The Thief of Joy

 #20

Comparison is the thief of joy. -Theodore Roosevelt


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Fit Tip: Do Not Compare Yourself to Others

Whether someone is far ahead of you or way behind in their fitness journey, do not compare yourself to them. It simply is not helpful. It is easy to say, "at least I'm not as unhealthy as them" but that mindset is not useful; it keeps you from bettering yourself (which is always possible). The reverse is harmful too. Comparing yourself or your results to someone who has possibly been working hard for years longer is only going to discourage you. Maybe they even started the same time as you but they simply have habits, a brain, or genetics that allow them to get results faster. Run your own race against yourself. Be a little better than yesterday. 


Research Highlights: Eat Your Veggies, Age Slower

https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline

We all know we are supposed to eat our vegetables and there are many good reasons why. Mainly because they are full of nutrients we need. Sometimes it can be helpful to hear exactly how impactful eating a practical dose of greens can be. One study followed participants over five years assessing and monitoring their cognition. The study showed that those who had a little over one serving of green leafy vegetables per day had a much slower rate of cognitive decline; their brain health was rated 11 years younger than those who did not eat as much leafy greens. Now this might be bad news if you are 11 years old, but the average age of the study participants was 81 years, therefore, very good news. If that is not good motivation to eat a salad, I don't know what is. (You can always add some of my Protein Ranch on top of those greens https://durabledads.blogspot.com/2025/05/cold-case.html) 


Challenge for the Week: Nasal Breathing Cardio

I have mentioned the importance of breathing primarily through the nose before. Here is a quick list: 

  1. Helps filter pollutants
  2. Harnesses nasal nitric oxide
  3. Increases blood flow in the body
  4. Oxygen absorption is improved
  5. Slows breathing for more efficient gas exchange
  6. Improves your CO2 tolerance (you can do more with less)
  7. Improves use of your diaphragm muscle
  8. Better for your hydration and dental health (fewer cavities)
  9. Can help with training recovery
We were made to breath through our nostrils, not our mouths. Even during most activity we should be able to breath mostly through our nose. Test this out next time you are exercising. In the next week do some light to moderate activity while paying attention to keeping your big, dumb mouth shut. Can you get through most of your run with only nasal breathing? Can you get through that set of shoulder press by only inhaling through the nose? Practice this. 


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