The Joy of Swimming: How to Master This Artform in 4 Simple Steps

The French poet Paul Valéry once remarked of swimming: “To plunge into water, to move one’s whole body, from head to toe, in its wild and graceful beauty; to twist about in its pure depths, this is for me a delight only comparable to love.”

Mais oui! Valéry paints an exquisite picture of swimming. Chances are you either totally get what he’s saying -- or you think he’s some quixotic poet prone to hyperbole.

The fact is when it comes to swimming, there are two camps: sinkers and swimmers. Swimmers see the sport a total mind-body-spirit release that soothes the spirit, relieves the pain and energizes the body. Sinkers fear and loathe swimming, because…well…they sink. To them, the sport is painful and boring and miserable.

Both groups are right. That’s because in exercise, as in life, we enjoy what we do well and we dislike what we do poorly. In hopes of moving you from sinker to swimmer (or swimmer to Valéry!), here are five tips and exercises to help you swim with more grace and gusto, so that you can reap the many rewards that swimming has to offer.

TIP: Get “organized.” Swimming is a technical sport much like golfing. You can be Brad Pitt fit, but if you don’t know the mechanics of the stroke, you’ll plod torturously through the water. Consider this: Water is roughly one thousand times denser than air. So, every move you make in the water has major implications on how you move through it. For example, if your hips drop, you’ll feel like you’re dragging your body through the water like an anchor. The best way to swim is to be as efficient as possible and slice through the water with torpedo-like precision.

TRY THIS: Get thee to your local pool and try this two-part drill: First, push off the wall underwater in the most wretchedly un-streamlined position you can: with your arms held straight out from your sides and your legs bent and apart. You’ll go about a foot. Next, push off the wall and hold your body in a perfectly streamlined position: Draw your hands together, one on top of the other, with your arms overhead as you look down at the bottom of the pool. Keep your legs together and your feet one on top of the other. If you do this right, you’ll glide effortlessly for ten feet or more. This exercise will help you start to understand how to “organize” your body in the water for maximum efficiency.

TIP: Work those hips. When I go to the local pool, in a blink, I know who swam as kids and who didn’t. Inexperienced swimmers think about their hands and arms and tear through the water. Experienced swimmers are all about their hips and look like professional ice skaters gliding effortlessly from one skate to the next. The natural tendency is to swim with your arms; that’s the dog paddle instinct. A powerful, efficient stroke, however, originates from your hips. Let’s return to the golf analogy: Imagine yourself swinging a golf club with complete freedom to rotate your hips. Now imagine yourself swinging a club while buried waist-deep in sand. This saps all of your power and leverage. In swimming, the magic is in your hips.

TRY THIS: Each time you extend your arm in swimming, roll your body and allow that arm to extend forward as much as possible. Then, rather than “ripping” through the water with your arm, engage your hips and hold” the water to generate more force and power. This takes some practice, but once you get the hang of it, it’s a thrilling feeling.

TIP: Break it down. There are four phases of the swim stroke. First, the “entry”: Your thumb and index finger enter the water slicing in at roughly a 45-degree angle. Your hand should enter a few inches in front of your head. Next, the “rotation”: roll into the stroke as if you are reaching for something just beyond your grasp. Allow your body to glide on its side. Now, the “catch.” With your elbow high to maintain your leverage and power, grab hold of the water and engage your hips to pull yourself through the water. Your hand should follow an “S” shape beneath your chest and past your hips to your thigh. (If you were to pull both arms together simultaneously, the resulting path would resemble Marilyn Monroe … or, um, Shakira.) After your hand finishes its pull, it’s time for the “recovery”: relax your muscles and release your hold on the water. Lift your elbow up and allow your hand to sweep freely as your hand prepares to enter the water again. Keeping your elbow higher than your hand during the recovery takes the pressure of your shoulders, which tire first in swimming.
TRY THIS: Drills are an effective way to learn each phase of the swim stroke. Swim down the pool and focus on just one phase of the stroke until you feel like you’ve got it. When you do, move on to the next phase and keep progressing until you master them all. Then, put them together. Remember: practice doesn’t make perfect. Perfect practice makes perfect. Take your time with these drills.

