Category: challenge

heavy iron dumbbells placed on asphalt road Sam gives a hard pass to the hard 75 challenge but cheers on friends going for it
challenge · fitness

Sam gives a hard pass to the hard 75 challenge but cheers on friends going for it

Sam B

A friend recently posted about the Hard 75 challenge and asked whether I’d ever done it. From a certain perspective, it looks up my alley. I like challenges, and I’m not averse to doing hard things.

What is it?

The 75 Hard challenge rules

  • If you skip a day, you must start over. If you miss a task, you must start over at day one. …
  • Pick a diet to follow, with no alcohol or cheat meals. …
  • Drink a gallon of water daily. …
  • Complete two daily workouts. …
  • Read 10 pages per day of a nonfiction book. …
  • Take a progress photo every day.

Here’s a somewhat critical description of it from the Cleveland Health Clinic,

“The 75 Hard Challenge was started in 2019 by Andy Frisella, podcaster, entrepreneur and CEO of the supplement company 1st Phorm. One part-fitness program, one-part-nutritional plan, the 75 Hard Challenge centers around the idea of “mental toughness”: That you have to push past your comfort zone and challenge yourself to the extreme in the effort to make long-term lasting improvement on your mind, body and overall outlook on life. “This is another one of those fad lifestyle plans,” states Dr. Sacco. “On the surface, it’s very much about your willpower and your ability to push yourself and stick to something very rigidly.” For anyone who has a tough time sticking to new routines and lifestyle changes (like eating healthier or exercising five days a week), change can be difficult. But the 75 Hard mentality has one overarching golden rule designed to get you to avoid cheat meals and quitting on your goals: You must participate and complete every aspect of the five-rule challenge every single day for 75 days; if you fail to deliver, you start all over, and attempt another shot at completing each daily task for another 75 days. Although Frisella and 75 Hard fanatics swear by their own personal experiences that the program is life-changing, much of its promise is anecdotal. There’s little-to-no scientific evidence the program itself is beneficial, says Dr. Sacco, even when individual parts of the program stem from healthy ideas about forming healthy habits.”

I mentioned that the rules seemed too strict to me. What felt harsh was the requirement to start over if you missed a day or a task. I work out and read most days, but I don’t feel bad about taking a break. I also don’t follow a strict diet; although I drink lots of water, I never measure it.

Oh, also, I don’t like this, “Take a progress photo every day.” Like, why? Who cares what I look like? Who thinks progress is measured by what you look like? Not me.

Anyway, all of this is just to say it’s not my kind of challenge. I’m a “you do you” sort of person. Somebody else might get something out of it, but the whole idea makes me grumpy.

I’m the sort of person who rebels against pointless rules even though I take serious rules very seriously. Years ago, I decided I could never live in a neighbourhood with homeowners association rules.  The regulations about allowable colours of paint, flowers you’re not allowed to plant,  and whether clotheslines are permissable would immediately have me thinking of workarounds.

We’re not all alike. Hard 75 might be motivational for someone else.

So I’m cheering on friends who are doing it but also giving it a hard pass for me. It did get me thinking, though, if I did do this sort of challenge, what sorts of things would I aim to do everyday?

Maybe writing, knee physio,  bike riding,  walking outside, and decluttering.

But definitely no photos, no dieting , and no starting over if I miss a day.

How about you?

woman preparing for climbing high on wall
Pexels free photos. One of the options that came up when I searched “challenge.” A white woman with a ponytail and a blue cutout workout top facing a very tall climbing wall. Photo by Allan Mas on Pexels.com

Our conversation continues here.

aging · challenge · fitness

Sam is back on the buy-no-more-clothes wagon

Sam B4 Comments

On June 1,  today,  I’m starting a 90 day buy no new clothes challenge.

“By challenging yourself to buy ‘no new clothes’ – whether that’s not buying anything at all, or prioritizing re-use and secondhand, you decide! – you will reduce your carbon footprint, build healthy psychological habits, limit the waste you send to landfill, and keep your hard-earned dollars from companies that don’t provide their garment workers living wages or safe working conditions.”

That last one I try not to do anyway. I almost exclusively buy made in Canada clothes from slow fashion companies. But even with that commitment, I still own enough clothes for a lifetime.

