Tag: Fitness

Health

A Record High Score

As mentioned in a previous post, I purchased a Fitbit almost a month ago. I only wanted a cheap way to see heartrate but discovered the sleep tracking feature and have been obsessed ever since. I thought I was a good sleeper. I tend to go to bed fairly early and always fall asleep within 5-10 minutes. I wake up pretty early, but figured that was ok since I go to bed early. Turns out the data shows that I’m a horrible sleeper.

I have yet to sleep eight hours. With a sleep scale from 0-100, I rarely crack the 70 mark, which is only considered “fair”. Most nights I’m sleeping 5.5 to 6.5 hours. My REM and deep sleep cycles average 45 minutes to an hour. That’s pitiful. It also partially helps explain why I constantly need a nap and always feel low energy.

It’s no secret that you need a good nights sleep. But we are also bombarded with sayings like “I’ll sleep when I’m dead” and seeing Jocko’s daily 4:30 am Instagram post, shaming you to get up and work out. So just how important is a good nights sleep? Well, I just finished Dr Peter Attia’s book on longevity titled “Outlive”. I highly recommend it. He considers sleep the number two item to combat chronic disease (exercise is number one). He goes through great detail about why the REM and deep sleep cycles are so important. I’m sold. I am now fully convinced that I need to teach myself how to get a good nights sleep.

At my age can I really teach an old dog new tricks? I’m not sure. But… last night I scored my highest ever sleep score. I scored an 87 with 7 hours and 40 minutes of sleep. I was in REM for two hours and 10 minutes, deep sleep for an hour and 27 minutes. I don’t know what voodoo Fitbit does to figure this out, but the studies I quickly looked up show it’s reasonably close to an EEG test. Good enough for government work I figure.

I’ve noticed another few data points that are interesting. Specific to sleep there are two measurements it tracks – heart rate variability (HRV) and temperature. You want as high a variability as possible. Mine is pitifully low and probably reflects a poor overall level of fitness. Temperature shows how much your body temp drops from it’s baseline when you sleep (dropping is good). Here’s the interesting thing… when I drink alcohol, my HRV gets worse, and my body temperature rises instead of dropping. I knew that alcohol is not good for sleep – but I’d never seen it so dramatically illustrated. Not specific to sleep, but after a night of a handful of drinks, my resting heart rate goes up for much of the next day. Crazy how impactful it is.

I’m not sure how to improve my sleep score further. In my part of the world, it’ll soon be light until 10:30pm and light again at 7am. Starting at 2-3am every night the dog gets restless and starts going in and out of the room. A sleep mask would be too claustrophobic and runs the risk of being suprise attacked by zombies in the middle of the night. Ditto earplugs. It’s a challenge.

It’s a challenge I accept however. Among my many other goals this summer, I want to get to the point where I am regularly hitting the 8-hour mark for sleep and averaging high 80’s for a sleep score. My HRV needs to improve drastically, and my resting HR can stand to drop another 10 points.

It would be nice to not feel like I had to take a nap every day. It would be wonderful to pop out of bed and feel refreshed. It would be fantastic to not end up with dementia my last decade of life (poor sleep is one of the associated factors). Good goals to have.

Cool, Health, Motivation

End Of A Season

And just like that, it’s over. The last day of the ski season. It happens every year. Most years, by the end I’m kinda meh. Ready for golf and mountain biking. But not this year. This was a fantastic ski year for me. The snow was amazing – more powder days than I’ve ever had. And close to record levels of snow (global warming, of course). But it wasn’t just the conditions that made it great. I made a fundamental leap in my skiing ability this year.

Interestingly, it wasn’t my skill that improved – it was my confidence. Up to this point, I’ve often let fear control what sort of runs I ski down. I’d look at a line through the trees or a black diamond run on the map and manage to talk myself out of trying it. I’d spend most of the season skiing the same runs over and over. The only exception would be when I’d ski with someone better than me who’d assure me, I would have no problem skiing a new run or line. That would be the only time I’d try something unknown.

But something happened at the beginning of this season. After thinking about, contemplating, and worrying about a new area I’d wanted to try – I finally told myself, fuck it, we’re going to do it. What’s the worst that could happen? And sure enough, I had the skill to do it and had a blast. That boost in confidence opened up a whole new world for me.

