Disclaimer: I was provided with the Skulpt Aim for review purposes by Raynforest. All opinions are my own, and this post was not otherwise compensated.
No matter where you are on your fitness journey, you probably want to see some improvement from where you are now. How can you know you’re improving if you can’t measure it? Going by feel has its merits, but it can be subjective based on what else you have going on; how well did you sleep the night before, what did you eat, how much stress are you under external sources, etc.. If you measure your athletic performance numerically, i.e. how fast you can run a certain distance, how much you can lift, at least you have some quantification, but it’s still subject to those daily variables I just mentioned.
Just about every fitness blogger has a post about why the scale isn’t a good measure of health and wellness, and Body Mass Index still gets a lot of mainstream attention, in spite of being tied to weight. If an obese person whose weight comes from a spare tire of fat and a power lifter whose extra weight comes from gigantic muscles have the same height and weight, they’ll have the same BMI value, even though they present entirely different pictures, health-wise.
Body fat seems to be a decent thing to measure, most of us would like less, and certain types of fat (e.g visceral) or locations (belly) are linked to many negative health outcomes. The most accurate test of body fat involves getting immersed in a tank of water which makes it terribly inconvenient for tracking at regular intervals. Calipers are accurate if you really know what you’re doing; I got myself a cheaper more ‘entry-level’ pair last year, but I’ll be darned if I could get similar measurements from day to day. Bathroom scales that use bio-electric impedance analysis sound promising (I have one that I use from time to time), but trying to get a measurement of your whole body’s fat composition from the soles of your feet seems sketchy, and indeed there are a whole bunch of dependencies like not having eaten, slept or exercised within something like 5 hours of the measurement (when would those conditions ever be satisfied realistically?).
Enter the Skulpt Aim. You take measurements directly on different parts of the body; the general snapshot it asks for takes for measurements: right side bicep, abdominals, tricep and quadriceps. You can also measure (left and/or right) hamstrings, glutes, calves, upper back, lower back, biceps and forearms.
The Skulpt Aim also measures MQ or Muscle Quality, which Skulpt equates to IQ, except for muscles rather than intellectual ability. Higher MQ scores correlate with stronger, leaner, more defined and firm muscles. That way, you can measure how your training regimen is improving your physique and physiology, muscle by muscle.
Skulpt Aim – The Device Itself
When I got my hands on the Skulpt Aim, I was pleased to see it had a relatively simple interface. One button on the left side for powering on/off or selecting a menu entry and two buttons on the right side for scrolling through menu entries – one up, one down. The sensors are at the back, and the screen is on the front, with fairly simple menus.
Once you get your user profile set up with a few basic stats about your gender, height and weight etc. the device walks you through how to take the basic measurements including showing an instructional video, right on the device itself! I’ll admit for a split-second I thought the device had a camera, because it looked like a first-person view through it as I was lining it up with my bicep, until I notice that the bicep in question was better toned and more hairless than my own…
I’ve found it easiest to simply keep my Skulpt Aim in my shower caddy; it’s splash proof, and taking measurements after my shower (either as part of a morning ritual, or post-workout) is easy since I’m already wet, and all muscles are… *ahem* uncovered, shall we say.
Another great feature is a multi-coloured LED around the rim of the device that flashes as you scan the muscle. It changes to solid when the scan is finished. This is especially handy when you scan muscles that are hard to reach so you can’t see the screen to know if the scan is finished, e.g. calves, back, triceps. I could usually see the side edge of the device no matter where I measured, but sometimes it was easier to look in the mirror to see the flashing end.
The App
I liked navigating the app more than on the device – a smart phone touch screen is more familiar than the button layout of the Skulpt Aim, and there are simply way more options. The app only asks for one permission when you install it – access to Bluetooth so it can pair with the Skulpt Aim – rather than your location, friends list, camera, custody of your first born child that so many apps ask for, which is refreshing. Bluetooth pairing worked quickly and easily.
The Data That Skulpt Gives You
The following charts show the progress I made (or didn’t make). More than anything else, I used the ‘Total Body’ measurement which uses right bicep, tricep, ab and quad to take an average picture of your body, so I have the most data for those muscles. The big take-aways I have are that my glutes and hamstrings are the fittest (and most lean) parts of my body. Which is not too surprising for a triathlete, especially one who’s stronger on the run than the bike. I was proud of my posterior chain and hill-climbing at the beginning of the off-season, and I’ve been incorporating dead-lifts into my strength routine since last December or November, so that’s nice to see.
I made this chart myself. I know it’s a little dense.
Having quads that are much weaker (less fit according to MQ) than my hamstrings is a bit of an alarm for me. I knew I needed to get stronger on the bike, and muscle imbalances can lead to injury so I started trying to focus on isolating the quads in my strength routine since I first saw that. Overall, I’ve seen my Right Quad MQ go from 102 to 110, so that looks good.
We can also see differences between right and left sides. This may be due to actual differences between my right and left side muscles, or due to how I’m measuring the muscle. Given that I can see fluctuations in MQ and Body Fat from one day to the next consecutive day, it has to be at least a bit of both causes. The nice part is that if you take more than one measurement in a day, the progress feature of the app will report the average value of that day, so you can use the law of averages to get the best reading if you want more accuracy.
