Tag Archives: fitness

Maintenance mode

For the last couple weeks my fitness regimen has been about doing the bare minimum. I have at least 2 days of working out before taking a day off, and when I come back from a day off, I double my knee Physio exercises to make up for the lost day. I do an abdominal exercise between Physio sets. I do my cardio, but don’t push it with respect to effort, (I do this before my Physio). And then I pick just one body part and do three sets of a single exercise for those muscles, and I’m done.

Sometimes we need to just maintain the habit of doing something, without worrying about constantly getting better. Because the alternative is breaking the habit and going backwards. That was my old pattern. Rather than playing the long game of consistently staying healthy and keeping a good schedule, I’d go all-in and dedicate a month or two to ‘getting fit’, then I’d get busy. I’d stop the fitness habit, and ‘let things slide’ until the next health-kick of one to three months comes along… until the next busy schedule when I can’t find the time.

Maintainance mode is tough. It isn’t just going through the motions, it’s an effort that’s actually harder than when you are motivated and push your body hard. It is more difficult to do just one set of something like chin ups, when you are doing it just to get it done, rather than feeling inspired. It’s challenging to not waste time between sets, and to keep going when your heart rate is elevated but your enthusiasm isn’t.

Convincing yourself that you are doing something good for yourself when all you are really doing is maintaining the status quo is uninspiring. But so is doing nothing. So are excuses. So is the feeling of disappointment when you let things slide. Letting things slide is easier. It isn’t better. Sometimes the hard work is just showing up.

The trick is tracking the habit and not breaking it. The key is that you make the cost of breaking the habit feel more painful than not doing so. My motivation to write this is that it’s 6:20am, I’ve been up for over an hour and I haven’t done my workout yet. I am procrastinating and yet I know I’m going to work out. I know that I must… even if my energy level is low. Even if I’m just going through the motions.

Motivation isn’t hard when you are inspired. Motivation is tested when inspiration is lacking. Motivation is easy when you feel enthusiastic, but not when it is driven by a desire to just keep the habit going. That’s when the excuses creep in. What’s one more day off going to hurt? Turns out it’s easy to make that justification in the moment, but it ends up being a deal breaker; It changes a habit into an old habit; It undermines future goals and possibilities.

Maintainance mode sounds like you are just turning on the cruise control and letting things happen on their own… just going through the motions. In fact, maintainance mode is a slog, it’s work, it’s staying the course when you want to drift. It’s the hard work of being motivated when motivation is lacking. It’s the difference between keeping a habit and remembering the habit you wish you kept.

Now it’s time to work out.

Use video to monitor slow progress

I broke my knee cap in late February. This is an injury with a minimum 6 week recovery. I’m well past 3 months, and while I was fortunate to have suffered very little with pain since about the second day after the injury, I still can’t run on it. Last Sunday I had a video physio appointment and I’m now on a daily regimen of strengthening exercises. I’m already seeing improvements in strength and balance but I know this will still take a while.

I’ve also been working on handstands for a while now. I had hoped that before the end of last month I would have been able to hold a 30 second, unsupported handstand. I’ve built up my strength and am now at the point where I can easily hold my weight for that amount of time (and more). However, the balance of an unsupported handstand is very challenging. I’m still a ways away from my goal. My physio gave me a tip, and I’ve got a new exercise to build up strength and balance using my forearms. I’m already seeing progress, but it is slow.

Slow progress is to be expected, but it can still feel frustrating at times. Day to day the improvements aren’t always noticeable. One thing I’ve noticed with my handstands is that video helps. Video allows me to see where I’ve come from, and how much I’ve improved. This is very helpful to inspire me to keep going, even when the progress continues to be slow.

https://twitter.com/datruss/status/1243331006767210497?s=20

https://twitter.com/datruss/status/1249596233078829056?s=20

Fit, not fit for 52

I’m not behind where I should be or need to be. I don’t have someone I should be comparing myself to, other then me yesterday and me before that.

I don’t need to feel behind, feel I’m not where I should be, feel I’ll never be fit enough.

