The VIKINGfit Rundown continues on page four where we talk about starting the day right.
How we begin sets the tone for the entire day. In my experience if we don't workout in the morning (or some other designated time) then the workout doesn't get done. It becomes the victim of the 1000 other things we have to get done in a day.
Here's the VIKINGfit advice: Get up 90 minutes before your first commitment of the day (not work; think getting dressed, waking the kids, watching Good Morning America...) do a short meditation or journaling exercise and then work out for 60 minutes.
Then while your metabolism is in high gear: EAT A HEALTHY BREAKFAST. Healthy is defined as not from a box. Even if your constitution or schedule doesn't permit you to exercise in the morning , breakfast - just like grandma always said - is the most important meal of the day.
Unfortunately, American society trains us from a wee age to skip breakfast either totally or nutritionally. How many kids, running late for school, are shunted out the door every morning with a pop-tart in pocket?
Page four is a good example of the design format of the guide. Each page will give you a little bit of encouragement or practicable advice.
Nearly every page will have either a easy recipe or a #RAID (what we call workouts or WODs).
This page also has another design feature: The DRINK WATER. About every third page will have a subtle-ish reminder of how important it is to stay hydrated during the day by drinking 7 glasses of water from dawn to dusk.
Check out the VIKINGfit TOC below to see what you are missing and download the Guide to follow along.
#Start every day right with VIKINGfit @ www.wanderlost.today #breakfast #fitness #hero
Continuing the Rundown of the VIKINGfit Thrall's Guide. A beginners guide to body-weight fitness broken down page-by-page-day-by-day.
Life is an adventure and how we tell that story is important. With VIKINGfit the God's themselves are your guides along the path to a Hero's body. Odin narrates the story as his ravens of past and future guide us from the thralls we are to the Raiders and Shield Maidens we wish to be.
Every fitness program must have a baseline to measure progress from. VIKINGfit uses ODIN's TEST - based off of military physical fitness tests. It is a great way to start using no equipment but a timer (or muscle failure). It takes only minutes to perform, is a great workout in its own right and depending on your fitness level may indicate 200-400% improvement in eight weeks.
Check out the Vfit guide TOC below for a complete list of contents and join the tribe at right ---> .
#Odin is calling. Get the #Rundown of VIKINGfit at www.wanderlost.today ! #bodyweight #fitness
During the month of April we are going explore the VIKINGfit Guide page-by-page it what I like to call The Rundown. Let's get started.
The premise of VIKINGfit is very simple and jives with the rest of the site: Step into extraordinary.
Every fitness program claims to be unique and the silver bullet to what ails you. And then they sell you something.
VIKINGfit is extraordinary, in that it's different, but the fundamentals are not unique in the sense you cannot find them in other fitness programs. And I have nothing to sell you - maybe another day but not today. If you don't like the idea of free donate $5 to your favorite charity and continue reading.
What is unique?
No equipment. You can complete every workout VIKINGfit has to offer without a piece of equipment but if you want to have some fun build a Hamr. As far as clothes go I recommend a good cotton t-shirt, some low profile shorts to prevent chaffing and shoes with minimal BS (if you paid extra for it it's probably BS, name brands not excluded). Optional equipment we will reference in the future: Hamr or kettle-bell, jump rope, sandbag, gym rings and rower.
No Calories. Viking Warriors and Shield Maidens don't believe in counting calories. Eat Heroic food you prepare yourself and your weight will stabilize. Portion control + fitness = nutrition. It's really that simple.
No kidding. The fundamentals are really that simple: EAT. HIIT. RUN.
Below you will find the Vfit Table of Contents for reference. Download the complete beginners guide to follow along.
Get the Rundown on the VIKINGfit guide @ www.wanderlost.today !
300 reps for the Spartan Knights, 3 for the Days held and 7000 for brave Greek Hoplites that joined them.
Don't be daunted, break it down to rounds as needed:
Try - 15 Rounds of 10 PU, 20 CR, 10PU, 20SQ, and 500m row.
