Not To Be Trusted With Knives

The Internet’s leading authority on radicalized geese

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Lightning Strike

Lightning 8

This is not the lightning bolt that struck my building. But I’m sure it looked something like this.

I was at a conference on Friday in Vancouver and apparently while I was there, the apocalypse happened in New West. There was torrential rain, hail, rivers of blood, plagues of locusts, and lightning struck my building. Ok, maybe the rivers were just made of rain and there weren’t any actual locusts, but lightning did, in fact, strike my building. And apparently that killed our building’s transformer1, so they had to bring in a generator, which will power the building until they can bring in a portable transformer, which will get us through until they can fix the building’s transformer, which is expected to take 10 weeks. Ten weeks! Fingers crossed that the strata’s insurance will cover all of this!

The power ended up being out for about 12 hours on Friday, so when I got home from the post-conference dinner, I met up with Scott at Waves, as he had an assignment due at midnight and Waves has free wifi, lots of access to electrical outlets, and lets you sit there pretty much forever. When they closed at 10 pm, we went over to the pub2. By about 11 pm I was too tired to stay up anymore3 and it occurred to me that I didn’t actually need electricity to go to sleep. As I was brushing my teeth by the light of a flashlight, the power came on!

Just a few weeks ago, I had bought a stand up freezer, because I was sick of both having to be selective of what frozen foods I could have at any given time since the freezer at the top of my fridge isn’t very big and of having stuff fall out of my freezer at the top of my fridge every time I opened it. So I bought this lovely appliance, and filled it up with a whole bunch of frozen meats and vegetables, homemade veggie stock, homemade waffles, fish that Scott’s dad caught on his most recent fishing excursion, etc.

Freezer Freezer

So of course I was worried that 12 hours of no power was going to have ruined all that food. But lo and behold, this thing must be super well insulated, as after the power came on I opened it up to survey the damage and everything was still frozen solid!

Yesterday afternoon, the power went off again! I had just gotten home from having been out most of the day and was going to try to fix the wifi, which wasn’t working since the first power outage, and the power to the whole building went out again! We got a letter from the strata later telling everyone that the generator they have running cannot provide enough power for everyone to do all the same things they are able to do under normal circumstances, so we need to minimize our electricity use. So don’t, for example, do laundry while cooking dinner and, if possible, cook dinner outside of the peak hours of 4-7 pm. And maybe turn off the lights when you aren’t in a room. Most of this (other than the not eating dinner between 4-7 pm) is stuff we really should be doing anyway, when you think about it, so I’m going to use this as a way of getting myself into the habit of being more energy conscious!

Image Credit: I did a search for a Creative Commons-licensed photo of a lightning bolt on Flickr and one of the first ones to pop up was the above photo, which was taken by Derek Miller. You may recall Derek from his final blog posting. It’s really an incredibly cool photo!

  1. Fun fact: I did not know that my building had a transformer! When you think about it, it makes sense, but I guess I thought the transforming happened somewhere outside, rather than in the building. []
  2. Fun fact: Kelly O’Bryan’s pub has free wifi! You just have to ask for the password! []
  3. In my defence, I’d been at a full day conference at which I gave two presentations, than ran an AGM, and then went to dinner, all after having stayed up late the night before putting the finishing touches on my presentations and making sure I had everything prepared for the AGM! []

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And then I did two!

So I decided that I needed videographic evidence to prove that I can, in fact, do an unassisted chin up, so I asked one of the trainers at the gym to take a video of me doing a chin up. And much to my own surprise, I did two!

Next goals: do five chin ups in a row and do an unassisted pull up!

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I Did A Chin Up!

The other day, my gym posted on Facebook that one of the trainers, Cindy Lou, had achieved her goal of doing an unassisted chin up. As you may recall, doing an unassisted chin up or pull up1 is also one of my goals and I’ve been working a lot on building up the muscles one needs to do an unassisted chin up2. So the next time I was at the gym, I told Cindy Lou that she was my hero as I was working towards that goal too. And she said, “Give it a try. You’ve been working hard, you might be able to do it now. The trick is not to think. Don’t hang. Just grab on and pull up right away.”