I think this device (and app) would be useful for
Bodybuilding/Fitness competitors who want a picture of what each muscle is doing over time
Runners with gait issues who need to strengthen given muscles for better running function
Triathletes who want to avoid problems in the future related to muscle imbalances
Does this device sound useful to you? What quantities do you like to track when it comes to your training?
“You know what I like about Vermont? It has better sticks.” – Shark Boy
While I have my doubts that the sticks of Vermont are of higher quality than the sticks of Ontario, Shark Boy does have a point that we were able to spend our vacation in a beautiful (fairly) natural setting at Smuggler’s Notch Ski Resort. We try to alternate our spring break between hot places and ski vacations, so after last year’s trip to Mexico, it was going to be skiing, even if this was another brutally cold winter. Having been to Quebec twice, we wanted to switch it up this year. My wife did some research at the Toronto Snow Show, and while there was heavy competition, we decided on Smuggler’s Notch due to its reputation for families and the 20% discount deal that they offered us through the show.
Taxicab Selfie on the way to the airport
When I told people about the trip, most assumed we’d drive there from Toronto, but that would have taken longer than I generally like to spend time in a car, never mind with two bored kids in the back. Flying Porter from the Toronto Island is actually a reasonably comfortable experience with young ones; they get excited about all the various stages – taxi, ferry, air-plane. The line-ups aren’t as long as at Pearson International Airport and the waiting lounge has free coffee and cookies. Propeller planes are a little noisier and slower than jets, and they seem to have more turbulence (maybe due to a slower ascent into the more peaceful altitudes?) which is tough if you’re a nervous flyer like my wife. It was also a bit of a bumpy landing into Burlington, VT. Porter flights de-board in a weird satellite terminal which requires a shuttle ride to the main terminal. We’d been expecting a shuttle that we booked with Smuggler’s Notch; they were supposed to have a sign with our name on it, but we were unable to find them either at the first terminal or the main one. We did, however, get a lot of help and support from the driver of their regular inter-terminal shuttle buses, and we eventually found out that our driver had been told that our flight had been delayed when it actually hadn’t. The upshot was that I never felt genuinely worried that we wouldn’t get our ride to the resort, everyone we dealt with was courteous, knowledgeable and professional.
We got checked into the resort, and driven to our condo which was in the “Liftside” section, and as the name implies, very close to the lifts. If we hadn’t had a second story apartment we could have walked onto the hill from the back door of our room. It was also a very short walk to the main village which not only houses most of the resort’s restaurants, but the ski school, rental shop, and guest services so we were well off in terms of location.
We had our first dinner in the Pizzeria, Riga-Bello’s. Frankly, I found it a little confusing because it looked like the kind of joint where you walk up to the counter and order a slice, but when we were directed to take menus, it made me think it would be a sit-down-server-takes-your-order experience. My first instinct was correct, but we ended up having my wife run back and forth from the counter to our table to provide updates as to which pizzas were available by the slice versus whole pizzas – it just made dinner way more complicated than it had to be. The pizza was okay, but nothing special.
Our apartment was quite nice. We had our own kitchen, which we sometimes used to make breakfast (the rest of the time we fell prey to the lure of treating ourselves), and a living room area where the kids would watch TV while we prepared our (or more specifically their) equipment and outfits for the ski day. We were all in one bedroom which worked well, with Shark Boy on a higher bed (he’s a little more stable in his sleeping patterns) and the Lightning Kid on a low trundle bed which felt safe. One of the things we liked best, of course, was the en suite washer and dryer; which meant not only being able to have clean and dry clothes when we needed them, but kept our packing and luggage to a minimum (2 ski bags, 2 suitcases, a ski boot bag, one backpack, one laptop bag – the last 3 items were all carry-on).
Our first full day at Smuggler’s Notch started with a gorgeous breakfast at the Morse Mountain Grill. I had the stuffed waffles, which I can highly recommend. They have a great kids breakfast menu too.
Bringing the kids to the ski school involved some confusion for us. The package we had booked gave us ‘Discovery Camp’ tickets for both boys, and at the intake/registration, upon hearing that the Lightning Kid had been on skis before (albeit with our help) and was toilet-trained, said he’d be ahead of some of the other students in his class (named Discovery Dynamos while Shark Boy would be in Trail Blazers). This sounded promising, but we had envisioned him as being in more of a daycare situation with some one-on-one ski instruction. The instructor who was leading his proposed group had some directed questions about the Lightning Kid’s ability to follow instructions verbally, and in programs like his Little Kickers Soccer class, he’s done better by being able to follow the other kids. The instructor pushed the Adaptive Ski Program as an idea; Smuggler’s Notch is clearly very proud of their adaptive ski program for individuals of different abilities, as well they should be. It’s just that we’ve found that he does better when he’s surrounded by typical peers in an inclusive environment – ultimately we know what’s best for our son. We eventually opted for the Little Rascals on Snow program, which is run out of their Treasures daycare building.
The Treasures daycare is a short distance uphill, but once we had him registered (a process which was impressively thorough for the safety and security of the children), he seemed comfortable enough, and my wife and I were off for a day of skiing! The day before had brought some new snow so as we got higher and higher we were treated to some beautiful scenery; snow coated trees and branches. Smuggler’s Notch has 3 mountains: Morse, Madonna and Sterling. I guess we were still a little antsy about leaving the kids alone, and we weren’t too confident in our own legs: we had said that getting in even a few runs alone would have been good enough for us on this vacation! We stuck to Morse mountain (the closest to our home base) and only did Blue runs that day.
