Tag Archives: healthy living

Keeping with it

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Habit versus motivation: habits win.

I am lazing around on holiday. There’s nothing outwardly wrong with that, if only I could feel better about it. Yesterday my wife and I did a walk up a big hill in 33° weather (91° for my Fahrenheit friends). It was hard, but rewarding. I was impressed with my wife who had us jogging down the hill, when I would have chosen to walk.

Today it feels hotter, but I procrastinated all morning and now I still haven’t worked out yet and it’s mid afternoon. I have no idea what I’m going to do for a workout, but I know I’m going to work out… it’s just that my motivation in this heat is very low. Our tent is a steam room, too hot to stay in, and I’m sticking to the chair, sweaty, as I write this in the shade.

I have no problem working out regularly at home, it’s a habit. I wake up, start my morning routine, and before going to work I’ve worked out, meditated, and written my blog post. Meanwhile I’ve been here 3 nights, missed one workout, and didn’t blog or meditate until after 9pm 2-out-of-3 nights so far.

It’s simple: Habits are easy, motivation is hard.

I’ll need to figure out some new routines because I’m spending a good part of my holiday thinking about and avoiding things I usually get done before 7am. As for right now, I’m going to do a meditation and push myself to complete a workout despite the heat. I want it to hurt today, to motivate me to not wait until this time tomorrow. In the world of motivation I’ve learned that I prefer the stick to the carrot… the avoidance of pain rather than the promise of reward.

With good habits, I can just avoid the need for motivation altogether.

Lift heavy things

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Inspired by Peter Attia’s book Outlive, I purchased a weighted vest. My buddy Dave and I have been doing the Coquitlam Crunch, weekly during the school year, for a few years now… and today we did it with 16 pound weighted vests.

I did a couple incline treadmill walks with the vest on before trying it on this average 10% grade over two and a half kilometres long walk. But I have to admit that for the 457 stairs section I was huffing and puffing at the end. Still, our time to the top was only about 20 seconds slower than last week’s walk, so overall it was an excellent workout that was well within our capabilities.

According to Dr. Peter Attia, the best things we can do increase our healthspan (not just lifespan) is to:

  • Increase our Max VO2
  • Increase our muscle mass
  • Lift heavy things

The biggest downfall (literally as well as figuratively) are falls and injuries that stop us from doing the 3 things mentioned above. Case-in-point: fall and break a hip and suddenly you aren’t likely to be doing any of the above for weeks if not months… and then getting back to it afterwards you probably aren’t going to be as able to continue where you left off. Inversely, doing the 3 things above make you stronger, more vital, and less likely to do things like accidentally fall and break your hip.

So, we put on our vests this morning and started up the hill. On Dave’s recommendation… which I like… for the next 6 months we’ll do our Coquitlam Crunch with weighted vests the first Saturday of every month. In 6 months we will re-assess and maybe go to twice a month. It was hard enough today that I don’t think I’d be motivated to do this every week (yet) and we aren’t in a race, so once a month seems like a good start.

So this is my public service announcement: Lift heave things!

Be the hero that carries all the grocery bags from the car to your house in just one trip.

Haul your ass up the stairs rather than taking the elevator or escalator.

Increase the weights you lift so that you are actually working you muscles to fatigue rather than finishing 3 sets of 12 at a weight where the last 2 reps are almost as easy as the first 2.

Find ways to push your body without being stupid about it. My vest came with 40 pounds of weight, but today I did 16, and I’ll keep it at 16 for a while, eventually increasing the weight on my treadmill first. Again, this isn’t a race, it’s more about making lifestyle choices and lifting heaving things is a choice that will help you be able to do things you want to do for much more healthy years.

Norwegian Protocol

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I’m procrastinating. I should have got on the treadmill a couple hours ago, but I’m wasting time and avoiding it. Sundays have become my Norwegian Protocol days: 4-minutes running at the maximum speed that I can maintain for the full 4-minutes, followed by 3 minutes at a very slow walk to recover. It takes me 32 minutes because I start with a 4-minute warm up.

This is one of the best ways to improve Max VO₂, which is the maximum amount of oxygen that your body can absorb during exercise. This is a measure of aerobic fitness and has one of the highest correlations with health-span, meaning maintaining good health at an order age.

This is my tenth Sunday in a row that I am doing this. And today it’s messing with my mind. I know it’s only 16 minutes at my maximum speed. I know I’ll feel great when I’ve finished. But the idea right now of willingly stepping on that treadmill knowing that I’m gonna put myself through this is something I’m suffering with right now.

I need to get past this mind game I’m playing with myself. The reality is that when I played water polo almost every workout was harder than this. I am a crappy, inefficient swimmer, and I trained at a pretty high-level. What that means is every workout I was the last person in my lane; the last person to finish a swim set; and, I worked as hard or harder than anyone else in the pool. I know how to push my body hard… that’s what I have to remind myself as I get older.