Don’t get me started on bike jerseys. Lol.

Also, I’m trying to organize my house and make it less stressful. For me, that means owning less stuff.

I’m feeling inspired by the Swedish Death Cleaning author whose book on aging exuberantly I just finished. There’s a great intro to the ideas here.

Wish me luck!

aging · challenge · cycling · fitness

A challenge for my 60th

lona556f4de12e02 Comments
Lona in 2014 with her new Cannondale Quick commuter bike.

I was born in 1964 which means this year I have turned 60 years old. I have long been a believer in marking the important milestones of your life. So I knew this needed to be something of significance. In two days (June 2nd) I will be riding my bike from Lands End to John O’Groats in the United Kingdom. LEJOG (as it is know) is a route from the farthest south of England to the north tip of Scotland. Total distance is approximately 1600 km with over 17,000 m of climbing. This will be the most physically, psychologically, and emotionally challenge endeavour I have attempted.

I have always cycled. As a small child I distinctly remember the moment my dad took off my training wheels. I was ecstatic and felt like I was flying. It was a time of “free range” parenting where there was little supervision. I spent a lot of time roaming around my Edmonton neighborhood. As a teenager I was the proud owner of an orange Norco 10 speed. This bike allowed me to go even further afield. No helmet, toe straps on the pedals, and no fancy saddle or padded shorts. Just old school adventures.

As life and adulthood took over my biking days seemed behind me. I did occasionally ride but this was few and far between moments. This changed in 2014 when my partner was getting into triathlons and needed a new road bike. She got a new proper road bike and I decided to get a Cannondale Quick for puttering around. I envisioned myself maybe doing a lap of Stanley Park occasionally on it. I quickly fell in love with the freedom and physical nature of cycling again.

I began commuting to the hospital I worked at. Vancouver is a great place to cycle and the hospital had a large bike parking area. I felt refreshed and energized when arriving at work and when I rode back home. It wasn’t easy as there were hills to conquer on the way home. But I enjoyed it and began tracking my rides on Strava. I could see myself getting faster and stronger by tracking the data. My partner and I did some group rides to further test ourselves. I remember being so nervous at the start of a 50km group ride. When I successfully completed it I felt triumphant!

I outgrew the first bike and bought a Cannondale CAAD 10 road bike. New challenges ensued with clipless pedals, different gearing, and shorts with a chamois. The first ride was terrifying and I remember thinking I had made a mistake buying that bike. But I persisted and it got easier and then even comfortable. I started buying cycling specific kit and learned more about the sport by watching GCN on YouTube.

In 2018 I signed up for the RBC Whistler Gran Fondo. This encompasses a ride from Vancouver to Whistler. I was intimidated but also inspired by other women I knew who had done it. I took a “learn to fondo” clinic to help me prepare. I wasn’t the slowest in the clinic but I wasn’t the fastest either. The leaders were great and very encouraging. They kept telling me that I could actually do the ride, even when I was sceptical. They were right and I successfully completed the course. I knew I could improve my performance and the following year took 40 minutes off my previous time.

I upgraded my bike again and took on more adventures. Cycling allowed me to travel to France for a self guided holiday in the Dordogne. We also went to Italy for a biking holiday at Lake Garda. So when I thought about a real challenge to mark my 60th year I remembered a friend telling me about LEJOG. My partner and I have booked in with Peak Adventures for a supported tour. This is 14 days of cycling an average of 115km per day. Breakfast, lunch and accommodations are provided. All I have to do is pedal!

I wanted to share my story because women remain underrepresented within cycling. It is still a generally older, white male activity. Women are well suited for long distance activities as we have the mental fitness to endure. The beauty about cycling is that most people can do it. You can build your stamina by cycling incrementally longer distances. A decade ago I was thrilled to be able to ride 10 km and now I can ride that distance in less than 30 minutes. Cycling also opens you up to a whole world of people who are adventurous and passionate about the sport.

I’m very nervous about my ability to ride LEJOG but know that I have done other hard things. I want to be able to look back on my life and know that I didn’t just take the easy path. If I am successful I will write another post in 2 weeks time to share with you my thoughts.

