Category: Exercise

Stress Adaption

Exercise teaches us that to become stronger (read: more capable), you must grow through a process of exposure to controlled stress, recovery, then adaptation, so that you can handle the same stress loads with less conscious, intentional effort. This is a useful metaphor for handing other kinds of stress in our lives. Therefore, to overcome, you must develop your stress-capacity beyond whatever it is that is creating your fear, anxiety, or pain.

There are limitations to this simplification, such as bodily ailments and chronic systemic issues, but as a general idea, this shows an empowering approach that allows you to take responsibility over finding paths forward to good outcomes. You don’t have to resign yourself to passivity; it is possible to be active in redefining what you are capable of.

Stay Awesome,

Ryan

Small Health Improvements

At some point in one’s thirties, you become aware that you cannot rely on your body to bounce back as it once did after your poor decisions. It becomes harder to ignore the signals from your body telling you that not sleeping enough, not maintaining healthy maintenance habits, and indulgences cause harm to the body. It’s as if your body used to quietly repair the damage but now it makes sure you know what you are doing is stupid and bad for you in the long run.

In response to these signals, I started making small adjustments to my day that aims to improve my health in targeted areas. Here are a few that I’ve tweaked recently.

Sleep

After my wife noticed I was snoring really badly at night, I scheduled a sleep study through my doctor. It was a long process because of the pandemic, however I was eventually diagnosed with sleep apnea and I was prescribed a CPAP machine to improve my sleep quality. I am currently in the trial period, so it’s too soon to have an appreciation of the fix, but the stats from the machine are showing a dramatic drop in my nightly breathing issues, and I generally feel less tired during the day (though I still feel groggy in the morning). I still have a problem with going to bed too late at night, but getting my sleep quality back on track is a first step.

Physical health

I am among the people who picked up some weight over the last two years of being at home. Between having a toddler and trying to maintain some semblance of work and life balance, I’ve found it difficult to keep a regular exercise routine – it just becomes too easy to put it off to tomorrow. I took a leaf out of BJ Fogg’s Tiny Habits book to shrink the action of exercise down to slowly build up a regular practice. I’ll have more to say on this topic in a few months after I give it an honest try, but so far I have kept my commitment through the experiment.

Dental health

I had poor dental habits through my twenties. While I always brushed my teeth at night, I was terrible at morning brushing and never flossed. While my dentist has noted I have good teeth generally, because of my sleep apnea, they’ve noted some effects of grinding my teeth at night. And I have a tendency to brush too hard, causing damage to my gums. Also, I chipped one of my front teeth while biting my nails – turns out 30 years of grinding the teeth together to bite my nails will eventually wear the corner out. During my last visit, the hygienist asked if I used an electric brush. I didn’t realize it would be a gentler option for my gums, so I asked for their recommendation and bought a Philips Sonicare unit specifically because it will alert you when you apply too much pressure while brushing (this is not an endorsement; it just happens to be what my dentist recommended to me). So far, the novelty of the electric brush has been a good change in my routine, and I’m more diligent with brushing. I also combined the wisdom of Fogg (see above) and John Call (Jujimufu) and addressed my flossing habit by buying a better quality floss (a stronger but softer floss that hurt less to use), and put it right next to my electric brush instead of the drawer as I used to do. I enjoy using the electric brush, so I’ve used it every night. And because I see the floss next to the brush, I grab it first and floss before brushing. I even tried using a mouth wash, though stopped when I noticed that it really dried out my mouth in the night.

Lessons

These aren’t perfect solutions, and they won’t undo all of the damage of my neglect. They also aren’t fast solutions, but I see them as sustainable changes. I didn’t get into this problem overnight – it was years (now decades) of steady poor choices that lead to issues in my health, and so it will take small steps to correct these issues.

