Wednesday, February 05, 2025
Happy February - missed targets
Tuesday, January 21, 2025
Cardio vs Strength
I don't like lifting weights. In fact, I find the exercise strenuously boring. Lift till the muscles hurt, rest, and do it again. I'm told that after some time, unknown, the muscles not only adjust to the stress, but begin to enjoy and anticipate it.
I highly doubt that.
On the other hand, I was never a fan of endurance cardiovascular (a.k.a. cardio) exercise. It came to me unexpectedly in my university years. People who do cardio are different from people who do weights. Even those weight-lifting, super-muscled, gym rats are not capable of the type of cardio that requires a commitment to time.
Both cardio and strength training are necessary for total fitness. I could not find a definition of Total Fitness that I like, so I'm going to make one up.
Total Fitness is that state in which you are able to use your body fluidly and comfortably, to move around and do physical work.
Not a complete definition, but there are a few things stated that imply other things.
- Use your body = legs, arms, back and so on.
- Fluidly and comfortably = without aid and huffing and puffing.
- Physical work = walk, jog, lift, dig, pull - without huffing and puffing
BORING
HARD EFFORT vs LONG DURATION
DO CARDIO... AND A BIT OF RESISTANCE
Tuesday, January 14, 2025
Sugar Poison
Excess sugar is not healthy and unfortunately, there is very little on the supermarket shelves that does not have sugar in some form.
All carbohydrates are digested to glucose. Except for the very complex ones like cellulose (a fibrous complex carbohydrate that is not digestible by humans).
So all carbs either end up as glucose in your system, or are passed right through to the other end.
Sugar is essential to life. The blood glucose levels are kept optimal by the body. Normally, the blood sugars will rise after you eat and then slowly decline. People who are fasting will have a lower blood sugar since they're not putting any sugar into their diet during fasting.
And by sugar, I mean glucose. The molecular structure of glucose is a chain of six carbon atoms with 12 hydrogen and 6 oxygen atoms bound to it.
It's called a monosaccharide, because it's a simple sugar. Simple sugars cannot be broken down to make other sugars. Examples of simple sugars are glucose, fructose and galactose.THE STORY ABOUT FRUCTOSE
Fructose is poorly absorbed by the gastrointestinal tract. It's the liver that has to deal with it When the liver digests fructose, we get glucose, lactate and fatty acids. The small intestine can also digest fructose but most of the work is done by the liver.
Half of the common sugar molecule, sucrose, is fructose while the other half is glucose. So when you have table sugar in your coffee, the glucose part will be transported directly into the blood and then insulin will help it get into the cells, while the fructose part needs to travel a little further before it is processed.
Mostly because of this, fructose digestion favours conversion to fat, either glycogen stored in the muscles or into fat cells for storage, and mostly around the liver. This is why you're more likely to get fatter on high fructose diets than glucose, or even fat itself.
SUMMARY
So, to cut a very long, and complex, story short, here's what we know.
- Glucose is essential, but you don't have to eat it - the body knows how to make it.
- Limit carbs - they are nothing but glucose in another form.
- Try to fast, don't eat when you get hungry, let your body get used to hunger.
- Avoid packaged foods with fructose - especially fructose corn syrup.
Tuesday, January 07, 2025
2025 - HAPPY NEW YEAR
It's January 6, 2025 and it seems that the new year is aging too quickly. I was supposed to write this and publish it on the same day, one of my resolutions, to get rid of analysis paralysis.
But here we are, 7 days later (because of course, I wrote that first sentence and got stuck) and nothing's done.
And chances are it won't be published today also, but let's see what happens.
Question: why are we so gung-ho about making resolutions at the start of the year? From a planetary, evolutionary, maturity, growth, aging, time-based, or any other base of thinking about the new year, there's no real sense in the excitement. December 31st and January 1st are not special. Really, not at all.
You could make the same resolutions on February 16th, or April 20th, or December 5th, with the same energy, same bells, cakes, balloons and fireworks. Really, you could.
But we get caught up with birthdays, holidays (like Christmas), and of course, New Year's Day. These are special and there's something in the air that you may miss if you don't take the opportunity to make a wish.
We'll get to birthday's later.
I read somewhere that gym memberships go up significantly in January, and then drop off, as significantly, in February. This alone should tell you something.
But then December, with the anticipation of January is really the least productive time. But the retail stores and manufacturers make a boom. Sales are high, prices are seemingly affordable and everyone is buying stuff left-right-and-centre.
A gift for you, and one for me. One for her, and another for me. One for my friend, and one more for me. And so on. It's really an excuse to get more stuff for yourself. And you buy more stuff. It's easier to do this in December than any other month. Why, everyone is doing it, why not me?
Back to resolutions.
I have the same one every year, and I've never achieved it. The resolution is to publish an article each week. That would be 52 articles in the year.
I've never, ever achieved it.
The closest I came was in 2011 when I published 43 articles, because in August that year, I wrote 20 of them. Nine more and that would have been the single year.
So I've stopped making that resolution. If I'm going to be true to myself, it's not achievable. Really, I won't even pretend that I can make it since it's the start of the year and I understand the psychology of New Year's Day. Everything seems achievable - the weight goals, the publishing goals, the financial goal, the career goal, the meditation and personal reflection goals. On New Year's Day, we are all our own gods. Invincible.
But I cannot resist saying Happy New Year, because as rational human beings who love to record and count everything, we are measuring time. And this is a milestone, of sorts. So it's good to see what we have achieved and make plans to move towards something. We are not built to wander aimlessly through life, but to achieve, amass and collect stuff till we die. Notably stuff that can be measured.