And so I decided to give it a try after the first set of my workout (so that my muscles would have a chance to be activated). I went over to one of the cages, climbed up on a box to reach the bar… and then I thought about it for too long and could barely lift myself two inches. Cindy Lou and I started chatting about it – basically me saying, “I was thinking too much!” and then right in the middle of chatting, I just reached up, grabbed on to the bar, and pulled myself up! The last little bit was a struggle, but I did it! I did a full on chin up, all with my own strength! No assistance3 whatsoever! I have to say, I was pretty chuffed! And there may have been a few high fives in celebration.

The trainer who writes my program, Dee, sent me a congratulatory email when she heard about it the next day. Because that’s the kind of trainers we have at my gym – they are genuinely excited and so proud of you when they’ve seen you work hard and finally achieve that goal you’ve been striving for for so long! She suggested that I now add in a chin up every day that I go to the gym. And when I get used to that, add one before every super set4. And then make it two. And it grows from there!

The next day when I went into the gym, I got lots of high fives from the trainers – like I said, the trainers at my gym are genuinely excited for us when we make progress. And I did another chin up and it felt so much easier than the day before. My first one was a bit shaky, especially at the top, but this one was smooth and I felt so strong! Now I feel like it’s not just that “I did an unassisted chin up”, but “I’m a person who does unassisted chin ups!”

Footnotes:

  1. Chin ups are where you grip the bar with your palms facing you (or you can do a neutral grip with your palms facing together, which requires a chin up bar that has grips facing this way), and a pull up is done with your palms facing away from you. The pull up is harder than the chin up. For the record, the one I did was a neutral grip chin up. []
  2. Chin ups are especially challenging for women, who tend to have less upper body strength compared to men. They have also been increasingly challenging for me as I’ve put on a fair amount of muscle since I started lifting, which means that I have to lift more weight! []
  3. In my training towards getting to this point, I have been doing, among other things, chin ups and pull ups where you tie a resistance band to the bar and you stand in it while you do your chin up or pull up – it takes away a bit of your weight so that you can practice the movement but without having to lift your entire body weight. When I started training, I used several bands and as my training progressed, I used fewer bands, and lighter bands, so that I was lifting more and more of my weight. []
  4. The way our programs are designed, we often have two or three exercises groups together. So say you are doing 3 sets each of exercises A1 and A2 – you’d do A1, A2, A1, A2, A1, A2 – and all that together is called a “super set”). Then you move on to your B exercises, then C, and sometimes also D. []

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Happy Thanksgiving

Thanksgiving weekend was a busy one this year, including but not limited to (and in no particular order):

  • working on Saturday morning (due to the project I’m working on requiring some data daily for a few weeks, so everyone on my team has taken on some weekend shifts)
  • lifting weights up and putting them back down again, on two separate days this weekend
  • playing hockey – and winning in overtime!
  • watching the traditional Thanksgiving movie, Venom
  • battling for a mythical Pokémon
  • getting a massage
  • snuggling my cats
  • buying a new heater for the frog tank, since the old one didn’t seem to be working
  • recording a guest appearance on a podcast1
  • working on the course I’m teaching this semester (a combo of marking assignments and preparing slides for this week’s class)
  • writing alt-text for the images in my textbook so that the book can be a little more accessible for people with visual impairments
  • cooking Thanksgiving dinner2
  • more importantly – eating Thanksgiving dinner!
  • packing up all the leftovers so that I will have delicious lunches all this week

Anyhoo, since it’s Thanksgiving I should probably be blogging about things that I’m thankful for rather than just listing all sorts of things that I’ve done this weekend! So here’s a list, in no particular order and definitely not an exhaustive list, of some things that I’m thankful for:

  • I’m thankful that my family and I are all healthy.
  • I’m thankful for Scott, particularly his kindness and generosity and willingness to put up with me doing all the things all the time.
  • I’m thankful for my cats and my frog3.
  • I’m thankful that I have a roof over my head and food on my table.
  • I’m thankful that I have an amazing team at work – we have lots of fun while working hard and producing high quality and useful information to help inform decisions that are important to the health care system.
  • I’m thankful for all of my wonderful friends.
  • I’m thankful that I’m playing hockey better than I ever have before – and for that, I owe thanks to my amazing trainers at the gym. They’ve coached me to be stronger and more powerful than I ever have before.
  • I’m thankful that I live, work, and play in a safe and beautiful place, and I acknowledge that I do this on the unceded territory of the Coast Salish Peoples, including the territories of the xʷməθkwəy̓əm (Musqueam), Skwxwú7mesh (Squamish), Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh), and QayQayt Nations.
  • I’m thankful that I have some upcoming vacation and that I have the means to do some travelling for my vacation.

