Tag Archives: fitness

Updating ‘The long game’

I wrote this in December, while on vacation in Barcelona, about my fitness journey,

Four years. Not 3 or 6 months, not even 1 year, four. I started my fitness journey with a calendar on January 1, 2019. This was my reflection after a year. The path has been a tiny bit bumpy, but overall extremely consistent and without any significant injury as a result of my fitness regimen.

So often people (including me in the past) go on fitness binges and/or eating diets. It’s a race to see results. And while results can come from these brief attempts to improve, unrealistic fitness plans and unsustainable diets eventually lead to a point where they can’t be sustained.

I’m not trying to run ultra marathons or have a bodybuilder physique. I’m actually going to let myself let loose and eat a bit more gluttonous while on vacation. But I’m also going to find time to exercise, I’m going to return home and be more thoughtful about my diet after my vacation. I’m going to keep playing the long game and not worry about minor fluctuations in my schedule. Because while there will be fluctuations, I’m going to keep a schedule of writing, meditation, and exercise. I’m not looking for quick gains, I’m just working on staying on a healthy path, knowing positive results are still to come… in time. Perseverance and the long game are the path I’m on.

I’ve had some physical challenges this year, and still have a long path of recovery, but on reflection I really haven’t been playing the long game I spoke about in December. This year I decided I didn’t need my tracking calendar any longer.

I tracked 4 goals with this calendar for 4 years, 2019-2022, and saw small improvements every year. This year I stopped. I believed the patterns were built. I thought I would maintain my commitments without needing a tracker.

I was wrong.

So I will start again this weekend. I’ll pick up a calendar and track the last 6 months of the year. My 4 positive habits this year will be 3 oldies:

1. Workouts: 20 min. cardio, stretching, and strength training for at least one muscle group.

2. Meditation: 10 min. minimum, and a second sticker if I exceed 20 minutes.

3. Daily writing here on Daily-Ink.

And I’m going to add something new this year.

4. At least 20 min. of writing that isn’t for my blog.

For this last goal, I’m going to shoot for 26 days, or one day a week for the rest of the year… An admittedly low bar, but still 26 more times that I will have written beyond blogging without this goal! I know that while I watch almost no TV and no sports, I still waste time watching a screen (my phone), and I think like the other goals, tracking will inspire me to build and maintain the habit. I want to write more, I haven’t been writing… let’s see if I can develop the habit.

I realize that in playing the long game, gains are slow. I don’t see quick results and I’m not rewarded explicitly for good behaviour and good habits. I need my calendar to keep me honest. I need it to motivate me when I just don’t feel like working out, and to prevent me from skipping days and building bad habits.

I know the calendar motivates me. I know it shows me when I need to metaphorically ‘pull up my socks’ and avoid ‘no dot’, and ‘one dot days‘. And so starting today my calendar shall be resurrected. It’s time to resume effectively playing the long game.

Long slow road

I know it’s going to take time. I know I have to go slow. My herniated disc no longer hurts and I’ve been completely off meds for a week and a half. But I can tell that the pinched nerve in my neck is still an issue. My left arm is still very weak, and I get an annoying tingling sensation in my forearm that feels like a bug landed on me. It happens in the same spot every time and I still slap it like it’s a bug every time I feel it.

I’m back to doing my cardio. I’m stretching every day. But I was on a great path physically that was completely disrupted. I regretfully redistributed some weight that took me 2.5 years to get in the right places, and with my careful path forward it will probably be a year to year and a half to put it back where it belongs.

That’s a bit of a hard realization, although I know it’s the smart thing to do. Younger me would have been determined to speed that up. Younger me would probably have re-injured my disc in the attempt to ‘recover’ faster. The challenge now is to stay the course, keep my positive habits, and stay motivated even when the improvements are too small to see.

I am the tortoise not the hare. The road ahead is long and slow. And there isn’t a finish line as much as there is a healthy and hopefully pain free lifestyle to enjoy along the way.

Routine interrupted

Everything is out of whack for me. My whole routine is interrupted. I’ve got a bandaged knee with a lot of new skin that won’t allow me to comfortably go on the treadmill or stationary bike. I’ve got a pinched nerve that seizes up my neck and sends pain down my shoulder, and I’m concerned about doing exercises that tighten up these areas. And the nerve pain has affected the strength in my left arm and so even something like curls for biceps or any exercises for triceps are hindered even when I’m not doing shoulder exercises.