The lessons learned so far that have helped:

  1. Be ruthlessly intolerant of friction points. If something is causing you problems, if something in the behaviour you want to change is making it difficult to stick with it, sit down to define the problem and make an adjustment to address it, whether it is a physical change (like moving the floss out of the drawer to beside you brush) or a financial change (like buying an electric toothbrush instead of thinking you’ll do better).
  2. Shrink the change. Fogg’s book is probably the best I’ve seen on the topic of habits that actually sets out a plan for change. It’s the most comprehensive but comprehendible book I’ve seen on the topic. Instead of making grand sweeping changes, focus on the tiniest thing you can change towards the positive.
  3. Look for resources to support your wellbeing. I’m fortunate that my Province supports people with sleep apnea. If you are in a position to take advantage of these supports, make sure you do it. Get the doctor’s referral, commit to the trial period and sleep studies, and get the financial support to buy the equipment you need. Not everyone is in a position to do this, but do it if you can.
  4. This will take time. Don’t look for overnight solutions, and expect to not see results right away. Trust the process and give it a fair chance to work.
  5. Be kind to yourself. You can beat yourself up over past bad choices, but it won’t help change your behaviour. Start fresh on a new day, forgive yourself, and try again. Try different things; see what sticks. Treat it like an experiment. You aren’t a failure, you are just testing what works best for you.

Stay Awesome,

Ryan

Food for Thought – On Self-Discipline

Michael Sugrue recently posted a series of one-liner observations on his YouTube Community page; one of them grabbed a hold of me, and I wanted to share it.

“Brakes make a car go faster: self-discipline produces freedom”

While it reminded me of Jocko Willink’s Discipline Equals Freedom mantra, it still gave me pause to reflect on this quasi-koan. There are two paths for speed – you either are able to control it, or you give over to speed for its own sake. Unless you disregard all safety and practicality, there is little benefit to unrestrained speed or freedom. It is through imposing limits (or the ability to control the forces at play) that you are truly able to take advantage of what speed (or it is a proxy of) has to offer. It is narrow-minded to believe in absolute freedom without guardrails. To believe we should live without restraint is to place yourself and your needs above everyone else. You might win on a few games, but it is a poor strategy in the long term that hurts everyone.

Stay Awesome,

Ryan

Long Absences

You never intend to step away for very long. A week goes by, then another. Without realizing it, a month has passed.

It can sometimes be hard to keep up a weekly blog. I don’t know how the daily folks do it – Seth Godin says it’s just consistency, but does that mean it’s easier to show up everyday than once per week? Maybe… It’s harder to push off to tomorrow when the deadline is always midnight. I’m not impressed by the folks whose job is to churn out multiple pieces of content per day. Creative burnout aside, there is a difference between being paid for the content and doing it without pay.

Excuses are easy, especially when they are real. Yes, I didn’t set time aside to write, but I also had a major deliverable due at work. I even set up auto-responders on my emails to manage people’s expectations while I was in focus mode. These are reasons, but they do not excuse the absence when you know what you are getting yourself in to.

And when you return to the notion of an update, you feel the need to write something profound to offset the time away, but the ideas feel crusted and not worth sharing. Instead, you hide away, and figure you’ll get back to it next week, meanwhile the feeling of panic and dread increases at the thought of delivering that perfect post.

But next week comes and goes.

There is no magic solution beyond showing yourself compassion, resetting the clock or counter, and shipping the next thing by trying again.

Stay Awesome,

Ryan

Post #302

I uploaded my post last week without much thought. When I went back to draft some ideas for a future post, I saw that Beachhead was my 301st post. I missed the opportunity to both celebrate the milestone and reflect on its significance.

Earlier this year, I missed the 5-year anniversary of this blog. I let the milestone pass by, unlike years past. I think part of the lack of enthusiasm for these significant milestones is due to general pandemic-induced apathy (we’re all feeling it). But the optimistic side of me also thinks that these milestones are less important than the work itself. I used to be more metrics-driven with my blog, excitedly noting the passing of the first year or the first 100-posts. However now I’m not concerned with reaching a future target but instead focus more on ensuring I’m keeping up with the weekly schedule and trying to come up with decent thoughts worth publishing.