Try the #SPARTAN with VIKINGfit at @www.wanderlost.com - 300PU,300CR,300SQ&500mROW
Fundamentals of VIKINGfit nutrition: Eat Heroic, eat green. If it has a green leaves, a green stem or green fronds its probably darn good.
One of the easiest recipes I know and one our FAVs: Load your cart up with your favorite fruits and veggies when you are at the market. Prepare them all at once for the week and keep them handy for the munchies.
We often leave a tray of veggies on the table all day for the kids to snack.
Take a page from VIKINGfit (page 15 to be exact) and keep your after dinner snacks green. Easy way to shed weight, keeps you regular and helps you sleep. Sign up for the newsletter to get some more easy tips.
Eat #green for #stpatricksday @wanderlost.today
Happy #stpatricksday on www.wanderlost.today go #green and #getfit with today's #raid: 40PU, 80CR,120SQT & 4000m ROW
This week we continue our February Love theme as we move on to Storgae (familial love) expressed as the love of a Grandfather to his grandson and an older brother to younger in Lois Lowry's The Giver. I read The Giver for the first time around 5th grade and re-read it every year, it is one of my favorite books.
Jonas's world is perfect. Everything is under control. There is no war or fear of pain. There are no choices. Every person is assigned a role in the community.
When Jonas turns 12 he is singled out to receive special training from The Giver. The Giver alone holds the memories of the true pain and pleasure of life. Now, it is time for Jonas to receive the truth. There is no turning back. – From the back of the book.
Why can’t everyone have the memories? I think it would seem a little easier if the memories were shared. You and I wouldn’t have to bear so much by ourselves, if everybody took a part.” - Page 112
Jonas has been selected as the Receiver of Memory in the social [dis]Utopia of the Community. This is a great honor, the greatest honor in a society that offers no exception for uniqueness. Jonas is the Receiver and, along with the Giver of Memory, one of only two within the Community to carry the collective unconscious of the entire peoples.
Sameness has eliminated fear, wanting, hunger and envy. Sameness is safe. Sameness has also eliminated curiosity, creativity and love. Sameness is grey.
Jonas must choose to carry the burden and keep the safety of status quo or cross the threshold and change the Community forever.
Check out this hilarious review of The Giver by Thug Notes over at WiseCrack.
The three big takeaways from The Giver.
1. Knowledge is power.
When Jonas enters The Giver's library for the first time he is in awe of how many books there are. Within the Community information is very tightly controlled and each household has only a handful of regulatory books. Jonas' strength comes from the memories passed to him but his power comes from access to information and his ability to learn beyond what information is curated for him.
2. Nothing worth having comes without pain.
Balance. Yin and Yang. How can we know Joy without Sorrow. We cannot be safe without danger. Value requires sacrifice.
3. The truth will set you free.
Jonas is set apart from his Community when he is chosen but struggles throughout the book to regain a place. Like so many of us Jonas feels a strong need to belong and fears the specter of loneliness whether real or imagined. Only when his baby brother is threatened does he see the truth for what it is: his destiny lies Elsewhere.
There could be colors... There could be love.” - Page 128
Receiving the Hero Tenets:
Be a person of Action: Memories, good or bad, must be shared between the Giver and Jonas. Piece by piece Jonas receives the collective unconscious of the Community, 'back and back and back.' With each memory and every day he lifts the Giver's burden ever slightly.
Live by a code: The Giver's ethos: Love conquers all. It's code: Loyalty, empathy and curiosity.
[Note: Within the context of all of Lowry's work the global theme is: The future belongs to the children.]
This page of dialogue between Jonas and his parents perfectly sums up the monumental choice set before him:
Champion: Jonas has been chosen as the sole champion of his Community. As the Paladin of Dreams, the receiver of memory, Jonas' burden is not just to carry the memories of the community but to decide whether they are shared.
Be fit: Read a book a week. [I'm extrapolating here.]
Find Balance: The cautionary tale of The Giver shows us that extremism never solves our problems, only hastens our collapse.
