my in-laws' Idaho vacation home using Facebook terms, "It's complicated" would fit perfectly. The lakes and rolling mountains of the Idaho panhandle are gorgeous and my family enjoys going there. My boys, in particular, love all the boy things they can do out in the woods with grandma and their two boy cousins from out of state. My wife adores her own cousins, all six of whom can be reliably found in Idaho each summer, even though some are scattered around the country the rest of the year. We attended the 50th anniversary of Shannon's de facto aunt and uncle, a joyous event for two wonderful people. Really, all of Shannon's family are delightful.

But from my perspective, this "vacation" has a Groundhog's Day feel to it. We go to the same place every year. I'm not sure I'd want to go to my (imaginary) uncle's condo overlooking Wrigley Field every year, let alone a remote destination where it's easier to find ammo than a reliable cell signal. This would be some people's ideal vacation destination (hunting, fishing, shooting, lake activities, campfires), but it's not mine. As road trips from Seattle go, without the family factor we'd go to Vancouver or the Oregon Coast much more often than Northern Idaho (we haven't been to either since our annual trips to Idaho started seven years ago). And the ownership agreement that protects the in-law family's interests all too casually draws a line between my wife and me, furthering my sense of isolation in the Idaho wilderness.

Anyway...we just spent most of a week there. Long story short, biking is the one thing I feel ownership of in Idaho. Nobody else in the family bikes, other than my wife. We took a 22 mile ride, biking five miles towards town, then crossing one of the most scenic bridges in America, a mile plus of 360 degree eye candy. After a few blocks in town, you pass a comically over sized revolver advertising a gun shop, then head out on more bike trail until hitting a u-turn at a peaceful spot overlooking another slice of the lake. Heading back into town, we detoured to a sporting goods store, tying a small bag to my handle bar before returning across the bridge and back to our car.

We would have ridden again, but weather and family activities got in the way. Next time we go a new bike trail will be open and we'll make sure to get the second ride in. There's always a next time, but with biking, at least there's a little more for me to look forward to.

FUELS for Your Body: The Goals Post

My last post introduced what I'm trying to do with FUELS - fueling my body with food, unloading, exercise, liquids, and sleep. I realized I was missing the specificity of behaviors I need to make this successful. That being said, here are my goals for FUELS.





Every day I will:

1. Food: Never "flood my engine" by eating when already full

2. Unload: Get my work email to less than one screen (weekend/vacation: unclutter and/or disconnect)

3. Exercise: Do something to make my body stronger (walk, bike, play with kids, resistance, etc.)

4. Liquids: Drink half my body weight in ounces of water (ex. 180 lb. person would drink 90 oz.)

5. Sleep: Go to be a minimum of seven hours before my wake up time

That's it. Five goals, totally doable, that when done daily I believe will make a big difference.

FUELS for your body

My journey to better health has been an evolution. There was a point where all I really cared about was a number on the scale. At times I've had narrow and scripted visions of health and fitness. I thought there was a technical fix that would quickly recover a more slender me. Recently, it has become apparent that the game needs to change. I need to address the healthy habits that will make my body perform at a high level for a long period of time.

Although my recent knee injury is improving, it revealed to me just how quickly one can pivot from feeling young to feeling old. My focus right now is being able to maintain my energy as I move through life. After a lot of thought, I've put together a set of guidelines for keeping my body working at peak efficiency for years to come. Introducing...

Five FUELS for Your Body


Food. Unburden. Exercise. Liquids. Sleep.


For a moment, think of your body like a car. We all keep our cars in running condition, generally. I don't know anyone who uses lemonade instead of gasoline or just says no to oil changes. We might complain about the price at the pump, but we pay it. And it's not just the fuel, we do routine maintenance and drive with care. We do what we need to so the car will run well throughout it's expected lifespan.

What if we treated our body just as well as our car? It would look like the Five FUELS.

Food.

• Use high quality fuel...eat mostly fruits, vegetables, whole grains, and lean protein
• Don't flood your engine...stop eating when you're full

Unburden.

• Clear out the back seat...empty your mind by uncluttering your life
• Take a Sunday drive...disconnect once in a while and take your mind off of things

Exercise.

• Increase the mileage...walk, bike, and do other forms of cardio 
• Increase horsepower...resistance training to stay strong later in life

Liquids.

• Top off your fluids...drink lots of water all through the day
• Cool your engine...stay hydrated at all times, especially during heat and activity

Sleep.

