Tag Archives: fitness

Follow our journey

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Dave Sands and I are finally sharing our goal scheduled for next August. We are going to ‘Everest the Crunch’. What does that mean? Mount Everest is 8,849 meters high. The path we take when we walk up the Coquitlam Crunch, a local walk that traverses a power line up the Westwood Plateau area of Coquitlam, is 243 meters. To ‘Everest the Crunch’ we will go up the Coquitlam Crunch 37 times in 48 hours.

I’ve written a number of times about doing the Coquitlam Crunch with Dave… and there is going to be more shared as we get closer to our Everesting day. Dave will be starting this trek on his 60th birthday, I’ll be close to my 59th birthday. We have both been on health kicks which have put us in fantastic shape, and we’ve started training.

Today we did 3 trips up the crunch and 2 trips down, which took us 2 hours and 12 minutes. The training sessions will get longer in the coming months. When we Everest the Crunch, we’ll only be going up. We will be seeking support from family and friends to help drive us down so we don’t have to jockey our 2 cars up and down the hill between our upward climbs. We will also invite people to join us a lap or two.

All that and more details to come. For now it would be great to have people follow us on Instagram as we document our journeys, both from now until next August, and especially during our 2-day challenge. Please follow EverestTheCrunch on Instagram.

And the adventures begin…

Give it a rest

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One of my mantras as I try to age gracefully is to avoid injuries. Honestly, I’ve done a pretty good job of exercising very regularly and not overdoing it to the point of injury. That said, I’ve had a few weeks of suffering some aches and pains that are wearing me down a bit.

I’ve been seeing a physio about a muscle issue in my butt that sends a painful ache down my leg. The bizarre thing about it is that it does not bother me at all when I exercise or even when I sit, which is usually my issue. Instead, this pain only shows up when I stand still. It can hit me in just the few minutes it takes to brush my teeth, shower, or do the dishes. But I can get on a treadmill, on an incline, with a weighted vest for 20 minutes and I don’t feel it at all.

Another issue that has crept up is, according to my massage therapist, golfer’s elbow. This persist pain is annoying because once triggered my workout is done for that arm. It makes no sense to aggravate it, and so I look for other things to do.

The leg pain is an annoying ache, physio/IMS seems to be helping, and exercise doesn’t aggravate it. The golfer’s elbow is different, it’s an issue of overuse and I need to give it rest. So if I want to avoid injury, I basically need to rest my arm and do other things in the gym.

Extra rest time as part of injury prevention is very hard for me. I’ll do physio, massage, extra stretching, hot tubs, I’ll do things to make myself better, it’s the not doing things to make myself better that I struggle with.

I need to learn to give my body a good rest as part of my injury prevention plan. It’s not good enough to just do things to prevent injury, I also need to learn how to not do things for the good of my body. This is a much harder lesson for me to learn.

Mantra: Avoid injury

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I know that ‘Avoid injury’ is not a great mantra because it’s a negative… a thing to steer clear of, rather than to head towards… but ‘staying safe’, or ‘being smart’ don’t get the same message across. So, ‘avoid injury’ is the thing I’m going to focus on in the gym, and in general, as I continue my healthy living journey.

I’ve been on a health kick since the start of 2019. Back then, I was the heaviest I’ve ever been, about 6-8 pounds heavier than I am now, and my belly was where I wore most of my excess. I dropped just over 25 pounds in less than 2 years, then I started putting some muscle on. I’ve put back on almost 20 pounds of muscle, at least half of which came in the last year and a half.

The biggest difference in the last year and a half has been my protein intake. I started having a protein shake for breakfast 4 years ago, but then instead of seeing that as enough, I started thinking of that as an insufficient base, which I supplemented daily. For example, adding a protein bar at work, and/or 2 hard boiled eggs as an extra boost in addition to my regular meals, and eating more protein at meal time.

