Tag Archives: routines

Blog post recipes

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I’ve been struggling to get writing this morning and so I went into my drafts folder. There I found a series of half-baked ideas that I hope to expand on at some point. But not today. Each idea is a rough recipe for a post, but missing some key ingredients that would take too much time to expand on. That’s usually what gets them stuck in my drafts.

This is a challenge when I have to squeeze my writing into the time frame of my early morning routine. It’s easy to shorten a workout (another part of my morning routine). I can do a walking meditation on a treadmill, instead of sitting for more time to meditate before my workout. What I can’t do is write on the treadmill, or while meditating.

I can’t rush writing. So on days when I really struggle to get going, writing becomes a challenge. The baking of an idea takes time. Sometimes I can just get started and let the ideas flow, but it’s the getting started that is the hard part.

Half-baked ideas can be a great inspiration, but they can also be a recipe for delay and procrastination. Writing is tricky that way. Sometimes you just need a single spark, just the right ingredient, and the whole post comes together. Other times you need all the ingredients clearly in front of you or the ideas don’t get fully baked.

So on these slow days I reflect on my past few days and search for inspiration. This can again be a spark for an idea, but it can also be a recipe for negative thinking. ‘Have the past few days been that un-inspirational?‘, ‘Do I really have nothing to share?’

These thoughts are a recipe for starting my day off poorly. Often it’s not that I have nothing to say, but that I have nothing to say publicly. For example, I have an old post draft from many months ago about how kids avoid seeking advice from adults, and end up seeking bad advice from other kids. I wrote the start of this draft in late 2024, but if I shared it now there are at least two students and their families who might think they are the recent inspiration for that post… when they aren’t.

It’s a good idea to share, but maybe in August when I haven’t been in a school for over a month. That’s the challenge sometimes. I have the ideas, the recipes for a blog post, but feel like I can’t share without seeming to reveal something too personal to others, or sometimes to myself.

So the drafts sit unbaked, and I’m left wondering what I can share this morning, or tomorrow morning? The challenge on these wondering-what-to-write days is that I can leave myself wondering why I have nothing to share? Do I hang up my daily writing hat and retire this practice?

No. Not yet. But I must admit that days like today really make me wonder if this cookbook of writing ideas hasn’t reached its last page.

Love the process

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That doesn’t mean the process is easy. It doesn’t mean you wake up full of enthusiasm every day. It doesn’t mean there aren’t hard days.

Just commit to putting yourself out there. Not for an end result, not for a reward, or accolades, or achievement badges. Do enjoy those when they come, celebrate as often as you want… but don’t show up seeking the outcomes.

Show up because you made a commitment. Show up because that’s how you define your success. Show up to show up because that’s what you do, and you’ll naturally fall in love with the process.

Once you’ve fallen in love with the process, then showing up is easy, and even on the hard days you won’t struggle to show up. Then, and only then, will the real rewards come. Again, celebrate them but don’t focus on them. Focus on showing up and keep the love of the process going.

Seeing gains

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It has been 6 years in the making, but I’ve seen some pretty amazing gains in my fitness and strength, especially in the past 2 years. The 4 years before that included gains too, but they were very small. Well, initially I did see a good drop in unnecessary weight, but after the first year my gains were small and hard to recognize. Now I’m seeing the results of my hard work.

The easiest place to notice this is my calves and arms. And why do I notice these two areas more than anywhere else? Because of the way my clothes fit. I have pants that used to fit loosely that now ride up my legs every time I sit down because my calves don’t allow my pants to drop back down. And my favourite T-shirts that used to fit loosely are now tight and make me look like I’m trying to show off.

What changed in the last couple years? Why have I seen these gains, when I hadn’t before despite working out as hard?

  1. I’ve been taking creatine for a few years now and the required recovery time of my muscles after a workout has decreased. (So has the 2-day later soreness that I barely get anymore other than leg days, which have always been hard for me.)
  2. I’ve increased my protein. I’m probably still not at the recommended 1gram of protein per pound that I weigh, but I’m now over 3/4 there rather than averaging less than half of that daily.
  3. Really pushing to max (hypertrophy). I push myself more working out with a friend, or at school. Not only can I lift heavier when I’m using machines I don’t have in my home gym, I can also lift heavier when I have a spotter (and motivator).
  4. Consistency. I’ve said it over and over again… the most important day in the gym is the day you don’t feel like going and you go anyway. These days my workouts are such a big part of my day (even though most are for less than an hour), that I struggle to convince myself to take a day off. Volume matters when looking to increase muscle mass.

I think I’m at my ideal weight now, but I have a goal to gain 5-7 pounds more by the end of this year. The way I see it, I won’t be at this ideal weight 15 years from now if I just try to maintain this current weight. But if I’m 7 pounds more now, I could again be at this ideal weight in 15 years, despite muscle loss that can come with aging.

