Author Archives: David Truss

The slow road

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In the last 8-10 months I’ve seen some really positive results with my overall fitness. If I think about what I’m doing differently to see these results, there isn’t a lot that’s new. Rather it has been tiny shifts that I’ve made after years of building positive habits.

The journey started in January 2019. If I want to think about the positive results I’ve been seeing lately it stems from that long ago. People tend to want to see really fast results, and then one of two things happen: Either the unrealistic goals go unrealized (it’s probably unlikely you’ll drop 25 pounds in 2 months). Or the target is hit the first time then when the results are not repeated, it becomes disappointing, (you hit the 25 pound target but in another 2 months you only drop 5 more pounds and get discouraged).

Build good habits and consistent results are a natural byproduct. Then small tweaks really make a positive difference. I added 10 minutes to my cardio routine, and started doing the Norwegian Protocol once a week. This has improved my cardio (which I can see in my effort output increasing when I do the protocol). I also added a weighted vest to my incline walks on the treadmill, which I’m sure has helped improve my cardiovascular stamina.

I have also focused more on pushing myself to fatigue when I do weights, because I am trying to be more efficient in the morning since I have 10 less minutes to workout because of my added cardio. So, I’m not adding gym time, I’m just being more effective. Doing cardio, stretching, and training one muscle group really hard still only takes about 45-50 minutes, but that time is focused.

I couldn’t do this with a 2 month goal. If I was worried about instant results, if I had unrealistic ambitions when I started this journey more than 5 years ago, I probably wouldn’t still be doing what I’m doing. Now I’m not saying having goals and targets isn’t good. I know weight or muscle size targets can be fantastic motivators. What I am saying is that being willing to develop good habits shifts those goals to more long term ambitions.

I want to be as healthy as I am now in 20 years. To do that I need to keep improving, knowing full well that my body will not be able to sustain itself in the same way in 2 decades… into my late 70’s. So I’ll keep the small, positive changes going, with a focus on being consistent, and injury free.

Increasing my healthspan, not just my lifespan is my goal. And while improvements will be slow, the slow road is far more likely to get me to the results I desire, rather than creating big targets that are hard to accomplish and then taking psychological hits when I don’t hit my goals. I think too often we seek changes in our bodies that are either too great or too hard to sustain. A long term goal of a positive healthspan keeps me going at a pace and effort that I know I can maintain for a very long time.

Special Events

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I was recently at a special event that was held in a venue it was never held in before. I had amazing seats that let me see not just the event up close but also the people who worked the event up close too. What I saw was an amazing community of people who all knew what their job was, and who did it with joy and camaraderie.

You don’t always see that in large organizations. You don’t always see that when a team needs to work in a totally new environment. It takes a special kind of organization that can make a large production work in a new environment, where stresses are different, and yet everyone still understands their role and can still create a really positive environment for themselves and their customers.

It’s hard to build a team where a positive culture permeates so well, and when you see it, you know you are seeing something special.

AI Image Fails

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I use AI images to accompany roughly 18 to 19 out of 20 Daily-Ink posts. My general rule is that I’ll try one or two requests and pick from those. I don’t want to spend 10 or 15 minutes of my precious morning schedule to search for images, they are the side quest, my writing is the adventure.

However, it being the weekend, yesterday I had time to play… and yet I failed.

Here was my original request for my last blog post:

When that didn’t work, I got more and more detailed, even pausing the requests to ask Copilot (which uses DALL•E 3 to create images) if it knew what a waterpolo cap looked like. It described it perfectly… then I got it to reiterate my request before continuing. This is what I got:

But the caps still came out with helmet masks and at no point was the shooter facing the net. I finally gave up and cropped an image. Here is what I used, and then the full image:

Below are many of the fails. I recognize these are not common requests, and the images have some redeeming qualities, but there is still a way to go when it comes to AI text-to-image requests. So, when you see a less-than-perfect image added to my Daily-Ink posts, please recognize that I’m trying, but I’m not wasting time trying to get everything just right… I’d rather use that time to write, meditate, or exercise.

The past and the push

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When you hear great athletes talk about practice, they know what it means to push themselves. When they miss a shot, lose an easy opportunity, they don’t give up, they don’t negative self-talk, they double down and give more than they thought they could. When they are in a game and everything is on the line… there’s one more offensive rush, one more play to decide the game, they are 100% present with a singular focus.

I’m not a natural athlete, and like I said before, “…sometimes I could get in the zone. Sometimes the game slowed down for me and I could see more action around me. Sometimes I could see the play forming and feel the rhythm of the game. I didn’t have a switch I could turn on, I didn’t know what I could do to put myself in the zone. I didn’t have control of it.”

I wasn’t an athlete that could choose to get into that zone, it found me. And it might not have found me enough, but I have strong memories of those moments, I remember them and how powerful they were. But they are all in the past… and I find that hard. I want those moments again.

Perhaps I need to start archery again? Maybe I just need a regular workout buddy? I don’t know what will get me back to that, being someone who no longer does organized sports? What I do know is that I miss it. This isn’t about regret, it’s like nostalgia, yet different. It’s a yearning to feel the push, to feel the relentless drive, to be a reliable force in the pursuit of excellence.

It’s about feeling the push in the present.

Atomic Habits Lesson 3 – Make It Obvious

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Lesson 3 asks three questions:

  • What you will do?
  • When? And,
  • Where?

