Learning to Swim Might Be My Daughter’s Most Important Lesson

A baby learning to swim

Six weeks ago, my wife gave birth to our first child—a baby girl. There are seemingly infinite abilities our daughter needs to develop, starting with lifting her head and tracking moving objects. But as soon as she can, I want her to learn to swim. Learning to swim will make … Read more

Hormesis, Exercise and Health

Hormesis, Exercise and Health

“What does not kill me, makes me stronger.” – Friedrich Nietzsche It has been 134 years since the German philosopher wrote those words in his book Twilight of the Idols. Recent scientific findings echo Nietzsche’s sentiments. According to the process of hormesis, certain toxins and physiological stressors can make you … Read more

The Virtuous Cycle of Fitness

The Virtuous Cycle of Fitness

Seeing exercise as a pointless vicious cycle can establish a barrier to physical performance, health and fitness. But changing your outlook and stepping into such a training loop can turn it into a virtuous cycle of fitness. The Exercycle In the early days of KineSophy, I shared this cartoon satirizing … Read more

Myokines: Connecting Movement, Muscles and Well-Being

Diagram of the action of myokines from muscles to other organs

KineSophy explores connections between physical fitness and movement and non-physical qualities like intelligence, resilience and overall well-being. Some of these connections are observational—for example, exposing oneself to physical challenges makes a person better equipped to face non-physical challenges. Others are based on scientific research, such as the strong connection between … Read more

How Much Exercise Is Enough?

How Much Exercise Is Enough?

Fitness coaches and personal trainers often get asked, “How much exercise is enough?” As in, “How much work do I need to do in order to meet my health and fitness goals? Is running one mile five days a week enough? Is a calorie deficit of 200 calories per day … Read more

My Approach to COVID-19 Stress Management

Walking outside and getting some sun—two of my approaches to COVID-19 stress management

Calling these past several months stressful would be a massive understatement. With COVID-19 infecting people all over the world, government orders to stay inside and avoid human contact, and the potential loss of livelihood and income, everyone’s anxiety level has been ratcheted up several notches. In addition to the obvious … Read more

How to Improve Adaptability Through Physical Training

Adaptability: how physical training can help us adjust to setbacks in all facets of life

An injury three days before a big race helped me understand the importance of adaptability. Here’s how physical training can help us improve adaptability and adjust to setbacks in all facets of life. The Setback In 2012, I signed up for a Half-Ironman Triathlon in Branson, Missouri. At the time, … Read more

Why You Need to Make a Workout Schedule

A woman starts to make a workout schedule for her class

If you’re reading this article, you likely have some interest in your personal health and fitness. There’s a good chance you even made a fitness-related resolution at the beginning of this year. And if you’re like 80% of people who make such resolutions, you’ve already abandoned your annual fitness goals. … Read more

The Door-Opening Power of Doing

The power of doing: competing in the 2018 USA Triathlon National Championships

Last month, I competed in the USA Triathlon Age Group National Championships. The event pits amateur triathletes with the best finishes in qualifying events in the past year against one another. I got crushed. But the story of how I got to the National Championships illustrates the incredible power of … Read more