Lona lives with her partner Emma and their 2 dogs in North Vancouver, British Columbia.  Originally trained as a social worker she transitioned to nursing, graduating when she was 40 years old from UBC. She worked in health care for 20 years in a variety of roles and areas including palliative, surgical services, and urban health.  She now works as the executive director for Resident Doctors of BC, the union supporting resident physicians.  She lives by the motto that life is short and therefore it is good to challenge yourself. 

 Lona in 2024 with her Cannondale carbon Synapse during a training ride for LEJOG.


challenge · self care

Meaningful May from Action for Happiness

Christine Hennebury1 Comment

I love the monthly calendars from Action for Happiness and my ADHD brain appreciates having a series of small tasks that will contribute to my happiness already chosen for me.

After all, on a given day, I can always choose whether I have time to do that particular task.

I particularly like this month’s theme – Meaningful May – because, like everyone, my sense of purpose really contributes to my happiness.

This month’s calendar is below. Even if you don’t want to follow day by day, why not pick a task or two and boost your well-being?

A brightly coloured calendar from Action for Happiness that has a tip for a meaningful activity to do each day in May.
A brightly coloured calendar from Action for Happiness that has a tip for a meaningful activity to do each day in May. The edges of the image are decorated with cartoon drawings of people and activities.

And, as a bonus, here is a video from Vanessa King that’s all about finding meaning:

Christine and the small challenge
ADHD · cardio · challenge · fitness · walking

Christine and the small challenge

Christine Hennebury

I’m setting a little challenge for myself!

I always enjoy my walks with Khalee but they are usually better for my mental health than my physical health.

I have a tendency to fall into an ambling pace rather than putting much cardio effort in. And that’s fine on days when I need the mental break more that the physical exertion but on busy day when I won’t get a lot of other exercise, it would be swell if my walk did double duty.*

A photo of a dog on a sidewalk on a sunny day
A sunny day photo of my dog Khalee standing on some muddy grass next to the sidewalk. She is a light-brown, medium sized dog and she is pointed away from the camera but she is looking back over her left shoulder because I called out to her. The shadow of my upper body and my hand holding my phone can be seen on the sidewalk.

So, I’ve decided that I am going to try doing a 5 minute warm-up before heading out the door.

My thought here is that by warming up beforehand, I won’t be spending any of my walk warming up. Instead, I’ll be spending my walk already in a good heart rate zone.

And, since I am already in that mental and physical space, I’ll be more likely to stay in exercise mode instead of amble mode.

I’m writing this on Monday afternoon and my wrist spy reports that my heart rate average was a few points higher during our walk than it usually is. And, I felt really good about the extra effort.

One day, one reading, and a subjective report is hardly scientific but it is encouraging enough to tell me to keep trying.

I’m going to do a warmup before every walk for the next week and see how it affects my heart rate and my overall feelings about walking.

Updates as events warrant.

A photo of a sidewalk on a sunny day
A sunny day photo of one of the sidewalks that Khalee and I travel on during an average walk. There is a road on the left and a line of trees with a little snow underneath on the right. People’s backyard fences are just behind the trees but they aren’t visible in the photo. A blue sky with some fluffy clouds can be seen above.

*This isn’t the first time I have noticed this. I wrote about it in this post about my two-speed dog back in February 2023.

At that point, I came up with a couple of things to try but my focus was more on alleviating boredom than on trying to add more of a cardio element to my walk.

I still do those things sometimes on my walk but that requires me to a) remember b) start a new ‘task.’ And if ai have already slipped into amble mode, I may not have the spare energy to initiate a new task. ADHD strikes again!

Pink textured glass half full, reflection showing on the table, clean blank background. Photo by Tracy Isaacs Tracy’s reflections on her life-changing 2023 “no-buy” year
challenge · fitness · shoes

Tracy’s reflections on her life-changing 2023 “no-buy” year

Tracy I6 Comments

In 2023 I decided not to buy any clothing, accessories, footwear, or photography equipment for the year. I integrated my word-of-the-year for 2023 “thrift,” into that project as a way of increasing my focus and resolve. Now, more than midway through February 2024, I have incorporated no-buy in these categories so throughly into my life that I didn’t even think about giving a report about how it went until a friend asked me the other day if I planned to write one. Julie, this is for you.