That’s not to say that all of my posts are worth reading. I wouldn’t say I take a lot of pride in the final product of what goes up weekly; I’m not ashamed either. It’s just that the quality of the final draft isn’t as important as sitting down to do the work. Of taking an idea from brainstorm to coherent narrative. I find more satisfaction in putting in the work than the bragging rights of the final product. I try to think of it as more of a craft-mentality rather than creating a masterpiece corpus of writing.

Each post is an exercise that stretches the muscles, practices the movements, and gives me an opportunity to learn and develop slowly over time. At present, this blog operates at a loss (no income is generated to offset the nominal fees I pay for the site and URL). And I’m completely fine with that. At one time I thought about turning this into a brand and trying to monetize it. I’m not opposed to scraping money out of the endeavor, but it’s not the primary focus of this blog.

When I shifted away from the blog being an exercise in becoming a paramedic, it merely became a place to publicly share my practice of writing to meet a deadline. That’s good enough for me. It doesn’t have to seek to achieve anything grand – not everything has to be epic or monetizable. It’s still fun and I feel good shipping the work. As the mass of posts grow, I can look at the incremental progress and take satisfaction in what it represents – time well spent.

Stay Awesome,

Ryan

The Art of Self-Discipline

On the days when I’m languishing and finding it difficult to be productive, where procrastination and anxiety keep me in rabbit holes of distraction, and at the end of the day I look at the clock and realize how much time I’ve wasted, it’s easy to write myself off as a lazy, slovenly person. It’s easy to think of myself as the kind of person who does not have discipline, that I wasn’t born with that trait – fatalism has kicked in; I should accept who I am.

But that’s not what self-discipline is. It’s easy to see self-discipline as some sort of binary state when you are comparing yourself against others further along their own paths than where you want to go.

The Romans had a saying that “we can’t all be Cato’s,” referring to the stoic politician who served the State with self-sacrifice. But that saying is wrong. It should be “we aren’t all Cato’s, yet.”

In virtue ethics, your moral character is judged against an abstract ideal – the Stoic Sage. But possessing virtue is not a trait or character state. Possessing virtue is a process of becoming, of doing the right thing at the right time.

Having self-discpline doesn’t mean you are a paragon of discpline. It means you are exercising discpline in the moment. If you fail, it just means you are still working on becoming who you want to be.

The Japanese refer to this as “Dō“, the Way. You never reach perfection, but your life is one long project of incremental progress towards what you are meant to be.

That is the way of self-discipline.

Stay Awesome,

Ryan

My Best Interest

If you want a good newsletter, you should check out Arnold Schwarzenegger’s newsletter. I signed up a few months back and have thoroughly enjoyed each update. I find him such a fascinating and inspiring person, not just from his bodybuilding work, his acting career, or even his time in politics, but above all because he strikes me as a fundamentally decent person.

He made two interrelated observations in the latest issue that stuck out for me. A significant portion of the email dealt with his clarifying and elaborating on his viral “screw your freedoms” moment during an interview talking about why people should get their vaccines. In his expanded comments, he urges his readers to pay attention to the motivations of people trying to give them advice, and discard those opinions which are not in your best interest (including his own). By this, he means fitness influencers and politicians, whose motivations are clicks and ad revenue in the former, as well as outrage, donations, and votes in the latter. When it comes to your health, these people are not giving advice based on your own health and wellbeing.

The second related comment is that if you can’t trust government or social media, who should you trust? To that, he says you should trust your doctor because your doctor took an oath to protect you. Your doctor is paid with only one expectation in return – the promotion of your wellbeing and health.

Talk to your doctor, not people who don’t have your health as their main responsibility. The Instagram and Facebook accounts you follow that give information on vaccines are not concerned about your health. They are concerned with getting more followers and making money.

I have seen way too many stories about people who listened to politicized information about the vaccine instead of their doctors, and then changed their minds when it was too late.

At the end of the day, everyone has to make their own decision about getting vaccinated. But if I can inspire even a few of you or your friends or family to avoid another one of these tragic stories that tore families apart, I want to do it.

He urges us to trust the experts and take wisdom from their experience. When presented with advice, we should ask ourselves what the advice-giver gets in return for our compliance. Do they benefit from our participation? What do we lose by their gain? These are important checks that we should make when deciding what’s in our best interest.