Wander: In the Community, Sameness has overtaken everything. There is no colour and therefore no curiosity; no suffering and therefore no courage; no choice and therefore no creativity.
One thing I love about The Giver is that in a short novel of only 180 pages it takes Jonas until page 165 to Cross the Threshold, the struggle is internal. Only when his baby brothers' life is in danger does Jonas commit to Adventure.
Explore The Giver further:
They actually did a very good job on the film despite critical reviews to the contrary. The biggest departure from the book is changing the age of the children from 12 to 18 and that affects certain dynamics within the story like a budding love affair between Jonas and Fiona - something I will concede to Hollywood.
If I had one criticism for the movie it would be lack of subtlety with the major lessons of the giver. Unfortunately, like many modern films, the producers assume their audience doesn't have enough depth to understand metaphor and parable without dialog. As I write this The Giver is available on Netflix but read the book first.
This feature from Fandango MOVIECLIPS is the best promo video available. The "official" trailers suffer from the common Hollywood mistake of giving away the whole story in 2 minutes.
Like the theme of The Giver? Love machine guns and katana swords? Try Equilibrium, The Giver but with machine guns ... and swords ... and, uh, Batman.
Equilibrium proves that great movie came be made without spending half a billion dollars. My guess is you can probably catch this flick on Netflix.
It's February and love is in the air and on the page as we celebrate her power in this months' Lost Library reviews. According to the Greeks there are 7 types of love, we are going to explore 4 of them this month: Starting with Pragma (long-lasting love) below we will move on to Storgae (familial love), then Philautia (loving thyself) and round it off with Philia (brotherly love) in my favorite book Gates of Fire at the end of the month. Stay tuned and enjoy. Comment below.
Between busy schedules and long days, expressing love can fall by the wayside. We forget to compliment, to give gifts “just because,” to linger in our embrace. The things that say “I love you” seem to either not get said or not get through. This is a book about saying it—and hearing it—clearly. No gimmicks. No psychoanalyzing. Just learning to express love in your spouse’s language. - From the back of the book
Love is the most important word in the English language--and the most confusing.” - Page 19
Gary Chapman and his wife Karolyn were set to travel to Africa and begin the life of mission in the developing world. But alas, it was not to be and Gary’s life plan seemed to be over before it began. Every challenge also affords opportunity and although Gary never saw it coming – he set down the path of another journey in counseling that has changed his life and millions of others.
Gary believed it was his duty to find a way to help as many people as he could. It was this revelation and his understanding the message must be simple which led to the 13 easy-to-read chapters that make up The 5 Love Languages – now printed in dozens of languages and tens of millions of copies.
The premise is straightforward: Everyone needs to be loved and everyone expresses and receives love in different but complimentary ways. Chapman started by excising the idea of ‘falling in love’ from ‘being in love.’ Through the middle chapters he outlines the five love languages and provides multiple case studies for each along with solid examples on how to get started speaking your lover’s language.
Full disclosure: Like many men I was skeptical about this book. I found the premise a little touchy-feely and the first copy I owned gathered dust for years before I tucked into it. The language is fluffy and some of the metaphors like 'love-tank' still don't sit quite right with me but it has fundamentally changed the way I consciously express love towards my wife. Like so many, I expressed love, by default, through my primary love language and not through hers. This book made me reconsider that position and has improved our communication greatly.
3 big takeaways from 5 Love Languages:
1. Love is a Language, with five dialects:
Simply put, the premise of the book is this: You must express your love in a manner that your lover identifies with or your lover will not feel loved.
The five dialects are -
Words of Affirmation: Saying "I love you," yes but more than that. Pet names. Compliments, especially public ones. Learn to say I love in different languages. Send a cute or naughty text using only emojis.
Acts of Service: Doing something for your lover that is out of the ordinary. For example if you normally mow the lawn and your lover does the laundry, then both express your love but doing the laundry is a more effective expression because it something your lover would normally have to do. Don't be afraid to ask what needs doing.
