Tag Archives: fitness

The hill

I have my car in the shop so I rode my bike to work yesterday. It’s a really easy ride to work, with about 5% uphill, 15% flat, and 80% down hill. It takes about 10-12 minutes and I couldn’t break a sweat if I tried. Coming home is a different story.

When I leave work to go home, I cross the street corner the school is on and BOOM… there’s the nastiest of hills I have to ride on my whole trip. It starts easy, then turns and gets harder, then a steep bend that stays steep afterwards, then a slight bend and steeper yet. But then you can see a 4-way stop and what looks like the end of the hill, but no. On the other side of the intersection is still an uphill climb. It’s not as bad as before, but having just got on my bike and started to sweat within 3 minutes, it’s still feels tough.

From there, a turn onto a flat, main thoroughfare street for half a block, and a turn at the lights onto my street almost 2 km from home… and with the exception of one small dip and a flat last 100 meters, it’s all a gradual uphill ride.

I remember now why, despite living so close, I have chosen not to ride to work often. That said, none of this ride is that bad. It’s more mental than physical. It’s the issue of starting right on the toughest hill, and that hill progressively getting tougher. And since I’m a lot fitter now than in past years, it didn’t wipe me out. So maybe I’ll ride more often now.

One nice thing that is no longer an issue that used to deter me was having to lug my laptop back and forth, but now with everything I need stored in OneDrive and OneNote, I really don’t need to carry anything home. I have to ride this morning, car is still in the shop. Maybe tomorrow too. After 3 days, I’m pretty sure I’ll decide if this hill keeps me from riding regularly, or if it gets smaller in my mind and riding to/from work becomes a regular thing.

Resetting goals

I have been very good at setting long term goals for myself. My healthy living calendar is an excellent example of this. Since January 2019 I have gradually increased my daily workouts per week, and I’ve also meditated almost every single day. My goal to read or write for at least 20 minutes daily has become read and write every day since July 2019. And my goal of shooting arrows 100 days this year will be exceeded because I have already shot on more than 60 days this year. My long term targets have been hit and surpassed.

My short term goals have not been as successful. A year ago I decided I wanted to do a 30 second unsupported handstand, but my shoulder kept bugging me. I recently wanted to bulk up 10 pounds, but my eating habits have not been healthy enough to do this. I’ve wanted to work my way up to 30 pull-ups, but was stuck at 20, and although I eked out 21 on Tuesday, these last couple attempts left my upper back extremely tight. My massage therapist thinks I’m undoing a lot of the progress I’ve made in moving away from chronic discomfort/pain.

Not many 53 year-olds can walk around doing handstands, or can do 20, much less 30, pull-ups. I’ve spent 2 and a half years slowly dropping 25 pounds, and I want to add 10 healthy pounds to that, at a time when I’ve already added more muscle mass than I’ve had in 20+ years. These goals don’t make sense. They are lofty goals for someone half my age, and not goals I should be setting for myself.

All that said, while I need a reset, I also want to push myself and make some improvements. I’m just not sure what they should be? I might go back to handstands but rather than trying to push too hard and re-injure my shoulder, I’ll progress slowly, tracking gradual increases in my ability to do the preparatory exercises. Maybe instead of 30 pull-ups, I’ll work towards 3 sets of 12. And I’ll stay happy with my current weight, and maybe do something healthier like add meditation time to each day?

These are just thoughts right now, I need to think about what I really want to do, then set realistic timelines that allow me to see injury-less progress. Setting goals that stress my body out too much don’t seem to work well for me, but setting long term minimum expectation goals have worked amazingly well, and so I should really stick to what’s working.

Choosing to share

Yesterday I wrote ‘Choosing or observing?‘ In which I said, “How much time do we spend being observers of this world, mere victims of our circumstances, versus creators of our world, choosing our path and seeking out new experiences, new things that our senses can take in?“

On LinkedIn, Kelly Christopherson responded, “…I definitely need to be more active and choose to create and share more.”

