Going through chemo? Have a loved one who is going through it? We all know that you have to take care of yourself big time when you’re dealing with this kind of treatment, but sometimes it feels overwhelming to know where to start. You are already dealing with keeping track of a thousand things at one moment, let alone thinking about self-care. But it’s THAT important!
Here are a few tips to help you take self-care seriously without losing your mind:
Say “no.” This isn’t the time to be over-committing or saying yes to a ton of things. This is a season of life where you need to be selfish with your commitments and be really careful about what you spend your time and energy on. Saying “no” is an okay thing during this season of life. People will understand!
Stay active. Stay as active as you can, based on how you’re feeling, but staying active, stretching, walking or other light exercise is going to help keep your body flowing well. Not only that, but staying active is going to be great for your mind as you walk through chemo. We’re not saying run a marathon here, or even break a sweat. But, if you can manage to move around, keep that blood flowing!
Know your limits. Be mindful of what your limits are and don’t overdo it. Take time to rest and gear up. You are in a battle, so it’s important to consider how valuable rest time for this battle!
Be smart with food. Think about filling your body with food that will fuel you. If you’re feeling sick, this is going to be even more important because any food you consume will need to be as fueling as possible. Focus on whole foods and avoid sugars and processed foods as much as possible.
Focus on the goal. Your days may vary in terms of how you feel, how your body reacts, and where your mind is focused. Work hard to look ahead. This current chemo treatment is not what life is all about. It’s part of the battle, but you have a big goal you’re fighting for. Focus on that!
Chemotherapy can be draining, some days more than others. It’s important to remember that you need to take care of yourself first so that you can fight this cancer battle with everything you’ve got. This is a season to be a little selfish, or self-focused. Whether you’re fighting cancer, or not, most of us could benefit from hearing a reminder for self care today. The better we are, the better we can fight cancer, and love others well too!
I’ve been writing blog posts for three months now. And it’s been an interesting (and educational) experience. Writing for the web is a very different skillset and experience than writing for another medium. And so, I think now may be a good time for me share some very basic lessons I’ve recently learned.
Lessons on Writing for the Web
Lesson #1: Keep humor simple.
I’ve found that humor is difficult for readers “to get” when it’s part of an email or blog post. I think this has a lot to do with how body language and our voice inflections impact or “set-up” the punch line. A good rule of thumb is to keep the humor simple and light. You can’t go wrong that way.
Lesson #2: Be nice.
I’ve found people are turned off by (and tune-out) negative attacks on anyone or anything. After all, what makes anyone think that someone is just dying to spend their free time reading Debbie Downer web posts? News flash: They aren’t.
Lesson #3: Keep your language clean.
I
try to stay away from using four-letter word bombs in my writing. It’s been
said, and I believe, that it takes more creativity and shows a greater level of
intelligence to convey your thoughts or ideas without the use of any
four-letter word bombs. Think about it the next time you go into pre-launch
mode.
Lesson #4: Make your reader the top priority.
When writing for the web, remember that you already know the subject matter you are writing about. You’re writing because you believe there is value to be gained by sharing this knowledge with others. So, who are you writing for? It’s the reader. Keep that in mind the next time you’re creating an email or post.
Lesson #5: Avoid hot-button issues.
One thing I encourage everyone to stay away from is editorializing about controversial subjects like politics and religion. Why? Because 50% of your reading audience will agree with your point of view and the other 50% are going to think you are a f#@%ing Moron. (I think I may have found an exception to Lesson #3 above).
Lesson #6: Keep the personal personal.
If you like to share explicit pictures, jokes etc. on the web, I would encourage you to be selective and discreet with your postings. Know your audience before you press the PUBLISH key, and ask yourself the following question pre-launch: “Do I really want this person or group of people viewing the post?”
Lesson #7: A Golden Rule for web posting.
I’ve saved what I believe to be a Golden Rule for web posting for last: Everything posted by you or about you on the web is like a bad tattoo … it’s permanent!
You
may be thinking that this isn’t fair. I would agree. However, the reality is an
innocent mistake or momentary lapse in judgment could have a long-term negative
influence on key life decisions, such as applying for college, getting a job, a
car loan, a mortgage etc.
Follow
these seven lessons when you’re writing for the web, and avoid making some of
the mistakes that many others are regretting.
