Writing is my artistic expression. My keyboard is my brush. Words are my medium. My blog is my canvas. And committing to writing daily makes me feel like an artist.
It’s fascinating how much of weight training is mental. I’m simultaneously an athlete who can push my body to a level that surprises me, and the loafer who can’t eke out one more rep despite still having gas left in my gas tank. One minute I’m forcing myself to get one more weighted pull-up done, straining with everything I’ve got to get my head above the bar. A few minutes later I’m quitting on weighted step-ups, because mentally, rather than physically, I’m done.
What I’ve mastered is showing up. What I’m working on now is maximizing my gains. That doesn’t mean being stupid, lifting too heavy, and hurting myself. What it does mean is making my sets count. Making my reps count. Making my workouts efficient and effective.
How does this look when I’ve mentally quit on a set too soon? Maybe it means a 4th set. Maybe it means a lighter weight and more reps. Maybe it means giving myself permission to let that one set go and come back stronger the next set… or if need be the next workout. Awareness is the first step. The next step is being intentional about what I do next.
If I’m going to see the gains I plan to have in the next year, I’ve got to push a little harder than I have been. Pushing in a smart way is going to get me to my goals… injury free.
It started January 1st, 2019. I was almost 30 pounds overweight and I decided that I’d had enough of working out, getting busy and lazy and not working out, and yo-yo-ing between these two states… while progressively getting further out of shape.
In my 1 year video reflection, back in late December 2019, I was able to share that I’d basically lost the 30 pounds and was back on track for staying healthy. Now, years later, I’ve put back on about 12 pounds, but a completely healthy 12 pounds. I’ve added almost an inch to my biceps, I have great definition on my (still skinny) legs, and my shoulders/traps are probably where I see my biggest gains.
Here are my key stats this year:
Workouts – defined as a minimum of 20 minutes cardio and some weights (unless it’s a Coquitlam Crunch day when I don’t usually go weights).
Meditation – At least 10 minutes, usually 15 or 20 minutes guided meditation on the Balance App.
Daily-Ink – Daily writing on this blog.
Writing/Creating – Intended to be for writing beyond my blog regularly but mostly just tracking conversations with my uncle.
Workouts: 326 days or 89%
Meditation: 313 days or 85%
Daily-Ink: 366 days or 100%
Writing/Creating: 53 days or 14.5%
Reflections:
Workouts: I’m actually setting a goal to work out less in 2025. I’ve made some good gains and think they can be better if I gave myself more rest. This is especially true for my legs. I think working out cardio 10-12+ days in a row is limiting my leg recovery time needed to see them grow a bit more. Lack of rest might be why my legs are a lot stronger but still skinny. For upper body, many of my workouts are just a single muscle focus, and so I usually get enough rest between hard sets for specific muscle groups.
Meditation: These could have been qualitatively better this year. It’s not an issue of volume but definitely one fit quality. In 2024 I found that writing was taking me a bit longer in the morning, and so a lot of times I ended up doing a walking meditation on the treadmill to make up the time. That said I’m not convinced that those meditations were necessarily moving me towards my meditation goals as much as dedicated time would.
Daily-Ink: I’ll keep my blog going another year. And while I’ve basically maintained daily writing for 5 and a half years, I still want to track it.
Writing/Creativity: The largest area for growth is in being creative. I’m going to do a couple things to improve this. First, I won’t be counting conversations with my uncle, even when we are recording them. What I will count is video editing of the videos he and I record, as well as writing not related to by blog. A goal related to this is less social media time… Reducing distractions and focusing on creativity. My writing/creativity goal will be a minimum of two days per week, 104 days a year, or basically doubling last year’s total while not counting the vast majority of days I would have tracked last year. I won’t meet my uncle less often, I just won’t be counting these Zoom visits as part of my creativity goal.
Ultimately I want to see two outcomes this year that will result from my tracking above:
Gain 7-8 pounds of muscle. This is a big jump for me. In my 30’s and 40’s I had a hard time maintaining a weight of about 153 pounds. If I worked out consistently for several months I’d get my weight to 155 but struggled to put good weight on beyond that. When I stopped working out I’d drop a few pounds and sit closer to 150. By December 2018, at age 51, I’d (unintentionally and without awareness) let myself go and weighed just under 185 pounds, with all of that extra weight being unhealthy. After year one of my healthy living goals (reflection shared again here) I was back down to around 155. Now I fluctuate around 167-169 pounds and would like to bring that to 175 pounds. Basically, it took me about 5 years to gain 12 pounds of muscle and I want to add 8 more this year. Increased protein and more dedicated weight training will get me there if I maintain my positive habits and get a bit more rest between (harder/smarter) workouts.