• Do routine maintenance...get ample rest for your body to repair itself
• Recharge your battery...sleep through the night to be at your best all day

I'll be writing more about these five principles here. And I'll let you know if I'm getting the desired result of a healthier, fit, and energetic body and mind. Join me on the journey.


Update: See my post on the five goals I am pursuing daily in support of FUELS.

Check, Not Checkmate

It has been two weeks since I hurt my knee. It's recovering, but I'm still not 100%. At times, I must admit I've felt discouraged. My inner conversation has gone something like this:

"I have to exercise to get stronger, but I did exercise, and now I'm weaker!"

My mind naturally searches for analogies to better understand the world. Eventually I shortened my lament to, "My body has me in checkmate!"

Now, I realize it's not true. I'm not in checkmate, but I am in check. There is urgency. I have to move, and not just any move, the right move. But there are exercises for healthy knees and other ways to strengthen my body without injuring it. I need to get back on the bike and slow back down to walking. And the more weight I lose, the less pressure on my joints. I'm in check, not checkmate.

Three Stand-up Desks

My first stand-up desk used the tops of three mid-sized bookcases

A year ago April, I formed my first stand-up desk. It was the week after a spring break trip where we did a ton of walking, and I felt ten years younger. The next week, I spent at least 35 hours sitting in meetings or at my desk, and I felt forty years older. About that same time the New York Times ran an article about the health dangers of sitting, and I surveyed the research and mustered up the courage to try a stand-up desk.

Desk #1: "L Formation" Bookcases

My first stand-up desk was made of three mid-sized bookcases that I pushed together into an L-formation. I loved it immediately! The bookcases were bought years ago by the previous occupant of the office, but by a stroke of luck they were a good height for me. I wrote about it at the time in one of the most popular posts in the P.O.P. series.

Desk #2: The "Bookcase Convertible" 

Two bookcases, one against the other, with the top off the front one

A few months later, I was onto a one-year position in another office. This office had more furniture than I needed, which allowed me to get creative and stack two bookcases back to back. I popped the top of the front one off to create a place for the keyboard, which I rose unceremoniously on a stack of books to achieve a comfortable height. The computer went below, on a small $10 table I bought from Ikea, the only money I have spent on a stand-up desk project.

Desk #3: "Raised Table"

Basically a board across two three-drawer file cabinets

Today was my first day in my new office after concluding the one-year assignment. I've made a personal challenge of finding functional, attractive, cost neutral solutions to "building" stand-up desks. Without any tall bookcases to work with, this time it was a computer table that was made for the previous occupant of this office, who was friendly with our organization's carpenters. It's really just a long board with ends and trim fit to accommodate file cabinets beneath. The original configuration had a two-drawer file cabinet beneath. I located two three-drawer file cabinets that weren't being used and I was back in business. I may decide to raise the keyboard somehow, although I don't have the guts to use this cool method.

Perhaps one of these solutions will inspire you to try standing. Besides the health benefits, you'll feel just feel a little more active and engaged in life. At least that's how I feel. I'm hoping that I don't have to move again for a long time, but it's been fun playing furniture Tetris to figure out three great stand-up desks!

A New Day

I've been referencing my job intermittently for the past ten months. (Sorry I haven't said what it is...just prefer to keep it separate from the blog.) You may recall that my boss left last summer and I was appointed "interim" in his position. Yesterday night I changed the auto signature on my work email and now I'm officially back to my old job. That's not a light job by any means, but it will be a little less demanding of my "free" time. So...

This blog is going to pick up! More importantly, I'm rededicating to my health and fitness.

I can't explain it, but I just feel like I'm in a good place to do this now. I've been sharpening my theories over the past few months about why I am doing this and how to do it. Why is more about the benefits of being healthy than a number on a scale. How is heavily about a system of strategies that create the conditions for success. At the highest level, those are:

Quality and quantity of food
Regular resistance and cardio exercise
Drinking enough water
Getting enough sleep
Making urgency a habit

My knee injury last week just underscored the need to move health and fitness way up my list of priorities. There's nothing like a sore/stiff/weak knee to make you feel old overnight. It's slowly getting better and I don't think there's anything structurally wrong with it, but it definitely has motivated me to focus on slowing down the aging process, as much as is possible anyway.

As for the blog picking up, I'm going to lift my "Sundays only" blogging rule. I'd imagine I'll still mostly work on weekends, but I'm going to to write more for a while. I'm going to fill out the strategies above, and maybe throw some other stuff in. And I'll be reading more of your blogs. They always help me focus and consider new approaches. Thanks for your support.