TIP: Breeeathe. We tend to hold our breaths when we swim; it’s instinctual. “I’m in water. I’m a mammal. I will hold my breath! HELP!” This tendency is why inexperienced swimmers get winded so quickly. Nothing will incite panic and desperation in a person more than running out of air. Learning to breathe fully and efficiently will put you at ease in the water.
TRY THIS: Focus on breathing out rather than breathing in. As you complete your arm pull, exhale forcefully and blow a steady stream of bubbles, then roll your head out of the water, and allow yourself to draw in a deep breath of fresh air. Remember: when you feel the need to breathe, it isn’t so much that your body needs more oxygen, it’s that it’s trying to drive out the CO2. Focus on the exhalation, and the inhalation will happen more naturally.

TIP: Enjoy it. I recently got my first dose of bona fide “taxi cab wisdom” on a return trip from Denver. I was greeted at the airport by an 80 year-old cab driver named Sherman (“call me ‘Sherm!’”). He was, in his words – and I am not making this up – a “professional cab diver and part-time etymologist.” He proceeded to fill the hour-long ride with a poignant and eloquent account of the origins of the verb “to enjoy.” He said that most of us expect joy to come to us and that this is what gets us into trouble. Enjoyment has become a passive experience, something that we seek. We expect things, people, Prada, experiences and such to give us joy. However, Sherm explained that ancient definitions of the word point to joy being something you put into an experience. In other words, it’s dynamic and active. It comes not from what’s outside, but from what’s inside. When you decide in advance to enjoy something -- and this is particularly true of exercise -- things tend to align in that direction. It’s like Henry Ford said: “Whether you believe you can, or you can’t, you are right.” The joy you experience, in swimming or in life, is entirely up to you.

TRY THIS: Before your next dip in the water, commit to enjoying yourself as fully as possible. Put joy into the experience. Focus on how the water feels against your body. Be a kid again and revel in the delight of weightlessness and freedom and the “wild and graceful beauty” of swimming. Do this, and you’ll begin to understand what Valéry meant when he said swimming is “a delight only comparable to love.”

10 Great Reasons to Do a Triathlon

[The following is a modified excerpt from Eric Harr’s book: Triathlon Training in 4 Hours a Week: From Beginner to Finish Line in Just 6 Weeks.]

10 Great Reasons to Do a Triathlon

“Go confidently in the direction of your dreams. Live the life you have imagined.”

--Henry David Thoreau

People are motivated to “take the plunge” and do a triathlon for reasons that are as varied as those setting out on this mission. Some are obvious: “To lose weight fast!” Others are personal: “To boost my self-confidence and feel good about myself.” Others are spiritual: “To find more meaning in my exercise,” “To live more fully.” A few are social: “To brag to everyone in the office that I did a triathlon,” and some are inspirational, “To serve as a model for others and show what is truly possible in life.”

Although the reasons people do a triathlon differ, the benefits are universal. That’s what this column is about--it outlines the 10 benefits you can reap from training for and completing a triathlon. The bottom line is that this process is one of the most rewarding things you will ever do in your life, not just physically, but mentally, spiritually and socially as well. Ask anyone who has done a triathlon, and they will tell you the same thing. But for all its power to change your life, training for this triathlon isn’t going to consume your life. I’ll help you blend the workouts seamlessly into your busy schedule and requires just one day, a total of 24 hours--four hours a week for six weeks. The payoffs, however, are timeless: You will lose loads of weight, feel better than ever, and gain self-confidence that will last a lifetime.

Lofty promises, indeed. Can doing a triathlon really deliver? Follow the advice over the next six week and, yes, without a doubt it can. It has for thousands of other triathletes, and it will for you, too.