I can stretch, but I really can’t workout. I just weighed myself yesterday and I’ve lost 7 pounds in the last 7 weeks since hurting my shoulder. I have a track record of losing muscle pretty fast when I don’t work out consistently. I know that’s only a pound a week but it’s a 4% loss in weight and it’s the kind of weight I want to keep… not the little extra weight around my waist.

My Physio says I can exercise but my arm aches when I try. My knee is preventing any meaningful cardio, I can’t even walk down stairs other than doing one step at a time, bad foot first, then good foot onto the same step, while holding the rail. I know this is temporary but it’s very frustrating. It’s very painful too. I look forward to not depending on painkillers to get through the day. I look forward to getting my routine back!

Maintenance mode

I’ve been struggling with an upper back injury that has involved shooting pains down my shoulder and neck pain and stiffness for over a month now. It’s frustrating. Regular massage and physiotherapy help but so has pain medication. I try to avoid taking painkillers (with chronic back issues there is almost always a reason to take something, so I only do so when the pain is restrictive and unrelenting), but I’ve had no choice the last few weeks.

This has made my fitness routine hard to follow. But I can still get on an exercise bicycle and not hurt my back. I can walk on a treadmill, and my hand movements help loosen my back. Running is out of the question. Still, I can also do leg workouts that don’t involve weights. And of course I can stretch… and need to be stretching.

Fitness isn’t just about constant improvement, it’s also about going into maintenance mode and doing *something* to take care of your body. Fifteen years ago my back would crash and it would takes months to recover. Now, this issue I’m dealing with is the worst I’ve dealt with in years. I know that a focus on fitness is what has reduced my down time, my days feeling hurt enough that pains and discomfort are constantly on my mind. However, the lack of these experiences over the last few years amplifies just how much this bothers me right now.

Yet while the pain is bothersome and pretty consuming, I am thankful that this is now an anomaly and no longer the norm. I’m thankful that I can still get some exercise in and maintain my fitness enough that I’m not having to start over when I recover. A commitment to exercise even when I’m struggling, and to be smart enough not to overdo it or exasperate the injury, helps me stay focused on my long term fitness goals.

It’s not about giving 100% a hundred percent of the time. It’s about showing up every day and doing something to care for myself. Some days that means pushing what I can do. Some days that means choosing one part of my routine to do at maximum effort. And some days that means doing the bare minimum. What’s not a viable option is opting out.

Realistic targets

Whenever I see people get on diets or start jumping into crazy workout schedules I think about how long they will last? Is this a lifestyle change or a temporary change? And often the ones that are temporary are focused on unrealistic targets that they are very unlikely to get to.

Have a listen to James Smith’s TikTok about ‘Optimal’ targets (oh, and be prepared for some f-bombs and colourful language):

I wrote a post recently about optimization rather than maximization, and it was somewhat similar, but this really hits the nail on the head.

Good habits, optimizing small patterns of behaviour, and living a good life without ridiculous sacrifices or hours upon hours of relentless dedication. Not 3 hour a day workouts, but at least 45 minutes five days a week. Not broccoli and chicken every day, but being thoughtful about junk food and making smart choices.

Not unachievable targets, but realistic goals over long periods of time where you’ve maintained good habits for eating, sleeping, and working out. Fit for life, not looking fit for my holiday bathing suit. Healthy living, not perfect diets and workouts. Because when the bar is set too high, when you believe the fitness magazines that tell you how to get a 6-pack in 6 weeks, you are not seeing thé tremendous sacrifices those abs require. We need to set a realistic destination, then enjoy the journey.

Dreams and goals

A few years back I had hoped to learn how to do an unassisted handstand for at least 30 seconds. But after a while I stopped training for it. I know I have the strength for it now, but I simply haven’t put the time in practicing the necessary skills. I could tell you all kinds of reasons why I never followed through, but the reality is that anything I share would be an excuse I could have avoided or worked around. So what’s the real reason? It was a dream but not a goal.

I like the idea of it, I’m just not willing to do the work. In the time since then I’m fitter, stronger, healthier, and I’d even say more capable. But I didn’t give it the time it needed. I didn’t put in the required work. Maybe one day I will, but not right now.

Sometimes it’s hard to admit to yourself that a dream was just that, a lofty idea about something that might happen, and not an actual goal. But admitting this is quite comforting in a way. I have hit a lot of health-related targets in the past few years, I’m happy with my progress. Sure I could beat myself up about failing to achieve a dream… or I could realize that not every dream is something I have to strive for.