Because I’m not on a team anymore, I’m not training with a group of people who I don’t want to let down. It’s just me. Me and this once a week push for a measly 16 minutes broken into 4 sets. This is my reminder that I know how to push, how to mentally psych myself up to do something hard.

However, right now I’m kicking myself for doing a quad and glute workout yesterday. My hip flexors are sore and I don’t want to get on that treadmill… and yet I will, so this procrastination delay is just torturing myself for no reason. It’s time to rip the metaphorical bandaid off and get my butt on the treadmill.

Norwegian Protocol, here I come!

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*Update* – Protocol completed. First time that I’ve done all four sprints at 8.2MPH (7.31 Minute mile or 13.2KMH). But I’m not writing this update just to share that I pushed myself, I’m also sharing to make a point: I feel great now and the pain of procrastination wasn’t worth it! I gained nothing but mental anguish by delaying my workout.

A Slippery Slope

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I’m at a conference downtown, but staying at a hotel a 10 minute walk from the conference center. On this rainy morning I checked out and made arrangements to leave my car in the parking lot until the conference was over. Then, listening to Peter Attia’s audio book ‘Outlive’, I headed to the conference center, umbrella in one hand and protein bar in the other.

Not 50 feet from the entrance of my hotel there is a field with a diagonal, muddy path.

Listening to the chapter on Stability, literally at the point where Peter is discussing how important stability is, and how falls can be the pivotal point in a senior’s health, I started down the grass rather than muddy trail… and I wiped out.

I muddied my pants and my hand that was holding my umbrella. Back to the hotel I went to change my pants and wash up. Thankfully they let me back into my room I had just checked out of.

I don’t think I hurt myself further but now I do feel a bit achy in my hips. It’s not serious but something that will need to be monitored, and I will need to think more about my stretching routine over the next few days.

Oh, the irony of listening to this chapter and specific content around falls exactly as I made the decision to take this muddy shortcut and fall myself!

But what a great wake up call this was. Two things come to mind. First, did I really need to take this muddy route and save myself 20-30 seconds? I should make better, safer choices. Secondly, I’ve just started doing some stability work, specifically implementing balancing on one foot with my eyes closed as part of my workout regimen… I need to do more stability work. It might not have helped with the choice I made to take this path, but it could help with my ability to fall a bit better.

In the end I got a life lesson with a small slice of humble pie, or actually mud pie. 😜

As I get older a careless slip or a poor choice to push my capabilities, or climbing a ladder, or paying attention to my phone instead of uneven pavement, can lead to an injury and a slippery slope towards a less mobile and less healthy future. My focus on fitness needs to include strengthening my muscles that support my balance and ‘training’ for everyday living, as described in Outlive by Peter Attia.

VO2 Max

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When it comes to health and fitness, the two people I follow and learn from the most are Dr. Rhonda Patrick and Dr. Peter Attia. Recently I’ve been hearing them both talk about how important your Maximum VO2 is to improving you health. VO2 max is the maximum amount of oxygen your body can absorb and use during exercise. It is a great measure of both your aerobic fitness level and your overall health.

Here, Dr. Patrick shares information about a VO2 study as well as the Norwegian Protocol, to help improve VO2 Max:

I usually do 20 minutes of cardio, but yesterday I tried this protocol, and did 31 minutes on the treadmill: 3 minutes warmup, followed by: 4 minutes high intensity and 3 minutes cool down, repeated 4 times. It’s challenging, but totally doable. I’m going to commit to doing this at least once a week.

I was not going to get a heart monitoring watch until I retired, but I think I’ve changed my mind. I’d like to get one because my tracking has not been great and I’d really like to ensure that when I’m trying to get my heart rate up past 80%, I’m actually getting it there and not just guessing. I also want to get my maximum VO2 measured so that I can have a baseline for where I am.

Today I’m not pushing like that again, my hips feel tight and I might just walk on the treadmill and increase the incline as I loosen up. One and maybe sometimes two Norwegian protocols a week will be enough. They aren’t fun. But if I’m going to commit to daily exercise anyway, at least once a week I should make sure I’m doing something to really push myself and maximize outcomes.

Watch the video above, and think about how you can exercise your way into being healthier… and quite literally younger at heart.

A Simple Shift in Perspective

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I woke up just after 4am this morning and thought to myself, ‘Nice, almost an hour more to sleep.’ Then I had this little inkling to check my alarm…

What? It’s not on?

Thinking for some reason it was a Tuesday rather than a Saturday, I turned on my 5am alarm and made sure the volume was low before snoozing until it buzzed in about 55 minutes. When it went off I hit the stop button quickly, but my wife still woke up, “Why are you getting up so early on a Saturday?” She asked curiously.