I’m fit, not just fit for 52.

I need to feel that I’m committed to getting better. I need to feel that incremental improvements are not just good enough, they are my goal. I need to feel good about where I am now, and where I’m going.

I don’t have a marathon to run, I’m not getting on a court, a playing field, and I’m definitely not entering a ring. I am taking care of a back that aches daily, and needs me to stay limber. I am working on my recovery from a knee injury. I am becoming stronger, fitter, and I’m working on my core to help me age gracefully. I am snacking less, eating more healthy, and taking vitamin supplements that my body needs.

It’s important to have goals. It’s important to care for my future self. But it’s important not to be too hard on my current self about all the ways I could and should be in a better place than I am now.

I don’t need my age, my current abilities and deficits, or somebody else’s progress compared to me to change how I feel about myself right now.

Putting unrealistic expectations on myself doesn’t make the journey enjoyable. I’m fit today. I plan to stay fit. But if I’m realistic I also need to recognize that the fittest me at 72 won’t be as fit as I am now at 52. So while taking care of myself and making small improvements is my current goal, maintainance and healthy living is the ultimate target.

Yes, age is just a construct, but aging is inevitable. The alternative really sucks. Think about it, we aren’t on a journey to any finish line, it’s the journey itself that matters.

Future Success

Future success comes from the habit of pushing yourself beyond what you can do today. I can have goals, and I can make plans, and I can talk about what I want to do. I can ‘do’ all of these things, but it is actions and effort that make the difference.

Here I am failing to do handstand push-ups against the wall.


I scraped some skin off me knee on that last fall. However, that last fall came after 3 successful reps. That’s 3 more than I did on the first set. I’m getting there. That doesn’t mean the failures feel good. That doesn’t mean the next 3 will feel easy… yet. I have a lot of hard work and effort to get there.

Six weeks ago, if you told me that I could do something like this, I would have ‘No, waaay too hard!’:


But that’s only 32 days after trying to do just this:


After sharing my fail video above, Kelly Christopherson tweeted:


The reality is that Kelly and Jonathan Sclater have been inspiring me as well. We are sharing our efforts publicly and push each other: To keep improving; To appreciate effort and hard work; and, To recognize our incremental improvements;

My future includes being able to do a 30 second, unassisted handstand. I failed at reaching this goal on my original two timelines. My next timeline is aggressive and I might not make that either. But it will happen. The journey will include more failures, and false starts, and frustration.

I started by saying, ‘Future success comes from the habit of pushing yourself beyond what you can do today.’ If I’m going to push myself beyond my comfort zone, I’m going to reach failure points. But last months failed attempts got me where I am now, and tomorrow’s failures will bring me future success.

What’s your Walk-up music?

If you’ve ever watched a boxing match, a UFC fight, or even fake wrestling, you know that fighters come in to ‘Walk-out music’. They have a song that pumps them up and gets them ‘Ready to Rumble’. These Walk-out/Walk-up/Walk-in songs energize you and get you ready for ‘game time’. Almost everyone knows this one.

John Spencer asked on Twitter: “If teachers had walk-up music when they started class, what would you walk-up song be?”

The resulting thread of replies is fun to check out!

I went with a song that’s very new to me, but that I love to do workout sets to, Tujamo ‘s ‘Drop that Low (When I dip)’.


A former students reminded me in a response to my tweet that for last year’s grad my walk-up music to the stage was ‘Rock Lobster’ by the B-52’s. I responded, “That was old school me, this is new school me 🤣.

I have a small playlist on my phone called ‘All On Repeat’. These are songs I like to listen to over and over again when I work out.

Just recently, I shared a video of myself working on my handstands listening to Kesha’s ‘Your Love is My Drug’. My plank music is Eminem’s ‘Lose Yourself’. And my chin-up music, along with other exercises, rotate between ‘Paper Planes’ by M.I.A., ‘Bitter Sweet Symphony’ by The Verve, and again my new favourite, Tujamo ‘s ‘Drop that Low (When I dip)’.

