Tag Archives: healthy living

Recovery time

Leave a reply

I’m so frustrated dealing with injury recovery. I feel like I’m living my life in recovery mode.

Sciatic pain: 4 months of limited cardio, stopped my weekend walks for 5 weeks, and while now pain free, I am still coming back slowly so as not to trigger it again.

Golfer’s elbow: Ongoing. It reminds my that it’s still there every few days.

Teris major (the muscle behind the deltoid on my right shoulder): No idea how I injured it, but it stops me from getting a good night’s sleep, and has forced me to take it easy on all kinds of exercises to avoid pain.

My buddy is coaching me on keeping the weights I do down and focusing on good technique. I’m actually listening rather than being a stubborn fool who just pushes through pain like I’ve done for decades. But, dang, this is mentally tougher than actually pushing myself.

I’ve spent my athletic life being the underdog. I was the smallest kid being picked last on teams until Grade 10. Playing water polo and having the most inefficient swim stroke made me one of the slowest players in the pool… who had to work harder than anyone, with less rest, on every swim set.

I got accustomed to pushing hard to compensate for my shortcomings. What I lacked in talent I made up for with heart and effort. I learned how to push myself… hard! And now I know that this is not the way forward. Now I have to be smarter than to push through pain and injury. I need to be ok with showing up and doing the work that will protect me from future injuries rather than bring them on.

It’s so much easier to say than to do.

If I’m honest, this sucks. A few days ago I mentioned that I’d like to go one week injury free, I concluded in that post,

I’m reminded of the quote, ‘Choose your hard.’

When I’m sedentary my back aches. When I’m working out, different muscles choose to ache. Well, I guess I just have to choose my ache. Yet I’m actually not joking when I say, when I beg, can I please get one week ache free, just to know what that’s like.”

Being constantly in recovery mode is not the kind of hard I want, but it’s the kind of hard I have to face right now. Progress currently isn’t getting better or stronger, it’s not losing ground while I let my body heal. The trick is not to injure anything else in the process.

Simplify rather than shrink

Leave a reply

I don’t remember where I heard this, but the concept has been on my mind recently:

Simplify rather than shrink.

The idea is that retirement doesn’t necessarily mean becoming less, but rather doing less. No I won’t be going into work anymore, and the titles and responsibilities will be less, but that doesn’t mean who I am will shrink. It’s way better to perceive the changes as simplifying my life. I’ll be able to wake up later than 5am, I won’t have to rush my morning workout, or race to get my writing done. On the contrary, I can work out for longer and write more.

I don’t have to rush the making of dinner, or choose a meal based on speed of preparation rather than preference. I won’t have to give up the quality and healthiness of a meal for convenience. I can also commit to some projects mid-week rather than waiting for the weekend.

This isn’t a shrinking of what I do, it’s expanding the things I want to do, while also simplifying my life. It’s removing the commitment to a job that can sometimes take 10 hours of my week day and creep into weekends, (if not in workload then at least in mental energy).

This frame of simplifying rather than shrinking is one than I think works for me. It’s a metaphor that allows me to get excited about my upcoming retirement. It allows me to see retirement as a wonderful opportunity to expand the use my time on things that allow me to be more of who I want to be. There will be no shrinking, there will definitely be some simplifying.

6am Gym Goers

Leave a reply

I’ve been going to a gym, rather than doing home workouts, for about 5 months now. My usual time is to get there by 6am. One thing about the 6am crowd is that they are dedicated. You see all the same faces almost every day. And, you start to acknowledge the regulars when you see them. 

I always see one guy who paddles with a weight like he’s paddling a canoe. He does a lot of exercises I don’t really get… but he’s there every day doing his routine. There’s little miss cardio who attacks the elliptical for long periods and at a pace that I could never maintain. There’s the calisthenics dude that pushes his body to the max on every set he does, with an effort that I’d struggle to maintain day-after-day. There is the somewhat self-conscious overweight guy who keeps to himself, who works hard and ends his weight session on a stationary bike. There’s the old guy (I might call him that, but he’s probably just a few years older than me) who chats up everyone, and is always smiling. There is the girl who does RDL’s with such a perfectly straight back that I think you could use her back as an ironing board – impressive! There are two couples, the younger ones work out together, the older ones are obviously together but don’t spend a lot of time on the same machines and do completely different workouts. I could go on and on… because I don’t just see these people once in a while, there are there every weekday. 

I often wonder what their back stories are? What got them to be diehard gym goers who are so dedicated? What makes them push, what makes them commit to consistency? Showing up consistently and dedicating regular time to being healthy is a life changing habit. It doesn’t matter if a person is trying to build muscle, increase their max VO2, or just in maintenance mode. It doesn’t matter if they do exercises that make sense to me, or if they struggle with good technique, or if they lift way heavier or way lighter than me. These gym goers have one thing in common… they start their day in the gym. I tip my hat to the 6am gym goer crowd. 