I’m not the first person from the Fit Is a Feminist Issue bloggers to do this. We all took our inspiration from Mina, who did it back in 2018 and then blogged about buying new running gear early into 2019. Sam, Catherine, Martha, and Diane have all embarked on the Buy-Nothing Challenge and blogged about it at various junctures.

Overall, I got more out of this year than I expected to, and not just the obvious thing of saving money. It’s almost embarrassing now to think back on a time when shopping was something that had such a presence in my life that I felt the need explicitly to put the brakes on it for a year. Who was that person? I neither miss her nor aspire ever to be like her again. The casual expression of privilege through mindless shopping for things in excess of what I need to support the life I intentionally choose to live actually now makes me cringe.

As noted in our word-of-the-year update post back in May 2023, I chose my no-buy categories for a reason: “These things all made the list because they are things I tend to spend way beyond my needs on them. There is simply no need to browse the clothing every time I go to Costco, to buy earrings every time I travel, or to keep adding to my camera kit when I already have more equipment — and it’s good equipment — than I regularly use.”

My deliberate no-buy initiative has been over for almost two months and so far I have made two purchases in the restricted categories: a five-pack of underwear and a new pair of pajamas.

The year was seriously beneficial to my overall sense of well-being and contentment. Here are some reflections on how it changed me:

  • It got me into a “glass half full” mindset really quickly. As soon as actual shopping was no longer an option, I turned to “shopping in my closet” to see what had been languishing in its dark corners, squeezed between other things, for years without being worn. It may sound cliché, but instead of dwelling on what I couldn’t have (new things!), I began to appreciate the things I do have. There is not one single occasion in 2024 where I couldn’t find sufficient choice among what I already had in my closet. This attitude has extended into other areas of my life, making me see the things I have differently.
  • It fuelled my motivation to get rid of things. Not only did I have sufficient choice in the clothing department, I soon came to see that I had very many things that I would never wear again. I made a first pass through the closet pretty early on and put the obvious contenders aside for donation. I gathered up a bunch of shoes and offered first choice to a friend who takes the same size. She went home with ten pairs of shoes and boots. I still have too many. If 2023’s no-buy project was about awareness, 2024 is about action. Right now I am doing Project 333 and it’s another step in gaining a sense of what I truly need. I am also working my way through Joshua Becker’s The Minimalist Home, room by room (to me, it’s way more approachable than Maria Kondo’s method). I expect that by the end of the closets chapter about 60% of what’s still hanging in mine will be gone.
  • It freed me up to do other things. I don’t know how much time I spent browsing (physically and online) for things I didn’t need, but between the literal time saved and the mental energy of knowing that “I’m not shopping so why browse?” I have felt much more available to other things. I started a new blog on veganism, I am writing most mornings, and I have lately rediscovered my love of weight training.
  • When I do buy something, I am more deliberate about my purchase. This is not just with the things that were on the restricted list, but with everything I buy now. I think carefully about whether I need it. I consider realistically how much use I will get out of it and whether there is anything I already have that would serve me just as well. Last week the purse I’d been using all year was looking pretty ratty. Instead of buying a new one I remembered I have a like-new purse in my closet. I swapped the like-new in for the ready-to-be-retired bag and I’m all set now for probably another year. The questions about need are sincere questions, and a possible outcome is that I will in fact get something new. But it will be a well-considered purchase.
  • I learned something from my lapses. I had three departures from my no-buy commitment in 2023.
    • First: In the late summer I decided I needed a smaller camera bag for day-trips. Since I take photography seriously, I wanted a decent bag. I went with the 21-litre version of my excellent 31-litre WANDRD PRVKE bag. It turned out not to be a great purchase. It’s a fine bag, but it’s still quite large — larger than what you want for a day trip. And it was a huge splurge. And for it to function well as a bag for photo gear, you need the camera cube that fits inside. The one for my 31-litre bag didn’t fit. So I ended up buying a new cube. I have used the backpack with cube exactly NEVER. Regrets? Yes, but I’m hoping to give it an honest try on a short trip I’m taking to Newfoundland in June.
    • Second: Also related to photography, I have long been wanting a 70-200mm lens. But I was holding off because I have also been going back and forth on whether to switch from a DSLR to a mirrorless camera. Mirrorless is really the future of digital photography. But the switch is expensive. Partly as a result of my no-buy year, I came to appreciate my DSLR system and made a decision to stick with it for at least the next few years. That decision made me think, “so I should get that 70-200mm f/2.8 I’ve been thinking about.” With my birthday coming up in September, I went for it. Regrets? Not really. It’s an incredible lens and takes outstanding photos. I used it to take the photo illustrating this post. And in the overall scheme of things, the larger decision about sticking with the DSLR for the next few years justifies the purchase.
    • Third: New running shoes. But that’s something that was going to be inevitable from the get-go. When the practitioner I consulted about some ongoing foot problems recommended a different style of running shoe, it felt wise to follow the advice. Regrets: No.
  • I’m not as attached to “things” as I used to be. Not only am I not as attached, I have actually developed an aversion to things that I don’t need or appreciate for their aesthetic qualities. Maybe there are other categories of things, like those to which I have a sentimental attachment, but mostly if I don’t need it or like the look or feel of it, I don’t want it around. It took the whole year to solidify this idea in my head, and as I said I’m not yet acting on it all the time with respect to the things I already have. But my desire to acquire new things that I can’t use is pretty much non-existent at this point. I have more than enough art for my available wall-space, some of it not hanging. I am also aware that there are some artworks and decorative things in my place that I don’t really like. Some came to me as gifts that I have felt obligated to keep, even display, for fear of affronting someone. I like Joshua Becker’s observation that we tend to attribute extra value to things simply because we own them, irrespective of how they actually fit into our life.
  • It’s helped me a lot with FOMO in all areas. I used to be as susceptible as anyone to FOMO — fear of missing out. I think this prompted some of my shopping, where I would think that not purchasing something that I like would be a missed opportunity never to return. This feeling was especially acute when travelling because it might often literally be the case that I will never come across those particular earrings or whatever again. I had FOMO too about experiences others were having or events others were attending. Like this week, for example, a lot of the philosophers are in New Orleans for the APA. Months back I was invited to be part of a panel that would have had me attend as well. I thought ahead to what it might feel like to have to travel in February, with variables like the weather and my workload undetermined. At the time it felt like possible stress I don’t need. As it turns out, the weather is fine. But I’m glad I didn’t commit to having to write something that isn’t what I want to write and that would have taken me away from the writing projects I actually care about, just so I could go to New Orleans. Even though the gathering of friends from all over the place in a fun city tugs at me a bit, I’m happy I didn’t let FOMO motivate a commitment that doesn’t align well with my current goals.
  • Not buying things has become a habit and I plan to keep it. As you can tell from what I’ve said already, I’m really feeling energized and lighter as a result of my year of not buying things in my three “problem categories.” I think of the year more as a reset than as a deprivation. I honestly didn’t feel as if I was fighting against any urges or anything through the year. Instead, I experienced it as a kind of freedom because, once it was decided that those things were off the table, for the most part I just followed the guidance. Now maybe that says that I chose just the right time to embark on this challenge, such that it hardly presented itself as a challenge at all. It did redirect my attention in a positive way though. And having done it deliberately for a year, I’ve established it as a habit that suits me well.

Upshot: it was a good year. It helped me gain a foothold on who I am and what makes me happy. I’m not working my way down to one bowl and one spoon or anything like that. But 2023 has positioned me well for 2024, which is going to take it one step further, into actively shedding, discarding, and letting go of things.

A dark-skinned woman holding a chocolate sheet cake the the candles of 2 and 4, and about to eat a corner of it. It's funny! 24 things Catherine wants to do in 2024
challenge · fitness · habits · Happy New Year!

24 things Catherine wants to do in 2024

catherine w1 Comment

Recently Sam posted her list of 24 things she wants to do in 2024, inspired by Gretchen Rubin’s Happiness Project and asked what others planned to do. Diane posted Diane’s 24 things for 2024. So, here’s mine.

Pick a word of the year: Mine is COLLECTIVE.

Commit to writing for 2, 4, or 24 minutes a day: yes, I’m doing that. I took on a couple of writing challenges that are going pretty well (so far). I’m enjoying the prompts and into it.