All season long I’ve been on a mission to ski the entire mountain. Every time I tried a new line through the trees, I’d discover an entire new area I never knew existed. It’s been an absolute blast. Probably the most fun I’ve had skiing. And with each new run, my confidence soared.

I’m ending this season with the knowledge that I can ski the entire mountain (with some crazy exceptions involving cliffs and chutes). There isn’t any place I don’t have the confidence to go. It’s an amazing feeling. Now don’t get me wrong, it’s not always pretty. There’s been a few lines that were more survival than skiing. But I got down. And there’s been a few yard sale wipeouts for sure. But I did it.

And now for the first time ever, I have goals for next season. I want to make that next big jump in ski ability. It’s time to move from average intermediate skills to expert. I’ve never before felt like that was possible for me. Now I do. If I work hard physically this summer to get ready, I’m sure I can make that leap in ski ability. The plan is to start next season in the best shape possible and take some lessons right away.

It’s exciting to have a new goal. Skiing has always been just something I do. I enjoy it, but it’s been routine for as long as I can remember. Like going for a hike. I enjoy it, but I certainly don’t get excited about it. This year changed it for me.

I finished my last day of the season with a powder day. Amazing to think we’re still having powder days in April. I spent my day skiing all my favorite lines. I tried one steep new line through the trees. I joked with a few of the lift operators. The resort was mostly empty, so I was often the only one on the run. It was quiet in the trees. Towards the end of the day the clouds rolled in, snow started falling, and visibility dropped.

I stopped halfway down my last run and just listened to the wind. I looked around at the mountains surrounding me and watched the snow falling. I’m grateful I live in a place where I can do this. I’m super stoked to see what I can accomplish next year.

205 runs and 298.1K vertical feet skied. It was a good season.

Cool, Daily Life, Health

A Slave To The Numbers

I said I was going to wait, but I couldn’t help myself. I bought a Fitbit. I went with just the basic wrist one. The only thing I’m interested in is the heart rate monitor. We’re on day three of wearing it full-time and I’m getting obsessed with checking on my heart rate.

Overall, I’m pleased with my resting heart rate. Averaging 55 bpm. Higher than it was when I was running, but I’m ok with that for now. The purpose of the monitor was so that I can ensure that I’m in zone 2 when walking/running to maximize building an aerobic base. Today was the first chance I had to see what happens while out on my power walk. Turns out, I can’t get into zone 2!

While walking (on flat ground) as fast as I can go without breaking into a jog, my heart rate hovered around 110-115. Based upon the various calculators I found, zone 2 for me should be 120-130 bpm. As soon as I started an extremely slow jog… my heart rate went to 135-140. It didn’t make any difference what I did – I couldn’t get to that 120-130 zone. I was always below or above.

Has anyone else experienced this? I’m not sure what to do. Would I be better off continuing with the fast power walk that’s below, or the extremely slow jog that’s too high? I consulted Dr. Google, but no luck. We’ll see what the heart rate trend is over the next few days.

While the original purpose of the Fitbit was so that I can monitor my heart rate, it has a bunch of other features that I had no interest in. That is, until I discovered the sleep tracking. I’ve had two nights with it now, and I’m amazed at how accurate it is. Both nights it pegged the time I went to bed and woke within +/- 5 minutes or so. How in the world does it know? Technology is amazing.

But now, I have a whole new set of numbers and stats to obsess over. My sleep scores are terrible. Heart rate and Sp02 are fine, but everything else is awful. I thought I was a good sleeper, but apparently not. I was not aware of something called the heart rate variability score. This is supposed to be an indicator of fitness. You want a larger (greater) variability in your heart rate. Meaning, while keeping the same total number of beats per minute, the time between each beat should vary. Mine the last two nights has been low. As in, bottom percentile for my age low. I guess I’m basically a metronome. I was perfectly happy with my sleep habits before, but now I’m going to worry each night about what the metrics are going to show in the morning.

It is now officially my mission to improve that number. I have no idea how, but I’m going to do it. I can see it already… six months from now I’ll be sleeping in a separate room that is specially climate controlled, sound deadened, and has all the electrical circuits shut off to remove any EMF messing with my circadian rhythm.

