Fitness is a process.

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When I was young I was a member of a harrier club. I managed to be a “B” grade member of the team. The “A” grade had three sub four minute milers in it, and I was never that quick. I did not care at all what I ate — it was fuel, I was a student, and pizza was cheap in the canteen.

About five years later I had suffered multiple injuries and had difficulty training.

I’m now married to Kea, and have to eat clean to keep her healthy (I love cheese, but we don’t have it in the house because Kea reacts to it. You can still keto without it — hence the link). This has led to my chronic achilles tendinitis, plantar fasciitis, and shin splints settling down. Going to the gym has allowed me to develop more range of motion than I ever had in my 20s.

Anyway, onto things I’ve noted this week.

One of the other things you need to do is Put the cellphone down. You cannot concentrate on work unless you can put considerable time into the job you are doing. Shutting your door helps. Having times for consultations helps. But the simplest thing is to have the cellphone in your bag or in another room and not on you.

You should not need to be on social media apps. There are enough spam emails and phone calls without subscribing to services that have much more noise than signal. I’ve quit Facebook, and you should too.

Enhance your productivity by proactively eliminating distractions from your workspace, including your cell phone and access to social media apps. Unless you are an on-call healthcare professional, I recommend leaving your phone in another room while you work, as the mere presence of a phone can be distracting.

What you need instead is a planner and journal. Your planner can be electronic — if you have to share it, it should be electronic. But you still need a journal. Mine are messy, with my illegible handwriting. So why?

  1. Note taking. It is better to handwrite notes at meetings — including comments (such as don’t do that, this is good, data is wrong). My writing is illegible for a reason
  2. Minute taking of important meetings. One of your aims is to have as few important meetings as possible
  3. Accountability. Unless we are out of town (we were this week) this includes weight, am glucose — and I need to add documentation of workouts and volume walked.
  4. Brainstorming. All your intial ideas should be written, not typed.
  5. Task management. You can’t multitask. You can do tasks per day.

This should include your workouts and diet, for fitness is a process. It is not just a season of your life, it is life long. You can use digital tools, but you can and will lose them. I still have the training log I kept during my undergraduate years.

One line per day. Often two runs a day. Streaks lasting at times over a year. It documents the building of an aerobic base, that, despite two decades of injury and metabolic challenge, mean that I can still walk the hills I see students now using e scooters to navigate.

Update on weight changes next week.