This extra protein plus my efforts in the gym have really paid off. So much so that my wardrobe has needed an upgrade. I’ve still got quite a few things that used to fit me loosely, which now look like something I’m trying to show off in. The long sleeve sports shirt I’m in now used to fit over top of another shirt, now it’s tight on me without an undershirt.

My new goal has been to add 6-8 more pounds, reaching my all time high again, but with a totally transformed physique. Oddly enough, I think I’m at my ideal weight now, but I still have back issues and I’m always one stupid move away from a debilitating injury that will prevent me from working out for an extended period. So I work on strengthening my back, stretching, massages, and hot tubs to keep injury at bay. Because it is likely that some time in the next 10-15 years I could have an injury keep we away from the gym, and I could lose muscle then… never to get it back since it gets harder every year to add more muscle. I figure if I’m 6-10 pounds heavier in the next year, a bad injury scenario would set me back to this weight, rather than something less than ideal.

Thus my mantra, ‘avoid injury’. I like to lift heavy weights, but going too heavy could mean an injury. I like to play sports, but going too hard in a game like basketball could put me out of commission. I often have an ache in my back that makes me have to take it easy, pushing hard while my back hurts is a really bad idea that could leave me injured and out of the gym and off the treadmill for weeks or even months. Avoid injury.

This summer I was visiting a friend and we scootered to a pizza place for dinner. We had a couple beers with dinner and I told him we were going to Uber back. I don’t scooter much, we didn’t have helmets or any protective gear, and I wasn’t going to chance scootering home with my poor tolerance to alcohol these days. 10 years ago, there’s no way I would have made this decision, I would have scootered back to his place, but the wisdom of ‘avoid injury’ was on my mind.

The biggest issue with this mantra isn’t that it’s negative, it’s that it always has to be playing in my head: When I wake up feeling sore before a morning workout; when I go to do something as simple as tossing a ball or frisbee around; when I’m on a ladder; when I want to add weight to a set I’m doing in the gym…

The name of the game from this age on is staying healthy, staying strong, and keeping injuries at bay. Ultimately, avoiding injury is now a lifelong goal. I’m simply not going to bounce back from an injury like I did 20+ years ago, and so my mantra will keep me feeling as young as possible for as long as possible. Avoid injury!

Embracing the cycle

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There have been many years where during the summer my fitness has been on cruise control. I do just enough so that I do not fall too far behind in gains. This summer was different. I pushed hard, stayed very healthy, and even moved in the right direction.

Now I’m back at work, and I’m just going through the motions, doing the bare minimum to check the box that I did a workout. That’s just where I am right now. Normally this would bug the crap out of me, but I’m actually accepting this as part of the cycle. It’s really hard to be pushing for improvements all the time. It’s hard to stay motivated.

Sometimes just showing up is a win. Putting the time in, without giving 100% is still putting the time in. Some days that’s all I’ve got. And the reality is, that’s a lot more than not showing up at all. That’s a lot more than many people do.

It might be a few more days, it might be a week or two, but I’ll get back into a cycle where I push myself. Until then I’ll still get on the treadmill, I’ll still stretch, I’ll still move weights around… and more importantly, I won’t beat myself up for not doing enough.

Met in the middle

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My buddy Dave has been on an amazing fitness journey, and has lost a bunch of weight while also building muscle. I’ve been on a journey to add healthy weight, lowering my percent body fat, while gaining muscle. At the start of this year we joked that we were going to meet in the middle, with his weight going down and mine going up.

Before heading to work this morning we went to the gym and worked out together. Then we took turns stepping on the scale. I weighed over a pound more than him! We did it, we met in the middle. Well, almost in the middle… Dave covered a bit more of the gap. Still, this wasn’t a real goal, just lofty target we put out into the universe. Now we are there. Next steps are for both of us to make gains together.

Short gains, long views

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It’s hard to stick to healthy routines over the summer. It takes a lot more effort than when you have everything dialled in and a schedule to keep. That said, I’m thrilled about how I’ve taken care of myself over the summer. I haven’t just been in maintenance mode. I’ve actually stayed right on top of things and continued with my goals, albeit in tiny increments.

