Tag Archives: exercise

Healthy living goals, past and future

I shared my health living goals and results, and some helpful tips last year. And I think they are worth sharing again:

My healthy living goals year-end reflection, with 5 key tips.

Here is my calendar chart for 2020:

The one stat worth noting: Workouts

Last year: 63% (57% would have been an average of 4-days a week. I only did less than 4 days a week 3 times during the year.)

This year: 78.7% (288/366days or an average of 5.5 days a week. I only did less the 4 days twice and one of those was the week after I broke my patella.)

I barely missed mediation or a day of reading/writing. A difference of note to last year, I listened to 33 books in 2020. That’s up from 26 last year and included a lot more fiction than in previous years.

I was also consistent with intermittent fasting until I stopped doing this in October. I was dropping weight that I didn’t want to lose at that point. While at some point I might return to this form of time restricted eating, I think I’ve ingrained the habit of not snacking after dinner, but my early morning workouts leave me too hungry to do this when my last meal is usually done by 6:30pm. I’m over 25lbs lighter than I was 3 years ago and actually want to add some muscle mass this year.

Overall, I have to say that this has been a healthy year. Besides my accident, breaking my knee, I had a shoulder injury that was slow to recover, and my (chronic) back issues flared up only once for about a week. Besides that, I’d easily say that I’m the fittest I’ve been in 25+ years.

So where to now? Here’s my plan with my calendar and stickers for 2021:

Red: Exercise (continued) I know the visual of gaps in workouts pushes me. I will try to match this year’s average.

Blue: Meditation (continued +) I plan to continue to give myself a sticker for doing a guided meditation in the morning. But I also plan to give myself a second sticker if I can do a minimum of 10 minutes of unguided meditation sometime later in the day. I think for me to progress in my meditation I have to dedicate more time to staying focussed on my breath and commit to putting more hours into this.

Yellow: Writing. I don’t need to track reading anymore. I read (listen) during cardio and squeeze in more reading whenever I am doing menial tasks or driving alone. But I want to continue to advance my writing. So, one sticker for my Daily Ink blog post, and a second sticker when I do any writing beyond that. Let’s see if my sticker chart can inspire me to do more than just a daily post. At least to start, much of what I write beyond these posts may not be immediately public – so tracking with a 2nd sticker will keep me honest about how much of this I actually do).

Green: Archery. Goodbye intermittent fasting, hello hobby! After a year-and-a-half hiatus, I started shooting again and I’m loving it. It helps that I have a (socially distanced) friend coaching me a bit, and I’m seeing great results. To me this is a form of meditation. It’s also something that I started then watched get pushed asides due to being busy and not prioritizing. If I can get 100 days of shooting in next year, that would be amazing!

So while there are many reasons to throw 2020 the middle finger, I think that my healthy living sticker chart is not one of them. I know that without keeping myself honest with this system, 2020 could have been an abysmal year for my physical and mental well-being… but this charting and commitment to myself was a shining light in what was otherwise a very dark year. I hope to see equal success in 2021!

Responses to change

I’ve been working on rehabilitating a couple injuries. One is a shoulder injury that I’m not sure how I injured it? This has been frustrating because it seems to come back every time I go beyond what I’ve already done. The other is my knee, that I broke in February. It has responded really well to me pushing it, but still reminds me every now and then that it’s not 100% (although these reminders don’t set me back).

My shoulder doesn’t respond to doing something new very well, my knee accepts new challenges and seems to be able to withstand new feats of strength even when I’m panting from the effort.

I don’t benefit from pushing my shoulder hard, but I also can’t stagnate and not give it small pushes. I don’t benefit from being reckless with my knee, but it won’t get stronger if I don’t thoughtfully push and push hard when I do.

I think sometimes we push a group to all change in the same way at the same time. We add something new: a new system, a new approach, a new process, and we expect everyone to respond similarly. But some people are like my shoulder, some like my knee. We need to support the changes we want in such a way that we don’t expect the same responses and results from everyone, and realize that some people are ready to be pushed hard, and others need to go slow.

I think this is one of the biggest challenges that any leader faces when implementing change. No matter how ready the team is, not everyone is equipped to change at the same speed. And the ones that are most resistant or least equipped to change aren’t effective if they aren’t supported in a way that meets them where they are at, or if they are pushed beyond capabilities.

My shoulder has reminded me of this frequently, and comparing it to the progress of my knee doesn’t make my shoulder any more ready to take on the next challenge.

Morning Jog

I’ve never been a fan of running. My running joke is that the only reason to run is that the there is someone chasing me… and he’s bigger than me, and angry at me. I’ll run on a treadmill, but only when I’m preoccupied with watching a show or listening to a book or a podcast.

That said, I really enjoyed my run this morning, twice around Alice Lake. I understand the appeal of running, it just hasn’t been something I really enjoy doing. Yesterday I went for a ride, and it was a challenging 10km but I could have easily done another 10km, and I hadn’t even taken water with me.

But this morning I did two laps of the lake and while it wasn’t long or hard, I would have really had to push myself to do a third lap. I’m not a runner, unless you are chasing me, angry, and want to harm me. Could I have kept going? Yes, I just didn’t want to.

That doesn’t mean that I didn’t enjoy my morning jog. That just means that running is not my favourite thing. Could I run faster? Yes, but I won’t. Could I go longer? Yes, but I won’t?

Will I complain about having to run because my options while camping are limited? No. I absolutely enjoyed my morning jog, and I’ll make the most of it next time too.

The long game

I’ve never been a flexible person. My hamstrings are tight piano wires and my back often feels 15-20 years older than I do.

Recently I’ve been spending more time stretching during my workouts and I’m seeing positive results. Very. Slow. But. Positive. Results.

Stretching is a good example of a long game. Short term benefits and positive results are only seen in the first week or two, then the improvements slow right down. The stretches don’t get easier, they get harder. And still, the results slow down.

How many things can we put in this ‘long game’ category? I think there are many! Flossing our teeth is example. There is research that suggests this isn’t just good for your teeth and gums, it can extend your life. So why is it so easy to ignore this late at night when you just want to brush your teeth and go to bed? Another example, diets are the quick fix, healthy eating and living is the long game.

I can’t pretend to know the secrets to playing the long game well, if I did, I would be able to touch my toes now, after years of stretching, but I’ve only been focused on stretching for a couple months. And, I’m behind on my goal to be able to do handstands because I hit a plateau and haven’t been as committed.

Part of playing the long game for me is making it public. I need to feel accountable to others, to give myself external motivation, for when the internal motivation just isn’t enough.

So now, it’s time to do 20 minutes of cardio followed by light weights and stretching. Because my healthy living goals are part of a long game.