More creativity. I think 2 days a week of doing something creative is realistic and attainable. Reducing social media distractions will be key. I’m going to automate my blog going into social media, and add time limits to all socials for Monday to Friday as a starting point. I’ll see how that works and re-evaluate my success after a month.
Finally, one more goal unrelated to my tracking will be a reading goal. Watching that December 2018 reflection video again I was shocked that I listened to 26 books that year. I think this year’s count was 6, with 3 partial reads to finish, although I did listen to a lot more podcasts. I want to improve my book count. I think this will also help with my creativity.
One final reflection: Overall I’m pretty damn proud of my 2024 stats above. Yes I have some ambitious goals ahead of me, and I’m always pushing to improve… but that doesn’t take away from the fact that I’ve been on a 6 year journey from an overweight and unhealthy 51 year old to a 57 year old who hasn’t been this healthy and strong since I was an athlete in my 20’s.
My ultimate goal is a great healthspan to go with my lifespan. I want to be able to do things in 20 years that most 77 year olds can’t imagine doing. I want to be hiking, traveling, and living a vibrant, healthy life well into my senior years. I think I’m on the right path.
Have you ever gone to a meeting and wondered, “Why am I here?” Or questioned why the meeting wasn’t just a memo or an email? Are there ever times when your schedule can be filled with meetings such that there is almost no time to get anything done? Then one day you look at your schedule and you notice an entire day with no meetings.
If that happens to me, the first thing I think is, “I’m going to get so much done!” And that ends up being half true. Why only half true? Because the void in the calendar gets filled. Interruptions, distractions, and work getting done but stretching to fill the space faster than you imagined.
There is a sweet spot where the spaces between meetings is ideal. If the gap is too small, it’s hard to get anything meaningful done. If the gap is too big, it needs to be filled with intention… there needs to be a goal that is calendared in the space. Or the space gets inefficiently filled. That’s not to say I’m wasting time, but I’m not getting bigger, more ideal, tasks done unless they are planned.
It’s easy to fill time doing stuff that needs to get done, but not necessarily doing the things that really move me or my team forward. It’s easy to fill the in between spaces with tasks, not goals, with busywork not work that I want to do.
The things I must do crowd out the things I want and hope to do. My calendar fills, the spaces in between get filled. I stay on top of what needs to be done but struggle to get the things I hope to do done. Those items often get rushed or not done at all. Unless I fill the spaces in between with intention, they get filled with tasks. necessary tasks, but not the only tasks I want my day filled with. The key is to fill my calendar with intentions, not just meetings.
“To one person second best is amazing and to another it is the first loser. It’s the same medal, but it means so much more or less, depending on what they believed they could achieve. It’s a good reminder of what our expectations do to our experience.”
My focus was on gold and silver/first and second place. Manuel Are responded in a LinkedIn comment. He left a wonderful story of EJ Obiena, who was the Philippines representative to the Pole Vault Event in the 2024 Paris Olympics. Obiena placed 4th. Manuel concluded the comment saying,
“Obiena’s emotional response and remarkable progress from 11th to 4th place prompt a reflection on the nature of success in sports. While medals are tangible rewards, the essence of athletic endeavor lies in continuous improvement and the courage to compete on the world stage. His achievements have not only brought attention to pole vaulting in the Philippines but also inspired countless young athletes to dream big. Obiena’s near-miss should be viewed as a stepping stone toward future success, embodying the qualities of a true champion.”
Indeed Manuel, 11th to 4th is a massive feat, and to do this would be the equivalent of winning gold to that athlete with the new achievement.
I think what we are both describing is that the measure of success of the outcome depends on the expectations… and success doesn’t always include winning a medal.
Student leaders at my school planned a movie night and I ended up leaving school a little after 9pm last night. After I got home I decided to have a hot tub. With headphones on I slowly submerged myself, got comfortable, and put on some focus music on my meditation app. Why focus music? I was planning to do a meditation, but I was too tired and decided to reflect on the week rather than meditating, or listening to a podcast or to my book. I thought about a couple exchanges I had this week. One was feedback from a student. I love being in a school where students can give me candid feedback. In fact, we discussed radical candour and I have to say that the feedback he gave was very insightful. The other reflection is one I won’t share, because it would be too easy for the people involved to know that I was talking about them, and it’s not appropriate for me to share.