But tiny increments in the right direction still means I’m going in the right direction. The thing to remember is that while the gains are small and hard to see, they are only hard to see when looking short term. I’ve gained muscle this year, and I’ve simultaneously reduced my body fat percentage.

Sure when I compare myself to the start of summer, or even a couple months before that, the gains are small. But when I compare myself to 2 years ago, or better yet when I started my fitness goals 5-and-a-half years ago, the gains are significant!

It’s easy to get frustrated with how small gains can be in the short term, but fitness and wellbeing are lifelong goals and as such gains should be looked at through a longer lens… and I have to say that things are going, looking, and feeling great!

Remembering the Push

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I’m 57. I’m never going to compete athletically at the level I did half a lifetime ago. I know this. I understand this. I’m good in terms of how I think about this.

And so what I look for now are moments where I connect with that former athlete, the drive, the push, that I once had in sports. The ability to have my body quit before my mind does. That’s the push.

We are capable of so much more than our minds usually allow. We exert ourselves with mental limits conservatively below what our bodies can achieve. So when we have those moments where we surrender those limits and work our bodies to limits that are our real limits… we remember the push of who we once were… and we become that again.

Leg day

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Unlike many memes regarding physical fitness and bodybuilding, I don’t usually skip leg day. In fact, most days I start my workout walking on my treadmill at a fast pace, on an incline, in a 40lb weighted vest, for 20 or more minutes. So, I do work my legs… but they are still chicken legs that make me look like I skip leg day.

I have seen some gains in the past year, but these gains have come at a cost. The cost is that when I work my legs with weights, they always hurt 2 and 3 days later. I worked my legs pretty hard yesterday and my quads and glutes are aching today. I know I’m going to wake up feeling them again tomorrow.

It’s weird, since I started taking creatine a few years ago, that two-day later ache has been drastically reduced. My buddy and I did back and chest workout today that would normally have me aching for days with after workout soreness, yet I can tell it won’t be that bad. Thank you creatine. However, creatine or not, when I work my legs they ache for longer than I find comfortable.

And the reality is that while I work my legs, I don’t work them as hard as I did yesterday all that often. Why? Because it’s not fun feeling like I need to hold the railing going up and down the stairs because my legs feel like jelly. So while I don’t skip leg day, I do skip hard leg days, and really don’t push them as hard as other parts of my body.

Until I join a gym and start using equipment designed specifically for legs, I don’t think I’m going to see too much in the way of gains… I’m just not willing to do the real work it would take. That said, I’m still never going to skip leg day.

Making Progress – 11 Tips to Success

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Yes, another fitness post. Yes, another post about building good habits.

Is it just my algorithm or is everyone getting a lot of posts, reels, TikTok’s, and/or YouTube shorts about fitness, wellbeing, and longevity?

Everyone is an influencer now, telling you how to drop weight, tone abs, and build muscle.

Here is what I’ve learned… none of this is mine, it’s all learned from others. These are 11 things that can help you transform your body for the better. (Disclaimer: I’m not a doctor, don’t play one on the internet… these are things that have worked for me. Consult real experts, especially if you have health challenges.)