I hadn’t though of creating and sharing at all when I wrote that post. I was thinking about time, focus, and attention, but not about the choice to share our work and what we do. I have an educational blog that I’ve barely contributed to these past few years; a podcast I keep wanting to, but rarely, add to; and a monthly email subscription that I haven’t written in over a year. I’ve also drastically reduced my sharing on social media. I’m not sure if this is just a phase I’m going through or if social media just feels less social these days?

That said, since July 2019 I have written and shared a blog post daily. That’s a year and 3/4 now of sharing something every day. I won’t lie, it has been a challenging commitment. I’ve written a few later than midnight and back-dated the post… I was still awake and consider this part of the day before, since I haven’t gone to sleep yet. Beyond that, I might have missed one or two along the way, but I don’t think so?

So, my educational blog and podcast have been pushed aside, and maybe I’ll try to get that monthly newsletter out starting after this summer, but I’ve shared something here on this Daily-Ink for well over 600 days in a row… and I don’t see myself changing this habit any time soon.

So, why did Kelly’s comment strike a cord with me? For a while he and I, along with Jonathan Sclater, shared our fitness adventures with each other. Recently, I’ve been going through the motions with my workouts, struggling to push myself, and I wonder if I shouldn’t start connecting with these guys again to help push me. I think it’s time to share a little more. To not just engage but interact, be more social, and share.

fitness slump

I recently gave myself a big fitness goal, and then the March Break hit. Week one I stuck with things, week two I took a lazy dive. I’ve been on that lazy dive for a second week and today was supposed to be the day I broke it and started again. It wasn’t.

My motivation seems to be at an all-time low right now. But I know what I need to do. I need to ‘let go’ of the goal, and just get my butt into my gym. I need to allow myself to go through the motions and feel low… but still get in the gym and do something. I didn’t get back to things today. I will get myself back on the treadmill and lifting weights, or doing chin ups, tomorrow morning. Sometimes it’s ok just to go through the motions, but it’s not good to let myself avoid workouts. When I do this, it becomes an unhealthy loop.

So tomorrow morning, I won’t push myself on the treadmill. I’ll do some low weight with high repetition exercises. I’ll add a sticker to my chart, and at least 4 more in the weeks to come, so that I’m back to 5 workouts a week. Hopefully some time this week or next, I’ll feel more motivated and get back to my goal… but for now the goal is to just show up.

New fitness goal

About 4 years ago I was the heaviest I’ve ever been. I did 3 months of the Ketogenic diet and lost 15lbs. I loved how I felt but I hated how antisocial the diet was. It is a lifestyle that’s hard to keep. I also started intermittent fasting and that did wonders for my mood. I used to get ‘hangry’, angry when I was hungry, but intermittent fasting seemed to change that and evened out my sugar levels and my mood.

I’ve been on a fantastic healthy living journey since I started my sticker chart at the start of 2019, (here’s a post and video after a year on this journey), and I’ve kept this up. But at the start of the school year I dropped a bit too much weight and actually ended up lighter than my university weight, despite working out 5-6 times a week. So I started drinking a protein shake in the morning and worrying less about fasting.

Now, 6 months later, I’ve gained about 5-6 healthy pounds back, but considering how hard I’ve been pushing myself, I should have gained more muscle mass by now. So I’m going to change a few things.

My plan:

1. Eat more and more often.

2. Two protein shakes a day.

3. Add creatine monohydrate and BCAA supplements.

4. Train with a focus on strength and pushing my muscles to fatigue… but also giving different muscle groups more rest between workouts

5. Stretch more and make sure I maintain (and hopefully improve) flexibility.

6. Drink more water.

My goal: Gain 7-10 pounds in the next 6-8 weeks, then reduce my food intake and go back to lighter weights with higher reps, and probably lose 2-4 pounds. I hope plan to end up at least 5 pounds heavier than I am now.

That might seem like a lot of work for 5 pounds, but it will be 5 pounds that I want and that I know that I can keep on. I was the same body weight, give or take just a couple pounds from about age 26 to my mid 40’s, if I got fit or unfit, the weight just shifted but didn’t change. It was only when I approached 50 that the unhealthy weight gain started.

I should mention that I’m also going back to the challenge I had with my brother-in-law. The goal was 60 push-ups and 30 pull-ups. I got to 60 push-ups (barely and not prettily) but I had to stop the pull-ups for a while. I have started back and last night I did 21. I want to hit 30 in the next 6 weeks as well.