Maybe I shouldn’t have bought that Fitbit after all…

Cool, Diet, Health

Take This One Supplement

It’s funny how us humans seem to be predisposed to fall for the “one magic pill” syndrome. You know, the “eat this one food to lower your blood pressure” or “do this one exercise if you want tight abdominal muscles” sort of articles. I’m just as big a sucker as anyone else, even though I pride myself on being skeptical of… well, everything.

For example, just the other day I’d watched a podcast that talked about the importance of Zone 2 training. That’s the sweet spot for fat burning and building an aerobic base. Roughly 75% of your max heart rate. I’d forgotten I’d read an entire book on the subject at one time – “Training for the Uphill Athlete“. I immediately went out an did a fast power walk in the hills. I kept my pace to mostly just below starting to breathe heavily. I felt great when I was done and vowed to ensure I’m getting a minimum of three days a week of this type of exercise.

Me, being me, I immediately blew an hour researching heart rate monitors. Which are more accurate, chest straps or wrist/optical sensors? Should I just get a cheap Fitbit, or bite the bullet and get a dedicated running watch like the Garmin or Coros? After all, if I’m going to embrace the Zone 2 training I have to have a way to see what my actual heart rate is. Don’t I?

And then I came to my senses. At my level of conditioning, whether my heart rate is +/- 10 beats from whatever 75% of my max heart rate is will make zero difference. My conditioning is so far from what it was when I was running, anything I do is a benefit. An hour of effort at just below heavy breathing is close enough. When I’ve dropped weight and my cardio is sufficient to slow jog without breathing hard – then I’ll think about figuring out what my actual heart rate is.

I do this all the time to myself. I’ll see a YouTube video about some piece of exercise equipment and suddenly I have to have it. Meanwhile I don’t have the strength to do just basic bodyweight stuff or simple lifts with kettlebells. Some specialized piece of equipment isn’t going to magically make me stronger at this point. It’s like folks who spend gobs of money on carbon fiber this or that to shave grams off of their bicycles when you can just go lose a few pounds.

If you follow guys like Joe Rogan or Jocko, they’re always pushing various supplements for improved performance, brain function, strength gains, etc… I don’t disagree with the value of many of those things, but in most cases it’s tiny incremental improvements. That might make a big difference if you’re an athlete – but not much for the average person. You’ll make a bigger difference in how you feel by dropping the extra weight, eating real food, cutting the alcohol, getting stronger, and getting a good night sleep.

When you are at 15% body fat, running a respectable 10K time, and can crank out pullups and heavy deadlifts… then small incremental things make a difference. Until then, save your money.

P.S. In researching running watches, I stumbled upon the world of sleep trackers. The Whoop strap and Oura ring. Clearly my problem all this time has been not knowing how much time I spend in each sleep cycle. If only I knew that one simple thing, my training would improve exponentially! Researching now…

Health, Motivation

All-Cause Mortality Rates

“Milk is for babies. When you grow up you have to drink beer.”

― Arnold Schwarzenegger

Have I mentioned that I hate the gym? I’ve never liked it. It’s always been something that I half-heartedly do because I know I should. Some years I’m better at it than others, but it’s never been a real habit. I’ve been more diligent the last six months because I started seeing changes in my balance and coordination. But lately I’ve been slacking off due to my reoccurring stomach issues. It’s hard to be motivated to go lift heavy stuff when your stomach is all queasy. But yesterday I watched something that (hopefully) changed my mindset forever.

I stumbled on several podcasts by Dr Peter Attia and Layne Norton. They discuss many topics, but one of them was all-cause mortality and hazard ratios – the likelihood of you dying of something. A study was done of 122,000 people with an average age of 53. The study did a Vo2 max test on the subjects and ranked them into five categories – Low, Below Average, Above Average, High, Elite. The study then correlated mortality rates to the Vo2 rankings. The results shocked me.

Just improving from the Low category to Below Average was a 50% reduction in mortality over a decade. Improve to one more category, Above Average, resulted in a nearly 70% reduction in mortality! Being in the lowest category of Vo2 max carries a higher risk of mortality than coronary artery disease, high blood pressure, and diabetes. Wow.