I found it a little strange that even with 3 mountains worth of ski runs, Smuggs only has old-fashioned (read: slow, not high speed), two person lifts over the entire resort. It seems quaint, and it didn’t bother me that much, but I think it’s something you’d want to know so you can manage your expectations.
The hillside cafeteria food was basically the kind of fare you might expect, but somehow it all tasted a little above average. There were a few novel treats too, like macaroni and cheese in a bread-bowl (carb city!).
Everyday at the Treasures daycare, they took the kids into their little backyard where they have what has to be the world’s smallest magic carpet and slope. Already on the first day, he had done a little skiing on his own. We’d pick him up in our ski boots, get him geared up, and I’d ski down the hill with him between my legs to the bottom, where we’d walk back into our condo and change for dinner. Skiing like that is a little tiring (it’s like holding a deep squat), but this was often my favourite part of the day.
Before dinner, we gave the kids a little bit of free play in the Fun Zone, which is an inflated dome full of play areas for kids of various ages and adults. There’s skee-ball like games, bouncy castles, inflated giant slides and obstacle courses as well as mini-golf. There’s a few rules for the larger structures that also keep little ones like the Lightning Kid off them, but there was enough smaller play structures to keep him happy. The Fun Zone was a daily highlight for both kids (even if there are no sticks in the Fun Zone).
We had dinner at the Morse Mountain Grille again. We were serenaded by Rockin’ Ron the Friendly Pirate. Ron has some corny pirate humour, but the songs were fun to sing along with and the kids were frankly entranced by him. Vermont cuisine, in which as far as I can tell always involves Maple, Bacon or Green Apples, was always featured and always desirable. I had the Maple Whiskey BBQ Steak Tips, which were tasty if a little tough, but what I really enjoyed was the local craft beer sampler, especially the ‘Sunshine and Hoppiness’ Ale.
On the second day, we dropped the kids off a little more efficiently after a breakfast of toast and peanut butter (supplied by items I bought at the General Store the night before), and we sampled Mount Madonna and Mount Sterling. I had been warned that crossing between the mountains involved flat stretches that needed a lot of skating to get through, but having been warned, I gathered up plenty of momentum each time, and I don’t think it was really that bad. One of our first priorities at Mount Madonna was to try one of their on-hill Waffle snacks. I could smell them from several hundred meters away. They were very tasty, but I’d decline the Nutella if I were you because cleaning up one’s face on the hill isn’t easy.
We got some good runs in, and I found plenty of Blues that still gave me a little kick with their twisty narrow turns. One complaint I had was I found that branches would crowd the fringes of many runs; I nearly got taken out by a branch on two occasions, once because I was looking uphill at a run we were merging with – just like the caution sign suggested. The morning weather was pleasantly mild, but it turned nasty and we spent most of the midday being drizzled on. Getting wet like that made us get cold faster. We knocked off a little early to pick up Shark Boy from his lesson and ski with him. Being the older brother means getting less attention much of the time, so it’s nice to address that with some two-on-one time; plus we wanted to see what he’d learned! He showed us some great linked turns and much better stopping than we’d seen from him before we came to Vermont.
We also picked up the Lightning Kid early. My wife wanted us to have a date night, and she found out about a kids’ Fun Feast that would have the kids being looked after and fed, with games, movies and interacting with Mogul Mouse and Billy Bob Bear. She figured we’d have a dinner for two at one of the restaurants, but the reservations desk upped the ante… they were running a snowshoe adventure that evening where we’d take a lift Mount Sterling, do a little snowshoeing, enjoy a candlelit gourmet dinner (catered by their Hearth and Candle restaurant, but on the mountain the location is called Top of the Notch. Then we’d snowshoe down the mountain; and to boot, we’d be able to drop the kids off earlier than other parents who’d signed up for the Fun Feast (another trip to the Fun Zone for our boys).
We took the shuttle from the village to the bottom of Mount Sterling. We were briefed on how we could pick up our snowshoes, board the lift, and disembark – which was going to be more challenging and tricky than it would have been on skis. Not being able to slide off the ramp meant having to turn away from the chair and letting it pass, then crossing the ramp without getting hit by the returning chair. We managed it on our first try. We moved inside to Top of the Notch, where the guides explained the course of the evening. We sat with two other couples who had kids in the same Fun Feast and ski school, and they were even from the West side of Toronto – unfortunately, we were too big dorks to get their contact info… Beth, Richard, Dave and Jenn, if you read this, you can contact me at one of the links on the right side of the page! The head guide/host explained that calls of nature would have to be answered… in nature with a secluded area for the ladies, and the men just about anywhere else. He also invited the whole group for what he called a ‘little hike’ – it ended up being a mostly uphill climb all the way to Stowe! Some of the scenery was lovely, but that was a tough hike, and I’m surprised everybody managed it. Apparently we were the first group that had been able to accomplish that trek this season! I later kicked myself for not wearing my Garmin to track it, especially because the Garmin was actually in the backpack I had brought along for the event – the dinner was BYOB with the exception of a hot chocolate with banana schnapps. We both had trouble with our snowshoes staying on, but the guides were really good and making fixes on the go.
