Tag Archives: healthy living

Silver lining vs grey cloud

I recently wrote this in a comment on LinkedIn, in response to my post, ‘Cruise ships and education‘:

“…the pandemic also has many thinking about coping and not thriving, being safe and not being creative.”

The pandemic has opened the door to look at things differently, but a year into this, my creative juices have slowed. I think about ideas and I see roadblocks. I tell students they can’t do things because of safety, rather than trying to get to ‘Yes’. I hold off on interesting projects that would add things to other’s plates. I feel my excitement wane when I get together for another online meeting, even if I like the topic of discussion.

I feel that opportunity is meeting fatigue. There is a saying that every grey cloud has a silver lining… but some grey clouds hide that silver lining. Sometimes the rain doesn’t even let you see the clouds. Right now the metaphorical rains are pouring for me. I’m getting work done, but I’m not thriving at work. I’m exercising regularly, but I’m going through the motions, in maintainance mode, rather than pushing myself. I’m writing daily, but I’m not getting lost in the creative act. I’m listening to a book, but not feeling like I’m enjoying it, and bouncing to podcasts that I’d normally love, but find my mind wondering, unfocused as I listen.

On Monday there was great news about how fast the vaccine would be coming to all Canadians that want it. It should have been exciting news, but I find myself doubting the timelines. In all honesty, I don’t know if I’m truly doubtful based on facts, or if I need to be doubtful because it would be painful to see that silver lining ahead of me and then be crushed that it does not come to fruition. I’d rather be pleasantly surprised than devastatingly disappointed.

“…the pandemic also has many thinking about coping and not thriving, being safe and not being creative.”

‘Many’ includes me. I’m seeing a lot of grey and not a lot of silver right now. I need to give myself permission to be in maintenance mode… To focus on caring for myself and those around me, and not beat myself up for coping rather than thriving.

_____

Postscript: I read this (long but well worth reading) article after writing the post above, and it struck a cord with me:

5 Pandemic Mistakes We Keep Repeating

…especially this part:

One thing that I didn’t balance with my thoughts above is that there are so many people who have handled this pandemic poorly, including those leading us, that in a way ‘coping’ is succeeding. We aren’t just fighting the pandemic, we are fighting misinformation, ignorance, and leadership choosing to follow the science only as far as political and economic agendas will allow… all clouds that hide the silver lining (and the hope for it).

My goal is to see some normalcy in early 2022. Anything before that isn’t just silver, it’s gold!

Cold shower

Unexpected snow has delayed my Daily-Ink today… Shovelling the driveway is taking priority and I’ll get this out tonight. But this is connected to the idea of the post, because I really bundle up just to do something like clearing that white, fluffy, frigid stuff off of my driveway.

Cold showers:

I hate the cold. Can’t stand feeling a chill. I blame it on being born in the Caribbean. In Barbados as a kid, when I was at the beach and it started to rain, tourists would get into the water, since they are getting wet anyway. I’d get out of the water because without the sun shining, the water was too cold for me.

Recently I’ve been turning the hot water off at the end of my showers. I let the water hit the top of my head and wait for it to go cold. Then I move so the water hits my chest and I turn in a circle, getting the water first to hit my core, then down my arms and legs.

By my first turn, my breath is taken away. I actually feel like it’s hard to breathe. I only do this for about 15 seconds but it feels longer. Even after I turn the water off my breathing is shallow and takes a moment to recover.

Then two things happen, first, I feel a tingling sensation and I feel wide awake. This feeling is better than my first coffee! Next, I open my shower curtain and grab my towel. Usually when I do this I feel an uncomfortable chill, but instead the air feels comfortable. So rather than getting a chill from the contrast of hot water to cold air, I feel comfortable.

Fifteen seconds of chilly agony, followed by a huge payoff. I’m going to keep doing this, but I might end up taking slightly longer showers as I convince myself to turn the hot water off.

I’ve got a friend who asks me to join him for a polar bear swim each new year. I’m a step closer, but it might still be a few years before I am willing to take the plunge… if I ever do!

