Tag Archives: fitness

Down speed, up incline

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A little nerdy workout reflection:

When I walk on a treadmill I usually go at 4 to 4.2 MPH, (I donā€™t bother clicking to km, miles is the default on my treadmill). For the past couple months Iā€™ve been walking at 3.8 with a 34lb weight vest, and increasing the incline. But every time I increase to 7.5 or higher, I end up holding the handrails for most of the time Iā€™m on those increased inclines.

Today I forgot to increase my speed from my 2 minute warmup at 3.6 and was able to do most of my walk at a 7.5Ā° incline. I also did 4 minutes at 12.5Ā°, but did hold the handrails then (actually the front rail so Iā€™m not pushing down as much as levelling myself). Still the increase in my ability to maintain the 7.5 incline, for most of the 30 minute workout, and mostly without assistance, was impressive after feeling stuck trying to do this for so long.

Iā€™ll do this a few more times then try at 3.7, then shortly after back to 3.8 MPH. But thatā€™s still to come. For right now I am just surprised that this little adjustment made such a difference. Itā€™s so important to mix things up a bit when you want to see gains in workouts.

Rest Day

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Iā€™ve been on a really positive tear recently in the gym. Both my cardio and weight training has seen positive gains.

And today I rest.

This has been an amazing year for consistency of workouts. Most weeks have been 6 or 7 days of working out at some levelā€¦ 20-30 minutes of cardio, 5 minutes stretching, and then working a single muscle to fatigue. Or the 50+ minute Coquitlam Crunch walk, or a workout with my buddy at his gym.

Sometimes this year Iā€™ve had weeks where I really didnā€™t take a break. Thatā€™s not hard to do when Iā€™m only working one muscle strenuously besides doing my cardio. I can give my muscles a full rest before pushing them again, without having to take a day off. But my cardio always involves legs and when they get tight, my back gets tight.

This morning my body is telling me to take a break. Iā€™m about to meditate and do a longer than usual stretch, and thatā€™s it. Itā€™s weird, I know how important rest is, but I usually plan my rest days before I get up in the morning and I canā€™t help but feel a little guilty skipping my workout today.

Itā€™s a mental game I play with myself. Itā€™s a fear of developing a bad pattern, of breaking the habit. So rather than just feeling good about my rest day, I sit with slightly guilty pangs. This is silly, of course, since what Iā€™m doing is listening to my body. But part of me fears that an unplanned rest day like this is an excuse to have another one soon.

I should see my rest metaphorically as the space between musical notes, as the gaps that make the music. But instead I see my rest as a sign that Iā€™m slipping, that my age is showing, that Iā€™m getting soft. Iā€™m not sure why I do this to myself? Itā€™s a head game of rationalizations, rather than just letting go and enjoying the break. But maybe itā€™s also that I truly enjoy the way working out makes me feel, the sense of accomplishment before I even leave the house.

Still, I need to listen to my body, take the rest dayā€¦ and feel good about it!

Kill a Snake

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My Grandfather liked using the saying, ā€œKill a snake when itā€™s small.ā€ Heā€™d walk into your house and notice a loose tile, or drawer that didnā€™t fully close, or some other minor issue, and the next day heā€™d arrive with his tools and it would be fixed.

Deal with it while itā€™s a small issue. This is a great strategy, but one thatā€™s often ignored in the world of health and fitness. Maybe ā€˜ignoredā€™ is too harsh of a word, itā€™s more like not taken seriously enoughā€¦ the small snakes are not payed attention to until they get quite a bit bigger.

Sore shoulder? It doesnā€™t hurt too much, Iā€™ll just keep doing what Iā€™m doing and stop later if it really hurts.

Hernia pain is back? I donā€™t need to go to the doctor, Iā€™ll just monitor it for a bit and see if it goes away.

10 pounds overweight? Iā€™ll watch my diet for a week before I go back to my normal routine.

Too busy to work out? Iā€™ll just work out more when things calm down.

We ignore pain until itā€™s too painful to ignore. We watch our weight when itā€™s already a big problem. We give ourselves a pass on taking care of ourselves when we are busy, only to be busy more and more frequently. We ignore the small snakes, and wait for them to be bigger than we ever hoped theyā€™d get.