I’m sure I always kinda knew that having a great cardiovascular system would be a good thing as you got older. But then they followed up with a very similar look at the correlation of lean muscle mass and mortality. Past age 70, the hazard ratio of having very little lean muscle mass is greater than smoking! It turns out falls are the greatest cause of accidental death in the last decades of life. As a nurse, I can attest to this. A fall resulting in a broken hip is a near certain death sentence within 6 months to a year amongst the elderly.

So, in a nutshell being weak, fat, and having low Vo2 max is a near guarantee of an early death.

Seeing this was enough for me. I dragged my queasy-ass stomach to the gym and picked up a bunch of heavy shit for an hour. And I’m going to do it again today. And I’m going to start maximizing my Zone 2 training. One of the things that was said in the podcast is that past age 60-65 you’re realistically not going to gain muscle. The best you can hope for is to maintain what you have. So in the decade before that your goal should be to pack on as much lean muscle mass as possible.

I’ve missed out on much of that window to build muscle and strength due to general sloth and love of nachos. But it’s not too late. Every single percentage gain in lean muscle mass I can make in the next few years is an additional hedge against that hazard ratio. It finally sunk in.

Every single day of doing nothing, sitting, not moving, watching TV, gaining weight – is subtracting a day from the other end.

Think about that. Is skipping being active today because you don’t feel like it, worth dying one day earlier? I calculated out, based upon living to age 85, how many weeks I have left. About 1,600. That’s not very much when you think about it that way. It’s time to maximize those weeks to ensure I have as many as possible.

Let’s roll.

Daily Life

Whiteout Conditions

I went skiing the other day with some friends. A typical day, although a bit foggy when we rolled into the parking lot. We pulled on our gear and trudged across the icy parking lot to the lifts. I stretched a bit and tried to loosen up before our first run. As we clicked into our ski bindings, the fog suddenly went from 4/10 visibility to 0/10 visibility. As in, we could barely see the lift ten feet away. No matter, we are hearty soldiers and got on the chairlift anyway.

As the lift climbed the mountain, visibility remained poor. But we held out hope – it’s not uncommon in our area to have the fog/cloud layer dissipate at the summit. Alas, it was not to be. The summit was socked in with thick pea soup fog. We slowly made our way to the first run we could find, just to get down the mountain. Skiing in zero visibility is weird. It’s not uncommon to get a bit of vertigo, as your brain wrestles with slopes and angles without any visual clues.

We stopped about halfway down the run and just looked at each other. One of the guys proclaimed, “This sucks. I’m going to the lodge and getting a beer.” So down we went, carefully picking our way through moguls we couldn’t see. At the bottom, the pessimist headed straight for the lodge. The other optimist and I debated and decided to do one more run before calling it a day. As the chairlift carried us up, the fog started getting thinner and thinner. We looked at each other and laughed – wouldn’t it be funny if the cloud layer burned off and the pessimist missed out?

Sure enough as we neared the top the fog dissipated, and it was nothing but bright blue skies. Beautiful! We headed down a run, whooping the whole way. We stopped several times and texted and called the pessimist, telling him to get back out here. At the bottom we zoomed right back to the chairlift so we could head back up. More texts and voicemails telling our lodge-bound friend to dump the beer and join us. No word from him, so we went back up into the sun and bombed down another run.

Once at the bottom, we ran into the lodge and convinced the pessimist to abandon the beer that had just been delivered and come back out with us. He reluctantly gave up the tasty beverage and trudged outside to put skis on again and make his way with us back to the chairlift. He was quiet on the ride up. And disturbingly, the fog seemed to be thicker than the last two trips up. Visibility dropped the further up the mountain we went. And sure enough, we reached the summit and… whiteout conditions again. Zero visibility. Mr. pessimist just looked at us without saying much. There wasn’t much we could say other than, “honest it was blue ski fifteen minutes ago.” Down we went into the soup.

Back at the bottom, tail between our legs we all went into the lodge for some adult beverages. We spent some time enjoying the warmth of the bar and mostly ignoring the elephant in the room. As everyone was finishing, I looked out the window and it appeared as though the fog was lifting a bit. I got smart this time and used my phone to bring up the live summit webcam. Sure enough, bright blue skies! I excitedly showed the video to my friends and suggested we hurry up and get at least one more run in while the sun was out. I was met with very skeptical looks. I kept pointing to the video – it’s a live look and I see sun! Let’s go!