So, I’ve got more gains to make, and I think I’m on the right path to gain the weight I want. The only challenge is that I might need to buy some better fitting clothing.

The first 100 days

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Real change only happens when the pain of doing something new is less than the pain of avoiding the new thing. I was talking to my buddy, Dave, after our 178th Coquitlam Crunch today and we spoke about the discipline and work that we’ve put into fitness, good eating habits, and our social-emotional wellbeing. It comes down to the fact that habits are easier to maintain than motivation, and showing up matters more than any other factor.

It sounds so cliche, but the most important workout is the one you don’t want to do… but still do. It’s a scheduled workout day and you have zero motivation… do a workout anyway. Your gas tank is empty and you can’t imagine doing your workout routine… go to the gym anyway and do a 20 minute walk in the treadmill.

Probably more than 50% of the times that you drag your ass to the gym, not wanting to go, you’ll end up doing more than you expected you would do. But guess what? The other times when you don’t do more, when you just barely do the minimum… these are the workouts that really matter. You showed up! You kept the habit going. You made the next attempt to go to the gym easier. “If I can get to the gym feeling the way I did yesterday, I can definitely get to the gym today!”

“My advice,” Dave said, “would be just show up for the first 100 days. Don’t expect to see changes, don’t even look in the mirror. The first 100 days are about making workouts something you never miss, or monitoring calories and developing good eating habits.”

Essentially, the first 100 days are really hard, and they matter the most. I said that, ‘Real change only happens when the pain of doing something new is less than the pain of avoiding the new thing.’ Whatever your new habit is, reduce the pain of doing it by making the desired goal mandatory.

You want to go to the gym 5 days a week? For the first 100 days there are no excuses, nothing is allowed to make you miss. You went away for the weekend and didn’t work out? You go to the gym every day from Monday to Friday. Exhausted and don’t want to go to the gym on Thursday? Too bad, you already missed the weekend, and attendance is non-negotiable.

Will that Thursday workout be a good one? Probably not. But it will likely be more than you thought you had in you, and it was the most important workout of the week. You got there. You kept the streak going. You aren’t someone who skips out, you don’t make excuses, you maintain your habits. You are a regular who would rather feel the pain of a workout than the pain of letting yourself down.

Just show up for the first 100 days. After the habit is established, then you can look at losses and gains. Then you can reduce fat, add muscle, increase flexibility or endurance… or just feel good about yourself because you have developed a great habit that you find easier and easier to maintain.

100 days.

Rain, shine, snow… to the crunch we go!

Early mornings

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I’m in a bit of a rut. I get up early enough, but my usual morning routine has slowed down and I’m finding myself in a rush to get to work every morning. It’s a slow creep of distractions and general laziness that’s pushing my usual routine into a speed round of getting everything in.

What I’ve recognized is that I’ve let a general slowness creep into my morning routine. I’m not avoiding anything, I’m just not getting to everything in a timely fashion. I’ve let my routine falter not by neglecting any one part of it, but by letting wasted time sneak in.

This would be fine if I wasn’t already going to bed earlier to make sure I wake up well rested, or if this happened on weekends when I have more time… but on workdays I need my tight routine to stay tight so that I’m not shortening my cardio times and rushing my workout sets. I already work on only one muscle group because I’m pressed for time, the last thing I need to do is squeeze the sets smaller and faster.

It’s an interesting realization that I’m still getting everything done but neither to the best of my ability nor in a way that makes me feel good about it. I end up feeling rushed and feeling like I’m underperforming, neither of which is a good way to start my day. It’s like I’m going through the motions and yet feeling less accomplished.

I’m going to pay more attention to my efficiency and my focus in the morning. I’m going to stare at the blank screen when unsure what to write, rather than seeking inspiration through distractions. I might even move my meditation before writing when I’m drawing a blank on what to write about. I’m going to lighten my reps and go higher volume so that I get re-used to more volume of weights in the morning.

It’s not what happens, it’s what you do that makes the difference, and what I’m doing now isn’t making the right kind of difference! So it’s time to adapt and get better. Because I can move away from this slow creep of distraction and off task behaviour in the morning I know I will start my day feeling a lot better, and a lot less rushed.

Getting Rest

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It’s not always easy getting enough sleep. Sometimes, no matter how much I try, I feel like I’m not recharging my battery. I’m in bed early, and I wake up many times during the night. Or I actually get to sleep early and get a good night of rest one evening and then my body won’t let me sleep the next night.

Sleep doesn’t seem to accumulate as easily as lack of sleep. I can get a nice recharge from a few good nights in a row, but one bad night undermines that pattern and puts me in a deficit again.