Developing good habits starts with obvious intentions. This works well as part of the 2 Minute Planning suggested in Lesson 2. 

Atomic Habits Lesson 3 – Make It Obvious

Lesson 4 will be shared on Monday, I’ll be taking the weekends off from these 10 lessons because they are being introduced to Inquiry Hub students on 10 consecutive school days.

Put your own oxygen mask on first

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Arianna Huffington is 74 years old and she just recently started a new AI business. She started the Huffington Post at age 55 and sold it 6 years later for 315 million dollars. In this The Diary of a CEO podcast interview with Steven Bartlett she shares this gem of a story.

The moral of the story is simple: Leaders need to take care of themselves, and get enough sleep, in order to be at their best. She says, “All the science now makes it very clear that when we are depleted we are going to make bad decisions.”

Then quoting Jeff Bezos, “I sleep 8 hours a night… I’m judged by the quality of my decisions, not the quantity of my decisions.”

As the new school year begins, take this as a reminder to take care of yourself first, if you really want to take care of your staff and students. It’s not good enough to only exercise, and eat well, and get enough sleep when you are not busy. You owe it to yourself, those you serve, and your job, to treat yourself well. It’s not selfish to put on your oxygen mask first, it’s how you get enough air to take care of others.

Build good habits and take the time to care for yourself first, when you are busiest, and it will become very easy to do so all the time. You will benefit as a person, as a friend, as a partner, as a parent, as an employee, and as a leader. It starts with you taking care of you.

The Grind 2024

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My buddy Dave does the Grouse Grind once every year, close to his birthday. I did it with him a couple years ago, and back then we did it in just over an hour.

According to the website, “The Grouse Grind® is a 2.5-kilometre trail up the face of Grouse Mountain, commonly referred to as “Mother Nature’s Stairmaster”.”

Well, thanks to Dave pushing me, I just broke the 1 hour mark this year.

Dave did a bit faster than me. We took a 3 minute water break for my sake at the 1/2 way point and I had to slow down at the 3/4 mark. When I saw at this point that we were at 45 minutes in, I told Dave not to wait for me because I didn’t want to be the reason he didn’t break an hour.

So I finished at 59:52 and Dave made it to the top in 58:00. This climb is almost the same distance as our Coquitlam Crunch we do weekly but it’s 3 times the elevation, and takes us more than twice as long to the peak.

I’m not going to lie, nothing about this hour climb is fun. It’s gruelling from the time your heart rate spikes near the bottom and it is a push all the way to the top. But it feels great to know that we can still push ourselves to this level, and to actually do it faster than last time is an accomplishment.

That said, I’m happy to put off doing it again for another year. We’ll squeeze in another 40 Crunch climbs in before then.

Thanks for the push Dave, I expect the same next year.

Pre-game Blahs

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School starts on Tuesday. The past couple weeks have been building up, and up, and the hype is real. I’m getting excited about the year ahead. I want great things for my school community, and I’m looking forward to a wonderful year.

But it’s still a couple days away and the hype-up has been too long. Today I just feel drained. I’m taking a rest day on my workouts after pushing hard for two days and having a hard grind of a walk scheduled for tomorrow morning. I have a few errands to do, (I’m sitting in my car writing this after doing one of them now), and honestly I just feel blah.

I know this will change and the excitement will hit me again starting tomorrow night and well into the day Tuesday, but I’m just going to accept today as a low-energy, low productivity day. I’ll just let the blahs play themselves out.

Price hikes

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Everywhere I turn I’m surprised by the price of things. Groceries, restaurants, parking, shoes, alcohol, no matter what I’m looking to buy, prices seem significantly higher than just a couple years ago. It’s not subtle, it’s very noticeable.

I wonder if the percentage of people living below the poverty line has increased? How are lower-middle class families doing? How many houses have been sold due to interest rates being too high? How many people are commuting from farther away from work than they hoped because rentals in cities are too high?

How are people making minimum wage making ends meet? How many kids in their 20’s and even 30’s are living at home with their parents? How many are renting with no hope of coming up with a deposit to buy a house?

Prices don’t seem to go down either, even when the economy and interest rates lower, prices stay hiked up… they don’t increase as fast, but they also don’t lower. New lows are set and we are forced to settle with the new hikes as the new normal.

It doesn’t seem sustainable.

Workout buddy

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I work out at home. Getting up and just having to go to my basement with no commute time to and from the gym is great. There is minimal resistance, I have no excuse, and I I’ve averaged working out more than 6 days a week over this year. If I had to travel to a gym, I wouldn’t keep that average up.

That said, it’s awesome to do a workout with a buddy. There are added motivations to really push when: you have someone next to you working hard; you know that they will spot you if you are struggling; and, admittedly it’s just easier to push yourself when you’ve got an audience.

I am doing a week long trail at my buddy’s gym and went for a workout this morning. We did a chest workout. It was fast, and yet it was more comprehensive than what I do at home, and I worked harder than I usually do at home. Realizing this is making me rethink my workout schedule. I don’t want to pay monthly fees for a gym I rarely use, I also don’t want to disrupt my morning routine or wake up even earlier to add 30 minutes commute time to my routine.

Not sure I can get the best of both worlds, but for at least a couple more times in the next week, I hope I get to work out with a buddy!