A pond just off the peak of Mount Sterling
We made it! A view from the top of Stowe…
Obviously the way back down was easier, though the sun was getting low and the air got colder. For spring, it was pretty cold, especially with the wind cutting through you. We had a lovely dinner, my pork was a little dry, but the wild mushroom ravioli was heavenly. We heard good things about the Vermont chicken too. Suddenly, it was time to go if we wanted to be on time to pick up our children. The mountain hadn’t gotten any warmer in the dark, but it was a fun downhill hustle in snowshoes, and interesting to see some of the familiar runs of the daytime in the darkness, never mind going at a slower pace than on skis.
We picked up the kids and they were over excited, and over tired, never a good combination. It was St. Patrick’s Day and the Lightning Kid had his face painted green for the occasion. In the spirit of many other St. Patrick’s Day revellers, he also did a face plant in the village courtyard that left a nice little scrape on his nose.
Day 3 was our last full day at Smuggs; and I promised Shark Boy that we’d visit the pool after skiing. We’d been avoiding it since all winter long, every time we took the Lightning Kid skiing, he’d get a nasty cold – barking coughs, wheezy breathing, you name it. My wife booked a massage at the spa, and I wanted to get a few lengths in the pool; it was officially week 1 of my Half-Iron training program and besides the snowshoeing, skiing, lugging ski equipment and chasing the kids around the fun zone, I hadn’t had any real exercise. I found out to my delight that the pool used a salt water chlorination process, but it was only 20 yards long. Ah well, better than nothing.
After that my wife and I met up for more skiing, but the cold winds were blasting up the hill. We got too cold, too fast, and the wind had also cleaned the hills of snow to a large extent. We did the best we could to enjoy ourselves, but getting inside for lunch was a pleasure that I have to say we dragged out longer than we would have otherwise. We only did 2 runs on Mount Madonna before opting to make the ski trek back to Mount Morse and the Village to pick up the kids. While Shark Boy had been a little resistant to go to a “Ski School” – we shouldn’t have called it that because school means teachers which means rules and orders to follow – he didn’t want it to end and was sad when he found out it was his last day. The instructors were great, and they use a GPS tracking technology (called Flaik) which not only lets them track the kids in case of emergency, but summarizes their runs, you can even map it out from the Flaik website.
One of Shark Boy’s days on skis.
Swimming in the pool ended up being a lot of fun. I had Shark Boy do a swim test to prove he could handle the deep end, which I’m proud to say he passed with flying colours. The Lightning Kid has tubes in his ears, and we got custom earplugs to protect them; this was one of my first times working with them, and I lost them. Three times, but I found them every time, once in the drain filter, once floating nearby, and once in the middle of the pool where I did my best Hasselhoff impression with a daring aquatic rescue (Baywatch reference!).
We took the kids to the Fun Zone which was next to the indoor pool so their hair could dry a little before going the the Hearth and Candle. It’s a cozy restaurant which would have been nice for a romantic dinner in the basement where the fireplaces are, but the main floor accommodates families beautifully too. I got a chance to try the Vermont chicken which I had missed out on the night before and it was delicious. What I didn’t enjoy as much was the Maple Bacon Manhattan; I blame myself, because it didn’t taste any different than it should, I think I just expected to like it based on the fact that all the individual ingredients were things that I liked. On Day 4, we weren’t flying out till the afternoon, and Smuggs was nice enough to let us have a late checkout without any extra charges which meant being able to do a few runs as a family. And the Lightning Kid didn’t seem like swimming had caused him to catch a cold! Oddly enough, it was the first time we’d gotten a real look at the beginner’s runs and lifts. Apparently Shark Boy was able to ride the Mogul Mouse lift by himself, and he didn’t like me lifting him up to get on the Village lift; turns out it was a good idea though because those chairs are a little higher and it nearly knocked him down – I managed to snag him in the last second. He actually rode mostly with his mother, because it was my job to get the Lightning Kid on the chairlift. Both my wife and I were nervous at the prospect, but I resolved to simply keep a good hold on him. The lift staff didn’t bat an eyelash as I lined up for the lift.
I got a lift-selfie to mark the occasion
We moved over to make use of the magic carpet and were able to let Shark Boy ski independently while my wife and I got the Lightning Kid to ski unassisted. WHICH HE TOTALLY DID…. for about 6 feet, but still! I got him to put his hands on his knees which is something he’s learned in the soccer program I mentioned earlier. That made his stance perfect with a low centre of gravity. Any time he wasn’t being held up, he screamed, but he did ski independently which was a great moment for us. Another funny moment was when we convinced him to ski without being held, by distracting him and singing “LET IT GO!” (his all-time favourite song from the movie Frozen). We capped off our last day at Smuggler’s Notch as a family of four skiers, and we couldn’t have asked for a better outcome.
Our shuttle back to Burlington airport had all the info he needed to make sure we were there in a timely fashion and he even gave us a little scenic tour so we could see some of the mountains and learn about what some of the local villages have to offer; Underhill and Jericho Corners are great for hiking, for example.
We had a fairly uneventful flight back, and I think this trip stands out as a good example of how family vacations don’t have to be stressful; there were hair-pulling moments of course, but altogether, we got what we wanted out of the trip.
I’m taking part in a party! Lindsay from the Lean Green Bean, is nice enough to host a little linking party where we can share the posts that are most Pinterest-worthy! You follow me on Pinterest right?
