Tag Archives: healthy living

Fit, not fit for 52

I’m not behind where I should be or need to be. I don’t have someone I should be comparing myself to, other then me yesterday and me before that.

I don’t need to feel behind, feel I’m not where I should be, feel I’ll never be fit enough.

I’m fit, not just fit for 52.

I need to feel that I’m committed to getting better. I need to feel that incremental improvements are not just good enough, they are my goal. I need to feel good about where I am now, and where I’m going.

I don’t have a marathon to run, I’m not getting on a court, a playing field, and I’m definitely not entering a ring. I am taking care of a back that aches daily, and needs me to stay limber. I am working on my recovery from a knee injury. I am becoming stronger, fitter, and I’m working on my core to help me age gracefully. I am snacking less, eating more healthy, and taking vitamin supplements that my body needs.

It’s important to have goals. It’s important to care for my future self. But it’s important not to be too hard on my current self about all the ways I could and should be in a better place than I am now.

I don’t need my age, my current abilities and deficits, or somebody else’s progress compared to me to change how I feel about myself right now.

Putting unrealistic expectations on myself doesn’t make the journey enjoyable. I’m fit today. I plan to stay fit. But if I’m realistic I also need to recognize that the fittest me at 72 won’t be as fit as I am now at 52. So while taking care of myself and making small improvements is my current goal, maintainance and healthy living is the ultimate target.

Yes, age is just a construct, but aging is inevitable. The alternative really sucks. Think about it, we aren’t on a journey to any finish line, it’s the journey itself that matters.

Missing the target

Today was to be the day. The last day of my 30 Day challenge to do a 30 second unsupported handstand. But I’m not there yet. I’ve already written about the challenge of making Incremental Improvements:

“We are often enamoured by the quick fix, the easy answer, fast and obvious results. But these quick rewards are not always available. Sometimes it’s the slow incremental changes that make us better, stronger, and more resilient. Sometimes we need to work through things slowly and properly in order to see the results we really want.”

The fact is that I’m getting stronger and closer to my goal. However I also have to be honest and say that I haven’t given it 100% of my effort. If I’m even more honest, this is something I tried and failed to do a year ago. A few days ago my Facebook memory from last year was a video of me doing a handstand against the wall and sharing that I wanted to do a one-minute handstand by the end of June ’19. I obviously failed or I wouldn’t have been doing a similar challenge again.

I’m on a good path and I’ll get there. I’ll set another goal. I’ll – share – my – progress, and I’ve got my buddy, Kelly, working – alongside me. I’ve missed my target, but my goal is within sight, and I’ll get there. I will continue to work on my strength, but I haven’t focussed enough on my balance. Working on strength has more tangible and rewarding results, so I’m not surprised that I put my focus there. Now it’s time to focus on the less glamorous aspects, where falling again and again are part of the learning.

The next time I share my road to a handstand here, it will be to show that I’ve achieved my goal… and I’m putting a note on my calendar that I want to reach that goal 30 days from today.

https://twitter.com/datruss/status/1252973978118844427?s=21

Podcasting-Pairadimes-by-David-Truss

Conversations worth having

Over the past few weeks, I’ve had some wonderful conversations that I’ve had on Zoom and recorded for my podcast.

I’ve known Kelly Christopherson since I started blogging in 2006. We’ve never met face-to-face, yet I’ve spent years learning with and from him. His philosophy that ‘Every day is a professional development day’ is something I enjoy following on Twitter daily.

I met Jonathan Sclater in late 2011 or early 2012, and was fascinated by his Imaginative Learning classroom. I didn’t realize until this talk that I helped to push Jonathan into blogging and sharing his practice digitally.

Joe Truss and I connected on Twitter last year. We had a quick conversation about our last names, trying to see if we had any connections. That conversation led me to learn more first about his school’s meditation practices, and then about his inspiring work promoting culturally responsive leadership.

One thing that all four of us have in common is that we have taken to physically taking care of ourselves, and that has led us all into more resilient spaces where we have more to offer than we did before. Working in education can seem all-consuming at times and that often leads to poor habits around physical fitness and taking care of ourselves. The idea that a healthy body promotes a healthy mind is one that we have all been working on, and that comes through in all three podcasts.

I love having these conversations, and I think it’s wonderful that I get to share them. I also like that they are conversations that are as long as they need to be… they aren’t 3-5 minute sound bites, but rather full conversations. This is something I’ve enjoyed about listening to podcasts myself and I’m glad that these wonderful educators were willing to share their time with me… And you…
I’ve shared the podcast descriptions below along with links (names and images) for you to get to the podcast page to listen to them. Enjoy!