Skis back on, hop on the chairlift, and back up we go. Do I even need to say what happened?

I have officially been fired as a weather and conditions prognosticator.

P.S. A bad day skiing is still better than being at work. Just saying…

Daily Life, Diet, Health

Let’s Go To The Numbers

I’ve said this before, but I’ll say it again. Somehow this blog turned into nothing but writing about my (lack of) health and fitness. I don’t know how that happened and it wasn’t my intention. But for some reason, 90% of my few followers have some connection to the health/nutrition/fitness industry. I don’t get it. Write about some current event or a political issue, and crickets. Write about how many cookies I ate last week, and I get new followers. I find it bizarre. Anyway, clearly you asked for it, so let’s go into excruciating detail about my numbers.

As part of this years revolution (not resolution), I’ll be tracking my weight daily. I want to see how things fluctuate with food and exercise. I use an impedance scale (this one if interested) which provides a number of stats. First off, yes I know they are not a precise tool. The non-weight numbers tend to fluctuate quite a bit from day to day. But as a way to watch trends over time, I think it’s a fine tool.

A side note on interesting observations… I’ve been using the scale on and off for a number of years. Out of curiosity I went back to when I was at my leanest and most cardio-fit (was doing tons of mountain trail running). At that point my body fat was 17.5% and lean muscle mass was 132 lbs. I wasn’t exactly Viking warrior material – more like Chris Froome cyclist physique.

Fast forward to today. Body fat is, well… an embarrassing 26.8% I know, I know, we’re working on it. But here’s the interesting number. I’ve been lifting weights seriously for about four months now. Muscle mass today is at 147.8 lbs. A 15.8 lb gain in lean muscle mass! Now I don’t think that’s a super accurate number, but it has been steadily increasing over the last few months. Given my age and the back issues I’ve had recently, I’ll take muscle mass and core strength improvements over body fat%.

But we’re all vain creatures (if we’re honest) and I’m tired of struggling to button my jeans, so the body fat number is important. The official weigh in was Jan 2. Here’s what the numbers show:

Jan 2 food/exercise: several eggs + bacon; string cheese, grapes, a few pretzels; tri-tip, salad; a big piece of cake; went downhill skiing for the day.

Jan 3 weight increased .2 lbs, no change in body fat%.

Jan 3 food/exercise: stuffed bell pepper + cheese/sour cream; plate of Chinese food; big handful of chips; another plate of Chinese food; 1 small piece of chocolate; Split and carried wood up a flight of stairs for 40 minutes, went cross country skiing.

Jan 4 weight increased 2.4 lbs and body fat increased .4%

What the hell? So frustrating. Zero alcohol, nothing crazy calorie-wise (well, cake), was pretty active, and I gain 2+ pounds. This is why people get so frustrated dieting.

Here’s my guess – Because I cut out alcohol, I’ve been pounding fluids. Water, coffee, and 3-4 “vitamin waters”. It doesn’t seem like I’ve voided commensurate with overall fluid intake and I’m sure the Chinese food had tons of sodium. My theory is that most of that weight gain is fluid retention. Maybe? Unfortunately, the scale says my water percentage has actually gone down, so I don’t know what to think.

Obviously, the answer is to go back to tracking calories (I use this app) and map that to the scales data and watch the trend. Once I see a clear trend with calories to weight loss, I can create a bunch of known calorie meals and plan for the week. Remember – revolution, not resolution. Systems, not goals.

Sigh… why is this so hard? I want to go back to my twenties and the steady diet of burgers and nachos just to keep weight on.

Health

It’s So Small

I should probably start keeping a spreadsheet of all the fitness fads I’ve signed on to. You name it, I’ve probably done it. Except the Suzanne Somers Thigh Master. Never had one of those. This time around it’s the most ancient of all mankind’s tools – a club. In my relentless search to find a way to fix my back for good, I’ve decided to start waving a heavy club around at pedestrians in the street. Ok, maybe not exactly that.