So here are the posts I’ve made over the years that I think should be part of your Pinterest collection. Pay them a visit (clicking on the image will open the page), and then pin them! Then head over to Pin-It Party Headquarters and pin a bunch of that stuff too. 1.) A way to get a whole-body workout with a small number of dumbbells and very little time.
Dumbbell Doubles #WorkoutHack
2. A way to combine bike hill repeats with strength work to save time.
Bike + Strength #WorkoutHack
3. 5 Tips to have an Active Family Life.
5 Tips for Active Family Living
4. A Low impact alternative to Burpees that also targets obliques.
I announced in January that I had selected a training plan for the Barrelman Triathlon (Half-Iron). The plan is of a 27 week duration, meaning the start date of the plan was Monday March 16th. That falls right on our family ski vacation (recap to come), but as I had mentioned in my February Goals post, I’ve been implementing the structure of the ‘Basic Preparation Phase’ for nearly a month and a half. Here’s why this was a good idea.
Starting the Habit
For my program, Tuesdays and Thursdays had both swim and run workouts. The more of these I did, the more #TwoferTuesday and #TwoferThursday became the norm for me. Come those days, I was packing a swim-suit, running shoes, etc. It became a fact of life, and when the real program starts, I can put my concentration into what kind of swim and run workouts I’m supposed to have (speed, endurance, etc.)
Any formal training program should tell you what they’re assuming about your basic level of fitness and current training volume. These tend to be described in fairly general terms, but by pre-sampling the training program, you’ll have a better idea what you’re in store for at the outset.
Learning What Works/What Doesn’t
Tech
Doing triathlon training in February in Canada means a log of indoor work. Tracking treadmill runs, was a challenge since phone apps want GPS data (ditto a Garmin), but Samsung Gear Fit tracks well through step counting. BUT, not if the Samsung Health App is started through the phone. Endomondo pairs with my ANT+ Garmin HR strap, but the Samsung app doesn’t seem to, luckily, I still get some HR data through spot checks the Gear Fit makes.
Logistics/Scheduling
On one of my ‘twofer’ days that have a swim and a run, I opted to do a treadmill run and had asked my wife if it was OK if I did the swim in the evening after the kids were in bed which is usually “clean up the kitchen then quality time” time – then I wouldn’t need to do an early morning workout. Then, the Lightning Kid took forever to go to sleep (and asked for me) so what should have been an 8:00 departure turned into 8:30 or later. An evening workout runs the risk of making sleep difficult, and the truth is I was feeling exhausted (and I had the sense that a cold was coming on). I scrapped the swim in favour of rest, since getting sick would have sacrificed more than one workout, but the bigger takeaway is that mornings might be more practical after all.
The training program doesn’t seem to have much in the way of rest days, at least not in the early season. This may be a problem for a 40-something athlete like me, I may be able to work around it by turning some workouts into ‘active rest’. The best example might be substituting a Yoga class for a weights/strength session.
As of right now, the first week of the plan fell on the vacation in Vermont, and I got 3 hours 55 minutes of training volume done in a week that should have been 9 hours 30 minutes. Yet, thanks to having followed the basic structure for most of February and early March, I could pick up at week 2 without missing much, at least in theory. What I’ll do instead, is do Week 1’s workouts (since they have some time trialing that will be used to benchmark some of my paces and performance) then move to Week 3 and be in sync.
What’s Missing
What I didn’t do well during my pre-sampling, is get to know the different workouts. The table/spreadsheet has codes to classify workouts into different categories like time testing, endurance, speed, form, muscular endurance, anaerobic etc. and now that I’m in the thick of it, I find myself pressed for time to learn what I need to do for tomorrow’s (or even today’s) workout. I still haven’t transcribed everything into my own spreadsheet, but I should be OK until May or so.
Make sense? Or am I crazy (I love it when you call me crazy!)?
Vision Boards are a way to maintain motivation and maintain focus on your life goals. It’s one of those new-age semi-hokey things that I’m guilty of rolling my eyes at when I’ve read or heard of them, but I’m nothing if not open minded, and when I started making goals for this year, some of them loomed a little large, so a little extra help staying focused might be a good idea.
I made a Vision Board of the things I don’t want to lose sight of.
Let’s break this thing down
Barrelman Triathlon – My first Half-Iron distance triathlon, and the biggest goal for the year. It’ll be just after my 42nd birthday, and if you’re a fan of The Hitchhiker’s Guide To The Galaxy (like I am), you’ll know 42 is an auspicious number, so it feels good to commemorate that birthday with something big. It’s going to take a lot of time and effort to get ready for that race, so it’s important to keep it in the forefront of my thoughts.
187. That’s my goal weight in pounds; back in the 90’s it was passed around as a kind of gangsta symbol (let’s not go too deep into the darker meaning of it… it’s a good weight for me and it sounds badass). I’ve kissed that line, and moved back up a pound or two only to return to close to it. I need to hold to the principles of the Doctor’s Diet for the majority of the time. I think my increasing training schedule will help me even travel below that line but I need to make sure that I don’t start burning muscle by not allowing my calorie deficit to get too big on bigger training days. And those calories, of course, need to come from the right (i.e. healthy) sources.