  1. Weight Loss: The only thing that matters, more than fitness, more than what you actually eat, is being in a calorie deficit. That’s it. If you are in a deficit you will lose weight. Period. Full stop. End of story. So choose an app that tracks what you eat and use it religiously. Want to eat more? Exercise, burn calories, and you can have more calories that day, and still be in a deficit.
  2. Track your workouts. Choose a minimum amount that counts as a workout and track them. Here is one rule that is simple if you build a routine, and hard if you aren’t actually tracking: Never miss 2 days in a row. You can make up other rules or requirements as you see fit, so long as you NEVER break your own rules. One break gives permission for other breaks, then habits are lost and you are stuck trying to be disciplined. Habits are easy, discipline is hard. Track your progress and you will ‘see’ your habits, which will help you perpetuate them.
  3. Protein and Creatine. There is a 99.9% chance that you are not eating as much protein as you should. Quite literally if 1,000 people read this, there would only be one of you actually eating as much as 1 gram of protein per pound on the scale. That’s my goal and I still don’t regularly hit it. Protein is good for the body AND the brain. Same with creatine. Creatine reduces muscle soreness after workouts, and is one of the most studied supplements. Less than 1% of the population can have digestion issues with it. Probably not you and there is literally no other down side and huge upsides to taking it.
  4. Train most of your cardio in ‘Zone 2’. What is Zone 2? If you tried to talk normally while in that zone, it would be challenging to catch your breath, but if you were told at the end of your workout that you had to keep going at the same pace for 5 more minutes you could maintain that pace. So many people think they have to kill themselves with high heart rate cardio blasts. Still do this once per week to improve your Max Vo2, but 80+% of your cardio should be in Zone 2. My tracking requirements are a minimum of 20 minutes. I walk on a treadmill, on an incline, with a weighted vest most days. This is much lower impact than running, and I can still get in the zone. You want better weight loss gains? Cardio tip: Don’t eat before cardio. You want to drain your glycogen reserves and get to fat burn. Food reserves will be used as energy before fat. No food reserves means your body gets to fat burn faster. Mind you, this is moot if you aren’t in a calorie deficit.
  5. Weight train. Lift and carry heavy things. Muscles are quite literally things that you use or you lose. Research shows a direct correlation between larger muscles and longevity. Grandma or grandpa who can do a pull-up and deadlift their own weight are not the ones who are going to stumble and break their hips. They are also more likely to be cognitively’ ‘there’ compared to their sedentary peers.
  6. Weight lift your muscles completely to fatigue. This is called hypertrophy training, you are wanting to build muscle. First, because larger muscles means a longer (healthier) lifespan. Secondly, you are literally telling your body to stay young. Building muscles demands your body to be in ‘growth mode’ rather than in sunset mode on your way to the grave. Pick at least one muscle group and work it to failure. Personal secret: 90% of my workouts are done in 40-45 minutes with 20 minutes cardio and 5-10 minutes stretching. How do I get it ‘all’ done so quickly? Besides cardio and stretching, I just work one muscle group but I work it really hard. Yesterday was shoulders. I did 4 sets of free weight shoulder press (1st one at 1/2 weight for warm up, then 3 progressively heavy sets to 10-12, but the last set I could only get to 9). Then lateral raises, again ending with a set to failure. Today was biceps. Seated curls, then standing hammer curls, then 1 set of elastic ban Bayesian curls to fatigue. In both day’s examples the sets took 20-25 minutes. Tomorrow I’ll do abs and legs to give my upper body a rest, then chest the following day. I love when I go to the gym with a budy and workout more body parts in a workout, but I share my example to emphasize that you can make progress doing an entire workout in less time that it takes to watch a show on Netflix. That said, this is minimal volume and I know I’d make more gains if I did more.
  7. Stretch. I don’t believe you should ever stretch cold. That’s why I do cardio first. Research says that to slightly improve muscle gains, do weights before cardio. But on my daily (early morning) routine, I want to stretch before weights, and I want to be warm when I stretch. I’ll pass on tiny gains to get a routine that works for me. Stretching makes you feel better and more mobile, and helps to reduce injuries. It’s also a way to feel a connection to your body.
  8. Meditate. I cheat and meditate on the treadmill. I clip the emergency stop clip on me, hold the rails, close my eyes, and do a guided meditation. I find the physical activity a distraction that helps me reduce my mind wandering, and this also gives me more time in my tight morning routine because I’m double dipping. Meditation is not a state of quiet mind, it is a continual state of quieting the mind. It’s not about no distraction, but a state of coming back from distraction. Beyond that I’m years into my practice and still a rookie. Get meditation advice elsewhere, but take my advice and start a regular meditation habit. (I track this like I track my fitness, with stickers on a year-long calendar.)
  9. Have a workout buddy. I only get to workout with someone about once every couple weeks. I wish I could do more because being with him pushes me to be better. But even when I don’t work out with him, he and I keep each other accountable. We can share our highs and lows. I tell him I had a shitty workout, he congratulates me on showing up. I hit a personal best, I can share it with him and he’ll celebrate it with me, without it feeling like bragging. It’s our victory. Find someone to share you journey with.
  10. Routine, routine, routine. Build your habit so that you don’t require discipline. My favourite example of reducing workout friction and thus making my routine easier is my workout shoes. In my small basement gym I have workout shoes and a shoehorn. My shoes are pre-tied tight enough to walk (or run) on the treadmill, and I can still slip them on with the shoehorn. Why? Because I hate tying shoes and I hate getting on the treadmill with one shoe feeling tighter than the other. This was a pain point. What are your pain points? Remove them. You workout after work? Routinize having your workout bag by the front door the night before. Then put it on the passenger seat as a visual reminder when you get in the car after work. Reduce the friction and the habit will form, and then you’ll get used to showing up.
  11. JUST SHOW UP! The most important days in the gym are the days you don’t want to show up and you do anyway. These are the days that make the habit an actual habit. These are the days that make a routine an actual routine. The days you had to drag your ass into the gym and do the bare minimum are more important than the days you hit a personal best. And as a bonus, some of the days that you drag yourself in might also be a personal best day when you finally got there. Showing up then becomes a habit, and it no longer feels as hard to do on the hard days. Because if you ‘just show up’ enough on the hard days then showing up no longer feels like work. It’s a self-perpetuating cycle… But the early hard days are the toughest. Go back to tip 2 and Never miss 2 days in a row.