Receiving Gifts: Big or small. If this is your lover's primary language than special occasions such as birthdays, anniversaries and holidays must be celebrated with gifts. Taking the time to grab your lovers favorite candy bar for just-any-old-day keeps the love alive. Buy two copies of a book and share in reading it.
Quality Time: Specific time and occasion set aside for your lover. If you are married with kids this means time as family (like game night) but specifically some time without kids where your attention is focused on your lover. Date night is important, especially if it includes a selfless action like letting your lover pick the movie and restaurant.
Physical Touch: Sex, yes but more than that. A kiss hello. Cuddling on the couch. A soft pat on the bum that says I still find you desirable.
For kids it is overt, like a bear hug. With our son, Michael, we have a family joke that his ears are made of "Beef Turkey" (from before he could correctly pronounce Jerky) and when one of us plays with his ears it says 'I love you.'
2. Take the time to find your Love Language. The most common mistake people make is projecting their love language onto their lover and not taking the time to express love in that person’s primary love language.
This was my biggest mistake. For a long time I expressed love through Acts of Service because that was my primary love language. But, and a big but, Amber's primary love languages are Words of Affirmation and Physical Touch. Realizing that I needed to consciously express love in that way greatly strengthened our marriage. It also helped my wife to stop thinking of Act of Service as acts of subservience and express her love in my language.
3. Being in love is NOT falling in love. Long lasting love is commitment and requires work. While Dr. Chapman does have a 5 Love Languages edition for singles it primarily focuses on helping singles find long lasting love. He makes no bones about it, lust and falling in love are just temporary. Staying in love is work.
From 5lovelanguages.com Featuring Love You More by Above the Golden State. Get the Song from the Video.
Love is a choice…freely given.” - Chapter 10
Hero Tenets in Love:
Be a person of Action: You must express Love to your lover – in their Love Language – at least once per day.
Be Excellent: Gary’s advice for parents is that keep your marriage healthy and the family’s emotional health will follow.
Live by a code: Gary’s ethos: Love is a choice, freely given. His code: the five languages.
Champion: Gary developed the 5 Love Languages to express a simple set of ideas to as many people as possible.
Wander: The single biggest threat to marriage and long lasting love is stagnation. Be adventurous with your lover in what you do and how you say “I Love You.”
Inside every child is an ‘emotional tank’ waiting to be filled with love.” – Page 20
The precepts of Gary's 5 Love Languages apply to all long term relationships like that of parent and child.
From left to right: Physical Touch (developing into Words...), Words of Affirmation, Physical Touch and Quality Time.
For more on The 5 Love Languages:
The book contains useful and actionable suggestions after each chapter as well as several appendices designed to help you apply the 5 love languages to your everyday life.
Find your Primary Love Language: Go to http://www.5lovelanguages.com/ and hit the purple button at the top or Download the PDF profile that came with the audio book in our resources tab.
Check out Lavendaire’s great VLOG about The 5 Love Languages:
Dig deeper on http://www.5lovelanguages.com/resources/free-study-guides/. Click on the individual editions and download PDFs of many free resources such as study guides or facilitator guidelines.
#love is on the page with #Lost Library’s #bookreview of @DrGaryChapman #5LoveLanguages on www.wanderlost.today just in time for #valentines
This is the first in what will be a weekly book review. We won't post negative reviews, if the book would receive a poor review it doesn't make the cut. We would love your comments on style, content and books below. Enjoy.
The Road to Sparta
By: Dean Karnazes
Publisher: Rodale Books, 2016
Sports, History, Wellness
The Road to Sparta is a thunderous Greek epic told in parallel narratives from the perspective of a modern ultramarathoner and an ancient hemerodromoi (daylong runner). Dean Karnazes explores his own Greek ancestry while consulting with the foremost scholars on Ancient Greece to tell the story of the world's first marathon, all while recreating the historic 153-mile run from Athens to Sparta in one of the world's most impossible feats: the Spartathlon. - Synopsis from the Author’s Page
“If you want to run, run a mile. If you want to experience a different life, run a marathon. If you want to talk to God, run an ultra.” Page 227
Dean Karnazes wanted to run in the footsteps of his Hero: Pheidippides, the father of the marathon. Inspired by the memory of Dean’s grandfather and his Greek heritage Road to Sparta is equal parts autobiographical and historical.