Now comes the hard part: choose 24 things I want to do in 2024. Okay, here goes:

1. Learn how to and then use my insta-pot (Instant-Pot? Instant Pot?) for cooking in a way that makes my cooking life easier

2. Ditto for my Kitchen Aid stand mixer (both of these appliances were gifts, but so far have been unused, so they sit there, waiting on me)

3. And also my bread machine (remember those? I got it free from a buy-nothing group); I like fresh bread, and the directions look non-complicated

4. Learn to make more plant-based meals and make them for myself and friends

5. Make more progress on reducing my consumption of animals; I stopped eating pork last October, and am working this year on eliminating beef from my diet

6. go to the Chatauqua conference in upstate NY with my beloved aunt Cathy this July

7. go to western Massachusetts for biking, swimming, and museums with friends

8. go to Canada in August with my friend Norah and visit with Canadian friends, including as many of the bloggers as possible

9. celebrate my sister’s 60th birthday at a location of her choosing

10. go to the beach, preferably in South Carolina, for up to a week for swimming, beach meandering, kayaking, reading, napping

11. go to a meditation retreat at Kripalu, either for a weekend or a week

12. go to a couple of academic conferences this year (post-pandemic, I’m still easing back into this habit)

13. Continue my daily meditation practice, knowing that there will come a day where I get too busy or forget or something else gets in the way. That’s okay. I’ll just return to practice the next day. It’s how it works.

14. Ride a bike inside or outside once a week; I just set up my trainer in my now-sort-of-cleaned-out study, so that part is set

15. Set up a regular swimming routine, either at my gym (where it’s very hard to get reservations for lanes!) or at a local pond while it’s warm enough

16. Extend my regular swimming routine outside into the fall. Those cold-water swimming photos look invigorating, but I know they are other things, too (like really cold!) I know some folks who do this on the regular. Maybe I could consider joining some of them sometime

17. Attend an in-person yoga class once a week at my favorite studio Artemis, which is also nearby my house. I’m doing online yoga classes about once a week, but in-person feels nicer. I miss it

18. Do more book reading and less phone scrolling in bed before going to sleep

19. Read all the books for the rest of my book club meetings this year

20. Read books that are in my house; I have a lot of them that are as-yet unread!

21. Set aside dedicated time for drawing and for crafting; they are both extremely pleasurable and relaxing

22. Remember that stopping and focusing on gratitude is always good for what ails me

23. Prioritize writing more– set aside dedicated and non-rushed time for creative non-fiction writing, just for me

24. Say yes to more outings and adventures and then actually go on them with friends and family!

So, readers, do you have a list for 2024? Care to share any items with us? We’d love to hear from you.

You never know what adventures the open road holds. Thanks, Unsplash, for the photo. A view of the road from the
You never know what adventures the open road holds. Thanks, Unsplash, for the photo.
A photo of a vase of flowers. Christine’s Feb 5 Update
challenge · fitness · goals · motivation · planning

Christine’s Feb 5 Update

Christine Hennebury

Good news! The swearing DID help and the knot in my neck/shoulder is almost completely untied.

Metaphorically, of course.

As of now, I’m trying to ease back into things so I don’t set off another spasm but things feel good overall.

I haven’t made as much progress as I had hoped with my Fitness Feb 5 but I’m not stressed about it.

Here’s how things look right now (hearts that are coloured in = completed sessions) :

a drawing of 5 large hearts (2 red and 3 pink) trimmed in gold and outlined in black set against a background of smaller heart-shapes drawn with thin black marker. The centre of the image has text reading ‘The Fitness Feb 5’ and each heart has a different practice
My updated chart for tracking my ‘Feb 5’ (which is meant to be a play of Fab 4 but you know, with 5 things and in February.) Image description: a drawing of 5 large hearts (2 red and 3 pink) trimmed in gold and outlined in black set against a background of smaller heart-shapes drawn with thin black marker. The centre of the image has text reading ‘The Fitness Feb 5’ and each heart has a different practice on it and small hearts for tracking when I do them. So far I have done 1 patterns practice, 1 RYC session, 2 journal prompts, and 3 longer meditations but no rowing hours.

Right now my stats are:

Rowing – 0

Journal Prompts – 2

Patterns Practice – 1

RYC (core training) – 1

Longer meditations – 3

I have done other journaling and meditation but I am tracking specific things in February rather than every journaling or meditation practice.