Persistent and annoying

Leave a reply

Three Sundays ago, at the start of the March break, I felt a cough coming on. The timing was awful since I was hopping on a plane to visit my mom & sister the next day. I spent 10 days away and had the cough the entire time. I’ve been home for 5 nights now and the cough still persists. The good news is that I did see my doctor and it’s not in my lungs. The bad news is that I coughed a lot last night and this isn’t going away.

There are a couple things that I find extremely frustrating. First, I’ve really been taking care of myself, and yet I still catch this annoying cough. My stress at work has been low, I exercise and eat well, and I supplement with vitamins and minerals. I understand that you can be healthy and still get a cough or cold, but I don’t usually have them hold on for so long.

The other frustrating thing is that I’ve been dealing with sciatic pain in my leg since December. It was finally receding a couple days before this cough hit me, and is completely gone now. Don’t get me wrong, this is great news after months of annoying pain that altered my everyday living. The annoying part is that I’m finally pain free, and I’ve coughed every day since.

I feel like I haven’t had a healthy day yet this year… and it’s already April tomorrow! I’m trying to stay positive, but I’m tired of this. Tired of sleeping poorly, tired of coughing fits, tired of throat lozenges kept stuck in my cheek, tired of people looking at me like I’m going to get them sick. Feeling unhealthy has been both persistent and annoying, and I’m really looking forward to feeling healthy again.

New achievement unlocked

Leave a reply

In my second year as a teacher, I got to work with Mrs. B, who taught my French class and co-taught PE with me. She was a gymnastics coach and she taught me how to do a muscle-up on the rings. For the next couple years I was the demo guy for this every time the gymnastics unit rolled around. I think the rings muscle-up is easier than doing it on a bar, because on the rings you can keep the rings close to your body, where you have more strength. Think of pulling yourself out of a pool with arms wide on the deck versus just in front of you, close to your body where you have more leverage.

Fast forward almost 25 years and add over 20 pounds to my body and I haven’t tried a muscle up since… and have never in my life tried to do one on a pull up bar.

That changed today.

I unlocked a new achievement. I attempted and successfully achieved a muscle up for the first time ever on a pull up bar. My warm up was some pull-up shrugs, followed by about 5 really high pull-ups. Then I went above the bar and lowered myself down from the top position of a muscle up a couple times. Then I went for it.

I also recorded this first attempt, not because I thought I’d make it, but rather to provide myself feedback to correct any errors. The video is a bit funny to me because I look like I’m in pain even before I started the muscle up. I was visualizing the move, thinking about using my back muscles, and I look anguished rather than focused. 

After my surprise success, I did it a couple more times. The first time I thought I’d try two in a row. I did the first one and didn’t even get close to a full pull-up on the second. Then took a long break and watched the video a few times.

My third attempt was the cleanest, then I stayed on the bar and followed up with 10 pull-ups as high as I could go, which was very high for the first few, degenerating to a struggle to get my chin barely over the bar on the last one.

Still, I couldn’t be happier with the results. I was expecting this to take me a month to six weeks to achieve and I hit it on day one! My new goals will be to be able to do more than one in a row and eventually to be able to do one without swinging my body. But for now I’m going to celebrate the win. My workouts have definitely been building my strength, and I think it’s pretty awesome that this 58 year old body was able to pull this off on my very first attempt.

It takes time to unwind

Leave a reply

It might have been slowed down a bit due to having a cold, but it has taken me a while to unwind this holiday. I always take a short while to get used to holiday mode, and not feel guilty for having a quiet day where I don’t do much.

Today I didn’t do much of anything. I spent a bit of the morning feeling guilty about not getting a workout in, and then late this afternoon I finally felt it… I felt unwound enough to just relax and enjoy doing a little bit of nothing.

The big plans for tomorrow are to head to a beach and rent some bikes to ride on the boardwalk. A busy day compared to today, but also, how chill is that for a day plan?

Now the holiday really begins. Now it becomes guilt free listening to a an audiobook for over an hour. I can just chill, and not feel like I should be doing something else. I can sip my morning coffee in the sunshine and feel like no matter what the day brings, it will be a good day.

I don’t have to fill time, I can just appreciate what I’m doing, while I do it… even if the thing I’m doing is nothing.

…And crash

Leave a reply

Day three of March break and my eyes and nose are streaming. The good news is that I don’t feel sick other than a little congestion. The bad news is, even if I’m not feeling awful, I’m still sick.