The first half of story brings us from Dean’s childhood, in the arms of his Grandfather Gus through an adolescence of wanderlust in suburban California, weaves the tale of how he became “the fittest man on the planet” and eventually leaves us exhausted but victorious at the feet of Leonidas - King of Sparta – 153 miles from Athens on a sunny afternoon.
Pheidippides is the famed Greek “all day runner” who history remembers as announcing the victory at Marathon and promptly falling dead of exhaustion after running the 25+ miles from the battlefield to the center of Athens. And thus the modern marathon was born…sot of…as always, truth is more than fiction.
What Pheidippides actually accomplished was so much more: After running the 150 miles to Sparta as a herald, Phei turned around ran another 130 miles to Marathon with his news, promptly picking up a shield and helping drive the Persians back into the sea. When victory was at hand he completed one last run into Athens yelling “Nike, nike!” <<Victory, victory!>> and fell into the history books.
“Life is at its most extraordinary during the struggle, not during times of idle contentment.” Page 208
Three big take-aways from Road to Sparta:
1. Find your passion and commit. Dean regained his passion on the night of his 30th birthday. He had been a successful exec with a big paycheck but was missing something. Out with his colleagues after a steady night of drinking in celebration, Dean stripped down to his boxers, ran 30 miles and never looked back.
2. Blend fitness into your everyday routine. Dean made his living as a runner but being a celebrity takes time. “My shoes have logged tens of thousands of airline miles…I also developed a body-weight training program that I could whip out during any brief period of downtime.”
3. Let your Heroes guide you. The larger-than-life memory of his Grandfather and the epic example set by Pheidippides helped Dean overcome his obstacles on The Road to Sparta.
“I have always held that life is essentially a series of setbacks and obstacles. Living is overcoming them.” Page 124
Hero Tenets on the run:
Be a person of Action: Dean laces up every day. Twice. His advice for marathon success is running every morning and evening for at least 45 mins each.
Be Excellent: Dean has set himself to be a perfect runner. Among numerous achievements he has won the 135 mile Badwater desert Ultra, raced 50 marathons in 50 states in 50 days and run across America.
Live by a code: Dean’s ethos: To thine own self be true. His code: Hard work, no excuses; Failure is giving less than your best; live life to its fullest.
Champion: Dean used his love of running to lend his celebrity to Greece at a time of great economic strife in that country. That effort culminated in his running the Spartathlon.
Find Balance: “The Athenians came to believe that only when mind, body, and spirit were aligned in perfect harmony could true human potential be realized and arête (excellence and virtue) be achieved.” 
Be fit: Within the Academy “Students spent their time practicing running, jumping, throwing and wrestling while philosophy and mathematics professors sauntered about … always ready to engage in an enlightened conversation….” 
Wander: “Later, Aristotle [student of Plato and mentor of Alexander the Great] would move outside the walls of the gymnasium and conduct his classes while walking around. His pupils became known as the Peripatetics, wanderers.” [46, a big page]
For more on Pheidippides, Greek runners and the Battle of Marathon try these:
Herodotus, Histories, Book VI “Erato”
Christopher McDougall’s Natural Born Heroes
Sir Edward Creasy’s The Fifteen Decisive Battles of the World
#read and #run with @wanderlosttoday #Lost Library's #review of Road to #Sparta by @DeanKarnazes on www.wanderlost.today
333 squats. Any way you like...plia, air, goblet, jumps, sumo...your call.
16 sprints. 1/16 Mile (100m), max effort.
333 High Knees.
4 victory burpees.
Get #fit with the daily #RAID and #VIKINGfit at www.wanderlost.today. 333 SQ; 16 100m sprints; 333 HGK; 141 JK; 4 B! Beat that #new years #resolution!
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