And I have been for walks and, when possible, done some kinds of yoga even though I couldn’t do patterns or row.

And if I can’t get any rowing done this month it will become part of my March Ahead plan instead.

I refuse to be mean to myself about this. Self-compassion all the way!

How is your February going?

Have you had to shift stuff like I have?

Do you need some encouragement?

Do you have a fun chart?

Tell me all about it!

Pretty please?

A long-brown-haired person with blue cap and snarling with white teeth. by Ethan Haddox for Unsplash. Can we really make changes in exercise/eating habitual “just like brushing your teeth”? Catherine investigates (part 1)
challenge · fitness · habits · health

Can we really make changes in exercise/eating habitual “just like brushing your teeth”? Catherine investigates (part 1)

catherine w4 Comments

Note: this is part one of an at-least-two-part series on habit formation or change and our criteria for success (e.g. “it’s as regular or effortless as brushing our teeth”).

Dear FIFI readers, I have the great pleasure to announce that February is here. This means, among other things, that January challenges are over.

Yay! Woo-hoo! So happy! Thanks for the love, Anthony D from Unsplash…

However, like others who started down the New Year’s challenge path, I’ve still got a long way to go if I want to change some of the 167-odd habits I targeted in this year’s challenges. Laying down tracks of behavior change takes time and persistence, and we have to integrate them so they fit comfortably and work feasibly within our lives.

We hear this all the time from health and fitness and nutrition coaches, writers and practitioners: in order to make a habit stick, you need to treat it like brushing your teeth. You’re not going to forget to brush your teeth, are you?

Ambiguous image of woman who either forgot to brush teeth or is in shock at the very idea of forgetting to brush teeth. A blond haired woman with glasses with her hands over her mouth and eyes in wide surprise.
Woman who either forgot to brush teeth or is in shock at the very idea of forgetting to brush teeth.

According to this Harvard health information site, toothbrushing:

may be the most ingrained of all health habits. We take a toothbrush with us when we travel. Most people can’t imagine getting through a day without brushing at least once and probably twice. 

There are, of course, plenty of stats available on the prevalence of toothbrushing. According to this Canadian study,

when asked about the personal care of their teeth, 78.3% of Canadians aged 12 and older reported brushing their teeth at least two times per day, while less than half (43.0%) reported flossing their teeth at least once per day.

For US usage, see this handy graph:

2019 survey showing 69% of US adults brush teeth 2+ times a day, while 29% brush once a day. 2% report not brushing.

This is pretty good compliance on the dental health front (flossing is less ingrained, but hey, one habit at a time…) How is this possible? I mean, brushing teeth is super-fun, especially with friends and family, right?

Happy couple brushing happily. Image by Freepik.
Happy couple brushing happily. Image by Freepik.
Silly couple brushing in silly fashion. Image by Freepik.
Silly friends brushing in silly fashion. Image by Freepik.

Yeah, well, maybe not (these happy pictured folks notwithstanding). So, how to account for the high percentage of toothbrushing? I wonder if anyone has thought about studying this…

Turns out (unsurprisingly), yes– people have done loads of studies on the ways toothbrushing is habitual. This 2021 study, a series of 29 semi-structured interviews done in northwest England, shows the many ways people have integrated toothbrushing as part of morning and evening ritualized behaviors. I found it fascinating. Here are some themes that emerged:

Participants referred to toothbrushing as a habit, with:

  • absence of deliberation,
  • absence of awareness,
  • absence of mental effort,
  • absence of conscious control.

The participants said they didn’t think or decide, they just did it, without noticing much about what they were doing. This was true both in the morning and the evening, although evening rituals varied more than morning ones. The researchers found that some participants considered evening toothbrushing right after work to be a part of both physical and psychological “cleansing”, particularly after a hard day of labor.

I really like this notion of psychological cleansing as an after-work ritual. I don’t have a job involving physical labor (and I’m very grateful); but I often feel burdened and weighed down by the cares of the work day and wish for some good ways to discharge them. Even though brushing teeth isn’t as simple as it may sound, I wish that devising and settling on and maintaining an after-work-cleansing ritual were as easy as grabbing a toothbrush and toothpaste.