I’m currently on a challenging cycle and it’s making my regular routine difficult, and exhausting. I’ve got to reset a positive sleep pattern, but if I’m honest… I’m off to a crappy start.

Returning to routines

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I’ll be back at work this morning after our 2-week March break. I’m already enjoying that I’m back into my routine, writing and exercising in the early morning. It’s easy to get off track, and to upset routines when on holidays. I missed workouts, I spent evenings looking for times to write, and I didn’t always eat well.

I am realizing more and more how valuable routines are. Routines are ways to instil discipline and habits so that they are almost effortless. I know what I will be doing next, with no thought and minimal effort to get started. It’s that simple.

When I head into work, I’ll also fairly quickly find myself in a routine. I’ll order my day (barring too many unexpected interruptions) so that I prioritize my team before outside distractions. I’ll create a ‘To Do’ list of priorities, and I’ll also try to find things to enjoy along the way… be it a conversation with students or interactions with staff. In other words, I’ll follow my routines, but also look for some novelty.

There is comfort in routines, but there is also the use of routines to find efficiencies so that I can also do things outside of my routines. My routines are an important part of my journey, but they are not the journey.

I’m back

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Just spent a week at my sister’s house visiting her family and my mom. I managed to get 4 nice hilly walks in, and a casual bike ride, but by far this was the longest I’ve gone without really working out in years. I’ll count the walks as exercise days, but now I’m home and about to hit the treadmill and weights for a nighttime workout session.

Usually I find ways to do way more exercise on holidays. I did do some pushups and leg dips one day, but if I’m honest, I had the time to do that or other body weight workouts on more of the days than I did… I just didn’t do it.

This isn’t me beating myself up for taking most of the week off. Rather it’s recognition that it can be easy to let things slide if I don’t pay attention. At home, my routines make things easy. I wake up, I get a workout done. It’s that simple. On holidays I need to either: build in a routine or make a conscious effort to workout. Or if it’s a week or less, give myself permission to have an easy week.

That said, I’m back home and my basement gym is calling me.

The script has flipped

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It has taken a few years.

I started my fitness journey in January 2019, and it has occurred to me that over the past year, it has become a challenge to give myself a rest day. It used to be hard to find the time and the motivation to work out. The challenge was wanting to, and doing the necessary work. Now the challenge is allowing myself a rest day.

I’m realizing that while I give most of my body ample rest, (primarily doing just one muscle group in a workout when I’m working under morning time pressure at my home gym), I still work my legs daily with my cardio. My legs are not getting any rest. I need to reevaluate what I define as a workout, allowing myself to skip cardio 2-3 times a week. I also need to take a full rest day more than once every 2 weeks or so.

I’ve gone from it being hard to workout to it being hard to skip a day. And while that’s a script switch I’d like to maintain, I’d also like to ensure that I actually do skip some days. Not enough that it feels easy again, but enough that I feel the benefits of rest between working out.

Still, this is a good place to be! I’d rather be on this side rather than the flip side.

The double dip

A few months back I started doing my meditation on my treadmill. It started because I was in a writing slump and my blog post writing was taking too long to write… Not leaving me enough time to do 20-30 minutes of cardio, meditate, and do a full weights workout on one body part before work. So I started to double dip and do my meditation on my treadmill. (Yes, I close my eyes, I hold the handrail and also wear the emergency stop clip… not that I’ve ever needed it.)

I actually find this a great combination. I do a walk with a weighted vest on incline, so holding the rail I’m very stable. I get a really good (Zone 2) workout, it’s not like I’m taking it easy. And I find that with my body busy, I’m better able to focus my mind on the guided meditation. And the bonus is that I’m getting two great things done.

Today I was struggling to write, very distracted, and decided to exercise first. I thought I’d double dip and write while on the exercise bike rather than treadmill, where writing would be awkward. 15 minutes into a 30 minute ride, I realized I wasn’t going to write anything while riding so I put on a 15 minute meditation to get me to the end of my cardio workout.

Five minutes later this post came to mind and I spent the next 10 minutes of my meditation and ride bringing my thoughts back to the meditation and away from writing this in my head. Essentially I made the meditation almost impossible to focus on.

This is the first time in a couple years that I’ve tried to meditate before writing, and I totally remember now why I do them in the order I do them. I can’t meditate knowing that I still have to write. I need the sense of accomplishment of my post to help clear my mind for meditation.

Essentially, I can only double dip in the right order, with a physical and a mental activity, but there is no triple dipping! Nor is there double dipping of two mental activities. I’m the poster boy of ‘there’s no such thing as multitasking’. For me meditation while I’ve got a blog post to write is an invitation to completely ignore meditation, or to inconveniently and ineffectively task swap so that I do neither task well.

Write first, then double dip exercise and meditation. That’s my lesson for the morning.