Physical Benefits

For you to consider training for and completing a triathlon, there have to be some serious, long-lasting benefits, right? Well, here they are--10 of them. Let’s start with the most observable payoffs: what will happen to your body.

1. You Will Lose Weight

The first thing you’ll probably notice as a Triathlete-in-Training is that your clothes will become too big. That’s because training for such a three-sport event will make you as fit and healthy as you have ever been in your life. When you engage in a well-balanced program of swimming, cycling and running--known as cross-training--you will burn an enormous amount of fat from every area of your body. Better yet, the weight will come off as a natural consequence of your passion-driven quest to complete a triathlon, rather than from a guilt-induced diet, a boring exercise plan or a bizarre fitness implement.

The principles and strategies in this program are built on passion, not deprivation. As you progress on this program, you will gain momentum: You’ll lose a couple of pounds in the first week and you’ll begin to feel stronger, which means you can do a little more--and lose a little more weight. The workouts will get easier, so you’ll be able to go even farther and lose more weight. Before you know it, you’ll be sailing!

Keep this in mind: This program isn’t based on some untested herbal weight-loss product. The principles at work are basic scientific ones that your body cannot disobey. Like the apple that must fall from the tree, your body must lose weight if you’re consistently burning more calories than you’re consuming. And nothing burns more calories than training for a triathlon.

Plus, you’ll likely find that when you’re training for such an athletic event, you’ll want to eat a healthy, well-balanced diet that supports your training. Overeating or indulging in lots of less-than-nutritious foods will leave you feeling dull and tired during your workouts, so you’ll quickly learn to eat what’s good for you--and that will accelerate your weight loss even more.

2. You Will Look and Feel Years Younger

When we neglect our bodies, imperceptibly over time we gradually accept lower standards of fitness, of health--and therefore of living. Worse, we don’t even realize how

bad we feel, until we wake up and get fit again. Training for a triathlon will reconnect you with your body and make you feel like you haven’t felt in years: young, energetic and powerful. And you’ll not only feel years younger but you’ll look better than ever, too. Triathletes are legendary for having some of the best physiques in the fitness world. That is because cross-training shapes the body in complementary ways: running develops long, lean muscles; cycling builds strength and tones your lower body; and swimming increases your flexibility and sculpts your upper body. Take a look at any triathlete over age 55 and you’ll see what I mean. These people have the look--and swagger--of 20- and 30-somethings.

3. You Will Have More Energy

Energy forms the basis of our existence, yet it seems that we all have less and less of it as our schedules have grown increasingly hectic. Unfortunately for some people, exercise can exacerbate this problem by draining their energy rather than replenishing it. In an effort to get results or lose weight fast, they may wind up overtraining and exhausting themselves.

Not so on this program.

The strategies I’ll set out over the next six weeks will show you how to exercise so that each workout refreshes your body and clears your mind, over time giving you more energy--so that you can perform better at work and at play. That, I guarantee.

You’re likely wondering “How can training for something as rigorous as a triathlon actually give me energy?”

This program is for real people--not for elite athletes. By following the principles over the next six week and exercising at the right pace for your fitness level, you’ll get fit without fatigue.

When I took a year off my triathlon-training program, my energy plummeted. I couldn’t believe it. It was as if someone pulled the plug on my life force. When I returned to consistent training, I felt fully alive again. You will, too.

4. You Will Get More Out of Your Workouts

Nobody likes to waste time. But that is precisely what most people do when they exercise – because they’re not doing it right! Over the ensuing weeks, I show you how to work out more efficiently by using a few simple strategies, such as monitoring your heart rate and breathing properly. Follow these and other techniques set forth in the training program, and you’ll get fast results from your workouts--without expending a huge amount of effort. It’s all about training smart, not hard.

5. You Will Injury-Proof Your Body

When you stick with one sport like running, for example, you continually stress the same parts of your body--and that can result in overuse injuries such as shinsplints, stress fractures, knee problems and tendinitis.