The human body is a highly complex and amazing piece of machinery that is seldom exercised to its fullest capacity. Additionally, the human body has a unique ability to transform itself, at any age. The secret to harnessing this awesomeness? Will power. And by that, I mean my friend, Will Mowrey, and his power principles. Let me explain.
The Story of Will Mowrey
Will Mowrey, one of my band of brothers, is truly an elite athlete-and an inspiration to us all, as he nears
double nickels. Here’s a little
background on Will.
At 18, Will was competing as a power lifter on a national
level. At his peak performance, he was 5’10,” weighed 258 lbs. and could max
bench 500 lbs., squat 700 lbs., and dead-lift 600 lbs. As an aside, Will used
to rep 225 lbs. over 30 times. To put that into perspective, Kansas State’s
Alex Barnes set a new record of 34 reps at 225 lbs at the 2019 NFL combine. These
numbers alone are enough to put Will in a very select athletic category but it
gets better.
In 2004, at age 40, Will decided that he wanted to lose weight
and transform his body from a physical strength machine to an aerobically-conditioned
machine. So he took up jogging, which morphed into cycling after he broke his ankle.
Will’s first foray into cycling was on an old, ill-fitted
Walmart mountain bike. His early rides were only 10+ miles, and required
multiple stops. But this didn’t deter Will in the least. As his passion for cycling
grew, his mileage and speeds increased, along with a desire for better
technology (which resulted in a numerous bike upgrades).
Fast forward to 2019 … on a
recent solo ride, a 178 lb. Will rode his Tour de France-style road-racing bike
82 miles in just over four hours. For the last six years, he has averaged
10,000 miles per year (or 60,000 total miles), with approximately 700,000 feet
of climbing, per year. That’s the equivalent of riding up Mount Everest (elevation
29,035 feet) 24 times in one year.
Will rides, on average, 300 days a year and typically logs 220+
miles per week. All of this data has been logged and can be found on a special cycling
software program, Strava. The
facts are in: Will’s athletic achievements put him in an elite “freak” athlete
category by any measurement criteria.
Will Power (and Will’s Power)
So how does Will maintain an elite-level cycling performance regimen in his 50’s? What lessons can others learn from him and apply in their own lives?
Will adheres to a very strict set of principles; which he uses
to guide his life both on and off the bike.
Will’s P-O-W-E-R principles include:
Plan: to define a way or approach to accomplish a goal(s).
Obsess: to be single-minded in focus or purpose.
Will: to impose your desires over an action or emotion.
Execute: to perform a task or action to the best of your ability.
Resilient: to adjust easily to difficulties or change.
Finding Your Own Will Power
I started this blog by saying the human body is an amazing and complex piece of machinery and has a unique ability to transform itself, at any age. It is my hope that this blog post both inspires you and motivates you to push yourself well-beyond your comfort zone, regardless of the endeavor, as my good friend Will Mowrey has demonstrated in his latest mastery of cycling.
In closing, I’d like to leave you with a quote credited to
Darwin P. Kingsley as it relates to will power …”You have powers you never
dreamed of. You can do things you never thought you could do. There are no
limitations in what you can do, except the limitations of your own mind.”
If you’re a competitive
or professional athlete, you probably know a lot about goal setting (and
achieving those goals). But if you’re not, I am going to share the life lessons
I learned from a tremendous experience and privilege I had in my youth that set
me on a path to successful goal setting and attainment.
I had the good fortune to participate in the Cumberland Valley High School football program under legendary head football coach Harry C. Chapman III. In the 1970’s and 80’s, Coach Chapman’s football program had an off-season workout component that would rival most 2019 major college football off-season conditioning programs.
The start of summer takes me back in time to the days spent taking part in Coach Chapman’s summer workout sessions with teammates in the CV gym and at the track. And when I go back in time, I hear the same voice in my head that I heard 40 years ago, calling out his go-to words of encouragement…Fellas, get your weights!
The following quote, credited to former Dallas Cowboys Head Coach Tom Landry, provides readers with insight into Coach Chapman’s off-season program philosophy “… I believe in getting a team prepared so it knows it will have the necessary confidence when it steps on the field and be prepared to play a good game.” Coach Chapman’s off-season program emphasized the five following key goal-setting principles. Each one includes a “key takeaway” that you can use in your next goal setting exercise, whether that’s related to sports, business, a fight against cancer … or anything else in life.