This isn’t trying to make the point to give up your dreams, or to strive. On the contrary, it’s to recognize that when you have too many things you are dreaming about and trying to bring into reality the less likely you are to achieve any of them. I think the questions to ask are:

Do I really want this?

How hard am I willing to work for it?

What’s the next step?

And,

What’s the plan?

Because a dream won’t become an achievable goal until you can answer these questions, implement a plan, and develop the habits that dedicate time to your dream. Some things are better left as dreams, while others should get the time they deserve. But that shouldn’t stop you from dreaming… just know the difference.

Every single day

Some days it’s really hard to start writing. Today I stared at a blank page long enough that I realized I’d get nowhere stating longer, and so I did my meditation first. Then I thought, ‘I’m the only one that cares about my streak of writing every day, so what if I skip a day?’ And that was the right question to ask myself.

“So what if I skip a day?”

Well, it’s not just about breaking this streak, it’s the permission I give myself to be a streak breaker. It’s the identity that I’ve created that gets broken, not just the pattern. I’m a daily writer, I commit to writing, to putting something creative out into the world. Some days it won’t be great. Some days it will feel like a chore. Some days I’ll stare at a blank page for too long. But every day I’ll write.

“So what if I skip a day?”

If I do it intentionally, I’m opening a door to not being a daily writer. I’m giving myself permission to make exceptions every time it feels tough. Some days you just have to show up. It doesn’t matter if it’s going to the gym, dragging yourself to work on a day when you just want to stay under the covers, heading to a practice you don’t want to go to, or writing every day.

The blank page can be daunting, but it’s not scary, it’s just hard to look at. It’s not a beast, it’s a gremlin. And it’s not blank if you get one sentence down with a commitment not to erase that sentence until you are ready to replace it.

Daily writing is an identity based habit not a calendar based habit. I am a writer, and I can only say that if I’m writing. I live an active lifestyle, and I can only say that if I’m consistently staying active. It’s not about the act as much as it is about the identity. This is who I am. I show up, I get it done, and I know that I’ll do the same tomorrow. Skip a day? That’s a choice somebody else gets to make, not me.

Consistently showing up

It’s no secret that I’m a huge fan of Atomic Habits by James Clear. I’ve listened to it twice and have white-boarded some ideas I hope to share with students as soon as things settle down a bit.

So when I saw that James was a recent guest on the Tim Ferriss podcast, I had to start listening.

Yesterday morning after waking up a bit later than usual, and taking a little longer than usual to write, I wasn’t sure if I had time for my workout. But rather than skip it, I decided to do a 10 minute row instead of 20 minute stationary bike, and then do 3 quick sets of tricep pull downs with elastic bands rather than weights… Less than the usual plan, but a workout nonetheless!

As I was rowing, I was listening to the podcast and came across this gem of a quote:

Here it is in-text quote:

The first thing is I give myself permission to reduce the scope but stick to the schedule. So if my typical workout takes 45 minutes, but I only have 15 that day, it’s easy to get into the story where you’re like, ‘Ah, I don’t have time to do it all, like why bother?’ But instead, I try to remind myself to reduce the scope and stick to the schedule, and there’s been a lot of days where all I have time for is to go in and do a couple sets of squats, but I’m glad that I did that rather than doing nothing, and it counts for a lot to, like, not throw a zero up for another day. In a sense, in the long run I almost feel like the bad days matter more than a good days, because if you showing up on the bad days, even if it’s less than what you had hoped for you maintain the habit. And if you maintain that habit, then all you need a time, so it counts for a lot. You also prove to yourself, you know, you can look yourself in the mirror at the end the night, and be like, ‘You know what, circumstances weren’t ideal, situation wasn’t perfect, but I still found a way to show up and, you know, like get some reps in today.’

It was so timely for me to hear this. I was on the row machine on a morning where I had reduced the scope but stuck to the schedule. I couldn’t do what was ideal, but I didn’t skip the workout. I showed up. And hearing this I went from feeling kind of guilty that I was cutting my routine short to realizing that I stuck with it. I did it anyway. I didn’t have a zero workout day. Because in the end consistency really matters, and a lighter, faster workout is still a workout.

Now if you’ll excuse me, it’s time to get on my exercise bike and put a bit more time into my workout today.