Kelly Christopherson: “Every Day is a PD Day!” Kelly and I have been connected online for 14 years, starting on a blogging platform called ELGG, which included a number of different educator communities and social networking apps that predated Facebook and Twitter. Although we have never met face-to-face, we have been connected members of each other’s personal and professional learning networks.

Jonathan Sclater is an Elementary School Principal in Coquitlam, British Columbia, Canada. He completed a Master of Education curriculum studies degree in Imaginative Education from Simon Fraser University in 2011, and he was awarded The Prime Minister’s Award for Teaching Excellence in 2012. Jonathan is passionate about using imaginative thinking in his role now as a lead learner. We discuss Imaginative Learning and the importance of taking care of ourselves in order to be able to give more of ourselves as leaders.

Joe Truss and I start the conversation off talking about taking care of ourselves so that we can be better leaders. Then we move on to meditation in schools, and then on to what it means to be a culturally responsible leader. The focus is on hearing the voices of the disadvantaged, and power differences for those that are disadvantaged, including students in relation to teachers and adults. “Moving from more equitable to equal.”

Breaking the streak… and starting a new one.

I’ve been meditating daily since January 5th, 2019, but yesterday I broke the streak. I’m aware from my use of an app that there might have been a few times I missed my meditation, but I count a meditation after midnight as being on the day before, because it’s still part of my day, and I’ve done that a few times in the past year. Yesterday was an unusually low day for me, and I completely forgot to meditate.

I woke up tired and went to join a friend for breakfast rather than starting my day with my regular routine. After a wonderful breakfast I came home and did nothing other than talk to my dad, eat lunch with my family, and sleep until dinner. I changed to go work out, but never made it. I wrote my Daily-Ink just before dinner sitting on the couch, and after dinner I flaked out on the same couch.

It’s the first Saturday (or any day) in a while that I’ve done so little. I give myself permission to have a low energy day. But I also need to get back to my routines. Yesterday was the first time ever that I didn’t earn a single sticker on my healthy living motivation chart. But as I shared in my year-end reflection of my healthy living goals:

The best time to start a new streak is RIGHT NOW.

Yesterday, I missed my meditation. I skipped my workout for the second day in a row (for the first time this year). And although I did my writing, I didn’t do my reading (audiobook), and this was missed for the first time this year. I also missed my time restricted eating window with my breakfast meeting, but I don’t usually try to do this on weekends anyway.

Today, after hitting publish on this post, I’m headed to meditate and work out, while listening to an audiobook. I might get a second workout and meditation in today as well. I’m not going to overdo it, but I might start my new streak with a bit of an exclamation point.

Permitting myself to have a day like yesterday doesn’t mean I have a new low point to measure myself against. It doesn’t have to give me permission to fall to this kind of low again anytime soon. It was simply a low day, and the inspiration to start a new, long streak. And that streak begins right now!

Speed bumps are not road block

For over a week now, I’ve been dealing with a minor shoulder injury. I’m not sure how I got it, but I think shovelling snow and wide grip chin-ups were a bad combination, and I’ve pinched a nerve. Mentally it has been tough because I can’t help but think that this would have been an injury that would have lingered for 3 days if I were in my 20’s, but it has bugged me now for over a week. This “I’m no spring chicken anymore” attitude isn’t great, but I can’t help but think it when even trying to put my coat on makes me feel old.

However, in previous years, this injury would have brought my workouts to a standstill. I would have taken a break from my routine. Instead, I’m sticking to my Healthy Living Goals. In this 2019 year-end post, is a tip that I shared which I’m sticking to. This tip is to ‘reduce friction’, and a key point is:

Don’t exercise at your maximum every day. Some days I push really hard, and some days I go at 75%. A day when you are feeling low, give yourself an effort break, but don’t give yourself a break from actually doing exercise.

I haven’t been able to get on the treadmill because the bouncing causes my shoulder to ache, so I’m getting on the exercise bike. While I love mountain biking, I’ve never loved riding on a stationary bike, and so this isn’t my favourite thing to do. Still, today will be my 8th time on the bike in 9 days. I’m not winning any speed records, I am getting my heart rate up, and getting my minimum 20 minute cardio workout in.

I’ve also stopped weights and chin-ups, but I still stretch and work on my core. My workouts are a bit shorter, but they haven’t stopped.

The simple fact is that an injury like this used to become a major roadblock to my regular routine. It used to break the pattern and I’d stop working out. Instead, I’ve looked at this as a minor speed bump. Yes, it has slowed me down. No, I’m not improving my strength and conditioning. I am maintaining my healthy living routines and my streaks (another important tip from my year-end post).