Training for a triathlon, however, incorporates three very different sports. This cross-training, as it is called, isn’t as hard on the body, because it distributes the stress more evenly to your bones and muscles and develops more balanced fitness. That means less pain, fewer injuries, and a stronger body. Or as Donna Carlysle, a mother of three from Pittsburgh, Pennsylvania, put it: “I like training for the triathlon because of the variety--it strengthens every muscle in my body, and it keeps me fresher as opposed to getting all the aches when I’m just running or biking or lifting weights all the time.”

6. You Will Improve Your Health

According to the American College of Sports Medicine, regular exercise can lower your blood pressure, prevent diabetes, heart disease and certain cancers, and reduce your risk of osteoporosis and depression--just to name a few. Follow my training program, and you’ll spend less time at doctors’ offices and more time enjoying your life!

By preventing disease and fortifying your body, regular exercise can help you live a longer, more productive life. Training for something as complete as a triathlon lays a foundation of fitness that will ensure that your later years are more pain-free and fun filled--so you’ll not only add years to your life but you’ll also add life to your years.

7. Your Mood Will Improve

Research shows that exercise improves your mood and lifts your spirits. And no wonder! When you put your body in motion, you can’t help but feel alive and invigorated. They don’t call it “runner’s high” for nothing. Plus, training for a triathlon gets you outdoors, and spending time in the beauty of nature is bound to boost your mood!

You’ll also grow more motivated to work out. Studies on exercise adherence show that many people quit their exercise routines because they become bored or burned out. This can happen when you do the same thing day in and day out. Incorporating three different sports into your weekly exercise plan helps you to avoid burnout. When you grow tired of swimming along that godforsaken black line in your local pool, you can go for a run, a hike or a bike ride around town or through the countryside. After all, each of these activities directly contributes to your triathlon success.

If the variety of training for a triathlon isn’t enough to keep you motivated--don’t worry. I’ll give you several other strategies for keeping your enthusiasm high throughout your training.

Not only that. This undertaking will help you redefine how you see and do exercise so that you can alter your long-term view of physical fitness. You will begin to see each triathlon training session for what it can be: a unique opportunity for personal growth, a celebration of life and a relaxing pause in your otherwise hectic and stressful life. You’ll learn to make exercise about letting go, stepping out into the world, getting sunshine on your face and having fun.

8. You Will Become the Best You That You Can Be

Are you tired of others telling you (or implying!) that you shouldn’t, you can’t or you won’t? Daily life rarely, if ever, provides us with the opportunity to be truly courageous, to show the world what we’re really made of--and to be recognized for our own greatness. Completing a triathlon will provide you, and those around you, with physical proof that you are capable of more than anyone realizes.

In this quest, pushing past what you thought was possible might be your barometer of success. For others, it might be setting a personal record. Regardless of your goals, you will glimpse your true potential by completing a triathlon.

Steve Prefontaine, one of the best competitors of all time, saw a race not so much as a competition against other people, but as a test to see how far the human heart can go.

That is what participating in a triathlon is all about.

9. You Will Motivate and Inspire Those around You

The courage and determination you show in pursuing a triathlon may inspire those around you to elevate their fitness and their lives--or at the very least, your quest will spark in others the possibility that they can do more. Bringing people to that realization is a wonderful gift. Knowing that you have set an example for someone to go after their dreams or to make a positive change in their life is a reward that simply cannot be matched. You’ll also be a hero to your kids!

10. You Will Set Other Positive Things in Motion--Things You Never Imagined

I know from personal experience that training for a triathlon event can totally transform your life. In 1994, when I decided to train for my first triathlon in the U.S. Virgin Islands, the extent of my exercise was walking to the local mango stand for lunch. It took courage to register for the race, but taking that one simple step set dozens of other unforeseen, positive steps into motion. I began eating better, I had more energy and I grew more sensitized to the joys of everyday life. I was a much more passionate and giving person because I felt so good about myself. That meant I could begin giving to others more. It may sound trite, but I began racing on behalf of animal welfare--something I likely would never have done if I hadn’t pursued the triathlon.