Monetizing the blog (or at least making it a little more professional). This is the least serious of my goals both in priority and in defining what the goal is. The truth (or at least what I tell myself) is, I just like writing and I would do this even if no-one read. Still, I do get a kick when I get engagement from readers, and I enjoy when the blog generates an opportunity to try new things, and I get a wee bit envious when I see other bloggers get opportunities that have passed me by. Because writing is the part of blogging I enjoy most, when I get time to devote to the blog, I write a post. If I want to capture more opportunities (reviews, events, sponsorship), I know things have to change a little. Self-hosting the blog (on its own domain) and re-design could potentially generate things like brand ambassadorship or other opportunities. The driver is more recognition and/or status than actual money, however, I do need to keep in mind the fact that this blog is a hobby about my hobby, and will always be prioritized as such; i.e. way down the line from some of the other items on this vision board.
Bicycle. A half-iron is serious enough mileage that a new bike is called for. My old bike (with aero-bars I put on myself) is not going to cut it; it’s at least 14 years old and I’ll bet the frame is a bit fatigued – I can see lateral motion in the lower parts of the frame when I pedal on the trainer. The bike in the pic is a the Trek Speed Concept, and while I haven’t decided necessarily on that particular one, I do have to admit both the old steed I’m thinking of putting out to pasture and my mountain bike are by Trek, they’ve served me well, and the Speed Concept is available at price points in the kind of range I was imagining myself spending. Plus, there’s that whole ‘Trek’ name that gets a rise out of my inner geek, you’ve seen me show the Live Long and Prosper (RIP Leonard Nimoy) next to the Rock Devil Horns… I mean it ‘Live Long and Rock On”.
Resolve. My word of the year. There are bound to be challenges to all these goals, so central to achieving them is RESOLVE. I can either find a way around an obstacle (RESOLVE the problem) or show grit and determination to power through it (using my RESOLVE).
Reading. Shark Boy has learned to read independently (simple words, but he does get them on his own) and obviously we want him to progress. I’m reading him a few pages from The Hobbit every night too, and it’s great seeing him get engaged by longer form story-telling (and dragons and wizards etc. too). We need him to improve his printing, and I hope I can get him do to a little writing of his own. The Lightning Kid needs to work on letter recognition and some of the basic precursor skills that feed into reading; it’s early yet, but we know it will take him longer so it’s great if we can get a head start. I’m proud of how we get outside and active as a family (and looking back at the February goals, I know we rocked them), but the more academic stuff can’t get left behind either. I’m also happier myself if I can get at least a little book reading (sorry, blogs and articles on the web don’t count) done every day.
Walk The Line. I’m proud of my kids, which means I’m proud of my family which means I’m proud of our marriage. For a marriage to withstand raising children, never mind rambunctious, dynamic ones like ours, never mind if one has special needs, never mind if you’re constantly out and about as a family, it needs resilience. Resilience is built into a marriage in a similar way to how it is built into a body: it takes a variety of factors. For the body, it’s the right mix of nutritional ingredients and varieties of exercise. A resilient marriage has a similar variety of necessary components – and I probably haven’t learned them all yet, to be honest. I know respect, time for meaningful communication, affection, quality time and actual adult date nights are in there for sure. I’m proud of how well we’ve been able to stick to those things during the past 7 years. Training for a longer distance triathlon will impact all those things, I can’t deny it. What is important is that I keep to that line as closely as I can, even if I wander off it a little. I mustn’t, as Joey Tribianni might put it, let the line become a dot to me. I was going to call it Holding the Line, but then I couldn’t make a Johnny Cash reference, and you should always make a Johnny Cash reference if you’re given the chance.
Have you ever made a Vision Board? If not, what other motivational focus tools would you recommend?
On March 4th, I got to attend a Foam Rolling Workshop instructed by Caron Shepley of Personal Best. Caron gave us the basics of why Foam Rolling is a good tool for recovery, and after leading us through some Yoga Sun Salutations to get our muscles warmed up, she walked us through some best practices for muscles that typically need it the most, and of course, benefit the most from foam rolling (or using a lacrosse/therapy ball).
Foam rolling (and lacrosse/therapy ball or other myofascial releases) work by hitting trigger points. I pretty much knew this, but what I didn’t know was there was another way foam rolling works to aid recovery, namely…
Foam rolling lengthens the muscle beyond what you can accomplish by stretching. For each technique she showed us for a particular muscle, Caron first had us stretch it with a conventional stretch, that way we could feel the difference the foam roller made. Apparently this is the recommended method even when you’re doing it at home.
The glute muscle benefits more from side-to-side rolling. For most people the larger glute muscles are long enough, but the piriformis muscle, not so much. Addressing this muscle requires a side-to-side motion.
Hamstring tightness is better addressed by lacrosse/therapy ball than a foam roller. I found this one to feel really weird (I wanted to complain to a grown-up about a ‘bad touch’ but the only one to accuse was myself). The ball has to sit just under the crease of your buttock and the top of the hamstring should feel like a thick rope that you roll over.
While I always thought of the lacrosse/therapy ball as a way to treat tricky injury spots, it can also simply be rolled under the foot to prevent plantar fasciitis, one of the most common running injuries.
Do you foam roll? Use a hard ball? Any extra tips?
Today is my father’s birthday. He would have been 73 years old… at any rate, this date tends to make me a little sad, that we can’t celebrate it with him in person. I know he’d be crazy about his grandsons, and they’d be crazy about him too.