That second reflection came shortly after I restarted my hot tub (after the 20 minute auto shut off). I thought I was going to sit for another round, but minutes later I felt too hot and that I was done. Yet, there I was pushing myself to stay in a bit longer. That’s when I realized that I was battling myself for no good reason. I was done, but I had just restarted the hot tub, and in my head it was my ‘duty’ to stay in it longer. This of course is a ridiculous thing to think, but I thought it. Then I reflected on how often we do this to ourselves.
We push to finish… almost everything.
Crappy movie? Watch it all anyway. Why? Maybe it will get better? Or ‘I’ve invested this much time, may as well see it through to the end’.
Eating a meal? I’m stuffed but there are still 4 more bites… May as well finish my plate. Or, ‘I don’t really want fries, but it was part of the meal deal, so may as well eat them’.
An online survey. A game of solitaire when you know you aren’t going to win. A boring book. A career. A course you thought would be interested, but turns out to be boring and unfulfilling.
There are a lot of quotes and adages about sticking with something, showing grit and fortitude, and not being a quitter… but there is a difference between quitting or giving up, and being smart about recognizing when something is no longer benefiting you. This is especially true for things where the only person expecting you to finish is you. Why force yourself to finish a book that you know you’ll end up being disappointed reading? Why stuff yourself with those last 4 bites? Sometimes we need to give ourselves permission to leave a little bit undone.
_____ As an aside, the Northern Lights were out last night like I’ve never seen them before. (See my Facebook post.)
I’ve written quite a bit about creating good habits and using time well. It’s a focus of mine because I find my work day gets absorbed in a whirlwind of busyness and interruptions, and I get home after a long day, exhausted. So using time well matters, and there is always room for improvement.
But time has limits. Time is limited.
These are a few things I’d like to do if I had the time:
Podcast – I really enjoy listening to podcasts, and I also enjoy making them. But my last one was almost 4 years ago, and I find editing them time consuming and they are a lot of work for one person.
School visits – I would love to travel to innovate schools and learn about them.
Connecting- I’d love to spend more time with friends.
Video editing – I have a personal video project I’m doing for students at my school and a fun video project I’m doing with my uncle and they both require a fair bit of editing time.
Writing – I have 3 book ideas, but it’s hard for me to get sustained writing time. I’ve considered stopping my Daily-Ink and using this time to write other things, but I don’t consistently spend a lot of time writing these and it’s harder to continue an idea for short bursts daily than to pick daily short topics.
Traveling – it’s a big world and I’ve seen very little of it.
I could go on but I think I’ve made my point. It doesn’t matter how efficient I get, I will still wish I had more time to do the things I’m passionate about, the things I’m interested in doing… if only I had the time.
The trick isn’t to try to get everything I want to do done. The trick is to create opportunities to do some of these things, and to commit to them fully and in a way that I enjoy doing them without beating myself up for not doing all of them. It’s about not wasting time being inefficient or lazy, but also not running myself ragged and feeling like I’m rushing through time, not getting enough done.
Yes time is limited. And so it is to be enjoyed and not spent worried about what isn’t done, or what still needs to get done. Time is not just limited, it’s also precious.
It has become abundantly clear that the old adage that, “Knowing is half the battle,” is a pile of BS that should never have become a knowable quote. People know that smoking is bad for them; they know that second serving of desert is not a good idea; they know that they should work out. The only time knowing matters is after a life-threatening experience, a kick in gut that says ‘get your shit together or else.’
Prior to that, knowing is maybe 5% of the battle. Doing is the real threshold to get more than 1/2 way to the goal you are hoping for.
Doing something to change, no matter how small, is how you get to the goals you want to achieve… to accomplish positive change.
What you do could be less than 1% of what you hope to accomplish. It could be a small step in the right direction. It could even be an initial step in the wrong direction (but with the right intention). What matters is action.
Doing is more than half the battle.
Change doesn’t happen because you know it should, it happens because you took action.
“You don’t need more time, you just need to decide.”
I have goals that I set, and that I hit. I have other goals, call them lofty, call them challenging, or call them unrealistic, that I don’t tend to hit. Two examples of lofty goals include doing pistol squats, and doing 30 consecutive pull-ups. These are really difficult goals to achieve, they involve considerable effort, and diligent practice… and the practice is hard, it hurts. And yes, they take time.