I’ve been following a “fitness influencer” for quite a while who advocates for mastering some basic core, functional fitness movements BEFORE trying things like deadlifts and heavy squats. I’d forgotten I followed him until one of his videos popped up on YouTube while searching for back pain exercises. In a nutshell, he advocates a volume cycle of single arm movements with kettlebells and clubs, plus some presses and bodyweight squats as a starting point. Until you have proper hip rotation, foot alignment, and adequate core strength, you’re asking to get hurt trying more complex movements.

He had an interesting observation about ancient physiques vs today. The Greeks and Romans had relatively smaller shoulders, biceps, and chests. They had massive back muscles, forearms, abdominals, glutes and thighs. The exact opposite of what we think of today as the ideal physical form (massive chests and biceps, with tiny waists). I have neither form, so I’m nicely poised to go either direction.

Anyway, so I watched approximately 18 hours of heavy club swinging videos and got all excited. I just know this is the ticket to fix my back and bad shoulder. The club he likes is adjustable from ten pounds to something I wouldn’t even be able to lift. The problem is that it was a couple hundred dollars. Not sure I wanted to commit that much to something I wasn’t sure I’d like doing, I jumped on Amazon to look for an alternative. Sure enough I found some Chinese company selling a whole size range of clubs, starting at $19. Bingo. I ordered the smallest weight one, so I could get the form and movements right.

We were going to be out of town for a number of days, so I arranged for the package to be delivered to a UPS store. I was so excited about my new club I didn’t want any chance of someone stealing it off my porch. Mrs. Troutdog got home before me, so I had her go pick it up so I wouldn’t miss a moment of my new club training routine.

Now keep in mind the videos I’ve been watching featured a muscular guy swinging a giant, heavy three-foot club around like an ancient Viking crushing the skulls of his enemies. Imagine my face when I opened the box and saw my new club. It’s tiny. A foot long and 5 pounds. It looks like a child’s toy. Mrs. Troutdog looked at it with a puzzled face and asked, “what is this?” My aspirations of Viking-like strength dimmed a bit.

I’m not one to give up easily, so I’ve been doing my mini-club routine (near) daily. Here’s what I’ve discovered. I struggle to keep my feet aligned. I have very poor rotational mechanics. My shoulder mobility is very limited. I don’t know how to maintain a good pattern of exhale/inhale when doing movements. And standing fully upright while bracing my core and engaging the glutes leaves me sore for the rest of the day. All with a little 5-pound club.

Now I’m not saying swinging a club around is the end-all-be-all. But it’s working. It’s exposing flaws. So I’m going to keep up with it. Soon, I should be able to graduate to a heavier club. Viking-like abs may not ever be in my future but being able to get out of a chair without assistance, or to carry all the groceries in one pass will be.

I wonder what my next fitness fad will be?

Health

It’s All About The Butt, Baby

I just got back from the gym. Spent a bunch of time with the strength coach trying to figure out how to fix my back issue. After a lot of pain, tests, and movement analysis the verdict is in. My problem is that I don’t have a butt. None. Zero. My legs just end at my hips.

More specifically, a major part of my problem is that I never engage my glutes when moving. Like, at all. Rotation, lifting, bending, walking, running… my back is doing all the work. And because I have a weak core, it was only a matter of time before something gave out. This also explains why I can’t dance.

The good news is that it’s fixable (maybe not the dancing). The bad news is that it’s going to hurt and it’s not going to suddenly get better overnight. Why-oh-why didn’t I figure this out thirty years ago?

Back in the stone age when I was in high school, there should have been an “adulthood 101” class. The value of compound interest. Investing. Changing a tire. What to make for dinner for the next 50 years. The importance of an actual, daily, fitness regime. Instead, we learned the quadratic equation on the off chance we might someday work with gravitational physics. Oh, and dodgeball.

So here we are. An aging adult who now has to learn how to engage a major muscle group and build up some significant strength – or face daily pain and physical limitations for the next twenty years. Yeah, that’s not intimidating at all.