Shark Boy knows a lot about his ‘Opa Klaus’ and sometimes asks questions about him, while I’ve been coaching the Lightning Kid on how to say the name. The best way I know to celebrate his life is to get outside with my family and move. I like to think he’s cheering us on and helping us overcome any obstacles on the way whenever we ski, bike, swim, run, or whatever.
I came across the idea that we should ‘March Forth’ on March the Fourth somewhere in my (probably online) travels last year, but it was too late to incorporate the message into my blog or other social media channels. This year, I’m going to March Forth on March 4th, and throughout the year. If you want to see how I do it today, your best bet is to follow me on Instagram…
As for the rest of the year, keep watching this space!
In the past, I’ve used Yaktrax or another traction device that you strap onto the outside of your shoes to run safely in the snow and ice. Some of the feedback I’ve gotten from the review and asking around is that putting screws into the soles of an old pair is a way to make sure you don’t slip, without having to muck around with an extra piece of equipment, and it’s cheap too.
Skyrunner prescribes hexagonal sheet metal screws, and says 3/8″ isn’t too long for most shoes. I wasn’t able to find 1/2″ screws, so I figured I would have to gamble. I’d be putting them into my old Salomon’s which have served me well, and don’t owe me anything. Being a trail running shoe, they’re already well suited to more extreme conditions and they’re probably the best shoe I own for running in the snow, regardless of what kind of traction assistance I’m getting (if any). Still, the notion of these screws being in my shoes with the sharp ends pointing up made me nervous; one of the challenges I’ve found about winter running isn’t the snow or ice, per se, it’s the mixture of plowed sidewalk (running on cement) to sudden transition of ice and/or snow. With the Yaktrax I found running on the plowed sidewalk to be like getting light acupuncture… I was worried it wouldn’t be so “light” with the screws!
I’m glad I had a drill with the right attachments; I wasn’t afraid of using some muscle/elbow grease to get the screws in, but the rubber makes it hard to get a hole started. While the instructions mentioned having screws numbering upwards of 18, but that seemed like overkill. I put 12 into each shoe, and I managed to be almost symmetrical on each shoe, but not quite.
On Thursday, I took them out for a run. Or more accurately a “Runch” – when you run on your lunch break. Challenge #1: not wearing shoes with hard metal protrusions on the soles on any delicate surfaces like the change room floor (this goes double for my floors at home) on the way out. I waited till I was on a rug by the exit before I put the shoes on.
The first surface I ran/walked on was the plowed walkway near the office. To my surprise, the acupuncture feeling was less with the screws than I remember it being with the Yaktrax. I did notice when I progressed onto the sidewalk on my way to enter the Etobicoke Creek Trail that I was getting some poking on the side of my foot, right in the space between my big toe and the ball of my foot. Not stabby pain, but not comfortable either.
Once I was on the snowy trail, the discomfort went away entirely. I couldn’t feel the screws at all. That’s both the good news and the bad news. I started off slower, with the intention of really making sure I warmed up properly and slowly in addition to wanting a negative split on the run. On the way back, if I pushed the pace a little, my feet slipped backwards on each step. If the snow had been packed down unevenly, my feet could slide laterally to the edges of the cleared/tramped down space of the path. I made the final climb off the trail back out to the road without any extra traction at all. It wasn’t totally slippery, but on the other hand, the Salomons have a good enough tread that I don’t think I would have slipped any more than I did had I not installed the screws in the first place.
I can practically hear proponents of this method now: I didn’t put enough screws in, or by placing some of them in between treads, I minimized their impact. That may be true, but given that at least one screw was hurting my foot, I think I was right not to put too many in, and many of the screws were placed on the flatter areas of the sole, and did not provide any perceived improvement.
At least I got to do some of that winter outdoor Yoga all the cool kids are doing…
On the plus side, the screws stayed in place and I didn’t have to manage any extra bucking or unbuckling in the cold; when I was inside, I took off the shoes, and that’s it. The screws didn’t cost much, but they cost more than nothing, and nothing is seemingly the value I got out of them. Just my two cents. And now, I think I deserve a medal, because it’s really difficult to write ‘screws’ that many times without turning it into a dirty joke… I mean, it’s really hard (that’s what she said). *Whew*
Do you run in the snow with a little extra traction help? If so, what kind?
I was inspired to write this post after a crazy weekend in Collingwood full of skiing (downhill and cross-country), and swimming too. It took some time for me to crystalize the most important things I’ve learned into a list of 5 lessons, but here goes.
Leave it to the last minute.
This one sounds counter-intuitive, as planning and organization are the keys to stress-free living, right? And when it comes to races (and booking travel, etc.) earlier means cheaper. Still, nothing is more expensive than paying for an event you can’t attend at all. I once DNS’ed (did not start) the Bracebridge Triathlon because the Lightning Kid got sick. This year, we wanted to go to Collingwood for a weekend, and I wanted to do the Tubbs Romp 2 Stomp snowshoe race, but with it being a brutal winter (that might make the drive difficult, or be too cold for outdoor fun), with a brutal cold/flu season to go with it, we knew it might not happen, so we waited till a couple of days before where it seemed like it was going to be OK to leave home, then we booked the hotel and I registered at the race site (online registration was already closed) and hoped for the best (see #4).
