The year has begun anew. Lots of folk have made resolutions, earnest declarations that, this time, it will be different. This year, I will lose weight, I will eat better, I will stop drinking, write letters, join the gym . . . etc. Some may have already fallen by the wayside. The problem is not the feeling or desire. It’s the execution.
“Stop the yo-yo resolutions,” says my wife/partner/fellow wellness enthusiast, Kendra. “People make many different resolutions and set themselves up for failure. Make one promise to yourself and commit.”
Don’t think of your resolutions as a litany of “should.” Think of things you really want to do. Make a promise to yourself. Say to yourself “I want to . . . ” Then make goals rather than resolutions.
This year, I want to race more. I only participated in one real, sanctioned race this past year, so that should not be too hard. I have a list: a couple of individual time trials, a few velodrome TTs and a few sprint tournaments. This year, the mere rides will be “if funding allows.” I love Ride the Rockies and the Triple Bypass, but they will be down this list of priorities.
Making change is challenging. Our brains are wired to stay the course. We find something that feels good, chocolate, sex, new cars, heroin, and the reward center and emotional center conspire to make memories fooling us into believing, “I need this or I will DIE!” It sounds absurd, but that is what goes on. That is why smoking is hard to give up. This is why it’s hard to get off the couch and into the gym. This is why we are in the midst of an opioid crisis.
But here’s the thing; this same part of the brain can be used for good. Strenuous exercise floods the brain and, specifically, the pleasure center, with dopamine and endorphins, attaching to the same receptors as those less healthy activities and chemicals. This is the source of “runners high.” But it does not stop there. After a while, you form a new habit, you may even knock out some goals, which reenforces this new, better behavior. After that, you may begin seeing results, and that really hits the reward center.
But there’s a catch. You have to decide, or realize, that you are worth it. You deserve to feel better. You deserve to take time for yourself. Our daughter told us of a YouTuber who says, “I lost 25 pounds once I stopped fat-shaming myself.”
Make a goal that you are excited about. Eat one new vegetable, find a yoga class, find a workout partner, just one thing. Then, set a time period, say, by next weekend. Make it matter. After you knock out one, then make another goal. Make it measurable, I want to lose one pound by next Friday. Make it challenging without being outlandish. Recruit supporters. If you have good friends, they will want you to succeed and may even jump in with their own goals. Soon, the successes will pile up, creating a virtuous cycle that you will want to continue.
I recommend two books, “Spark! How Exercise Will Improve the Performance of Your Brain” by John Ratey and The Brave Athlete: Calm the F*** Down and Rise to the Occasion” by Lesley Paterson and Simon Marshall. Both are good for understanding our brains, how they help in our athletic pursuits and even help build better, stronger, more resilient brains.
Next time, I hope to interview the ride director for the epic Colorado ride, The Triple Bypass. In February, I will speak to the new director of Ride the Rockies and Peddle the Plains. I also hope to finally speak to “Mr. Shimano North America.”
Until then, have fun, be safe. I’m going riding.