Hot Yoga Kicked My Ass – Some Thoughts

Last week, a group of friends and I attended a hot yoga session.  We, as a group, meet once per month to do an activity, and the October leader chose to have us join him for hot yoga.  I had some prior experience attending yoga classes, but this was my first time in a “hot yoga” session.  By the end of the hour, I looked like I had jumped in a lake.  My Fitbit tracked my heart rate and it had looked like I was running sprints.

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My max heart rate was 153bpm, during the hour-long session.

It was challenging, uncomfortable, and brutal.  In other words, it was awesome!

I’m not saying that I’m going to sign-up with my local studio or start buying into the lifestyle; I’m still paying for a gym membership that I don’t use, so I don’t need another cost to my monthly budget.  However, I found the experience interesting and invigorating, and I’d gladly go again in the future.

Cultural appropriation concerns aside, I’m fully on-board with the physical practice of yoga for health and fitness.  Western yoga tends to have a lot of stereotypes and negative perceptions attached to it, but the act itself can be a legitimately hard, physical activity that raises your heart rate, requires a lot of strength for the body-weight movements, and provides the same calming effect you get when you focus on process movements.

I’ve attended a handful of classes and tried routines at home a few times, so I’m not qualified to offer any opinions on yoga.  However, I’ll offer a few observations and thoughts on my experiences as a beginner:

  1. While I’ve never had a bad instructor, I was incredibly thankful that the two people I’ve had leading classes were super friendly, approachable, and accessible.  You feel incredibly awkward walking into your first class, and you assume that everyone is silently judging how bad you are at it.  Having a good instructor in front of you really helps you get into things, and their ability to break down the poses and movements with verbal cues really aids in immersing yourself in the experience.
  2. At the recommendation of a friend, I’ve attempted doing yoga at home by following along with an instructor’s video on YouTube (my go-to channel is Sarah Beth Yoga).  While doing yoga at home is more convenient, cheaper, and less awkward, I still find value in doing yoga in a group setting.  It feels more rewarding in the end to share the experience with others, and having a dedicated time to show up makes you more accountable.
  3. If you are going to buy anything, I recommend buying your own mat.  I’ve used it for yoga as well as doing tabatas at home.  I also recommend buying a thicker mat (the standard mat is really thin) because being a heavy guy, it helps cushion my wrists and knees in the various poses.  Bring a towel because the thicker mat doesn’t appear to have the same grip when you’re sweaty.
  4. BRING WATER!  STAY HYDRATED!  This applies to non-hot yoga as well.
  5. I found the act of yoga to help clear my mind.  Again, cultural appropriation questions aside, going through the motions intentionally and being mindful of what your body is doing or “saying” to you helps with the mind-body connection.  There is something about focusing on your breathing and your movements that creates a singular focus that pushes extraneous thoughts out of your mind.  The added layer of music and sanskrit words pulls your attention away from the past or future considerations and instead into the present.
  6. Speaking of sanskrit, I don’t get too bogged down in the culture.  When in the yoga studio space, I try to be mindful of others and the practice, but because I don’t know too much about the history or origins of yoga, I remain agnostic but open towards the cultural or spiritual side.  It’s not my place to judge, and smarter people than I can weigh-in on the validity of different kinds of yoga practices.  I find value in the physical movement and the slower pace of the activity.
  7. Having said that, I know that as a white dude participating in an appropriated practice from Hinduism, India, and the Desi people, it is loaded with problems (see the link above).  My participation adds to the watering down of a rich culture from which the original practitioners were forced to suppress their ways at the hands of their colonial occupiers.  I can’t square that circle and have to acknowledge it for what it is.

 

Stay Awesome,

Ryan

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My Best Blog Post (to date)

I set up  this blog as a way to force myself to write.  With a few minor exceptions, I’ve managed to put out a post every Monday morning for the last few years.  While the tone and theme of the blog shifts around a bit, it’s been a pretty consistent thing.

One thing that is surprising to me is the top blog post on the site.  There is one post that consistently gets more traffic than any of the others (almost daily, in fact).  If I didn’t have access to the metrics, I would have never guessed which one it is.

My best blog post, to date is ……. (*drum roll*)….