‘It’s Saturday?’

I had no idea. I was going to do my typical weekday morning routine, and head off to work. I wasn’t upset about this, it was just another normal school day in my head. I got up anyway, did my morning meditation and went back to sleep on the couch for a bit before heading to meet my buddy first our Saturday morning walk.

My buddy, also named Dave, inspired this Daily-Ink. He told me he struggled to be motivated to do our walk this morning, and I responded that I was excited to come, having realized that it was Saturday and not Tuesday. I’m not great at rehashing conversations, but this was Dave’s message in a nutshell:

‘Isn’t it interesting how that shifts your perspective. Think of how much better every day would be if you framed it the same way. What if next Tuesday you thought about what a great day it is, and ask yourself, who can I show gratitude to? Or, how can I make someone’s day great today?’

Pick any day in the last week, week day or weekend, and imagine redoing that day, but with a shift in perspective of how rich, engaging, and rewarding that day was going to be… What’s to stop us from doing this daily?

The push

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I’ve been in a workout slump recently. I haven’t stopped working out, it’s just my effort has waned. I’m finding it hard to push myself and get the most out of my workouts. I know it’s just a phase and I’ll get through it, but it’s lasting a bit longer than I hoped.

I mention it because it builds a little fear in me. The lack of drive, of push, scares me a bit. It whispers in my ear, ‘you are getting old’, it says to me, ‘you aren’t an athlete anymore’.

It hits me when I’m doing a short sprint on the treadmill and there is 30 seconds left and I want to shorten the sprint time… Not push through, not muscle it, just end it early. It hits me when I’m on my 3rd set with weights, and I start the set thinking I can get 8 reps, then at 4 reps I’ve already decided I can only do 6… and then I do 5. Or when I know I have more gas in my tank and still I leave a few reps undone, because while I wasn’t at full fatigue, my mind said ‘that’s good enough’, and I can’t push myself anymore.

Part of it might be that I’ve been working out on my own too much and I need some external motivation. It might also just be a slump. But it eats away at my confidence. It becomes a self-fulfilling prophecy that makes the next push experience harder.

I’m confident that I’ll find my focus again, and I know that the fact that I’m still showing up and not letting this discourage my commitment is a real positive. But I have to say that this slump has been mentally challenging for me. I want to feel I’ve left nothing in reserves after I finish a set or a sprint. I want to really feel ‘the push’ again.

Easier and hard

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It’s easier to eat unhealthy. It’s hard to avoid unhealthy snacks.

It’s easier to watch TV. It’s hard to push yourself hard in the gym.

It’s easier to scroll on your phone. It’s hard to get to bed early and get enough sleep.

It’s easier to skip a day. It’s harder to start a new streak.

It’s easier to make excuses. It’s harder to stick to a disciplined schedule.

It’s easier to make excuses. It’s hard to avoid excuses and do what needs to be done.

It’s easier to make excuses. It’s hard to convince yourself that your excuses aren’t good.

In the end, doing harder things is more rewarding. Easy things just aren’t as memorable, and aren’t as rewarding, and the satisfaction they provide are fleeting. Harder things bring results that you can see, and feel… and done often enough, the hard journey itself gets easier, even if the individual tasks remain hard. That’s the end goal, to make the hard things that are good for you easier to do, than the easy things that aren’t good for you.

And remember, you are always a work in progress… as long as you are moving in the right direction, don’t be too hard on yourself.

Biography and Biology

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I’ve found conflicting information about who said this first, but I love the quote, “Your biography becomes your biology.” It also works the other way, “Your biology becomes your biography.”

Our habits and routines, whether good or bad, affect our biology. Our overall energy levels and health affect what we do with our lives. We tend to place blame on one or the other of these, but it’s a symbiotic relationship between our physical makeup and the physical environment that we consistently expose our bodies to.

Eat foods that are not nutritious or create imbalances in our sugar or energy levels, and we end up exercising less, and being more lethargic. Work out regularly and start noticing positive results, and we start thinking more about how to fuel or bodies well.

Sometimes we are dealt bad biology, and we have less to work with… allergies, a bad back, a chronic illness… sometimes we are dealt a bad biography, and it’s harder to change… a life altering accident, a tough or traumatic childhood, and it’s harder to change. But more often or not there are windows of opportunity to deal with these factors in some way, to better ourselves and the circumstances we face.

The greatest opportunity we have is to alter our biography. The past influences the future, but it doesn’t write it. We can be authors of our own biography… and ultimately change our biology too (to varying degrees). What’s essential is that we act, that we make intentional decisions about who we are and who we want to become.

Knowing/doing gap

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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.