Happy Thanksgiving!

Sources:

Footnotes:

  1. More about that to come later, when it’s released! []
  2. It was a bit of an unorthodox dinner, as we roasted a chicken instead of a turkey. This may or may not have been due to the fact that I was too disorganized to order a turkey and so the only available turkeys at my butcher shop were ones that way eleventy thousand pounds, which is a wee bit too much for just Scott and I, so I decided to get a chicken instead. We had all the other fixings: mashed potatoes, stuffing, and several kinds of veggies! []
  3. Sadly, we lost some frogs over the summer and are down to just one frog: Copernicus the Third. He’s looking a lot less energetic than he used to, but he’s still with us. []

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We are three weeks into my hockey season…

… and I’m leading my division in points. For reals. Here’s proof:Division Leader for Points, Sept 22, 2018

I’m really just recording this here because I know it won’t last for long1! I mean, last year I only had three points in the entire SEASON in this division, and right now I’m leading the division with four points in four games – and two of them have been goals! And one of those goals was a really nice goal, too! Like, my first goal was me firing it hard, but just right along the ice (like I didn’t even manage to lift it like 1 mm off the ice), towards the net as I crossed the blue line, just to try to get the puck in deep as two defence were coming at me – thinking maybe if I were lucky, I’d get a rebound for my linemate. But instead it just slid through the 5-hole! But my second goal was a beaut – I was standing at the back door and my linemate passed it from the corner, right through the crease and I actually managed to (a) receive the puck (can’t say that I always manage to take a pass well), (b) paused long enough to look at what my options were (instead of my usual move, which is to panic, and shoot the puck right at the goalie), (c) notice that there was some available net just over the goalie’s right shoulder, and (d) actually lift the puck right in that spot. Lifting the puck is somewhat new to me – it’s probably thanks to the combination of taking a hockey camp a couple of summers ago, getting a better stick, and actually working out so I have some power – so I was pretty chuffed. Also, it ended up being the game winning goal, so that made it all the more sweet!

Anyhoo, as I said, I don’t expect to be on the top of this list for very long, so I’m basking in the glory of leading the second from the bottom division in beer league hockey while I can!

  1. Probably by the end of tonight it will have changed. []

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Happy 4th condo-versary to me!

Hey remember that time I bought a condo? Would you believe that was FOUR years ago? Where does the time go?

My mortgage broker sent me an (automated, I’m sure) “happy anniversary of having bought your condo” email, which is what reminded me that tomorrow is 4 years since I took possession of my humble abode. So I looked at my trusty mortgage countdown spreadsheet (because of course I have a spreadsheet) and according to my calculations, I have paid off 53% of my mortgage principal in 4 years. Not too bad, if I do say so myself. Of course, I ridiculously lucked out when I bought this place – the price was very good1, plus I have a few different source of income in addition to my day job, so I have had the luxury of being able to make lump sum payments. Also, I’ve had very little in the way of additional expenses, as my unit has been very well taken care of and the strata does an excellent job of maintaining the building.

Given that the Greater Vancouver real estate market continued to rise at an insane rate since I bought, I’m actually in the position where I own an even bigger proportion of the place than I would otherwise. When I bought the place, I made a 25% downpayment, meaning the bank technically owned 75% of my place. If the price of the place had stayed the same over the past four years, I would now own 65% of my place and the bank would own 35%. But since the value of the place has gone up, I now own 77% of the place if we use the most recent assessed value (which is what the province assessed my place as being worth as of July 1, 2017). If we use the average amount that units in my building that are identical to mine have sold for in the past few months2 (assuming that I could sell my place for that price), I currently own a whopping 82% of my place and the bank owns a mere 18%. It’s a weird situation – I like to remind myself that the “value” of my place is really all just theoretical given that I’m not planning to sell anytime soon. But it does give me the opportunity to do some fun math! #nerdery

Anyway, my next hurdle is that I’ll have to renegotiate my mortgage next year, as my mortgage was a 5 year term. The interest rates are higher now than they were 4 years ago, so I’ll have to pay a higher interest rate. Boo-urns. I guess I have a year to figure out how all that works.