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.

Documenting progress through journaling

When I restarted archery last December, I was told by my coach that I should be journaling after each practice. I don’t know why, but I decided that I’d do this using pen and paper. So when I come home from practice, I open my paper notebook and I reflect and journal. Then I take a photo of this and add it to an archery album on my phone, where I also add photos of my score cards.

At Inquiry Hub we are always telling students to document their journey. For some this is a natural thing that they do, for others it’s a challenge. I remember doing a presentation at a local conference, and I took along a few soon-to-be grads from our first year with iHub grads. An educator asked one of the grads, ‘What would you tell your younger self if you were to start back at Inquiry Hub all over again. (A great question.) One of my grads said, without missing a beat. “Oh that’s easy, I’d say, ‘document, document, document’.”

This student and his twin brother had done some amazing inquiries, however they didn’t journal along the way nearly as much as they should have. For example they assembled a very finicky 3D printer, and watched many amateur user videos to trouble shoot, but they didn’t make their own videos when they came up with clever fixes and hacks. Graduating and looking back, they could see what they missed out on.

Students can learn so much from regularly reflecting on both successes and failures. So too can adults. My journal today didn’t look at the frustration I had tuning my new bow. Instead I capitalized on the idea that, while my site and rest are still off, and I’m adjusting as I go, I can still focus on my shot process and do that well.

I know that keeping a learning journal has helped me with my progress as an archer. For some reason, I also feel that literally putting ‘pen to paper’ has helped me anchor in the lessons that a digital journal wouldn’t. And yet, I tend to look at the journal more because it is also available digitally on my phone. All this to say, that as part of a learning process, reflection and journaling are very effective.

Remember that along your learning journey, it’s a good idea to journal, reflect, and document, document, document.

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.

Flossing your teeth

Flossing is something that is extremely good for you, you know it, it doesn’t take long… and you don’t do it.

“You can exercise, eat well, and be emotionally healthy, but if you don’t floss, cavities could be just the beginning of your problems. 

Flossing every day is so crucial to health that it’s one of the questions included in the Living to 100 Life Expectancy Calculator.” ~BusinessInsider.com

I’m pretty sure that I’m not the only one who feels guilty going to get my teeth cleaned, because I know that the dental assistant is going to make me feel bad for not flossing. I’m not the only one who remembers to floss for 2-3 days before that cleaning, then promptly forgets to floss until just before the next cleaning. Or I floss when I can feel something stuck between my teeth.

For over half a century that has been my flossing story, until a month ago. I seem to have developed a bit of a gap between two of my lower back left molars and food gets stuck in there very easily. I learned this when I had to floss a few days in a row because I could feel food between these teeth. After that, I was in the bathroom the following night without the feeling of something stuck and decided to floss anyway, after brushing my teeth. Sure enough there was food stuck between those same molars even though I didn’t feel it.

I was a bit grossed out thinking that every night I go to bed with decaying food between my teeth, even though I always brush my teeth. I realized that I’m probably going to get a cavity if I don’t do this daily. And just like that a new habit was finally formed!

So here are is my public service announce: You will increase your life expectancy by flossing every day; it’s a small, easy habit that doesn’t take long in your day; and if you don’t do it, you probably go to sleep every night with decaying food in you mouth.

Want to start this healthy, life-extending habit? Do a 3-night experiment: Brush your teeth like you usually do for three nights in a row… then floss your teeth.

See what you leave behind in your mouth every night, despite your good habit of brushing.

Still on a fast growth path

I’m on cloud 9 after shooting a 280 in archery today! I thought it would be a long time to get here. In fact, six days ago I hit my personal best of 270 and this is what I shared here on my blog,

So now I have set a new goal of 275, with no score of 7 or lower on any arrow. Next after that will be a 280 with no score of 8 or lower.

I did have five 8’s, so I didn’t completely jump to my second goal, but I leapt right over my first goal.