I was watching show last night that described the decline in physical fitness in the US since the ’60s. The difference in where we are today vs back then is shocking. How in the world did we let that happen as a society? It’s really criminal. The scary part? I don’t think it’s reversible. Excluding some sort of apocalyptic survival of the fittest event… you’re not going to convince 300 million people to suddenly get off the couch every day. Back then President JFK actually said, “…there is nothing “more unfortunate than to have soft, chubby, fat-looking children.” Today, any politician that dared to suggest such a thing for our schoolkids would be instantly shouted down and cancelled. It’s discriminatory. We don’t have the funding. It shames kids who aren’t athletic. It’s racist. We can’t hurt their self-esteem. Besides, it’s really hard to have a proper PE class over Zoom.

I’m now faced with a hard decision. I either find a way to push through pain, change my daily routine, and learn a new athletic skill at my age… or I move to the couch, seek out a Norco or Oxy prescription, and accept that my ability to ski, play golf, ride the mountain bike, run, and hike is fading.

I don’t like either choice. I want to go back to the days when I could just do stuff and not worry about injury or pain. I don’t like strength training, never have. I get zero enjoyment from going to the gym. But I don’t like pills and I don’t want to give up my activities. It’s a quandry.

I’m not a quitter. Hopefully, this is the catalyst to make those necessary health changes I’ve been meaning to get around to. Because as a very wise man once said, “I do mind, the Dude minds. This will not stand, ya know, this aggression will not stand, man.”

The Dude abides. Now excuse me, I’m headed to the gym.

Health

The Beatings Will Continue…

The beatings will continue until moral improves

Unknown

Ok now I’m really mad. No, not mad – pissed. And frustrated. And depressed. And defeated. And I don’t know what to do.

No, this is not a cry for help or any bullshit drama like that so don’t get your panties all in a bunch. I hurt my back – again. Actually, it’s more than that. I think I’ve hit my physical low point. I’ve clearly got some sort of chronic back issue now. I have some new stomach issues that I’ll spare you the details of. And I’m fat. There’s no point in tip toeing around it – there’s way too much jiggle wiggle when I walk. We’re rapidly approaching sports bra territory (don’t be offended, I’m not misgendering anyone with 13 pronouns in their bio – it’s simply beer and nacho man-boobs) All in all, I just don’t feel good. Haven’t for a while.

I don’t understand how this happened. Well, I do – bad diet, too many calories, inactivity, poor posture, zero mobility training, and lack of strength training. Other than that, Mrs. Lincoln, everything is great! The part I don’t understand is why I can’t snap out of it. Why can’t my brain finally say, “ok you’ve had some fun, now it’s time to get back to work”?

This is approximately the 1,023 time I’ve thrown down the gauntlet and declared, now I’m really serious. Like the old saying about smoking – Quitting smoking is easy. I’ve done it hundreds of times. The irony is that every one of my most liked posts on this blog are related to resolutions and health. I’m going Keto! I’m exercising! Look at my new diet! I did a sit-up! The problem is that my follow up on all those resolutions lasts about three days. It often pains me to think about this blog. For reasons I don’t understand, almost all my followers are health and fitness related folks. And I am not healthy or fit. When someone likes a health-related post or HealthyFitMotivations1443 starts following me, it’s a painful reminder that I’m not actually doing what I write about.

I’m angry at myself and concerned. I’m worried about my ability to reverse this trend. If I feel like this now, what am I going to feel like in 10 years? That scares me. I don’t know what to do about it. Well, I do know what I need to do… I just don’t know how to keep doing it.

At the end of the day, what I need is motivation, routine, and habit. How do I get my ass to walk into my garage gym every damn morning and do the work I need to be doing? It needs to become a non-negotiable part of my daily life. I don’t know how to make that happen.

If anyone has any magic secrets to building motivation and discipline, can you help a brother out? Otherwise, I may have to resort to posting shame pictures of me in a speedo all over the house as a reminder to go to the gym and to stop me from opening the fridge (again). And nobody wants that. An image you can’t unsee.

Hmmm, I think I just found my next business venture. A service you sign up for in which I call you twice a day and demand proof you worked out and ate well. Otherwise, I’ll berate you mercilessly and yell at you that you’re worthless and weak. The next day you’ll get three calls and ten nagging text messages. The abuse will continue until discipline improves.

That could work. I’d sign up for it. Meanwhile, I need to walk down to the gym. Wish me luck.