But time isn’t the issue. I can find the time. I can do less of some activities and put more dedicated effort into these goals. So why don’t I? I haven’t decided that these goals are important enough. I haven’t decided that the pain and effort necessary to accomplish these goals is worth doing.
These aren’t real goals (yet?), they are wishes. I will be denied success because I haven’t decided that I’m ready to put in the time and effort required. I haven’t decided, and so I will not achieve.
I did a set of 15 pull-ups yesterday, followed by two sets of ten. Every set ended with my will power quitting before my body. I am not ready to put my body through the pain required to reach 30. I’m not mentally ready for the pain. Ultimately I’m not ready to push to 18, then 20, then 22, and so on. I simply haven’t yet decided. Of course even if I decided, 30 might be unrealistic, but I won’t know until I decide to try… first I just need to decide.
I know setting goals works. I have a few fitness goals and they inspire me to work harder. But I’ve never really been someone who sets a lot of goals and I am not overly goal driven. I can remember teaching students SMART Goals and watching them create goals that I just knew they wouldn’t hit… SMART or not.
Habits are what get you to your goals. Habits are the repeated patterns that lead you to improvements. Goals are just lofty ideas until you build systems and habits that move you towards them.
A career goal doesn’t happen if you haven’t built solid habits and routines to consistently do your current job well.
A diet weight is a goal you want to hit. A habit of regular exercise and a habit of eating well are what get you there.
Goals are important, but it’s the habits you create that get you to those goals.
I’ve learned a lot about setting goals and keeping them since I started my Healthy Living Goals back on January 1st, 2019.
I picked up the book Atomic Habits around then, and it both reinforced some good systems I had in place and also gave me new and powerful insights to keep my good habits going. I used a year-long calendar to track my goals and continued doing this for ’20, ’21, and ’22, but decided I didn’t need it for 2023. And while I did a fantastic job with my fitness. I did however develop a herniated disc in my neck that set me back quite a bit at the start of the year, but I came back with a new focus and feel that my body has responded and recovered. But on a less successful note, I totally let my meditation commitment slide.
For 2024 I’m going back to my calendar, and I’m publicly sharing my goals, because I know it’s a good external motivation for me to make my goals public. Here they are:
1. An average of 6 workouts a week. 20 minutes of cardio, stretching, and at least one body part pushed to 3 hard sets.
2. Meditation: A minimum of 10 minutes daily, and one day for longer than that, (tracked with a black dot on my daily sticker when I at least double the 10 minute minimum).
3. Writing my Daily-Ink every day… Continuing my streak from July 2019. While this is already a consistent daily habit, I think it’s great to have one goal on my calendar where I have a continuous streak running.
4. More writing/creating: My goal will be to write, or edit videos (a project with my uncle), or doing something creative, 3 times a week for at least an hour. Most if not all of this will be on the weekends, but I also plan on making more time for myself daily.
How will I find more time in my week? I plan on being on my phone less. A lot less. I haven’t always been great with my phone habits but I think it got worse in 2023. I’m going to cut my scrolling. I’m going to start writing blog posts on my laptop rather than phone. I’m going to schedule time when my phone is on the counter rather than on me.
I rarely watch TV, I don’t watch sports, I think I can meet my above goals by sticking to current habits and just using my time better. I’m writing this (admittedly on my phone) on New Year’s Eve. I tried before, but unsuccessfully, to write at night rather than in the morning, so that I have more time for things like meditation and stretching when I wake up.
So there you have it. I do have a few physical goals beyond regular workouts. But having just spent 6 and a half months getting my left arm (almost) back to full strength, because my herniated disc pinched a nerve that seriously impinged the strength of most exercises I did with that arm… I consider these goals secondary, and may cautiously change these if they push me too hard.
These goals include:
30 pull-ups (I did 15 today for my first set and 10 on a second set). When I first had this goal it was also along with the goal of 60 pushups… I did that one morning last month. 💪😀👍
Bench 225 lbs (two 45 plates on each side of the bar). This is something I did (albeit not for full sets) at the start of the year, but I have a way to go to get back there, and even further to be doing full sets at that weight.
A 30 second unassisted handstand. I have had this (unattained) goal for a number of years. I was on a roll until a minor shoulder injury, then never got back to trying.
Again, these are goals that may change but I wanted to put them ‘out there’. My fully committed goals are the 4 numbered ones above. I’m truly excited about what 2024 has in store!