Here is today’s journal entry:

I don’t know how long it will take to repeat this, but I’m going to enjoy the moment and celebrate these victories while they are coming faster than expected. No new goals for now, just consistency. I still have to achieve this score without any 8’s. After that I know the improvements will slow, but for now, I’ll just keep this childish grin going… and celebrate a surprise success!

State of Limbo

With news like, ‘January has been the worst month for Covid-19 deaths in the US’, and ‘Getting the vaccine doesn’t mean you can travel’, it is a bit of a reminder that we are not out of the woods yet. Now a year into the pandemic, (we just had the anniversary of the first covid case in Canada), it feels a bit like Groundhog Day, the Bill Murray movie where he wakes up repeatedly on the same day.

Keep wearing a mask and keeping socially distanced… Keep your bubble small, avoid unnecessary public outings and travel… Meet digitally whenever possible. These are things we are used to hearing and doing. And while a year into this pandemic we might be a bit tired of doing these things, it needs to sink in that 2021 could be a whole lot of the same.

My thoughts: If everything goes well, it could be September before we get close to vaccinating enough of the population to truly ease up on our personal restrictions. More likely, we are looking at January 2022. That’s another year away. I think things will get much better, but the path will be slower than everyone wants.

That’s tough to think about when it feels like we’ve been in limbo for such a long time already. It’s tough to keep diligent and be thoughtful about always being careful. But it’s necessary.

Set some personal wellness goals and set aside time to be outside and/or meditate. Make the year ahead one where you improve or enjoy yourself in some way. Take up a hobby or interest that doesn’t require other people. From scrapbooking, to reading fiction, to tinkering around with electronics, to buying a 3D printer, to knitting, to watching award winning movies from the 80’s and 90’s, to flying drones, to running 5 or 10km regularly, there are things you can do that promise to be rewarding or entertaining. While social opportunities are not available, we need not have our minds remain in limbo. 

That said: Be patient. Be smart. Be diligent. Be well. Stay safe.

Hitting my targets

In the summer of 2016 I took up archery. It was a goal of mine for many years, but it took going through 6 months of chronic fatigue to convince myself to actually follow through. Before getting a diagnosis and path back to being healthy I had many, “Is this the rest of my life?” depressing thoughts, on exhausted days of constant tiredness. Recovering from this, I realized that if I didn’t start archery then, I probably wouldn’t ever start.

Fast forward to 2018 when my job intensified and I dropped archery, but at the start of 2019, started myself on a health kick. Now, for 2021, part of my healthy living goals includes 100 days of archery, (that’s an average of 1.9 days/week over the year). And today I shot my 11th day in the first 24 days of the year, so I’m well on my way.

Also today, I shot my personal best of 270, a goal I first made 2 weeks ago.

A 300, or ten rounds of 3 arrows with a maximum score of 10 per arrow, would would be a perfect score. So now I have set a new goal of 275, with no score of 7 or lower on any arrow. Next after that will be a 280 with no score of 8 or lower. At that point I’m looking at only hitting the yellow circle of a Vegas target every time. (For scale, the yellow 9-ring is about 3 inches or less than 7¾cm diameter, and the tiny X-ring inside the 10 is about the size of a penny.)

The challenge now is that each goal is incrementally decreasing the range of error, while also being exponentially harder to do! Today was the first day that I scored 2 rounds in one day, and my first score was a lousy 250, with three 7’s and one complete miss (outside the blue 6-ring). I’m not consistent yet at 270 and while I might hit a lucky 275 soon, it could be weeks or months before I’m consistently hitting all shots inside the 8-ring.

As I get better, individual improvements will take longer and longer. Three things are helping me right now.

  1. Improvements are still coming quickly, so I’m seeing rewarding results.
  2. I have some good coaching from someone significantly better than me.
  3. I’m exceeding my expectations around how often I’m practicing.

So, being keenly aware that things will get harder; that it will be more and more challenging to hit my targets, I am going to take the time and celebrate when I hit my goals.

Today I shot a 270!

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!