  1. In the context of the time and place in which I bought it. It was an absolutely insane price if you compare it to just about anywhere else in the world. []
  2. Which is almost double what I paid. []

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I guess this is what it must feel like to be a whale, if a whale lived in a vast ocean of work instead of water

Illustrator whaleI feel like I’m coming up for a short breath after being submerged for a really long time, knowing that I’m shortly going to dive back down. I guess this is what it must feel like to be a whale, if a whale lived in a vast ocean of work instead of water.

The things under which I’ve been submerged recently include, in no particular order:

  • finishing up the course I was teaching this semester, including grading all the final assignments, calculating participation grades for the semester, and submitting final grades to the school
  • completing revisions for the new edition of my textbook1, including proofing all the revisions we did
  • submitting a grant application2
  • working on another grant application that is due May 1
  • my presidential duties
  • my actual day job, which is getting crazy busy as a Really Big Thing is about to happen and we have to be ready for it

But the textbook revisions and the marking are all done now, and those were two really time-consuming things that I was having to fit into my weekends and evenings, and the time available for working in the evenings and on the weekends were abbreviated due to the fact that I’m dedicated to doing my three days a week at the gym (which really is a big part of what helps me decompress when I’m so busy!) and I’ve been working longer than normal hours at my actual day job, due to all the work of preparing for the aforementioned Really Big Thing. So now I feel like I have a few days where I can actually breathe. By which I mean “write a blog post about how busy I’ve been”.

Of course, this is just a short reprieve, as I’m about to dive back down into the deep ocean that is work craziness. As, I mentioned above there is a Really Big Thing happening at work soon. This Really Big Thing will involve my team (a) providing data to monitor the progress and/or outcomes (good or bad) of said Really Big Thing (translation: lots of people will be wanting to see the data we produce daily) and (b) having to provide support 12 hours a day, 7 days a week until such time as the Really Big Thing settles down into just a Big Thing and we can go back to our regular work days and hours. Which means that I’ll be working some early mornings and some weekends and also, since I’m the lead of the team, should any crises happen, I could potentially be called even when I’m not on site. All that stuff happens starting April 28th.

Also, I’m going to have some house guests around this same time! Dr. Dan and one of his students will be staying with me from May 2-8, as they will be in town for important work things, and then from May 8-13, my mom and my Aunt Wendy will be staying with me as my Aunt has an important conference to attend and my mom is coming along to visit. I’m very excited to see all of them, as I think it will be good for me to get some quality time with family & friends to keep me grounded when I’m not at the hospital doing my Really Big Things.

Sperm whale starting a dive #2

Image Credit: Whale illustration posted by Steve on Flickr with a Creative Commons license and whale tail photo posted by Vilmos Vincze on Flickr with a Creative Commons license.

  1. I don’t think I’ve mentioned here that we are putting out a new edition. The original came out in 2012, which is like a million years ago in textbook years, so it was due. Nutrition is still a pretty young field, so there were a fair amount of things to update! It should be ready by the end of the month and everyone should buy a copy or 12. []
  2. Which I was just a co-investigator on, so I’m not saying I did the most work on it; was it was a team effort of a bunch of people and lead by someone else, but it still took up some time. []

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Gymiversary

Another thing I’m behind on blogging about is my gymiversary! March 3 was my one year anniversary of having joined Strong Side. I’ve blogged a few times about my gym experience and it’s mostly for lack of time to blog that you haven’t been subjected to me talking about how much I love my gym.1 I remember thinking when I signed up “am I really going to be able to do this gym thing on the regular for six whole months??” (I signed up for the 6 month commitment to start because it gets you a better monthly rate than if you just sign up for a three month commitment). And now here is it more than a year later and not only have I regularly gone to the gym three times a week for an entire year, but I actually really love it.

As I’ve mentioned before, part of what I love about it, in addition to the more obvious I-am-getting-stronger reason, is that it’s an easy way for me to be mindful. It really helps me disconnect from my work and all the other things that one has to deal with in life as I focus intently on my form and my breathing. In fact, Friday evenings are one of my favourite times to work out – I find it really helps me to separate from my busy workweek and get ready for my weekend! I love to hit the weights on Friday after work and just work out all the stress of the politics, emails, and deadlines.

Another part of what I like is the social nature of the gym. I’ve gotten to know a fair number of people there – and there are people that I knew before I started going that I’ve discovered go there too (or have joined since I joined) – and everyone is really down-to-earth and supportive of each other. You’ll regularly hear people catching up and joking around and cheering each other on when someone is doing something really tough. It’s a nice feeling to walk in and see friendly faces and people who know your name.

