The Reach Out: Dan Pompei
The veteran NFL writer says exercise helps with his creative process and is as essential as sleep.
Dan Pompei has been writing about the NFL for nearly four decades. He is currently a senior writer for The Athletic and a contributor on WSCR-AM in Chicago. Pompei is one of 48 members on the Pro Football Hall of Fame selectors board and one of nine members on the Seniors Committee. He received the 2013 Bill Nunn Award by the Pro Football Writers of America for his distinguished contribution to pro football coverage.
I reached out to Dan Pompei to find out how he stays active, and whether the pandemic has changed his workout routine.
How and why is exercise and fitness an important part of your life?
It’s essential to me, almost like sleep. It is unquestionably an addiction. I need to do something physical every day. If I don’t, I am sluggish and not as sharp mentally. Working out helps me feel strong and vital physically, but it also provides mental and emotional benefits. It clears my mind, and it helps me be creative. I get a lot of ideas when I’m working out, and I take notes.
Do you have a specific exercise routine or do you work out when you can?
I work out first thing. I’m an early morning person, usually up by 4 a.m. My typical routine is to start my day with prayer, then catch up on what’s happened in the world while I was asleep, then get ready for the gym. I usually lift weights four times a week, take an exercise class like kickboxing or bootcamp twice a week, and take a bike ride once a week. I learned decades ago that if I don’t work out early, it might not get done.
I have my best energy in the morning and there are the fewest distractions early. I like the feeling of getting a jump on the rest of the world, and accomplishing something before rush hour begins. I’ve had to make some concessions to age – I don’t lift as heavy as I used to in certain exercises – but I still get after it pretty good. As I’ve gotten older, I’ve made more time for recovery and maintenance, including stretching, foam rolling, therapy gun work, massage, red light treatment, and cryotherapy.
Have your exercise habits changed since the pandemic began?
Not really. In the beginning when everything was locked down my habits changed because I couldn’t go to a gym. I took fitness classes online, biked, and lifted with a pair of adjustable weight dumbbells. There was an interesting story with that.
I couldn’t find any dumbbells for sale at stores or online because everyone was buying up home fitness equipment. I ended up finding a used pair on eBay. The seller wanted $400 for a pair that went up to 35 pounds – way more than it would have cost new. I was so desperate I paid it. I had to meet him in a parking lot to do the transaction, and of course he wanted cash. But when the lockdown ended, I went back to the gym and continued my normal routines. So if anyone would like a pair of adjustable dumbbells for $400, please contact me.
Do you wear an Apple watch or FitBit to keep track of your steps?
I wear an Apple watch when I’m working out to monitor my heart rate and calories burned. I don’t wear it most of the day.
Is there something that motivates you to keep active and exercise regularly?
There’s a Bob Seger song I listen to sometimes called The Fire Inside. I don’t need someone to light a fire for me when I’m working out. I’m probably Type A in everything I do. I’ve always wanted to do all I can to feel and look good. As a cancer survivor, I know good health is not a given. I’m going to do everything in my power to take care of my body. Like everyone I have days when I’m not feeling it. I don’t back off though. I tell myself those are the days that matter most, and just keep rolling.
Do you watch the news, or listen to podcasts or music, while you exercise?
I listen to music mostly. I like to zone out when I’m working out. One of my pet peeves is people who talk too much at the gym. Conversation can take the focus out of a workout, and it also can extend it to the point that you lose steam and intensity.
How do you think we can encourage young people to be more active?
Set an example. I learned the importance of working out by watching my father do it. He took me to the YMCA with him when I was probably 7-years old. He exercised almost daily until he physically couldn’t do it anymore. He even played handball well into his 70s.
What I’ve learned from doing these interviews is that so many people feel the same way Dan Pompei does — that exercising is an essential part of their physical and mental health — and that they really look forward to their workouts (even at 4am!).
Thank you, @danpompei
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