#deanslife · cycling · fitness · habits · motivation

“How’s the #writeandride goal going?” Sam is glad you asked.

Image description: Puppy Cheddar, with surprised look on his face. White text over image says, “Shouldn’t you be writing?”

So last week I pledged to write 30 minutes and ride 20 km everyday (except Fridays when I can write for an hour and weekends when I can ride more). I didn’t make it everyday. Life got in the way of writing one day, riding another, and one particularly busy work day neither happened.

In general I’m not someone who throws daily habit goals away if I don’t make them work every day. Maybe I’m too easy on myself. Tracy and I noticed we have different approaches to the corporate step counting challenge that way. Me, I happily get up the next day and try again. Still, I rode 120 km in a week and that’s not too shabby. I finished one book review and two abstracts.

Still on the overdue list: one update of an older encyclopedia piece, one book review, and one companion chapter. Due June 1st, another abstract, 1000 words. Due June 2-4, two contributions to panels at Congress.

I did some of each, writing and riding, at Susan’s cottage on the long weekend. I loved writing on her comfy sofa, curled up with my laptop in front of the fire, surrounded by friends who were also reading, writing, napping, and cooking. It felt so good to finally be outside riding with friends. And best of all, after a weekend of riding hills my knee felt better not worse. Yay!

By the way, in case you think there’s too much talk about academic life here on the blog. Deep breaths. Don’t worry. I’m starting a Dean’s blog over the summer and some of this talk will likely land there. My first post is “Yes, I work at the university. No, I don’t get summers off.”

Image description: A group of young white women with white helmets in matching black and white stripey team kit. They’re riding road bikes, in a close pack, and smiling at the camera, making thumbs up and peace signs.
#deanslife · accessibility · standing

Not all sitting is the same: Sam’s new stool

Image description: A row of stools of different heights and colours, orange, red, green, and blue.

There’s an awful lot of news about sitting in the fitness media. The latest bad news about sitting is that sitting too much can undermine the effects of exercise. Chronic sitters become, over time, less responsive to the effects of training.

For the latest in my newsfeed see New Data Shows We’re Still Sitting Way Too Much. Does Exercising Cancel It Out. Selene Yeager writes: “All hope is not lost, however. Though previous research has found that multiple days of being extremely sedentary makes you resistant to the benefits of a bout of exercise, a newly published study on so-called “high sitters” (those sitting more than 6 hours a day) shows that consistent exercise can indeed counteract the ill effects of lots of forced chair time: It’s just a matter of getting regular activity. “

Sitting is of interest to me and my arthritic knees. On the one hand, my knees don’t hurt when I’m sitting so that’s good. But on the other, if I sit fit any length of time my knees hurt more when I get up. And then there’s my back. I used to hurt my back all the time and sitting was one of the problems. That was the reason I got a standing desk in the first place. See Celebrating my standing desk. I still use it some of the time but not as much as I’d like.

All of this means I’m sitting more than I used to. I was reminded the other day that not all sitting is equal. Active sitting is better than just flopping. People can be against chairs but not against all sitting. Back when I first considered getting a standing desk, friends recommended getting a hokki stool instead. They’re wobbly and good for those of us who fidget. You’re sitting but not keeping still. It’s active sitting.

Here is how the manufacturer describes the stool: “The HOKKI is an ergonomic stool that transforms stationary sitting into an activity, ideal for brainstorming sessions and other active sitting environments.”

Image description: Sam’s new purple hokki stool.

My friend Wayne described it this way,
“It’s a chair for people whose spines like yoga (and/or who don’t like sitting still, and are prone to slouching and leg-crossing in a normal chair).”

This month I started to get nervous about all the sitting I’m doing. I don’t want to put my back out again. And then, out of the blue my daughter Mallory asked for a hokki stool for her birthday. I thought of Wayne’s advice. I reread my old blog piece on active sitting. I ordered one for me too and it arrived today.

I’ll report back and let you know how it goes.

What’s your choice? Do you sit in a chair or do you have another way of sitting?

Image description: A thin, young woman with long straight blonde hair wearing black clothes and sitting on a hokki stool. (All the women on the hokki stool website looked like this.)

#deanslife · accessibility · equality · fitness · injury · racing

Stairs are not Sam’s friends

Image description:
The Girona Cathedral, also known as the Cathedral of Saint Mary of Girona, is a Roman Catholic church located in Girona, Catalonia, Spain. It is the seat of the Roman Catholic Diocese of Girona.
Also, it has lots and lots of steps leading up to it!

Oh, old European cities. I love you. But I hate your stairs. SO MANY STAIRS.

Why do I hate stairs? They hurt my knees. It’s seriously painful even on days when I’m walking pain free. Down is way worse than up. Handrails help. I’m now a person who notices when they’re there and when they’re at the right height. I also sometimes worry that the stairs are making my knees worse.