For years, I would cycle or walk or go to yoga class after work, and felt that refreshing, cleansing (if sweaty) feeling. Over time, however, that habit dissipated. My recent attempts at reinstituting it have had spotty success at best.

One habit I’ve managed to develop and settle and maintain over the past 3.5 years has been almost-daily meditation. My Ten Percent Happier app keeps track of all sessions and all days, down to the number of minutes I’ve been mindful. I’ve found it pretty easy to sit 25–35 days in a row, but then something invariably comes up and I miss one day. I go “Grrr!” or “sigh” and then restart.

Recently, though, I decided I was going to meditate every day. Like. every. day. As of today, I’m up to 93 days in a row. And I’m wondering, how am I doing this? Meditation isn’t like brushing your teeth. Yes, morning is a reminder to me to take some time to sit, but morning is a reminder for many many things I don’t automatically do. What’s different in this case? And what can I leverage from this pattern I’ve developed, so to apply it to other desired habits? These, dear readers, are the questions I’ll be thinking and writing more about.

Are there any ritualized habits that you have that are “like brushing your teeth”? I’d love love love to hear from you. And you’ll be hearing more from me on Sunday.

A mountain bike atop a steep butte with sheer dropoff. How to make 2024 less scary, or how to move forward anyway
challenge · fitness · Happy New Year!

How to make 2024 less scary, or how to move forward anyway

catherine w4 Comments

Why is it that 2024 seems so daunting already? Maybe it’s just me (actually I’m sure it’s not just me), but the combo of global awfulness blobbing over into this year, with more horrendousness headed our way is making me want to move somewhere quiet and get a job driving a bookmobile. Honestly, doesn’t that sound lovely?

Unsurprisingly, bookmobiles come in many different sizes and models. How nice.
Bookmobiles come in many different sizes and colors. How nice.

Big picture woes aside, I’m finding it hard to figure out my direction and goals for 2024. I got my word– COLLECTIVE– and am clear about committing to friends and family, prioritizing relationships and activities with the groups that sustain and constitute a big part of who I am. But, I feel both 1) the need to change what I’ve been doing (in particular, spend more time on physical activities and plain old exercise); and 2) that I’m finding it really hard to implement the changes that I think I want.

I’m not looking for solutions to this problem or advice here. We all know all the tricks:

  • find an exercise buddy!
  • find an exercise accountability buddy!
  • lay out exercise clothes the night before!
  • go for a ride/run/walk/swim first thing in the morning so it’ll be done and you can relax!
  • etc. etc. and so forth and so on.

Thinking about tricks, though, reminded me of Danny MacAskill, the legendary trials and downhill cyclist. You name a solid surface on the planet, he’s ridden it (and likely fallen off it; there’s no free lunch in this sport).

A few years ago, MacAskill rode a rocky downhill route on The Slabs on the Scottish Isle of Skye. Just watching the video immersed me in a range of emotions: fear, uncertainty, surprise, and also joy. I felt them in part because MacAskill conveyed that he was feeling them too, as he rode down that precarious, scary, thrilling, glorious mountain. You can read my original post from January 2021 here, but here’s my TL;DR list of how to navigate life when it gets gnarly, inspired by his ride:

  • Some experiences we embark on, or confront on our way, are going to be scary. Period.
  • Be ready to go slow. Plan the slow-downs, even.
  • Have really good brakes (e.g. listen to that inner voice or friend who says, “nah, give this one a miss”).
  • Draw on skills from different experiences and areas of training to get through. 
  • In that rare moment of beauty and grace, let yourself be with it.
  • But, what looks beautiful and effortless from the outside will often be staccato and exhausting from the inside. Notice this, too.
  • Sometimes, there’s no place to hide. Once you’ve committed, use your skills and experience to get you down the hill.
  • Life occasionally demands some serious body english from us, so be ready for some twists and turns.
  • Don’t forget to celebrate when you finish something.

Just rewatching the video made me realize that progress is possible and that progress is possible only with a lot of work. But progress IS possible. Let’s see if I can bump and screech and occasionally glide my way into a new activity routine in 2024. Leaving the trick and downhill riding to others, perhaps…

Here’s MacAskill’s Slabs ride. Enjoy.