The snakes we ignore come back to bite us.

The slow road

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In the last 8-10 months Iā€™ve seen some really positive results with my overall fitness. If I think about what Iā€™m doing differently to see these results, there isnā€™t a lot thatā€™s new. Rather it has been tiny shifts that Iā€™ve made after years of building positive habits.

The journey started in January 2019. If I want to think about the positive results Iā€™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 (itā€™s probably unlikely youā€™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 Iā€™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, Iā€™m not adding gym time, Iā€™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 couldnā€™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 wouldnā€™t still be doing what Iā€™m doing. Now Iā€™m not saying having goals and targets isnā€™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 decadesā€¦ into my late 70ā€™s. So Iā€™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 donā€™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.

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, ā€œThe Grouse GrindĀ® is a 2.5-kilometre trail up the face of Grouse Mountain, commonly referred to as ā€œMother Natureā€™s Stairmaster”.ā€

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 didnā€™t want to be the reason he didnā€™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 itā€™s 3 times the elevation, and takes us more than twice as long to the peak.

Iā€™m not going to lie, nothing about this hour climb is fun. Itā€™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, Iā€™m happy to put off doing it again for another year. Weā€™ll squeeze in another 40 Crunch climbs in before then.

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

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 Iā€™ve averaged working out more than 6 days a week over this year. If I had to travel to a gym, I wouldnā€™t keep that average up.

That said, itā€™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 itā€™s just easier to push yourself when youā€™ve got an audience.

I am doing a week long trail at my buddyā€™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 donā€™t want to pay monthly fees for a gym I rarely use, I also donā€™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!

Sunday VO2 Max

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I started doing Max VO2 training almost every Sunday a few months ago. I say ā€˜almostā€™ because my vacations this summer included a few misses, but as I head into the school year this will become the norm. However Iā€™m struggling a bit with motivation right now because the Norwegian 4X4 Protocol Iā€™ve been doing is really hard.

I always feel great having finished it, but dang itā€™s just not fun to start. 4-minutes at about 85-95% heart rate max, followed by 3-minutes recovery, four times. The total protocol is 28 minutes, but I canā€™t just get on a treadmill and go at 85-95% without getting winded and having to stop or slow down, so I add a 4-minute warmup which puts this workout at 32 minutes.

You might wonder, if it sucks so much why do it? Why do I bother? Because increasing Max VO2, (your maximum oxygen intake during exercise), is one of the absolute best things you can do to increase healthspan and lifespan.

See this Tweet by Dr. Rhonda Patrick:

Here is her podcast on The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick:

Writing this is my last bit of procrastination before getting on the treadmillā€¦ Iā€™ve got to figure out a habit routine that makes getting this workout started easier!

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PS. Iā€™m keenly aware that Iā€™ve written about this a couple times already (here and here), but itā€™s whatā€™s on my mind and itā€™s something I hope I can inspire others to do!

Holidays and routines

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Exercise, writing, meditation, dietā€¦ even vitaminsā€¦ my schedule and routines are completely out of whack, and Iā€™m feeling the struggle. I donā€™t mind a few days off, but Iā€™ve been off of a regular schedule for over a month now and itā€™s getting to me. My back is achy, I have less energy, and Iā€™m not sleeping well.

I often talk about this, and I get comments like, ā€˜Donā€™t be so hard on yourself.ā€™ But the reality is that itā€™s not about me beating myself up or not giving myself a break. Rather itā€™s that I get huge benefits out of maintaining my routines, and I am not as energetic and vital when I let things slip.

Furthermore, when I lose my routines on holidays, I spiral a bit and end up missing things that are well within my ability to schedule. For example, Iā€™ve only meditated twice in the last week, but Iā€™ve definitely had at least 10 if not 20 minutes each day that I could have used to meditate. Also, Iā€™m writing this when I should already be sleeping.

So, once again Iā€™m sharing my complaints, but neither for sympathy nor for comments about not being so hard on myself. Rather Iā€™m sharing because outwardly discussing this, putting it ā€˜out thereā€™ is a way I hold myself accountable. And so Iā€™m just saying that I need to do betterā€¦ and tomorrow Iā€™ll make things better.