Be Flexible (WYCWYC*)
Why are you out there? Fresh air, fun, and exercise. Those are the reasons, those are the goals, and the actual activity/sport you are trying to do are just the means to an end. When we put the Lightning Kid on skis, we only hope he’ll try to move his feet a little, or if we’re at the hill, one single run (him riding between my legs) is a victory. (WYCWYC=What You Can, When You Can)
My wife and I used to volunteer with the Ontario Track 3 Ski program for children with special needs (everything from cognitive/developmental delays like autism to physical impairments like cerebral palsy), and the motto was always “first safety, then fun, then learning.” While we ostensibly there to teach the kids to ski, sometimes you couldn’t really get that far with them, and if rolling down a snowbank was what they wanted to do, then that’s what would take place that day. You would be connecting with them, and they with physical activity in the outdoors, and sometimes that would lead to better chances at learning the actual sport later on. It’s not really different for any children, especially when they’re very young. You have to take what you can get today, and hope it pays off tomorrow, which brings me to point #3…
Consider the Long Game
I’ve taken the Lightning Kid out in the Kayak, and traversed a total distance of about 200m. It was still worth it, because he got exposed to boating, and I got a little, tiny bit of exercise.
When we went cross-country skiing last year, we had some outings where the time spent on skis was all of 30 minutes, and that’s with about 90 minutes of driving each way; I don’t even want to get into the time spent packing the car, unpacking at the trail-head, re-packing at the trail-head, and unpacking at home. This year, though, we’re lasting longer (especially Shark Boy who’s gotten faster and stronger, completing some 2 km trails himself).
At very young ages, it’s hard to know how much they remember, but somehow the routine of getting out of the regular routine pays dividends and sticks into their character makeup later on.
It goes for more than just the kids, it goes for you too. It takes a second to lose your patience; how long does it take to find your patience. Fairly long, I’ll bet. Being patient has never been a strong suit of mine, and when I found out one of my children was going to have special needs, it became a real fear that my lack of patience would keep me from being a good father to him. I honestly think I’m getting better at waiting for the kids to learn what I’m trying to teach (manners, reading, physical education). You just have to believe that it will pay off; you have to…
Use Your Optimism Muscle
This past weekend, I had to take care of both boys myself. Well, like any red-blooded adult who is in control of their life, I ran to my mother for help. We went to her place on Saturday afternoon and spent the night as well as all day Sunday there. There are two ways I can relate the events of the weekend.
Both boys were sick with nasty colds, and I had one too, feeling feverish and being nearly unable to swallow on Friday night, meaning…
I barely slept between taking care of their various discomforts and my own
We didn’t get outside much
The kids demonstrated that they still don’t listen no matter how many times they’re told, to the point that their doting grandmother even noticed that their behaviour was lousy
OR
I got the Lightning Kid to his soccer program and Shark Boy to his dance lesson on time.
The kids and their grandmother got to spend time together/I got to see my mother.
The kids and Shark Boy’s Godfather got to spend time together
We got to enjoy my mother’s wonderful cooking
I got to do a favour for my wife, who totally deserved the weekend away from the kids
I got more bonding time with the kids, especially cuddling up with the Lightning Kid during his nap (while I read a few chapters on my e-reader)
It honestly gave me a sense of achievement to have gotten through it all (parenting is the ultimate endurance sport)
While the weekend doesn’t typify one of our family outdoor adventures (we only got outside long enough to shovel her driveway), it’s a good demonstration of how your attitude re-frames the experience.
Sacrifice
There have been many times we’ve come back from an outing, tuckered out, and the day waning, and I’ve thought: “I guess I’m not going to clean the garage again”, or whatever random task I’ve equated with being a real adult who is in control of their life. On balance, though, those tasks are unlikely to cause me any deathbed regrets. Taking care of yourself, getting outside and spending time with your family are the things you’ll regret not doing. And again, this is a two way street – your kids might not make it to that classmate’s birthday party that they were invited to, because they were out with you. It might not have been their first choice to go out biking/skiing/spelunking with you, but as parents, we make healthier choices for their diets, activities (both mental and physical), and everything else; what are they going to remember more fondly on their deathbed (sorry to be morbid… let’s just say they live to be 999), fun times in the great outdoors, moving their young, healthy bodies with loved ones, or a bunch of cake and wrapping paper to spoil a classmate whose name they won’t remember anyway.
Between increases in youth obesity, and wanting to limit ‘screen time’, many families are looking to make fitness a family affair, as Victoria Freile writes. As I discussed the topic of this post with my wife, she pointed out how much more we have to learn; smart cookie. Forging an active family life is an on-going, iterative process. Some, like Katie Arnold of Outside Magazine’s column Raising Rippers are at the more extreme end of the spectrum, while some families would probably be happy to take regular family walks. When you start early with your children, they absorb it easily and fitness becomes part of their lifestyle; inactive adults need to learn this like a new skill. While how well my pants fit has fluctuated, I’m lucky in that I never had to figure out how to get active. I was raised in such a way that exercise was as natural a habit as washing. It’s a gift I hope to pass on to my kids, and hopefully the generations that come after I’m long gone.
Hopefully, some of you reading this will be able to use it to make your family life more active, and then I’ll have passed on the gift even further.
How does your family get active together today? Are you looking to do better?