So I turned to the Internet with my question. Dr. Google, do stairs simply hurt my arthritic knees or do they make things worse? Here’s a good a survey of the relevant literature.

“Stair climbing increases loads on the knee joints. And if we take into consideration the mechanical factor for appearing and progression of degenerative joint disease, it is clear that damage to joint cartilage increases with stair climbing. So reduced loads are beneficial for knee arthrosis.”

“Combination of stairs and weight or better loading and repetition of it is discussed as having some effect of knee joint degeneration. It is calculated that when someone is walking on plain ground he puts about 5 times the body weight or load in every step into the joint. When stairs are used or walking up or down hill the person is loading the knee up to 7 or 10 times the body weight or load according to the speed used. So repetition (circle of loading) – weight (and load) – and inclination of the ground has possibly effect of degenerative knee disease”

“The reasons why patients are advised to avoid them when OA shows up is that stairs are stress raisers, especially descending them. The point is that OA knees regardless the severity,  are often unstable and in these conditions stairs may  induce shear stresses on the cartilage and speed up the degenerative process. “

So I guess I should try to avoid them. I raised the issue at the knee surgery clinic on Monday when I was there for my regular appointment. Their message was clear. “You need to modify your activity. Avoid stairs when you can.”

See you on the escalator/in the elevator!

Though in these old cities there isn’t much choice.

Image description: Yellow brick buildings flanking a narrow walkway of stairs, in the old city of Girona.
#deanslife · death · monthly check in · motivation

Sam is Checking in for December, #monthlycheckin

A red and pink heart shaped rock, resting on fall leaves on the ground, sprinkled with snow. It’s hand painted and the black letters read “every day is a fresh start.”


You can read all my past monthly check-in posts here.  They all have a content warning for discussions of weight loss, including this one.

What’s up? (and down?):  I’m working out a fair bit. I’m going to easily make my goal of 218 workouts in 2018. I’m doing lots of different things and enjoying them. But something feels different now. It’s catch as catch can. I don’t mean that in a bad way but I’m not training. It’s not purposeful. It’s fun and it feels good but I’m learning that, for me, that’s not enough motivation. It’s got me thinking about life and plans and what makes me tick.

On the one hand I’m impressed that I’m managing to work out while dean-ing, but on the other, I want to achieve something. I need goals, people. Big goals. Like being the fittest by fifty! But not that. I’ve been there and done that and co-written the book. You can buy it here

I’m a type A goal achieving sort of person and I need that in my fitness if it’s going to be fun.

But there’s only so much Type A my life can take. And Dean-ing is a big job. I don’t mean that just in terms of hours. It’s also about scope of responsibility and making big plans. It’s no surprise that my big fitness burst took place during my break from academic admin roles. I was Chair of Philosophy at Western from 2002-2011 (with a year off for good behavior somewhere in the middle, hello Australia!). I started Dean-ing in 2018. The fittest by fifty challenge and this blog began in 2012. Tracy and I turned 50 in 2014.

So big ambitious jobs and big ambitious fitness goals aren’t fitting together very well for me. That might be just fine.  The one, modest but very important goal I do have concerns my knee. It’s a lot of work!  All of this damaged knee maintenance is wearing me down. Yes, I’m doing the thing. I’m losing weight. I’m doing physio. I’m so far successful at wearing the knee brace when I am doing long walks. 

And fitness is still fun but I’m also still sad about all the things I miss: No more running. (See sad bye bye running post.) Definitely no more soccer. I’ve  also said goodbye to Aikido, but not here on the blog. I’ve been too sad to even write about that loss. I’ve got a post in the drafts folder about how I miss throwing people around but I can’t finish it. 

I keep  thinking I should just stop blogging about fitness-y things, make it a less central part of who I am.  Blog about dean-ing? Or, sometimes I keep looking for big fitness goals I can do, like riding and lifting. Or continue to make progress with swimming. Or new things I want to try like horseback riding.

Basically, I’m a bit at sea with things, still struggling, and not sure how it will all turn out.  December is also a sad time. It’s the third anniversary of my father’s death. My uncle in England just died.  I still think this doesn’t get easier, losing people. See One of the hardest parts of getting older: Friends, family, illness, and death.

Oh and it’s dark, really dark. We’ve got the earliest sunsets right about now. And some days it doesn’t ever seem to get light at all.

On the bright side, I’m really loving my new job. I love the College and all the exciting work that’s being done here. I also love Guelph. You can come check it out in January at the Night at the Museum Event. Register here.


Obviously, I’m still thinking this all through. The one thing I do know is that I’ve got some big bike goals for 2019. I am reading about kicking my cycling goals into high gear.

And I might schedule knee surgery–partial knee replacement–for the future. If I could choose the date it’d be fall 2019.

Have you ever had “at sea” times? Big life changes? Tough stuff but I’m thinking it through!

I share lots of #sportsselfies but here’s a #deanselfie to balance it out!

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#officeselfie #deanatwork #feministselfie @uog_arts

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