I also have music that I listen to when I write. I always chose music either with no lyrics, or with lyrics that are easy to ignore. Enya is a favourite, especially songs from her album, ‘Memories of Trees’. My current go to is a bit more frenetic, Michael Denny’s ‘Nerve Centre’ available on the Calm (meditation) App. I’m listening to this as I write, now.

Music stimulates my mind, and it sets positive moods for me. When you look at my eclectic selection of songs above, they give no indication that I grew up loving Led Zeppelin (still my favourite band – and ‘No’, not a password recovery answer to retrieve any of my passwords), as well as Boston, AC/DC, and the Rolling Stones. But I also grew up on Bob Marley, Blondie, and Boney M. I’ve also grown to love musical theatre songs, thanks to a family that is obsessed with them.

My tastes vary considerably, and my workout songs are far from classic rock, but they really do ‘Pump me up‘ and motivate me to push myself. So what about you?

What’s your Walk-up music? If you had ‘game time’ music to put you into a mood to do your best, what would it be?

Missing the target

Today was to be the day. The last day of my 30 Day challenge to do a 30 second unsupported handstand. But I’m not there yet. I’ve already written about the challenge of making Incremental Improvements:

“We are often enamoured by the quick fix, the easy answer, fast and obvious results. But these quick rewards are not always available. Sometimes it’s the slow incremental changes that make us better, stronger, and more resilient. Sometimes we need to work through things slowly and properly in order to see the results we really want.

The fact is that I’m getting stronger and closer to my goal. However I also have to be honest and say that I haven’t given it 100% of my effort. If I’m even more honest, this is something I tried and failed to do a year ago. A few days ago my Facebook memory from last year was a video of me doing a handstand against the wall and sharing that I wanted to do a one-minute handstand by the end of June ’19. I obviously failed or I wouldn’t have been doing a similar challenge again.

I’m on a good path and I’ll get there. I’ll set another goal. I’ll sharemy progress, and I’ve got my buddy, Kelly, workingalongside me. I’ve missed my target, but my goal is within sight, and I’ll get there. I will continue to work on my strength, but I haven’t focussed enough on my balance. Working on strength has more tangible and rewarding results, so I’m not surprised that I put my focus there. Now it’s time to focus on the less glamorous aspects, where falling again and again are part of the learning.

The next time I share my road to a handstand here, it will be to show that I’ve achieved my goal… and I’m putting a note on my calendar that I want to reach that goal 30 days from today.

https://twitter.com/datruss/status/1252973978118844427?s=21

It’s not a failure if it leads to success

I love this video:

https://youtu.be/0cF2LyYGDWA

It reminds me that the path to success isn’t always easy, and failure isn’t failure when it leads to success.

On a personal note, I started a 30 Day Challenge to do a 30 second freestanding handstand.

Progress until last night was pretty good:

https://twitter.com/datruss/status/1243331006767210497

https://twitter.com/datruss/status/1245227496930340864

But last night didn’t go as well as I hoped:

But here’s the thing, I’m pushing myself pretty hard. Also, I just want to handstand for 30 seconds but I’m actually doing the training to walk on my hands. On top of that, I’m trying to do a 5 step plan in 30 days, and 1/3 the way through I’m on step 3.

I need to slow down. The videos show me that my core is a weak spot. My shoulder no longer hurts, but it isn’t fully recovered from an injury. I’m going to hit my goal if I’m smart, and don’t rush, and if I do every step really well before moving on. Back to step 2 I go.

Meanwhile at work, I see similar things happening. With Covid-19 shutting down schools, we have educators scrambling to figure out how to teach students online and from a distance. All around me I see teachers trying to do too much, too fast, and getting frustrated. I shared this on Twitter recently:

When everything is so new and so challenging, mistakes will be made. Those mistakes will not be seen as failures in the long run if we learn, grow, and improve ourselves along the way.

Change of plans

Starting today I was going to write a 7-day series on 7 Virtues, like I did on the 7 Sins. I totally don’t feel like doing that right now. Also, I thought I was going to give myself a social media break… but I kinda want to stay connected now, so I’m not doing that either. What I am doing is leaving my phone behind on family walks… but I’m not going dark now when Social Distancing for Coronavirus is making feel disconnected enough.