Zombies, Run! 5K Training App Review

Yeah, no kidding.

It’s far and away the most popular post.  It’s more popular than my landing page, which means that people often find my blog through a Google search before clicking through to the rest of the site.  Below is my top 15 pages according to views.

Top 15

I suppose there are a few good takeaways I could make use of if I were looking to optimize this blog for hits or monetization.  First, writing reviews of popular apps gets a lot of clicks.  As does talking about health and fitness (or, more specifically, failing at health and fitness).  And finally, people like reading about life/career developments – and posting your content to Facebook for your friends and family to read will get you a good number of hits each time.

I suppose now I have a goal to write something that will drive more traffic than Zombie, Run!  Good luck to me.

Stay Awesome,

Ryan

Failure by Psych-Out

Yesterday I went to a climbing gym with my co-workers for our summer staff party.  It’s been at least five years since the last time I tried rock climbing, and over a decade since the last time I actually climbed a rockface.

The experience was interesting.  On the one hand, the venue is great, and the staff were awesome.  My co-workers were all super supportive, and in no way did I feel like I didn’t belong because of other people.  I did, however, felt like I didn’t belong because I’m a 325lbs mass of meat that doesn’t have the greatest cardiovascular system and a nervous suspicion of gravity.

I made two attempts to climb a fairly easy 5.5 wall.  The first attempt, I chickened out about a quarter of the way up.  A little while later, I made a second attempt and got around 80% of the way up before I stopped, thought about things, and promptly started climbing back down.  In other words, I psyched myself out before I reached the top.

I was really bummed out about it afterward, because I knew that if I pushed through the mental barrier and went up the last 5-10 feet, I could have made it.  Instead, I saw that I still had a bit to go and felt that I didn’t trust the auto-belay device to support my weight, and the hand-holds near the top would have been tricky to climb back down on.  So, instead I decided to turn back and climb down until I was a safe height up from the ground where I could let go and still not injure myself if the auto-belay device didn’t arrest me.

It’s really stupid to let myself succumb to this kind of thinking.  I know that the equipment is safe, and I know that I won’t injure myself if I slip.  Nevertheless, I let my fear get the best of me, and I turned back before the end.

We can’t win them all.  I’ll try to do better next time.

Stay Awesome,

Ryan

The Animated Bibliography

*Update: I’ve added bullet points to the bottom since the time of original publication.  New points are identified as “New.”

I’ve made references to the concept of the “animated bibliography” in a few recent instagram posts.  I first started conceiving of the idea when I wrote a short self-reflective critique of my habit of reading self-help books.

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-/16 The Achievement Habit by Bernard Roth. The concept of design thinking and Stanford's "D School" has been on my radar for a few months. The book was listed in an article I read so I checked it out. Given what I've read over the last year, it's pretty par for the course. It was refreshing that it wasn't an animated bibliography of research like other books I've read in the genre. Instead, it is written with a lot of anecdotes from the author's life as a mechanical engineer and professor, which I found quite enjoyable and a nice change. To be honest, the thing I was more excited about was that I listened to this for free on the #Libby app using my @kitchenerlibrary membership. While I like my Audible subscription, I love my library more and am glad they offer this for audiobooks. #books #reading #selfimprovement #books #nonfiction #productivity #habits #learning #audiobook

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I doubt I’m the first person to notice this trend in publishing, and I’m not entirely confident that this is a new trend at all.  The more likely explanation is that this is something that has gone on for a while and I’m just too stuck in reading the same books listed on every “must read” list to see the broader context.  Were I to read books that were published earlier than the last decade, perhaps I would see that book have always used this strategy to convey information.

Nevertheless, it would be fun to take on a bit of a research project to see whether this trend has proliferated from a certain point in time, who the early adopters were, and how quickly it’s accelerating.

