When I was in Melbourne late last year I experienced a life milestone, and not of the good kind. Short on clothes due to my dedication to travelling with a single bag I popped into the factory outlets on Spencer St and bought a t-shirt. An XXL t-shirt. The first time I’ve had to buy clothes at that size. Yikes.
Clearly I’ve gained a bunch of weight since leaving San Francisco in April. I don’t even know how much, I don’t use a scale, but it’s obviously too much. I feel unhealthy, I don’t look so great, my new doctor told me off and my damned clothes don’t fit any more. The impact isn’t just on my appearance. I think physical health is critical to mental and emotional health, especially when going through busy and stressful times. In the absence of healthy energy fueled by exercise and good eating I’ve been pumping my body full of stimulants to sustain my workload. My coffee habit has escalated out of control, I’m easily up to 4 or 5 a day, and my sugar consumption is unsustainable.
Things need to change.
How did I get here? I’ve actually gone through a series of swings with my weight over the past five years. There’s a correlation with moving – I had significant weight gains when I first arrived in Washington DC in 2008 and in San Francisco in 2010 and now again last year with my return to Sydney.
I need to be pretty constantly active to maintain a healthy weight (true for most of us) and the only way I ever manage this is through the creation of routines (also true for most of us). Moving throws out my routines, especially the one that takes the most effort to preserve: being active. Bunkering down on my laptop, going drinks with old and new friends, trying out new restaurants; all these things I do in abundance when I get to a new place. But exercise? Not so much it seems.
So that’s going to change. My bike finally arrived from the US recently after more than 6 months in transit and I can’t wait to get back on it. I’m a commuter-rather than touring cyclist, I ride to-and-from places, so combined with the fact I’m back in the office 2-3 days a week (I’ve been working from home since Bodhi was born) I’ve got a good chance to build exercise back into my life regularly. I also want to get back into tennis which I was playing regularly in SF and DC.
I’m not just going to rely on my own motivation however, I plan to take advantage of some new tools to get back on-track. Building routines is really hard for me and structure and accountability is critical.
I’ve just begun using Sessions, a San Francisco-based startup co-founded by Aussie entrepreneurs Nick Crocker and Ben Hartney which provides virtual personal trainers. So advice and encouragement and help establishing and sticking to a routine just like an in-person trainer but none of the shouting, which I’m not so into, and at a cost I can afford (well, it’s free at the moment, as I’m a beta tester of the service, but beyond that it will be a fraction of the cost of a personal trainer).
Designing a schedule with my personal trainer Glennis and then having to report back to her really helps with my sense of accountability. The encouragement doesn’t hurt either. But the other element is tracking, ie. knowing what I’ve actually done. This is especially relevant if my primary exercise is going to be cycling and walking rather than gym-based routines. There’s a variety of apps which track movement. Two I’ve used in the past are Runkeeper and Google Tracks. I’m also trying out Strava which was created specifically for cycling and tracks personal bests along various routes. The feedback loops created by these tracking apps is pretty powerful for a relatively-competitive person like me, allowing me to constantly pursuit personal best distances and times. Runkeeper can be synced to my Sessions account so my trainer can see what I’ve been up to so that’s probably the one I’ll use most.
And sharing all this publically will also help with my motivation and accountability – feel free to ask how I’m going.
So, the rough plan:
-regular rides, with a longer ride approximately weekly
-a morning walk near daily (I’m up early with the baby anyway so might as well take advantage of these newly-discovered hours in my day)
-a weekly game of tennis (if you’re in Sydney and enjoy tennis get in touch, I’ll need playing partners)
-daily stretching and strengthening exercises for my back, and maybe getting back into Pilates
And I’m going to eat better, because that’s the other part of the equation that I’ve been particularly slack on these past few months (your pies are good Australia).
This isn’t about vanity; it’s about how I feel and what I’m capable of doing. And it’s about being physically sustainable in the long run, so I have the strength and energy to do the things I love as I get older, hiking and camping and long-distance cycles, backpacking and playing cricket and being able to keep up with Bodhi for as long as I can. I keep thinking about how when he’s 18 I’ll be 51.On behalf of my future self I have to take this stuff a little more seriously now. Not just my weight but my overall health, and especially my weak back, which can only be successfully managed through constant maintenance.
So this is something I need to do for the present and the future, and in keeping with wellness being one of my themes for 2013 . I’ll let you know how I go.
Photo by mag3737 made available on a creative commons license via flickr.