The moment you finish a triathlon, you will be astounded at the new realm of possibilities that open up to you. The only obstacles barring your way are your self-imposed excuses, fears and doubts.

Those are some powerful reasons! Now, empower yourself and go for it! Are you with me?

Home is Where Your Health Is

It's that time of year again. Dust the drapes, sweep under the rugs, wash the windows and flip the mattresses. (Truth be told, I’ve never flipped a mattress in my life. It's a good time to start, I suppose.)

In any event, when spring rolls around, it's time to clean house and get ready for warmer weather. In this column, I’ll give you some tips for improving the “health” your home.

In an ever more chaotic and stressful world, our homes as physical and mental sanctuaries become more important. Home is where we go to shake off the stress of life and to recharge our bodies and minds. Since we spend roughly two-thirds of our lives at home, the health of our homes largely determines the quality of our lives.

“Many people simply are not aware of how unhealthy their living environments might be,” says Debra Dadd-Redalia, author of five home health books including Home Safe Home (Putnam, 1997). “Individually, things such as toxic cleaners and reduced air circulation may have only a small impact, but collectively, they can have devastating effects on one’s long-term health,” she says.

Here are six simple steps to boost the “health” of your home:

STEP ONE: INCREASE AIR QUALITY AND CIRCULATION

I drive my wife crazy for many, many reasons. Here’s one: I am constantly flinging open all the windows in our home to bring in fresh air. It's a literal wind-tunnel at our house. Ok, perhaps I go a little overboard, but the quality of air inside your home is of paramount importance. Your body depends on a rich, clean supply of oxygen to function properly. But, in an effort to conserve energy, many homes are equipped with airtight windows, heavily insulated walls -- even gaskets that seal up doors and windows. While these advances are effective at keeping in heat and keeping out cold, they also trap contaminated, stale air inside your home. And that’s not healthy to breathe.

Open your windows to increase cross-ventilation. Also consider installing a high-efficiency particulate air (HEPA) filter in your home, which removes particles in the air by forcing it through screens with microscopic pores. These devices work well and aren't too expensive. An item like this is especially important if you live in a big city where fresh air harder to come by. But do some research first; some experts believe HEPA filters don't do everything manufacturers say that they do. Consumer Reports (www.consumerreports.org) is a great place to research air filters for your home.

STEP TWO: STORE STRONG CHEMICALS AND CLEANING SUPPLIES OUTSIDE

We are all subjected to varying levels of air pollution each day. It’s unavoidable. But did you know that air pollution in your home can be up to five times worse than air pollution outside? This is due to two things: the products that we use to clean our homes and the fact that the fumes those products release cannot easily escape. This is known as “off-gassing.” Our bodies are not equipped to neutralize the chemicals used in many household items, and that may suppress our immune systems, leading to higher incidences of illness and fatigue.

Shelley Cartwright a home-health expert for Dreamlife.com, identifies three common household products that have a deleterious effect on the health of our homes and makes suggestions for nontoxic replacements:

- Bleach and other chemical cleansers. Many cleansers contain nasty ingredients (despite their upbeat names and cute mascots). Try to substitute natural cleansers whenever possible. Or at the very least, go through your home and place all cleaning supplies in a box. Then exile that box to the garage or away from your primary living spaces.

- Cooking hardware. Gas stoves and appliances release fumes into the air. If you insist on using gas -- as many people do -- make sure that rooms containing gas appliances are well ventilated.

- Candles. I’m a bit of a candle guy: I love candlelit dinners with my wife, stuff like that. (Yea, Harr is a honeydripper!) But, many candles release soot and other pollutants into the air. Those made with metal wicks are especially toxic, since they release lead into the air as well. Paraffin itself (a petroleum-based ingredient used to make candles) is known to be a pollutant. If you're concerned about air quality, try natural paraffin-free candles instead.