I’m also trying to stay positive and stop myself from experiencing the “I’m getting old” self-pity party, but it’s easier for me to go through the positive physical motions than the mental ones… And on that note, it’s almost 5:30am, time to meditate and then get in that exercise bike. Remember, we are going to hit speed bumps on our healthy living journey, and while we need to listen to our body and slow down, we don’t need to stop.

Healthy Living Goals with tips by David Truss

My healthy living goals year-end reflection

Today’s daily post was shared on my Pair-a-Dimes blog:

My healthy living goals year-end reflection, with 5 key tips.

Here is the quick version:

My video from January:

My video follow-up that I filmed yesterday morning:

The 5 tips I shared:

1. A year-long calendar poster. You get to see at-a-glance how you are doing and you can motivate yourself to meet your goals at the end of the week if you are not on target.

2. The best time to start a new streak is RIGHT NOW. I mentioned this in the video, don’t wallow in disappointment. There are only 3 weeks (starred) in the chart below that show weeks that I didn’t get at least 4 workouts in. I didn’t let those weeks define me.

3. Reduce friction. Here are 3 examples:

  • My stickers and sticker chart are right next to my treadmill. I make it easy to track and see this.
  • I have a pair of runners and a shoe horn in my exercise room. I never have to look for my shoes, and I don’t need to tie them, the shoehorn allows me to slide my feet in while still being tight enough to run in. Also, my headphones, and all equipment are where I need them… Always ready, and I never need to search for them.
  • Don’t exercise at your maximum every day. Some days I push really hard, and some days I go at 75%. A day when you are feeling low, give yourself an effort break, but don’t give yourself a break from actually doing exercise. If you end up doing 3 workouts at a lower effort, you’ll have the drive to push when you feel up to it. Make the friction about how hard you work out, rather than if you are going to work out or not.

4. Share your goals with others. You are more likely to hold yourself accountable if you have made your goals public. That’s partly why I did my original post in January, and promised in that post that I would do this update.

5. Be vigilant at your busiest times. It is really easy to say, “September is too crazy”, or “I’ll get started as soon as things calm down.” There will always be an upcoming busy time to deal with. Things won’t calm down (sorry, but you know this is true). If you want this to work, make it work when you are busiest and the rest of the year will be easy.

My year long calendar I used to track my goals:

Summary of the percentage of days that I achieved my goals:

Workouts: 63% (57% would have been an average of 4-days a week. I only did less than 4 days a week 3 times during the year.)

Time Restricted Eating: 48% (71% would have been the max, or 5/7 days a week).

Meditation: 100% (possible that I might have missed a maximum of 2 days).

Reading & Writing: 86%, 26 books (listened to), and 168 blog posts (mostly through a daily blog since mid-July).

My challenge to you:

Grab a 2020 calendar from Staples, Amazon, or where ever you shop for things like this, and get the new year off to a healthy start!

Again, here is the full post:

My healthy living goals year-end reflection, with 5 key tips.

7 Sins, Part 1 – Gluttony

The holidays seem to be a time when food comes in abundance. Snacks fill the table and side tables within all the living spaces, second helpings are an expectation, and when you feel absolutely stuffed then desserts come out. Leftovers fill the fridge and the eating continues the following day.

If this only happened once a year, it would be fine, but there is always a birthday or holiday celebration. What makes this challenging is that we have a gluttony of sugary snacks available in stores that make up some of the cheaper foods available. Worse yet, there are food deserts in poor communities that make buying junk food not just far cheaper but also much more accessible than eating something healthy.

Junk food is eaten in sinful amounts. The world is getting fatter. Diabetes is becoming epidemic. And sugary food is probably the addiction that affects more people than any other addiction in the world.

It is said that knowing the problem is half the battle. It isn’t. Acting on that knowledge is the hard part. Here are 3 suggestions:

1. Cut out snacks after dinner. Have a glass of tea, drink some bubbly water, or just go for a short walk instead of having a snack. I’m willing to bet that 99% of the snacks you eat after dinner are sugary and/or unhealthy.

2. Read the label before you buy. Ingredients are put in order of the largest ingredients first. If sugar is one of the first 4 ingredients, look for another choice to fill your shopping cart. If it doesn’t make it into your home, it won’t be able to tempt you later.

3. Eat on smaller plates.

You’ll enjoy the food just as much and can end up eating almost 1/4 less food.

Gluttony is easy to succumb to. It can take effort to overcome. Reduce the opportunities for food to tempt you and you will find pleasure in living healthier, rather than giving in to the sinful pleasure of eating too much.

7 Sins Series

  1. Gluttony
  2. Envy
  3. Pride
  4. Lust
  5. Wrath
  6. Greed
  7. Sloth