So what now? I’m going to experiment with getting connected with people online and doing some video chats and podcasts. I might put out some quick videos. I’m going to share my #SDFitnessChallenge progress.

What I’m not going to do is lock myself into 7 days of writing on specific topics. And while I’ll put my phone away for parts of the day, I’m not locking myself away from digital connections. This is a time to experiment, do some new things, stay connected… and learn.

The time for regular routines will be back soon enough, for now I’ll keep things open, and try something new on a regular basis. Tonight, it will be handstand push-ups, inspired by Kelly Christopherson (@kellywchris).

If you’ve been letting ‘Social Distancing’ isolate you, it’s time for a change of plans… reach out to someone, reach out to me… connect, learn something new, get fitter… enjoy the time you never thought you would have. Be great.

30 Day Social Distancing Fitness Challenge #SDFitnessChallenge

Ok, here we go! I’m proposing that we all do our own 30 Day Social Distancing Fitness Challenge #SDfitnesschallenge

Social Distancing has taken away our gyms, but not our desire to be healthy and to make positive goals for ourselves. This was inspired by my buddy Ross Macdonald, whose goal is a 5 minute plank within 30 days. He started yesterday with 20 seconds. Thanks for the inspiration Ross! He was inspired by #PlankTheCurve – a literal interpretation of Canada’s Chief Medical Officer’s quote that we don’t just need to flatten the curve (of COVID-19 infections), we need to plank it!

(#PlankTheCurve Source)

Since I’ve been building my plank up for over a year, 5 minutes is already something I can do. I did one for a time lapse video yesterday before dinner.

So, rather than plank, my goal will be something I originally hoped to accomplish by last June but failed to do: My goal is to do an unsupported 30 second handstand. The actual goal was a full minute, but if I’m going to try to do this in just 30 days, I’ll be happy with 30 seconds.

What about you? What is a #SDFitnessChallenge that you would like to make for yourself?

  1. Make it challenging and also attainable.
  2. Share it publicly. Be it on Facebook, Twitter, Instagram, or even a comment on this blog.
  3. Add a hashtag: #SDFitnessChallenge

Whose in with Ross and I?

Breaking the streak… and starting a new one.

I’ve been meditating daily since January 5th, 2019, but yesterday I broke the streak. I’m aware from my use of an app that there might have been a few times I missed my meditation, but I count a meditation after midnight as being on the day before, because it’s still part of my day, and I’ve done that a few times in the past year. Yesterday was an unusually low day for me, and I completely forgot to meditate.

I woke up tired and went to join a friend for breakfast rather than starting my day with my regular routine. After a wonderful breakfast I came home and did nothing other than talk to my dad, eat lunch with my family, and sleep until dinner. I changed to go work out, but never made it. I wrote my Daily-Ink just before dinner sitting on the couch, and after dinner I flaked out on the same couch.

It’s the first Saturday (or any day) in a while that I’ve done so little. I give myself permission to have a low energy day. But I also need to get back to my routines. Yesterday was the first time ever that I didn’t earn a single sticker on my healthy living motivation chart. But as I shared in my year-end reflection of my healthy living goals:

The best time to start a new streak is RIGHT NOW.

Yesterday, I missed my meditation. I skipped my workout for the second day in a row (for the first time this year). And although I did my writing, I didn’t do my reading (audiobook), and this was missed for the first time this year. I also missed my time restricted eating window with my breakfast meeting, but I don’t usually try to do this on weekends anyway.

Today, after hitting publish on this post, I’m headed to meditate and work out, while listening to an audiobook. I might get a second workout and meditation in today as well. I’m not going to overdo it, but I might start my new streak with a bit of an exclamation point.

Permitting myself to have a day like yesterday doesn’t mean I have a new low point to measure myself against. It doesn’t have to give me permission to fall to this kind of low again anytime soon. It was simply a low day, and the inspiration to start a new, long streak. And that streak begins right now!