Stay Awesome,

Ryan

Banded Work-out

I’ve been neglecting to care for my body these last few months of the pandemic. Last year I was progressing well with exercising on the elliptical, however I had to pause my challenge when my son was born. I didn’t have a good contingency plan in place, and so the whole running challenge fell by the wayside. Other than walks with the dog, I haven’t been intentionally setting out to move my body in some time.

One thing I’ve learned about myself and exercising is that injecting novelty into the process can be enough to spur on some change in my behaviours, such as the time I shopped my way to the gym. As a similar approach, I purchased an exercise program from the creators of a YouTube channel I follow – Buff Dudes. Brothers Brandon and Hudson put out great content and the idea of doing exercises at home with minimal equipment like exercise bands seemed like an interesting way to attempt exercise (without facing the humiliation of not being able to do proper pushups). I purchased some inexpensive bands online and ordered a copy of the workout plan.

I tried the first workout Thursday of last week, and attempted to stay humble by going through the routine with the lightest resistance band in the package. Somehow even the lightest band proved too much for my sedentary body and I suffered from D.O.M.S all weekend. I cursed my inactivity and reflected fondly on my days of regularly going to the gym and lifting waaaaay more weight without the same soreness nagging me days later.

Having recovered, I’ll be trying day 2 tomorrow, and hoping to suffer a little less in my recovery.

Stay Awesome,

Ryan

The Value of Shoveling

*Note – I didn’t have a blog post prepared for today, so here is a post I had drafted a few weeks back that didn’t get published.*

***

Like many folks, we had a moderate dumping of snow last week [Editors note: as of April 19th, we did not receive snow last week where I live. We did, however, have several rounds of hail.]. Surprisingly, we’ve had a fairly mild winter so far with only one or two times where I’ve had to contend with heavy snow on the driveway. I’m normally able to clear our driveway in 20-30 minutes by pushing the snow off to the side (for reference, our wide driveway can easily fit six vehicles if needed).

When we get a heavier dumping of snow, my wife will ask if we’ve finally hit the point where it’s time to get a snow-blower. I’ve resisted getting a snow-blower for a few years now. I grant that it would make my life easier to have the machine do the work while I casually stroll behind its lumbering frame. I’ve used my father’s machine, so I’m comfortable with operating it, and I’m not opposed to owning one per se. But I have a few reasons to shy away from jumping in and joining my many neighbours who use a machine to clear their property.

We don’t really receive the kinds of snow dumps that would make it worth it, in my mind. The majority of our snowfalls are fairly light, so using a machine to clear the snow seems like overkill. Instead, spending a short amount of time to clear the snow and letting the sun take care of the rest of the work on the asphalt seems like a better use of my money.

Speaking of money, it’s a large investment to purchase and maintain a snow-blower. I have a very limited (read: none) knowledge of small engine maintenance, so I’d have to spend money each season to properly clean, prep, lubricate, tune, and run the machine. Owning a shovel and using sweat equity is such a small cost by comparison, and it’s way better for the environment.

Of course, there is the topic of my time – is it worth my time to manually clear snow. On this, there are two considerations. For light snowfalls, I don’t think the machine would take any less time for me to clear the snow when you factor in starting the machine, clearing snow, moving vehicles, and putting the machine away, whereas with a shovel I just work around the cars and push everything to the side. But there is something to the idea of cutting my time in half to clear a heavy snowfall.

To this, though, I’m in favour of manually clearing snow because I value the exercise and manual labour of the activity. While I’m able-bodied, I’m happy to sweat it out and get my heartrate up for an hour (especially during the pandemic where I’m spending far too much time sitting these days). I find it very satisfying to work on my property, and at the end of the task I can connect the exertion I feel with the snow piled up alongside my driveway.

I’m sure there will come a day in the future when I’ll concede and get a snow-blower (to my wife’s delight, as she refuses to shovel). I suppose in the interim, I can always tap the free labour my son will provide (when he gets a little older).

Stay Awesome,

Ryan