STEP THREE: GIVE EXTRA ATTENTION TO YOUR SLEEPING ENVIRONMENT

You spend roughly one-third of your life in bed. During sleep, your body goes to work -- repairing and restoring your body like an Indy-500 car mechanic. That is why it’s particularly important to create a healthy and soothing bedroom. Simple changes such as new pillows, an air filter, a small water fountain or lots of plants can transform your bedroom into an oasis of relaxation and recovery.

STEP FOUR: GO GREEN

Health expert and best-selling author Dr. Andrew Weil says: “Houseplants, especially spider plants and Boston Ferns, can help reduce formaldehyde and other airborne pollutants in your home.” Remember, plants use carbon dioxide (CO2) as fuel and release oxygen -- which is the opposite of human metabolism (we breathe oxygen and release CO2). That’s why plants make perfect additions to your home. Pick up a couple Boston ferns and spider plants and spread them liberally throughout the house. You will breathe noticeably fresher air in a matter of days.

STEP FIVE: GET AN IONIZER

Do you ever notice how the air outside feels especially clean and fresh after a storm? One reason is that the air is filled with negative ions. Unfortunately, by sealing off our homes to the environment, the ion content inside can become unhealthful. A good deal of scientific research has shown that both the type and the quantity of ions in our air can have significant effects on our health. An ionizer will help to re-establish a healthy balance of ions in your home. There are countless models out there. Again, I advise you to hit Consumer Reports.

STEP SIX: LEAVE YOUR SHOES, AND YOUR WORRIES, AT THE DOOR

I learned this ritual while competing in a triathlon in Japan. Removing your shoes before entering the home may seem like a relatively small detail, but its benefits go deep. The Japanese place high importance on this, which is seen a show of reverence for their living spaces -- a way of keeping the chaos of the world outside of the peace of the home.

Next week: spring cleaning for your body!

Live the Life You Have Imagined: 4 Lessons

“Go confidently in the direction of your dreams. Live the life you have imagined.” -- Henry David Thoreau

SPORT CAN BE a metaphor for life.

The thinking goes like this: By taking part in athletics, we learn to commit to a worthy endeavor, we come to understand that fear can be channeled into positive motion and we learn to push past what we thought was possible. That forces us to recalibrate our self-image which sends our confidence skyward and our lives on higher arcs.

If indeed this is true, then the sport of triathlon may be the ultimate metaphor for life.

On April 1^st, my wife Alexandra and I completed the Lavaman Triathlon on the big island of Hawaii. It was my first professional triathlon in a couple of years -- and it was Alex’s first triathlon in all of her years.

It was an extraordinary day for us both, mostly because we shared the experience. After finishing my event, I hopped on my bike and pedaled the last portion of the 25-mile ride with her, and then we ran every step of the 10k run together.

As is often the case with triathlon, many life lessons were revealed, and reconfirmed. Here are four that we experienced:

LESSON #1: Most things are not as difficult as they seem.

We tend to build up difficult tasks in our mind. At a point, the mental barriers can become more formidable than the physical ones. Once we finish the task, we often think to ourselves: “That wasn’t so tough! I made too big a deal of that!"

So went the thinking for Alexandra and her triathlon. I was her coach for the six weeks leading up to the event, and while she was well incredibly well prepared (I was her coach…come on!), her doubts grew as race day neared. Understandable. The triathlon can be a daunting challenge. But, the doubts started to erode her confidence forged from weeks of training, and she began to wonder if she should do the event at all. Fortunately, a glass of wine and some serious cajoling and wheedling on my part convinced her that she should.

And sure enough, with the aquamarine waters of Anaehoomalu Bay as a backdrop, Alex blazed across the finish line of the Lavaman Triathlon, completely besotted. On her face: a dazzling smile and a torrent of tears. The first thing she said was: “That was amazing! It wasn’t as hard as I thought it would be! When can we do this again?”