One final thought. While I’ve seen significant progress in the past 2 years, I’ve been on this path for 6-and-a-half years. I initially saw a good weight loss and small muscle gains, but it took the addition of creatine and a higher protein diet before I saw the most recent gains. Day-to-day I really haven’t seen a lot a gains anywhere. I share this because many people get discouraged when they don’t see the gains or fat loss immediately. Here are two things to think about related to looking for gains: First, if you are gaining muscle while losing fat, muscle is heavier than fat. Don’t focus on the scale, focus on the habits. And second, if you aren’t getting stronger, you are not really training your muscles to fatigue. These gains are slow too, but if you can only do 10 pushups and 2 months later that’s still your max, you probably could be training harder. If you walk on the treadmill at the same speed and incline every week, with no incremental increase and it still feels just as challenging, you probably aren’t working hard enough. Don’t look for gains weekly, but set goals for progress and even if you don’t hit them, make sure you are trending up. Trending up is often slower than you hoped, but as long as the trend is up… you are doing great!

And finally… if you see something that I’ve gotten wrong, please tell me and help me in my learning journey.

Understanding the grind

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It’s the holidays and I’ve got some commitments keeping me home right now. I’ve been taking a few more social media breaks than I have when working, and right now my algorithm is feeding me some fantastic video clips about athletes really pushing themselves to great feats.

As well, I’ve seen interviews of people in their late 60’s and early 70’s who are in fantastic shape. It’s wonderful to see men and women who are older than me and crushing it when it comes to fitness. Then I’ve also got a buddy my age who recently crushed the Grouse Grind, a gruelling uphill climb, who took about 8-9 minutes off of his time last year. Totally awesome.

I’m willing to bet that each of these stories started in their teens. The majority of 50+ people who are pushing their physical fitness are people who played some sort of competitive sport in their early years. They may not have been the best, they might not have competed in the top tier, but they learned how to push their body at a young age. They learned what it means to grind.

The fierceness might not be there anymore. The competitiveness might have waned. But they get what it means to push past the pain, to not quit because things got hard. To endure now for benefits later.

I’m sure there are some people that can get to this place later in their years, but for most people the learned work ethic and drive begins as a kid. And if that kid learns how to go all out and still give more when they feel like they have nothing left… They will take that with them for the rest of their lives.