Tom, when I read your ‘themes for 2013′ post, I almost commented that my new years resolution was to “be more like Tom Dawkins!”. Now I see thats exactly what is happening, I’m desperately trying to shed newly gained pounds too. Apparently its ’30% exercise/ 70% diet’. Which means goodbye carbs and fats, and (hardest of all) booze! Its working for me so far, but slowly…Good luck and hope to catch up sometime this year. I’m heading back to the States in June for the summer. xx
You’re making me blush Nic! Thanks for the comment. Cutting out booze is really hard! I’m mostly just trying to drink less beer and more wine
See you soon I hope! xx
Cutting out sugar (as much as you can) is the biggest change you can make. I dropped over 6kgs by doing almost this alone.
Good advice Dre, thanks! Not quite as hard as cutting out booze maybe…
Further to my last, listen to this: http://www.abc.net.au/local/stories/2011/06/10/3241046.htm?site=conversations
You were also riding a LOT Andre! Tom, I’m on a similar quest. I’m not too concerned about dropping actual pounds, I’m more interested in the endorphins, improving lung capacity/general fitness and the toning. But I’ve found a gym class that I actually really like, and my commute is pretty challenging for me at the moment, using one gear
Let’s map out some destination bike routes!
I’d love to go riding with you – let’s do it!
Great post Tom, and not just for you – it is very hard when life changes to ensure we maintain health. Like you, routine works for me. I now schedule in weekly or twice a week pilates sessions. Once I have them in the diary, it’s easier to make sure it happens. For me it’s pilates – without core strength my back goes and then, bingo, I have an excuse not to exercise. Keep up the good work!
Thanks Anna! I want to bring Pilates into my routine soon too — like you I really need to build/maintain my core strength to hold my back together.
squats, deadlifts and writing down what you eat. Ive lost 15 kg over last year or so after reaching a similar point, weights and diet, its 80% diet though, weights help build muscle to keep it off. Cardio is good, so well done there, but the older you get the quicker your muscle mass goes, you need some weights in there of some description imo. Good luck and keep us updated, half the reason ive kept going is through positive support from the forum on Dre’s old website.
Great advice Simon, thanks! Do you do weights at home or at the gym? I’m not a big fan of gyms and it’s harder to fit into my schedule, but maybe if i find one near work that offers pilates that might fit.
I go to the gym as i dont have any space here, but if I had the space I would do it at home, you dont really need that much stuff, but going to the gym at first helps as they can show you what to do etc, pretty easy to hurt yourself, a bit of coaching never hurt anyone
Bravo Tom. Best of luck. I reckon it’s more like 90 per cent diet. My trainer has a sign at her studio: lose weight in the kitchen, get fit in the gym. I’m doing both and am reaping the benefits. As for beer, etc. I don’t drink mid week. When I’m doing a challenge, I don’t drink at all. It’s possible!
I am very fortunate to have the support and guidance of K in eating better, so that side of things is improving also.
Sending love and encouragement. If you can build Start Some Good, and create such a beautiful baby and family, then this should be a piece of cake! In Gratitude for your transparency and your example…. Huggs, Trae
Thanks Trae!
Tom, we’re doing a diet & exercise regimen together here, and I think it helps to be able to lean on one another. Planning meals makes a BIG difference — especially doing it with a focus on smaller portions, low-calorie/nutrient-dense foods. For us it was important to cut out sugar and heavily seasoned, sauced or spiced foods, and it’s been a great way to “re-set” our palates to appreciate & enjoy simple, plain whole foods — fresh chickpeas in a bit of broth, steamed veggies with a squeeze of lemon & tiny sprinkle of salt, plain yogurt with a bit of fruit & nuts, etc. Good luck & lots of love to you, Kate & the little guy!
Take a look at Fitocracy, Tom. https://www.fitocracy.com/home/
A few people from our office are into it and the levels, competition and general back patting seems to be pretty effective. It also gives you a single place to record all the tracking you’re doing.
Definitely worth a look,
AD
It looks great – thanks for the tip!
love this! im on the same train. good luck!!!! x
oh and Kate is a mega cook! youre in for some yummy foods i bet!
Good stuff Tom, and good on you for having the honest and humility to share this – it sets an example that encourages others to accept the areas in their life they feel need changing. Pretending (to ourselves and to others) that everything is just as we want is a huge obstacle to living more fulfilling lives. Oh, and I’m completely with you that we should not make clean distinctions between physical and psychological wellbeing. Diet and exercise fuels our body and mind,
My one suggestion is not to try to change everything at once, even for someone with the reserves of willpower and self-discipline you have! A mistake so many people make is to try to change 5 things at once, rather than 1 at a time, simply because they are in a rush. Changing everything will either work quickly, or more likely crash quickly. One at a time will more likely get us there, but may take a bit longer. Patience is an oft-forgotten virtue in our over-busy lifestyles.
On a final note, now we can do those bike rides we’ve long talked about