The other day I was there and a person I didn’t recognize came up to me and said, “I don’t want to sound creepy, but I just wanted to tell you that you look really strong! I saw you lifting and I thought “I want to look like that!” Honestly, it was so out-of-the-blue and such a lovely compliment! We chatted for a bit – she’s relatively new to the gym and I told her that I’d been coming there for a year and that it really does work! If you’d told me when I started that I’d be able to lift what I can now, I’d have said you were crazy. But it’s amazing what you can do with consistent work and a program tailored by people who know what they are doing!

When I started going to the gym, I was just getting past my year of injuries and I’d put on some weight from not having been able to run (which was how I’d been keeping somewhat in shape for the past decade) and I wasn’t feeling too great about that. But now, despite the fact that I weigh more than I’ve ever weighed in my life, I’m actually a lot happier with how I look and feel, because the weight gain has been muscle. I’m slowly coming to grips with the fact that I have to get rid of some of the clothes that I haven’t been able to fit into for quite some time but had been hanging on to because I was sure I’d someday get back down to my pre-MBA weight, because even I manage to bring down my body fat % a bit, my quads won’t let me get into those pants and my shoulders and back mean those shirts won’t comfortably fit – and I don’t have any intention of losing these muscles, so I’m OK with that.

As you may recall, one of my goals for this year was to deadlift my own body weight, and I actually managed to do that on January 30. I decided on wanted to capture it on video and since in my current program I’m doing deadlifts where I do 6 reps, then up the weight and do 5 reps, and so on until I’m down to just 1 rep. So I got this on video the other day where I deadlifted 68.5 kg (or 151 lbs), which is more than my body weight for 2 reps2

Deadlifting 68.5 kg. That’s more than my own body weight!

A post shared by Beth Snow (@drbethsnow) on


For good measure, I’ve also managed to back squat more than my weight. Here’s me back squatting 70kg (or 154 lbs).

Squatting 70 kg – more than my own body weight!

A post shared by Beth Snow (@drbethsnow) on


My other goal for this year is to do a full pull up or chin up without the assistance of any resistance bands (basically, you hang a resistance band off the bar you are hanging from and step into it and the band takes off some of your weight so you do the pull up or chin up motion, but without having to lift your entire body weight). When I first started going to the gym, I needed three different bands to do pull ups, but I’m slowly but surely working my way towards fewer bands. Like with the deadlifts, my current program has me doing 6 pull ups with a couple of bands, then 5 with fewer/smaller bands, and so on until I reach 1 rep. I tried to do my last rep with the second smallest resistance band, but couldn’t quite manage it, so had to do it with a slightly bigger band, but I was still pretty happy to be able to do that. Definitely made progress, but still have a ways to go. Hopefully by the end of the year I’ll have done one on my own!

  1. If you’ve had the misfortune of seeing me in person in the past 12 months, you’ve likely been subjected to me waxing poetic about this at length. My apologies. []
  2. I decided not to video my 1 rep, because I wanted to see how heavy I could go and I knew there was a good chance I’d fail. I tried to do 70 kg, but I couldn’t, so I was glad I didn’t try to video that one. I backed it off to 69 kg and did that for 1 rep. Maybe I’ll be able to do 70 kg this week! []

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Five New Foods, Two Books, and One Hell of a Deadlift

After last year’s pathetic display of accomplishing so few of my goals, I’ve decided to come out of the 2018 gate strong. In fact, I’ve already made 5 new foods/beverages that I’ve never made before (of my goal to make 18 new things year), finished 2 books (of my goal of 18), and deadlifted my body weight!

The foods are:

  • chicken florentine – I had a bunch of spinach I needed to use up, so I picked this recipe.
  • grog – this was the house drink at my birthday party. It was pretty tasty!
  • slow cooker lasagna – made this for my birthday party. I’ve made lasagna a million times before, but never in a slow cooker.
  • kale salad from a recipe from Savio Volpe – Scott took me to Savio Volpe for my birthday and since the reservation said it was my birthday, there was a birthday card waiting on the table and in that card was a recipe for their kale salad. Which is delicious. And which I’ve made several times since then!
  • herbed goat cheese-stuffed chicken thighs – I had a bunch of goat cheese, leftover from my birthday party, that I needed to use up (do you see the trend?), so I google “goat cheese recipes” and found one for stuffing chicken breast with goat cheese that you’ve mixed with herbs. But I did it with chicken thighs. Pretty good stuff.
Making slow cooker lasagna