So now I have set goals. I’ve made them public, and I’ve started on my path. I’m putting a reminder in my calendar for every Sunday to weigh myself, and a reality check reminder with a link to this post on May 18th. I believe that I’ll achieve my goals as long as I remember my age, and be smart about not pushing my body (and especially my back) too hard. On with the plan!

Sore from workouts

There are different kinds of soreness that your body can experience, and one of those is the soreness that comes after a hard workout. It’s an ache in your muscles that says to you, ‘these muscles were pushed hard’! And, it is felt even more the second day after you worked the muscles than it is felt just one day after.

I’ve been doing a fair bit of archery recently and so I hadn’t been doing a lot of hard workouts, because it’s hard to pull a 50 pound bow and aim it well when your arms are fatigued even before you get started. But this past week I knew I was going to shoot less and so after a couple months of taking it easy with my workouts, I pushed myself. Right now my triceps, my lats, and my quads are workout sore. Yesterday my chest was too, but that has subsided.

While it’s a feeling that lets me know that I’ve done a good job increasing my strength, it can also be a bit much when I’m feeling it in too many places at once. That’s a reminder that I don’t have to go into ‘all or nothing’ mode. That becomes a challenge as I get older. I cruise for a while, working out but not pushing myself too hard, then I go speed boat and full throttle for a bit, before going back to cruise mode. Overall, I’d have to say that I’ve been good at balancing this off, or evening it out, over the past few years. I think this is a lapse rather than a pattern.

So this morning I’ll focus on stretching, and moving my muscles with lighter weights to help the lactic acid move out of my sore muscles. And I’ll remember that while a little muscle soreness can be good, there really can be too much of a good thing.

Lessons from a 97yr old

This 2.5 minute video is an absolute gem! Meet Charles Eugster:

I’ve been on a fitness kick since the start of 2019, and I feel younger than I did in 2018. I know I won’t win the battle against old age, and that my abilities will decrease. But, I also know that I can live more vibrantly in my old age if I keep this up… and quite frankly the alternatives suck.

There are so many take-aways in this short video. Watch it again. Think about how Charles’ attitude could benefit you, no matter how old you are.

Tracking My Heart Rate

I’ve always had a slow pulse. When I was in my last year of high school I was in a pool training for water polo 10 to 12 times a week. When I took my pulse in the morning, it was usually between 32 and 35 beats per second. Now when I take my pulse, usually after my morning meditation, it tends to sit between 49 and 43 beats per minute.

It’s healthy to have a nice slow resting heart rate, but sometimes it can hinder me too. Sometimes, when I’m not active, I can feel tired and lazy. Especially after I eat a big meal. I think it’s because while my body focuses on digestion, my slow pulse doesn’t feed the rest of me enough to keep me going when I’m sedentary. So, I tend to move around a lot after lunch, because I’m not too productive sitting at my desk just after a meal.

I’ve recently been tracking my heart rate with my phone. As I mentioned, the first time is resting, after my meditation, the second time during my workout. The App works by putting my finger over the camera, with the light on. The problem is that I just had to switch phones and this new phone uses a camera that’s farther away from the light than my previous phone, and my measurement during or usually just after activity tends to fail and force a retry. This can happen several times and my heart rate is slowing while I do this.

I shouldn’t let this bug me. I can calculate my pulse without the App, but I like having it track my progress and it bugs me that I can’t get it to work easily. I’m going to have to try a new app, one that works for me, rather than fight me. I like tools to track my progress, that’s why my sticker chart works so well. So I need to find a new tracker, and surrender the fact that I paid for this App… which, while a nominal fee, wasn’t enough to keep my feeling frustrated on a regular basis. Our tools need to work for us, not against us.

Balancing fitness and wellness

On January 19th my brother-in-law and I bet that we would be able to do a couple fitness challenges by February 19th. The first one is 60 push-ups, and the second one is 30 pull-ups.