For the moment, here are my early observations:

  • The animated bibliography is a style of nonfiction where the author uses a micro expression of some authority to explain or contextualize some broader universal “truth.”
  • The authority is either scientific studies or biographical case studies.  Biographical case studies are not always literal examples, but can also be mythical or metaphorical examples.
  • The material is rarely discussed from the negative; that is, the material is presented as a causal relationship to explain a phenomenon, but less commonly are counter-examples, counterfactuals, or false-positives discussed.
  • The author is usually repackaging the work of someone else, rather than the original author of the micro expression.  For example, there is a difference between Daniel Kahneman writing a book reflecting on behavioural economics and his original studies, and someone invoking a study published by Daniel Kahneman to explain an phenomenon.  The animated bibliography would be the latter, but not the former.  The animated bibliography is a presentation of the things the author has learned.
  • The animated bibliography has parallels to how research papers are written at the undergraduate level.
  • The animated bibliography can be thought of as a narrative stitched together.  A series of vignettes (chapters) that bring stories together under a broader meta-narrative that provides a unified theory.
  • The animated bibliography is a method of delivering nonfiction, but it is not necessarily meant to be a moral lesson.  It is protreptic in aim – it attempts to be explanatory, if not educative.
  • The animated bibliography typically falls under a few key genres of nonfiction: business, productivity, leadership, personal development or self-improvement.
  • In isolation, the animated bibliography is merely a geneology of ideas, but taken as a genre it becomes self-referential.  The same studies and case studies start popping up over and over.  These, in turn, get meta-referenced by popular authors who write about them.  For instance, a reference could take the form of a book referencing another author’s book about a series of published studies.
  • Hypothesis: this phenomenon (if it is a new phenomenon) is an emergence from the overlapping worlds of start-ups and founder idolization, social media-fed ennui, high technology, scientism, and people’s inability to move from idea to action.  The books are proliferated as instructionals and how-to’s to solve a behavioural problems.  They paint an ideal way forward, but the fact that they keep getting published, and that a market still exists, means that no one book can actually be held up as the definitive voice.  The plurality exists because they singly do not provide broad answers.
  • The market creates a series of urtexts that spawn and inspire secondary and tertiary levels of reference.
  • *New* The author takes on an authoritative tone in the books, but uses the references to others as the source of their authority.
  • *New* Rarely is the book the result of a lengthy period of research or work in the field as a practitioner.  Instead, the book is the product of some period of immersion or research in the topic at hand (e.g. the author spent a year working on the topic and is writing a book about it).

I’ve deliberately kept things vague in terms of which authors and books I have in mind when I make the observations above.  Perhaps in time, I’ll have more courage and name names of those I find to be the biggest offenders of the genre.  For now, though, I choose to remain silent.

Stay Awesome,

Ryan

 

 

Locus of Control – I Re-Assembled the Elliptical!

While I have recently joined a new gym in our new city after the move, I have used it once as of writing.  I have yet to work out a schedule that allows me to easily pick up the habit of exercising.  This is, of course, a terrible excuse to not exercise.

Exercising at the gym will either be something I do before work, or something done after work.  Each of these options have complications that provide just enough friction that implementing them is stopped by my slothful lizard brain.

In order to exercise at the gym before work, I’d have to wake up earlier.  This is hard for me for a few reasons:

  • Because I work at the bar a few nights per week, my sleep schedule is variable, so keeping a consistent bed and wake-up time is challenging.
  • I’m a heavy sleeper, so finding a way to wake me up without disturbing my partner is difficult.
  • I’ve developed a habit of snoozing when my alarm goes off.
  • Being late to work is bad, so if I’m late to get to the gym, it throws things off for me.
  • I’m lazy.

In order to exercise at the gym after work, I have a few barriers that I’d need to overcome.  Ideally, I’d go straight from work, but:

  • On days when the dog is at daycare, I’m usually the only one who can pick him up before they close since my work is closer.
  • On days when the dog is at home, I need to go home first to take him out to relieve himself.
  • Because I’m the first one home, it makes more sense for me to start dinner.
  • I have the habit that once my “pants come off,” or if I sit on the couch, it’s hard for me to get up and go again.
  • Exercising after work is challenging if I’m tired from work.
  • I wouldn’t be able to workout on days after work when I also work at the bar or have board meetings (mornings are more likely to be clear of other scheduled activities).
  • I value spending time with my significant other over going to the gym.

These are all excuses.  They are in no way real impediments to going to the gym.  Instead, they provide just enough friction to stop me from making a change.