Making lasagna in the slow cooker

Kale salad

Kale salad

The two books I’ve finished so far in 2018 were:

  • The Better Angels of Our Nature: Why Violence Has Declined by Steven Pinker – I started reading this massive tome last year and it took me about eleventy billion years to get through it, but I finally did. The gist of the book is that violence has decreased over human history and Pinker puts forward his theory as to why. Often people think that we are living in particularly dangerous times – probably at least in part because we hear about violent events on the news on the time, but that’s actually a skewed perception, as the news covers the most sensational events (If it bleeds, it leads). Overall we are at much less at risk of being a victim of violence than in any other time in human history1 There’s a tonne of data illustrating the decline in violence and we can see it also in what is considered acceptable – e.g., it used to be legal and considered acceptable by society for people to keep slaves, for a man to rape his wife, for parents to beat their children, to people to brutalize animals, for example2. Pinker presents a pretty extensive theory as to why violence has declined and I’m not even going to try to get into describing it all. You’ll just have to read the 800+ pages to find out for yourself!
  • Ready Player One: A Novel by Ernest Cline – {SPOILER ALERT – Don’t read this if you don’t want the book to be spoiled for you!} After reading such a long, dense book, I decided I needed to have a quick and easy read as a bit of a palate cleanser for my brain, and Ready Player One fit the bill. Plus, there’s a movie version of it coming out this year and so I figured I should read it in case I decided to see the movie. I know a lot of people *love* this book, but I thought it was just OK. I mean, I enjoyed reading it but I got the exact same feeling from reading it as I did when I read the DaVinci Code – I was compelled enough by wanting to see how the various puzzles would be solved to keep reading, but the writing is so flat3 that it was kind of a painful, if easy, read. He does a tonne of name dropping of 80s games (game dropping?), movies, and music. Having grown up in the 80s, most of these were familiar to me (especially the movies and music), but the excitement of “hey, I remember that” gets pretty old pretty quick and then it just becomes annoying. And most egregiously, the Deus ex machina of Og showing up to give them a completely impenetrable fortress from which to complete the end of the game was just too much.

And then the one that I’m most excited about: I deadlifted more than my body weight! One of the challenges to doing this was that my body weight has increased due to the muscle mass I’ve put on from all the weight training4. I’d thought I’d lifted my body weight one time last year but then when I got home and weighed myself to confirm, I found that I’d been just shy of my weight.

In this month’s training program, one of my exercises was to do bar bell deadlifts where you start with a weight you can lift for 12 reps, then you up the weight and do 9 reps, then you up the weight again and do 6 reps. Then you start over at 12 reps, but with the weight you used for 9 reps the first time through, then you do 9 reps with the weight you did for 6 reps the first time through, then you do 6 reps at a higher weight. As you can see from my record sheet, on Jan 30, 2018, I did 6 reps of 67.5 kg!

Untitled

Since I’m of the generation of Canadians that still thinks of our body weight in pounds instead of kg, I had to do the conversion to confirm that this was, in fact, more than my body weight:Untitled

And I do, in fact, weight less than 148 lbs, so hooray for me – goal achieved!

  1. Of course, this is not to say that there is no violence or that the violence that does happen is not horrific. []
  2. Again, this is not to say that these things don’t still happen or that they aren’t legal in some societies still today. But they are legal or accepted in far fewer societies today than in the past. []
  3. Full disclosure: I saw the description of the writing in this book as “flat” in a GoodReads review and it totally fit with the feeling I had about the writing that I couldn’t find the right word for, so I totally stole the word! []
  4. Also, it’s kind of cool that after several years of setting, and failing to achieve, a goal of losing the 15 lbs I put on during my MBA (I’d get part way there from half marathon training, but never quite lost it all), I’m now actually happier with my body size despite weighing the most I’ve ever weighed, because it’s all been muscle mass gain. Don’t get me wrong, I still have some fat mass I’d like to lose, but I’ve got some kickass muscles that I’ve never had before! []

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Goals for 2018

Since I performed abysmally on my goals for the past two years, I’ve decided to shake up how I’m writing my goals this year. As I was googling to get some inspiration for goals for this year, I saw some articles with tips on how to write better goals. One of those tips was something that I know very well from my work-life – making SMART goals!