When we were kids, we thought anything was possible. We didn’t give much thought to our own limitations. We’d see a tree, we’d climb it -- and we’d get stuck in it! The world was our oyster. Yet as we age, we tend to approach new challenges with more trepidation than optimism. We unconsciously list the reasons why we shouldn’t pursue something, rather than why we should. We become caution experts. That can chip away at our spirit, our sense of adventure, and our ability to have fun and feel youthful.

Sometimes, we need to get our mind out of the way and just go.

LESSON #2: We are stronger than we know.

Human beings have a phenomenal capacity for heroism. Ordinary people achieve extraordinary feats every day. We all have this power in us, but the mundane, rote nature of daily life can “tamp down” that heroic fire in each of us. Participating in athletics can fan the flames and draw out our inner heroes.

Nowhere is this more evident than at the finish line of a triathlon.

At some point during the triathlon event, most people seriously question whether or not they can finish. But in the end, almost all of them do. Hundreds of competitors at the Lavaman Triathlon were first-timers, like Alex, and when they finished the event, each one of them felt heroic in the truest sense of that word. And, they were.

To me, being heoric comes down to one simple thing: hanging in there. Emerson said: “A hero is no braver than an ordinary man, but he is braver five minutes longer.”

So, in sport or in life when you feel like you can’t take another step, take another step. Then, take another one. The fact is: regardless of how you feel at any given moment, you are much stronger than you know.

LESSON #3: We can do (almost) anything with the help of others.

One aspect of triathlon that never ceases to amaze and inspire me is the volunteers. These are regular folks who give up their Sundays to pour everything they can into helping total strangers complete something of great importance to them.

In a triathlon, the volunteers arrive early and stay late. Many of them stand in the hot sun, at aid stations, handing energy drinks and food to people as they hurry past. The volunteers cheer their hearts out all day long: “Go! You can do it! You look great! You’re amazing!” And, they mean every word of it.

No matter how I’m feeling in a triathlon, when I run past a cheering group of volunteers, a surge of energy and emotion rushes through me like electricity. I think it has to do with the fact that when others genuinely believe in you, you feel like you can do anything.

America is the land of “rugged individualism”; this is the notion that all individuals, or nearly all individuals, can succeed on their own. But the fact is when we work together, when we ask for help, when we cheer others on -- and mean it -- we can accomplish great feats. We simply need to be willing to give, and accept, the help from others.

LESSON #4: Life is a series of notable moments. Make the most of each one.

You’ve likely heard this countless times: “Seize the day. Make the most of every moment.” Wonderful advice, but the fact is: it’s not always possible. In life, most moments cannot be “seized” or “made the most of.” When I’m sitting in traffic and I’m cranky and dehydrated and hypoglycemic, there’s no way I’m going to “seize the moment.”

It’s when you happen upon “notable moments” (special time with your kids, a tender kiss, an athletic event, a success at work) that you must make the very most of it.

It’s also important to will those “notable moments” into your life. As Apollo Creed said to Rocky Balboa in the film Rocky II: “There is no tomorrow. There is no tomorrow!” The corniness of that scene and my suspect taste in movies notwithstanding, there really is no tomorrow. What we do, who we are and what we have is right here, right now. By falling into the habit of putting off until tomorrow those things we should do today, we run the risk of never getting to them.

If you’ve always wanted to climb a mountain with your kids, do it. If you want to run a marathon, do it. It you want to marry the woman or man you love, do it. If you want to lose 50 pounds, DO IT! Don’t want until the first of the month, or your birthday or the “perfect moment” or the summer solstice or harmonic convergence. Start planning it, and willing it, today.

Strive for your loftiest goals, because the fact is: most things are not as difficult as they seem, we are stronger than we know, we can do almost anything with the help of others and life is a series of notable moments. Make the most of each one -- and create as many as you can.

Fitness Mistakes That MOTIVATE

“What is defeat? Nothing but education; nothing but the first step to something better.” —Richard Sheridan, Playwright (1751-1816)

Obstacles, setbacks and errors are part of any diet and exercise program. Here’s how to use them to your advantage—even to inspire you to greater heights.