Principal #1: Define Both Team and Individual Goals
Coach Chapman emphasized a team-first mentality, and the importance of individuals maximizing their athletic abilities for the betterment of the team. He would sit down with each player at the end of the school year and set specific strength, agility and conditioning exercise goals for their summer workout program.
Key takeaway #1: Have anyone responsible for achieving the desired goals participate in an exercise that sets both team and individual goals. This ensures buy-in, personal responsibility and accountability by all participants.
“You can’t
hit a target you cannot see, and you cannot see a target you do not have.” – a
Zig Ziglar favorite quote of close high school friend and teammate #85 Edward
“Spike” Zionkofski
__________________________
Principal #2: Maintain Consistency and Dedication to Goals
Coach Chapman held morning and evening workout sessions every Monday, Wednesday and Friday in the summer. It was understood that players would attend one session a day. And the sessions weren’t easy: They began with a weight-lifting period–players recorded the weight and reps attempted for each exercise–followed by a circuit of timed agility exercise stations set up in the gymnasium. After the agility circuit, Coach Chapman would take the players to the track for stretching and a recorded distance and/or a speed workout.
Key takeaway #2: Have a regular routine that everyone follows. This ensures a consistent level of effort is directed toward achieving their goals over an extended period.
“There may be people that have more talent than you, but there’s
no excuse for anyone to work harder than you do.” –
Derek Jeter
__________________________
Principal #3: Establish Benchmark Testing and Reporting Procedures
Coach Chapman would test and record key exercises (e.g., half squats, single and five rep bench, 40 yard dash, mile run etc.) for all players throughout the summer. To motivate and inspire players, he would post charts on the walls listing all players and their personal best for each recorded exercise. He also recorded new personal bests in his highly-sought-after “blue ink.” These methods encouraged players to continually strive to receive “blue ink” and a “good effort” acknowledgement from Coach Chapman.
Key takeaway #3: Have a method of regularly monitoring and tracking your progress. This ensures that you are taking the right steps to achieve your goals. If you determine you are not on the right track, you can modify your strategy or plan to ensure you achieve the desired results.
“When you’ve got something to prove, there’s nothing greater
than a challenge.” –Terry Bradshaw
__________________________
Principal #4: Create a Culture That Fosters Competition and Teamwork
Coach Chapman used to get really fired up when he was testing/recording players, especially when a player was attempting a new personal best. His enthusiasm was contagious, and often resulted in a crowd of teammates gathering around to encourage the player to succeed. Call it motivation, fear of embarrassment, or a sense of pride, but you always felt compelled to give it your all; and more importantly, to not let your teammates down.
Key takeaway #4: Establish a positive and competitive environment that fosters peak individual performance and team unity. This ensures a “team first” mindset and mentality for any team, group or organization
“You have to
expect things of yourself before you can do them.” – Michael Jordan
__________________________
Principal #5: Persevere, Persevere, Persevere
Coach Chapman’s football program emphasized the importance of perseverance in all activities, both on the football field and in the classroom. This phrasing–along with persistence, mental toughness, hard work and overcoming adversity–were commonly-repeated themes that you heard when you were in the presence of Coach Chapman.
Key takeaway #5: Have the physical and mental toughness, as well as intestinal fortitude, to overcome the challenges that occur in football, the classroom or in life. In summary, I have found that very little is given to us in life, and most successes are the result of hard work, persistence and perseverance.
“Success
is peace of mind which is a direct result of self-satisfaction in knowing you
did your best to become the best you are capable of becoming.”- John
Wooden
__________________________
Coach Harry C. Chapman III’s goal-setting principles and coaching philosophy has had a positive impact throughout my life and for that I am truly grateful. I believe that Coach Chapman’s goal setting principles can be used by anyone to help ensure that they not only meet–but exceed–their desired life goals.
A special thanks to my close grade school friends and teammates #13 Harry C. “Four” Chapman IV and #72 Brian “Bull” Bullock for their contributions to the creation of this blog.
Harry C. Chapman III Former Head Football Coach Cumberland Valley High School
I would also like to acknowledge the countless hours the early 1980’s CV Football Coaching Staff — Coach Harry Chapman, Coach Butch Bricker, Coach Bob Crobak, Coach Ron Audo, Coach Joe Correal, Coach Tom Uhrich and Coach Jim Hess — invested in teaching young men how to compete and conduct themselves both on and off the football field.