  • Specific – it should be clear exactly what you are trying to achieve (e.g., rather than say “eat healthier”, you need to specify in way, like “eat more vegetables” or “consume less sugar”)
  • Measurable – it should have an indication of how you will measure if you achieved it (e.g., eat a minimum of 5 servings of vegetables at least 4 days a week)
  • Achievable – it should be something that is within your control1 and realistic enough to achieve2 – though you don’t want to make it too easy to achieve – it should be somewhat of a challenge so you have to work to achieve it.
  • Relevant – it should be something that matters to you, otherwise you won’t be motivated to work towards it.
  • Time-bound – it should have a date associated with it so that it’s not just an open-ended “well, I haven’t achieved it yet, but maybe someday it will happen!).

All of my yearly goals are, by definition, time-bound since they are to be completed within the year and I’m usually good at making them measurable and specific, but I’ve done a double check on this year’s goals to make sure they met all the elements of SMART.

The other idea that I saw was to phrase the goals as if they were already achieved – a technique that I’m familiar with from writing vision statements and learning objectives. So I’m going to give that a try!

By December 31, 2018:

Health-related goals

  1. I have deadlifted more than my own body weight. I’m close to having done this, but never quite got to my own body weight (I thought I had, but then went home and weighed myself and discovered that I’d put on my weight than I’d realized due to building up all this muscle from strength training!)
  2. I have done a chin-up or pull-up without the help of any resistance bands. I’ve had some training programs where I’ve been doing chin ups or pulls up, but I’m not yet able to lift my own body weight, so I stand in resistance bands that are hung from the bar, which takes a bit of my weight. I started with three different resistance bands and now I’m down to one or two. I think within 12 months I can get to doing them all on my own3
  3. I meditate at least once per week.
  4. I have written in my journal at least one time per week, on average. – I think I set my journal writing goal too high in 2017 and then got discouraged when I got so far behind that it felt like I’d never catch up! One a year seems more realistic.
  5. I have brought my lunch to work at least 75% of the time.

Personal growth-related goals:

  1. I learned 12 new things and wrote a blog posting about each of them.
  2. I read 18 books – and written a review of each. I failed miserably at my book reading goal in 2016, but I’m hoping that my work team gets moved to the new location we are supposed to be moving to – which is transit accessible – soon in the new year, so that I’ll be taking the Skytrain and bus more, which will provide me with more time for reading! Also, my book club is getting a reboot4, so that will help motivate me too!

Crafty goals:

  1. I’ve sewn 5 items. I really enjoyed the sewing classes I did last year and want to do more sewing. I’d like to take the zippered pouch class and perhaps make a few more tote bags.
  2. I’ve made 18 new foods and/or beverages that I’ve never made before – and blogged about each of them. I have ideas for some things I want to try making and I’m sure I’ll be inspired with other ideas throughout the year.

Professional goals:

  1. I’ve submitted 3 papers for publication. I have one that is almost ready to be submitted and ideas for two others and I’m really need to dedicate the time to sit down and write them!
  2. I’ve set up and implemented a performance planning and review system for my team at work. Now that I have a team (that is more than just me and one other person), I think it’s high time I set this up.

Getting organized goals:

  1. I’ve applied for a Nexus card.
  2. I’ve finished Konmaring my condo
  3. I’ve painted my condo.
  4. I’ve bought a freezer. I currently only have the small freezer on the top of my fridge and I feel so limited by it. I want to be able to make big batches of things (like lasagna or chili) and then freezer them to have for lunches. So my plan is to clean up my office enough to

Miscellaneous other goals:

  1. I’ve donated blood twice.
  2. I’ve published 118 blog postings. That’s just a little more than one every 3 days, on average, or about 10 per month.
  3. Of those blog postings, I’ve published at least six that are long form (minimum of 3000 words). I feel like I should write some more thoughtful pieces, so I’m going to give it a try.
  1. Of course, sometimes things happen that make something that was achievable no longer so – such as if you set a goal to run a marathon but then got injury. But it shouldn’t be something that is clearly outside of your control or you can’t work towards achieving it. []
  2. I mean, as much as I’d like to make $1 billion this year, it’s pretty damn unlikely to happen, so then you are just setting yourself up for failure! []
  3. Some people at the gym do chin ups or pull ups while wearing a heavy chain – or a chain with weights attached! – that’s going to be a longer-term goal for me. []
  4. Thanks to Cath for rebooting us! []