YOU NEEDN'T BE a conspiracy theorist to wonder if something -– or someone –- is secretly plotting to keep you from eating right and exercising each time an obstacle arises. Who’s in on it? Your demanding boss, inclement weather, the Stairmaster hog, nagging back pain, Ben and Jerry. Hurdles are part of the natural order in fitness. It’s not if you experience them in your exercise program, it’s what you do with them that matters. People who learn to use obstacles and setbacks to their advantage can enjoy greater success in fitness, and in life. “Making mistakes is a good thing,” says Todd Weitzenberg, M.D., a sports psychologist and sports medicine specialist at Kaiser Permanente in Santa Rosa, California. “You learn more because mistakes force more introspection than successes do. Mistakes can teach you how to improve your fitness program and your life.” As Friedrich Nietzsche said: “That which does not kill us makes us stronger.” Use these expert strategies for not only moving beyond the obstacles, but also emerging stronger, more confident and in better shape because of them.

TIP: Identify your roadblocks
Ignoring the factors derailing your fitness is as detrimental as ignoring what’s causing your financial woes or anything else in life; matters only get worse. So identify what you’re doing or experiencing that’s contributing to the problem, then use that information to change your ways, fortify your resolve and improve yourself.

Try this Think back to past problematic fitness scenarios and write down 3-5 ways to resolve each one. For example, if knee pain kept you from exercising, your list may read: 1. Schedule appointment with knee specialist, 2. Get proper running shoes for my biomechanics, 3. Run on softer surfaces. If your diet always gets sidetracked in the evenings, your list may read: 1. Make heartier, healthier dinners, 2. Plan after-meal activities, 3. Go to bed earlier.

TIP: Change your mindset

By understanding the reasons behind your poor fitness and diet decisions, you can identify negative patterns and make positive future choices. “Understanding how our thought processes lead us to make certain decisions is integral to self-improvement,” says Dr. Weitzenberg.

Try this The next time you opt for a candy bar over a tuna salad or a rerun of “Friends” over a workout, pinpoint and write down what you were thinking at the time. For example: if you felt too tired to work out, write that down and then write down how to re-think that attitude (ie. “Working out will give me more energy, not less.”)

TIP: Trust your instincts

Sometimes missing a workout or indulging in a few extra fats is just what your body needs. Pay attention to how you’re functioning, and if you flat-out don’t have the energy to work out, give it a rest. Likewise, if you’re getting hunger pangs, eat! “The human body goes through distinct physiological changes over the course of each month, often referred to as circatrigintan rhythms,” says Murray Mittleman, M.D. a board member of The American Association of Medical Chronobiology and Chronotherapeutics. “These physical highs and lows are perfectly natural. So listen to your body and modify your fitness program accordingly day to day,” he says.
Try this When you’re experiencing a low in your exercise program, work with your body, not against it. During your time off, write down how a day of rest is helping to rejuvenate your body. When you fuel yourself with foods that your body is craving, make a mental note of how they’re sating your appetite, or how you felt afterwards—and use the power stored in those foods to supercharge workouts the following day.

TIP: Defy your drawbacks

In fitness, an “all or nothing” mentality can lead to frustration and destroy your motivation altogether. “If being a slow runner is preventing you from running, you’re being a self-defeating pessimist,” says Dr. Weitzenberg. “Turn it around: use that weakness as fuel. Run one mile around a track and record your time. Then dedicate yourself to running it faster every week, even if just by five seconds. You’ll be amazed at how focused and motivated that makes you.”

Try this Write down things that keep you from exercising or eating smart followed by clear, direct challenges to yourself. For example, “Weakness: I am a slow runner. Challenge: I will run three times a week until I can run one mile under 10 minutes. I will prevail!” or “Weakness: I give into late-night chocolate cravings too easily. Challenge: I will not buy chocolate for 30 days.” Post that on your bathroom mirror.

Having the courage to transform your fitness and diet weaknesses into strengths—and following through on that commitment—is a powerful skill that can also net big dividends in your life.