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

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

Zombies, Run! 5K Training App Review

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This blog post is not a paid sponsorship.

On Friday, I completed my last training mission for the Android version of the Zombies, Run!  5K Training app by Six to Start.  While this is supposed to be an 8-week training program, I’ve been at it since mid-October.  Having completed the program, I wanted to give some of my thoughts on the experience.

Overall, I loved it!

Imagine taking an audiobook about a zombie outbreak, and attaching a step-counter/GPS tracker to it.  That’s what the app is at its core.

Story

You play the silent hero, Runner 5.  The adventure opens with you in a helicopter bound for the Town of Able.  While en route, your helicopter is shot out of the sky, and you are forced to make your way to the settlement with the help of Able’s radio operator, Sam.  Once you make it to town, you meet a diverse cast of characters who you “interact” with throughout the 8-week plan.

The bulk of your interactions take place with Sam and Maxine, the town’s doctor, who also serves as your training coach while you build stamina and prepare to take your place as one of the town’s Runners.  The Runners are a group of people who are sent out on missions outside the guarded walls of town to run messages, look for survivors, gather supplies, and occasionally serve as decoy bait to lure zombies away.

While managing a zombie outbreak is bad enough, you still have the lingering question of who would shoot down a helicopter from the middle of the zombie-infested countryside, and more urgently, who is stealing supplies from the town’s quartermaster.

I found the story very immersive.  It brought me back to my old radio drama days from high school, with well-acted characters and sound effects to help you believe that you are being chased by zombies.  The creators took time to ensure the voice acting was well-done as you rely on the characters to help you experience the story.  There is no narrator telling you a story, but instead the story unfolds around you while you run.

Despite the fact that this is a training app, there is a surprising amount of story given to you.  You learn a bit of the backstory of the main players, and there is a lot of world building going on about life and the history of the zombie outbreak.  You learn a little bit about the politics of the various surrounding towns, and you get swept up in the human drama.  Indeed, your final mission is not just a 5k run, but a race against the clock to make a critical delivery to someone you’ll never meet but means the world to a close companion of yours.

The App

I found the app easy to use and well-designed.  As I mentioned above, the app is basically an audiobook and a step-counter.  There is a bit more to it, but those are just extras that help with customization.  The app tracks your progress in one of three ways – a GPS tracker that lays out your run via a Google Maps integration, a step-counter if you want to use a treadmill, and an estimated distance tracker for use on rowing machines and ellipticals (how many minutes it takes you to go 1-kilometre).  I chose to use the step-counter feature despite using an elliptical, which meant my in-app distances were skewed, however I corrected the distances with the tracking done by the elliptical itself.  I also used my Fitbit to track caloric expenditure and heart rate, since they were calibrated to my height and weight.

The best part about the app is that you can choose to use an external audio player when the app isn’t talking to you.  I used both Stitcher and Spotify and found that the integrations were smooth.  This allows you to listen to music on the run.  When the training app needs to deliver information to you, it pauses what you are listening to and continues the story, before switching back to your preferred audio.  Even taking phone calls mid-app worked well.  There was only one time where my music didn’t start back up after I took a phone call.

One note of caution is that the first 3 or so weeks of the app are free to use, but you need to pay a nominal fee ($5.49) to unlock the rest of the missions.  While this might be annoying, or a bit of a barrier for people, I liked it because a.) I’m in favour of companies making money off of users to keep creating good content; and b.) letting you use the app for free lets you test it out.  By the time I was ready for week 4, I wanted to find out what happens next, and I thought a buy-in of around $5 was worth it to continue on the adventure.  The full (non-training) app uses a subscription model, but still allows you to trying things out before you need to unlock the full app.

Training

I found the 8-week program to be a little easy for me, but using an elliptical meant that there was only so much crossover I would experience.  If I were to have tried running, I suspect the app’s difficulty would have been scaled more appropriately to me (and my knees would have taken a beating).  But the main purpose of the training is similar to most other “couch to 5K” training programs – get you moving a couple days per week while the difficulty is slowly ramped up.  I appreciate this approach, as it is enough to challenge you, but easy enough to keep you coming back for more.

To keep the difficulty scaled for me, I would often run through rest breaks, and I ensured that I kept the resistance level at a good place to maintain a heart rate of around 140bpm.  To ensure I was running fast enough, I monitored the elliptical’s RPMs, and used the following markers:

  • 40-50rpm: slow walk/rest
  • 50-60rpm: brisk walk/warm up
  • 60-70rpm: steady running pace
  • 70+: hard exertion/sprint

Before each mission, you can review what the day’s exercise routine will look like.  The training sessions involve a combination of walking and running periods, and some sort of ancillary movement to develop your leg muscles, such as knee-ups, skipping, and body-weight squats.  Some days are straight training, where you get little story development, but learn more about the people you are interacting with.  However, some training days morph into mini missions where you need to divert due to zombies or pick up critical supplies nearby.  One time, you even risk you life to help a downed runner in the field.  This is probably what kept me so engaged.  If it were just a disembodied voice telling me when to walk and run, I doubt I would find it very engaging and would have likely lost interest quickly.  However, because the training prompts are integrated into a narrative, and the characters are cheering your development on (because you are expected to take you place as a member of the community), it breaks the monotony of running up into more interesting chunks.

I’m not entirely sure to what degree I improved my cardiovascular health.  Because I didn’t feel like I struggled with the difficulty, it’s hard to measure my progress.  The best I can estimate is that my running distances did increase over time, even if you were to control for the duration of walking in the training cycles and the differences in run duration from week to week.  Despite having not measured with any amount of accuracy what my abilities were pre-Zombies, I’m fairly confident that I am in a better state of cardiovascular health having completed the training program.

Final Thoughts

If I have one complaint, it’s that the narrative move from the training app to the full app ends up restarting the story a bit.  The first mission in both the training app and the full app is  the same, meaning your story doesn’t really continue after the training app.  I suspect that once you start running the story missions, things will feel more integrated, but I was a little sad to have to “meet” Sam and Maxine for the first time again after having “developed” a relationship with them while I trained.  This is a relatively small nitpick on my part because narrative and story are important to me, but it’s not something that takes away from the experience.

I have already recommended the app to friends of mine, and I officially recommend it here.  I got well more than $5 in value from the app’s minor cost.  This is a well-made app that is easy to use, and integrates well into my exercise routine.  It makes exercise fun and engaging and the story is compelling enough to keep me coming back for more punishment.  If you are looking for a way to help you commit to a cardio routine, but you are starting off from scratch, this is a great option if you don’t mind running from zombies.

Stay Awesome,

Ryan