I’m tired of the pattern of getting to a holiday break and my body crashing. It’s a pattern I’ve seen too often and it has decided to repeat on my last March break.

Oh well, it got me again.

As I was reminded be a retired friend, March breaks from now on will be times to avoid holidays rather than go on them. My upcoming retirement will include not travelling at the most expensive times, when everyone else is travelling.

Now it’s off to bed with a handful of tissues and cold medication. I’m hoping some sunshine and rest will hurry this runny nose along. And I’m really hoping to avoid these kinds of crashes in the future.

Bad back

Leave a reply

At the end of Grade 9 I was 4’11” and at the end of Grade 10 I was 5’6.5” tall. I grew 7.5” in 1 year, and during that growth spurt my back torqued a bit giving me mild scoliosis. That year, and for a bit longer, my heals hurt. They couldn’t handle the extra weight I put on. A couple years after that, I started having issues with my back.

But I was young and full of energy. I dealt with back pain by just putting up with it… until it crashed on me, then I was basically in survival mode, incapacitated. I’d sleep on the floor with my feet up on a pillow or coffee table, and I’d take a combination of pain killers and alcohol to get me through 2-4 days of agony before I could get myself back to ‘normal’… with that normal being consistent but manageable back pain.

When I met my wife, at 28 years old, I was at a point where I’d been coping with a high level of daily pain for almost 9 months. It was debilitating. My wife, who was just my girlfriend at the time kept recommending her physio, and I didn’t really want to try someone else, I was getting massages and seeing a chiropractor, and thought I was doing enough.

Then one day I was feeling the pain more than usual. I used to ride my bicycle to work, but my back was bad enough that I took the bus. It was an unusual day where I had to sit in an all day meeting and my back couldn’t handle sitting all day.

I was in agony by the time I got on the bus headed home, and after I got on the crowded bus an elderly lady got up from her seat and said something like, ‘I think you need this more than me’. I declined, thanking her and saying that the last thing I needed to do was sit. This exchange hit me hard… an old lady got up to offer me a seat. How bad must I look for this to have happened. That day I asked my wife for the number to her physio.

That decision changed my life considerably. The physio had me doing these tiny movements to push my hips over to the left and after 2 sessions with him, I woke up one morning and couldn’t figure out what was wrong with me. I took a shower and I couldn’t shake this bizarre feeling. After the shower, I was shaving and it suddenly hit me… I wasn’t in pain.

In the 3 decades, since that experience, I’ve never had my back be as bad as that, but I’ve had some tough episodes. One involved a herniated disc in my neck that sent nerve pain down my left arm. Scroll back a few years on this blog and you will definitely hear me talking about it because it was really all I could think of for a few months.

And now again, for the past few months, I’ve been dealing with sciatic pain down my right leg. My new diagnosis: piriformis syndrome. Basically my butt muscle is squeezing my L5 sciatic nerve. I’m now waiting for an appointment with an anesthesiologist, who will likely give me a shot to ‘cool down’ the issue so that my physio work can actually teach me to keep that area more relaxed. But in the meantime, the pain is triggered, not by sitting, but rather by standing. Even a three minute shower is long enough to initiate the pain.

I’ve joked for years that my mind feels 20 years younger than my actual age, and my back feels 20 years older. A funny remark when I’m in my 30’s, which feels a bit scarier at 58. But if my back has taught me one thing over the past few decades it’s that if I don’t care for it well it will humble and age me.

And so, here I am in recovery mode again, in a slow but steady and dedicated way. I’m trying to stay positive, knowing that discipline and care will help me overcome my back challenges. No appointment scheduled yet with the anesthesiologist, I’m still waiting for the call… in a seated position as often as possible.

——

Update: It is NOT piriformis syndrome. My massage therapist and physio both agree that this is not the issue. I’ve had zero referral pain when my massage therapist digs into this muscle. It is DEFINITELY my L5 sciatic nerve, it’s probably coming from my spine/disc (which shows arthritis in the x-ray)… but the diagnosis above is not correct. 

Pushup update

Leave a reply

The goal was 3,000 pushups in February. My buddy Dave and I decided we’d do 120 a day over 25 of the month’s 28 days. However, when we were 15 days in and hadn’t missed a day, I upped the ante and said let’s do 3,500. Only a couple days later I missed my 120-a-day goal, and then missed it again the next 2 days as well. So I made up the deficit all in one day by doing 9 sets of 30.