I began at a point where I was regularly doing 25-30 push-ups and 10-12 pull-ups, and felt that 60 consecutive push-ups was easy to get to, but the pull-ups would be a challenge. I was right, and while a week ago I was able to do 60 push-ups (the last 15 very slowly and more vocal than I would have liked), I was only at 18 pull-ups and knew I would struggle to hit my goal by the 19th.

Then my upper back started to tighten up. I have always had to take special care of my back, dealing with issues since I grew 7.5 inches in a year as a teenager. I have mild scoliosis, and deal with discomfort daily, and pain when I’m not caring for myself, or when I do something silly or accidental. This upper back pain wasn’t an injury feeling, just an overall tightness that wouldn’t go away.

So, last week Wednesday I had a very deep massage that was one of the more uncomfortable ones I’ve had in ages, and came home had a hot tub after dinner. In the hot tub, finally feeling normal, I decided I needed to give my shoulders a break and I paused my push-up and pull-up regimen. I’ve kept up my cardio, I took Saturday off, I took it easy yesterday, and will do so again today when I head down to my home gym after writing this.

The reality is that I’m stubborn and I plan on meeting the pull-up challenge eventually. I’m fitter than I’ve been in a couple decades. I’m lighter than I’ve been in a couple decades. And half a life ago I used to do 3 sets of 28 chin-ups with a 25lb weight hanging off of me. I know 30 pull-ups is something I’ll be able to ‘pull off’. The challenge is that I can’t live my life trying to meet unrealistic fitness goals, and feeling like my back is in a constant state of flexing too hard. I can’t sacrifice my wellness for a fitness goal.

I’ve been on a 2-year healthy living path. My back has been better than it has been in years, but I would still be lying to myself if I said my back didn’t give me issues. Stretching and very deep massage help a lot. Staying fit helps a lot. But over-exertion and pushing myself doesn’t help. I can progress and improve slowly, but I can’t race.

At 53, I don’t plan on slowing down and taking it easy. I plan on reaching new fitness goals… but I need to be the tortoise and not the hare. Slow and steady progress is what will benefit me, while pretending I’m youthful and invincible will cause avoidable injury. This will hurt both my overall wellness and my ability to not just improve but also maintain my fitness. I won’t be doing 30 pull-ups any time soon, but I will work to get there, and I believe it’s achievable… without sacrificing the well-being of my back.

Keeping Promises

Here is a wonderful and inspiring post by Dwight Carter, A Promise to Myself, For Myself.

Dwight decided on January 18, 2020 that he would do a workout every day for the next year, and he has now followed through on that commitment! In his post, Dwight says,

“I listened to a TEDx Talk called Winning the Mental Battle of Physical Fitness and Obesityby Dr. Ogie Shaw, and it changed my perspective on working out. One statement he made that resonated with me is, “It’s easier to work out every day than it is three days a week. Three days a week gives you too many decisions… If you are negotiating about which days to work out, it’s over.” That made sense to me. So, it was at the point that I promised myself that I was going to work out every day.”

I’ll be listening to Dr. Shaw’s TedTalk this morning on my exercise bike. Dwight goes on to share some tips that remind me a bit of ‘My healthy living goals year-end reflection, with 5 key tips‘. Those tips have allowed me to maintain my healthy living goals for another year, and I’m on track again this year.

Still, while I’ve blogged every day, and did 288 workouts last year, Dwight worked out every single day for a year. That’s impressive! Reading his post has inspired me. I realize that I’ve been slacking a bit. I’ve been waking up at inconsistent times, sometimes having to push my workout or daily meditation into the evening because the morning is too rushed. I’ve been less disciplined with my schedule.

While my goal is at least 288 workouts again this year, I’m realizing that I can do better by recommitting to my daily routine. I’m not changing my goal to daily, I already commit to daily meditation and blogging, but I’m committing to keeping my routine ‘tight’. I’m also going to stretch on my non workout days.

It’s absolutely inspiring to watch others meet their healthy living goals. I feel that Dwight has provided me with a boost at a time when, although I haven’t slacked off physically, I was beginning to slack off mentally. He has reminded me that a dedicated daily routine is what got me to meet my healthy living goals. This morning I woke up early, and I’m about to start my meditation at the time when I have been just starting to blog. Today I’ve rekindled the excitement about my routine. Thank you Dwight!