Another option would be for me to workout at home.  Until recently, we’ve been limited in what we could unpack while the renovations were ongoing.  However, now that the renos are done, we are in a position to reclaim more space in the basement.  The disassembled elliptical was buried behind boxes of stuff, and there was little extra floor space that could be used to set up the machine.

Last week, I decided that I wanted to finally set up the elliptical so that I had no excuses for skipping some form of exercise.  I wanted to take back some locus of control for my fitness.  Everything listed above is coded in language that suggests I have no control over my situation.  There’s always a reason outside of myself that prevents me from committing to exercise – “if only things were different, I’d exercise.”

But this is wrong.

In truth, there is nothing stopping me from exercising.  I’m making excuses on why I’m not modifying my behaviour.  Instead of whining and whinging about why I can’t exercise, I need to address the nagging feeling that I am drifting about in my day to day life.  I don’t feel in control of things, but this is false.  I tend to react, without intention.  I act as if I don’t have an active agency in how I spend my time.  By not making decisions about how to fix my behaviour, I’m still making a decision – only now I’m pretending to be a victim of circumstance and pushing off ownership of that decision to do nothing.

And so, last week I decided to take back some locus of control and re-assemble the elliptical and go for a run.  This is not a behaviour change, but merely a first step.  (Or several steps according to my FitBit…)

Now, I must be responsible for continuing to take those steps.

Stay Awesome,

Ryan

Honest Gym Update

Earlier in July, I joined a new gym.  It had been some time since I went to a gym, and indeed I had cancelled my last gym membership due to not attending in months.  I researched some of my local options, and I settled on a non-chain gym to join.

My first workout was July 5th.  The gym has 24-hour access for members, and I wanted to blow off some steam, so I went out to run on the elliptical and do some light weight lifting.

All in all, I like the gym so far.  The layout is different than what I’m used to, but I like the aesthetic and vibe.  You have a decent mix of people using it, from muscle-heads to grandmas, and everyone seems welcome.

However, since July 5th I have not been back to the gym.  Despite wanting to get back into the routine of exercising, I have yet to make any progress towards forming a new habit of going to the gym.

Granted, things have been hectic as we dealt with the fallout from the move, the renovations, wedding planning, etc.  Still, this is not a good excuse and I should be doing better.

I figured this accountability post would be a good thing to share, because it’s going to take some work before I change my behaviour.

Stay Awesome,

Ryan

I (Finally) Cancelled My Gym Membership

I finally got around to cancelling my membership to my gym.

My last visit to the gym was at the end of November last year (I thought it was October, initially, so I wasn’t doing *that* bad…).

I have been away from the gym for so long that the branding and colour scheme has all changed to Crunch Fitness in my absence.  It was strange to walk in and see all the same equipment, but with new branding stickers adorning the equipment and different paint on the walls.  The vibrant reds and blacks have given way to more muted blues and greys – a shadowy ghost of the former company.

I’ve written before about my poor habits with going to the gym, and how much it costs me when I fail to go for months at a time.  I’ve had some successes, but mostly I tend to fall off the wagon.  The longest string of success I’ve had with exercise is using the elliptical at home with the Zombies, Run! app.

The decision to cancel my membership is motivated by three reasons.  First, since we are moving in May, I will be too far away to reasonably commute to the gym (and if I was inconsistent before while living close to the gym, there is almost no chance that anything would change in my habits after the move).

Second, I reviewed my finances and wanted to clean up some unnecessary recurring charges to my credit card.  Things like the gym and my subscription to Crave TV were cancelled since I rarely use them.

Third, with the move to the new house, I’d like to take a crack at exercising more from home.  I’m fairly regular with the elliptical running, and I would like to purchase a few more items to create a bit of a home gym.  While I doubt I’ll have a home gym like Jujimufu on YouTube anytime soon, I can add a few pieces that will allow me to get a reasonably comprehensive workout from home, such as a barbell, bench, and maybe a squat rack.  Stretch goals would include battle ropes, a heavy bag, and kettlebells.

If the home gym fails, there is a commercial gym and a more specialized gym in the town I’m moving to, so I could always sign back up when things settle down.

In the meantime, here’s a salute to World Gym (and Cruch Fitness who took over all the World Gym locations here in town).  I very much liked my experiences at World Gym, and I don’t regret our time together.

Stay Awesome,

Ryan