Here is the final tally:

  1. 25+25+25+25+20 = 120
  2. 30+30+30+20+10 = 120
  3. 30+30+30+15+15 = 120
  4. 4*30 = 120
  5. 4*30 = 120
  6. 20+25+25+25+25 = 120
  7. 3*40 = 120
  8. 3*40 = 120
  9. 20+20+20+30+30 = 120
  10. 50+35+35 = 120
  11. 20+50+25+25 = 120
  12. 40+40+20+20 = 120
  13. 4*30 = 120
  14. 50+20+50 = 120
  15. 3*40 = 120
  16. 3*40 = 120
  17. 2*30 = 60
  18. 3*30 = 90
  19. 2*30 = 60
  20. 9*30 = 270
  21. 40+30+25+25 = 120
  22. 2*60 = 120
  23. 3*40 = 120
  24. 3*40 = 120
  25. 6*30 = 180
  26. 5*30 = 150
  27. 5*30 = 150
  28. 35+3*25+30 = 140

3,500 pushups in 28 days.

My goal this morning was to do 4 sets of 35 to get my last 140 done. (Since 28*120 is only 3,360, I had a few more than 120 to do the last few days). However, I did the first 35 in the gym after doing my warmup and stretching, then Dave and I did a heavy chest workout. I hit a PB (personal best) on bench press. Then we did heavy incline press, and finished with a superset of chest fly machine and push-ups, and the 3 sets of 25 that I did today were easily the hardest sets I did for the entire month. The last 30 were easy again, I only just did them with a nice long break after my workout.

It’s great to have small goals like this in addition to regular workouts. This is especially rewarding when I’ve had to put training for ‘Everesting the Crunch’ on hold due to sciatica pain in my leg. I’m doing my physio, taking painkillers, and following up with doctor visits, but standing for more than 3 minutes triggers the pain, and it’s hard to go through a day not standing. That said, pushups don’t require standing and so they have been a great goal, fully achieved with no pain.

I’m not sure what our next small goal will be, but if I don’t come up with one, I know my buddy Dave will.

More health data tracking

Leave a reply

A while ago my wife bought a Hume scale. You pull a handle with sensors up from the base, stand on the scale while holding the handle, and it gives health data far beyond what a simple weight scale does. That said, I’ve questioned the accuracy, and it definitely took some time to adjust, or should I say acclimate, to what it was reading about me.

The thing that really didn’t seem right at first was the heart rate, now with my Garmin watch to compare, I think it is about a heartbeat or two per minute above accurate, but that isn’t a drastic difference. The other thing I wasn’t sure about was body fat percentage, but I just did a scan at my gym that tends to be more accurate and it was pretty close there too.

One stat that all 3 sensors, the Hume, my watch, and this gym scale, all tell me seems to be accurate but the information is useless, and that’s BMI – Body Mass Index. The stats shared with me are 25.3, 26.0, and 25.2 BMI respectively and the Hume app says,

“25.3

High

A ratio of weight to height squared, widely used as a general health screening tool. It is generally regarded as an outdated measurement for health as it does not differentiate between muscle and fat. We have included it here for users which find it useful.

ⓘ Your rating is scored against medical and scientific benchmarks established for people your same age, sex at birth and height.”

And my watch bluntly says,

“Average BMI 26.0

Reducing your BMI to 21.9 can help lower your Fitness Age.

To help achieve this goal:

• Focus on both diet and exercise.

Cutting calories has been shown to be most effective for weight loss, but both regular exercise and calorie maintenance are important for keeping the weight off.”

However, further down in the description of BMI my watch also says,

“Keep in mind that BMI may not be a useful metric for everyone. Highly trained and muscular athletes, for example, may report high BMI numbers even though they are very fit.”

I don’t know if I’d call myself a ‘highly trained and muscular athlete’, but when my Hume app tells me that my body fat percentage is 14.8% and the fancy gym scale says it’s 14.6%, I’m definitely not cutting calories and trying to keep weight off… in fact I’m hoping to gain another 8-10 pounds this year.

All that said, I’ve learned that BMI is not a measure I plan on concerning myself with. And while it’s flattering to have such a low body fat percentage, I wouldn’t mind if that went up a bit while I focused on gaining more muscle. And so it’s good to have data to track but I’m not fixated on the numbers as much as the trends I’m seeing, as these numbers fluctuate.

I’ve learned that my diet does affect my weight and when I’m active I need to maintain my calories and especially my protein. I’ve learned that sleep affects my ‘health score’ and that sleep really is important for my strength, recovery, and overall health. And finally, as mentioned, trends matter more than concerning myself with daily numbers.

I’ve enjoyed tracking these and more data points on my Hume scale and Garmin watch, I do wish theses apps spoke to each other and shared data, but both put product loyalty (buy our watch AND our scale) over customer convenience. What I like is that I can see how my stats are trending, and while I do pay some attention to the numbers regularly, I’m not preoccupied or worried about them… which I think is healthy.