Workout whimper, not bang

We spent almost a full two days getting to Spain, having booked our trip to Paris first, then deciding to continue on to Barcelona rather than staying in France where my oldest is living. I was up at 4am on the Saturday morning and we didn’t get to our final destination until almost 8pm Sunday. I obviously didn’t get my workout routine in, then the next two days I woke up early and did pushups and leg raises to check off my daily workouts. I wrote about this in a post, The long game, and finished that post saying:

I’m not trying to run ultra marathons or have a bodybuilder physique. I’m actually going to let myself let loose and eat a bit more gluttonous while on vacation. But I’m also going to find time to exercise, I’m going to return home and be more thoughtful about my diet after my vacation. I’m going to keep playing the long game and not worry about minor fluctuations in my schedule. Because while there will be fluctuations, I’m going to keep a schedule of writing, meditation, and exercise. I’m not looking for quick gains, I’m just working on staying on a healthy path, knowing positive results are still to come… in time. Perseverance and the long game are the path I’m on.

But here is the confession, while I’ve done a lot of walking since then, I haven’t done my fitness routine at all and have only meditated a couple times. I’ve been out late with my family, and not waking up to do my routine. I’ve maintained my daily write, but mostly on the go, and when my family shops, or when we have down time between planned activities. My lack of exercise was more than a minor fluctuation, I’ve gone 10 days without a workout, which is the longest break in my streak since I started tracking in January 2019.

I’m not beating myself up about this, I’ll be back on track when I get back home. I just wanted to share because I think it’s important to share that while I’ve been on a pretty amazing fitness journey, it can have bumps and things don’t always work out as planned. After three years of dedication 2022 is ending on a whimper, not a bang, and while I’m on the worst streak of my 3 year journey, I’ll be back to my routine in the new year.

Things don’t always go as planned, and while things haven’t been great in the short term, I’m here for the long game and this blip will be over when I get home tomorrow… well maybe the next day since with time zone changes tomorrow will be longer than 24 hours and spent mostly on airplanes. The point is, I failed to keep a workout and meditation schedule while vacationing with my family, something I won’t get to do too often anymore now that my daughters are 23 and almost 21. I know I could have done more, but I didn’t. Things didn’t go as planned and that will happen. It did happen, but it won’t define any lasting pattern and I’ll be back at it in no time.

The long game

Playing the long game is often referenced in sports and revenge. ‘Wax on, wax off’ for the Karate Kid, with thousands of repetitions leading to skill improvement.

Or one of the best ‘long game’ movies I can think of, Fresh, where a young kid makes strategic sacrifices to get him and his sister off of a dangerous path.

It’s 3:30 in the morning and I’ve been up for a couple hours. My plan to stay up and adjust to the new time zone after my long trip to Barcelona failed. And so after 2 days of travel with no exercise I decided to work out. 5 sets of 20 pushups, leg raises, and crunches. Then a meditation. Right now I’m writing this listing to some 432 hertz music and I’m going to try to go back to sleep for a few hours.

I decided to write this first because the meditation I did on the Calm App with Jay Shetty was about perseverance, and while I listened I could see my reflection in the glass balcony door. In the reflection I saw my shoulders, trapezius muscles, and physical outline clearly, while my features were less visible in this not-so-perfect reflection. I noticed that over the last 4 years I have really transformed my body.

Four years. Not 3 or 6 months, not even 1 year, four. I started my fitness journey with a calendar on January 1, 2019. This was my reflection after a year. The path has been a tiny bit bumpy, but overall extremely consistent and without any significant injury as a result of my fitness regimen.

So often people (including me in the past) go on fitness binges and/or eating diets. It’s a race to see results. And while results can come from these brief attempts to improve, unrealistic fitness plans and unsustainable diets eventually lead to a point where they can’t be sustained.

I’m not trying to run ultra marathons or have a bodybuilder physique. I’m actually going to let myself let loose and eat a bit more gluttonous while on vacation. But I’m also going to find time to exercise, I’m going to return home and be more thoughtful about my diet after my vacation. I’m going to keep playing the long game and not worry about minor fluctuations in my schedule. Because while there will be fluctuations, I’m going to keep a schedule of writing, meditation, and exercise. I’m not looking for quick gains, I’m just working on staying on a healthy path, knowing positive results are still to come… in time. Perseverance and the long game are the path I’m on.