This is my way of manifesting the behaviours I want for myself. And Iā€™ll feel better both physically and mentally.

Keeping with it

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Habit versus motivation: habits win.

I am lazing around on holiday. Thereā€™s nothing outwardly wrong with that, if only I could feel better about it. Yesterday my wife and I did a walk up a big hill in 33Ā° weather (91Ā° for my Fahrenheit friends). It was hard, but rewarding. I was impressed with my wife who had us jogging down the hill, when I would have chosen to walk.

Today it feels hotter, but I procrastinated all morning and now I still havenā€™t worked out yet and itā€™s mid afternoon. I have no idea what Iā€™m going to do for a workout, but I know Iā€™m going to work outā€¦ itā€™s just that my motivation in this heat is very low. Our tent is a steam room, too hot to stay in, and Iā€™m sticking to the chair, sweaty, as I write this in the shade.

I have no problem working out regularly at home, itā€™s a habit. I wake up, start my morning routine, and before going to work Iā€™ve worked out, meditated, and written my blog post. Meanwhile Iā€™ve been here 3 nights, missed one workout, and didnā€™t blog or meditate until after 9pm 2-out-of-3 nights so far.

Itā€™s simple: Habits are easy, motivation is hard.

Iā€™ll need to figure out some new routines because Iā€™m spending a good part of my holiday thinking about and avoiding things I usually get done before 7am. As for right now, Iā€™m going to do a meditation and push myself to complete a workout despite the heat. I want it to hurt today, to motivate me to not wait until this time tomorrow. In the world of motivation Iā€™ve learned that I prefer the stick to the carrotā€¦ the avoidance of pain rather than the promise of reward.

With good habits, I can just avoid the need for motivation altogether.

Lift heavy things

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Inspired by Peter Attiaā€™s book Outlive, I purchased a weighted vest. My buddy Dave and I have been doing the Coquitlam Crunch, weekly during the school year, for a few years nowā€¦ and today we did it with 16 pound weighted vests.

I did a couple incline treadmill walks with the vest on before trying it on this average 10% grade over two and a half kilometres long walk. But I have to admit that for the 457 stairs section I was huffing and puffing at the end. Still, our time to the top was only about 20 seconds slower than last weekā€™s walk, so overall it was an excellent workout that was well within our capabilities.

According to Dr. Peter Attia, the best things we can do increase our healthspan (not just lifespan) is to:

  • Increase our Max VO2
  • Increase our muscle mass
  • Lift heavy things

The biggest downfall (literally as well as figuratively) are falls and injuries that stop us from doing the 3 things mentioned above. Case-in-point: fall and break a hip and suddenly you arenā€™t likely to be doing any of the above for weeks if not monthsā€¦ and then getting back to it afterwards you probably arenā€™t going to be as able to continue where you left off. Inversely, doing the 3 things above make you stronger, more vital, and less likely to do things like accidentally fall and break your hip.

So, we put on our vests this morning and started up the hill. On Daveā€™s recommendationā€¦ which I likeā€¦ for the next 6 months weā€™ll do our Coquitlam Crunch with weighted vests the first Saturday of every month. In 6 months we will re-assess and maybe go to twice a month. It was hard enough today that I donā€™t think Iā€™d be motivated to do this every week (yet) and we arenā€™t in a race, so once a month seems like a good start.

So this is my public service announcement: Lift heave things!

Be the hero that carries all the grocery bags from the car to your house in just one trip.

Haul your ass up the stairs rather than taking the elevator or escalator.

Increase the weights you lift so that you are actually working you muscles to fatigue rather than finishing 3 sets of 12 at a weight where the last 2 reps are almost as easy as the first 2.

Find ways to push your body without being stupid about it. My vest came with 40 pounds of weight, but today I did 16, and Iā€™ll keep it at 16 for a while, eventually increasing the weight on my treadmill first. Again, this isnā€™t a race, itā€™s more about making lifestyle choices and lifting heaving things is a choice that will help you be able to do things you want to do for much more healthy years.