So the New Year is a check-point of sorts. We have all aged one year and when we were at this same point last year, we said we'd do stuff and it's time to see how far along we have come with what we said we'd do.
Personally, my health check-points are OK. My career one's need constant evaluation and I don't think the annual review really helps. But it has to be done consciously and frequently. The annual cycle is too long, monthly is way better for me. So my reflection on what's going on happens very frequently and the New Year isn't special for that purpose.
And now that I am retired, my goals are very different. Life has taken on a sense of urgency since there is a very real end-point as suggested by the word "retirement." And some of my closest friends are now also visibly aging and passing away. Dying.
Smelling the roses is a real thing.
So let me stop here, and go and smell some more roses.
Sunday, August 25, 2024
MORE ON CODING PAGES
CODING PAGES
- Programming is fun (let's get that out of the way).
- Programming is complex, even small tasks.
- There's a tendency to analyze too much.
- There's a need to be correct - make it work.
- The urge to look something up should be avoided.
- Fear of running incomplete code - to see what breaks.
PROGRAMMING IS FUN
PROGRAMMING IS COMPLEX
ANALYSIS PARALYSIS
THE NEED TO BE CORRECT AND MAKE IT WORK
THE URGE TO KEEP LOOKING THINGS UP
THE FEAR OF INCOMPLETE CODE
SUMMARY
- Think of something you know how to do in your programming language of choice. Something that takes input and gives some sort of output.
- Create the folders, and empty files you need.
- Write, write, write. Write everything and don't compile.
- Compile
- Take a few minutes to smile (if it works), or fix a couple of things.
- Refactor, if you think you overshot the target (gave yourself too much work).
- Close up, take a walk.
Tuesday, August 20, 2024
CODING PAGES
- You can use any of the software development platforms that you are used to. However, a plain text enabled environment makes things easier.
- You should be able to do three things:
- Build a screen with a form - even one box.
- Create a database with a simple table - to put data in the form.
- Write some code to collect the data from the screen and put it into the database.
- Write some code to take data from the database and put it on the screen.
- The database can be a simple file - say a CSV file.
- The screen does not need any formatting, you can start with a simple HTML <input> tag at the start, or a <textarea> to type stuff into.
- I'll be using Python, but you can use anything.
- input.html - this file has the HTML input to type stuff into a box.
- display.html - this file has the HTML to display a table of what's in the file.
- data.csv - our database file. A file with sample information about people, names and emails.
- app.py - the Python program to take data from the input.
- Python installed on your laptop / desktop.
- Flask installed (in Python)
- Knowledge that the web server is part of Python/Flask - there's a small command to run the server
- I know the general format of a HTML page and the main tags that form the header part <head> and the body part <body>
- I know what the form tag <form> looks like and some of the parameters it takes - like where to send the form when the submit button is clicked.
- I know how to put a text box inside the form.
Thursday, August 15, 2024
Motivation
MOTIVATION
I collect quotes. Words are powerful, they can and do drive you to action when you are stuck.
The general at the bottom of the hill wants his, or her, soldiers to charge up the hill. Not only are they outnumbered, but have a disadvantaged position.
This looks like a no-win situation.
We've seen the movies, the inspirational speech, the soldiers get fired up. There is purpose now. There is desire now. And there is an internal strength borne solely from words.
I may have a few inspirational books in my bookshelf, not too many. Most of them on leadership, some of them on creativity. I don't know if reading any of them has ever worked. I may have ended up exactly where I am by not reading any of those books at all.
INSPIRATION
But I think it's important to keep inspired. Inspiration fills an important part of existence, filling a gap to drive purpose.
If not solely for the purpose of finding the basic necessities of life, food and shelter, inspiration makes the activities meaningful.
To be inspired does not mean to be constantly in awe, on edge. But to have this sense that what you are doing is in sync with your being and feels great. Inspiration makes you feel satisfied. Full and complete. It makes you want to do and act, not to sit and sleep. And mostly does not wait for affirmation from others to tell you that what you are doing is right.
Sometimes, most of the time, quotes articulate the obvious in witty and intelligent ways. For example, Wayne Gretzky is quoted to have said, "You miss 90% of the shots you don't take." Quite obvious really. And why would it be motivational? That quote specifically has a challenge that has to do with the fear of failing. If you are afraid, then you don't act. When you don't act, well, it goes to say nothing happens.
So act.
The shoe company Nike has a good one too - "Just Do It."
WHAT I DO
I have a collection of quotes that I like, and I'm constantly building up my library. I have also written a small Python/Flask program to send me two of them daily. One at 6am early in the morning, and another at noon. I collected them and I know them all, but I still find it inspirational to be reminded of them.
Wednesday, August 14, 2024
A Word about Morning Pages
MORNING PAGES
WHY
LONGHAND
SPEED
FATIGUE
ART
TECHNOLOGY / TOOLS
THREE PAGES LONG
Saturday, July 13, 2024
Simplicity in a complex world
If something is worth doing, it's worth doing well.
Life used to be much simpler. It's getting complicated. Mastery of a craft is something that's next to impossible now, because everything is too complicated.
And there's little, to no, time.
Apprenticeship, the passing of a skill from a master to an apprentice is no longer practical. No apprentice has the years it takes to mastery. And most crafts are now automated.
And in that automated world, mastery is fleeting. You are an expert for a short time, because the thing that you are a master of is soon superseded by something superior.
You're obsolete before you know it.
One career in a lifetime is almost impossible. My parents had a single career. Their parents also. Our generation may have had one, most multiple.
I was trained as an architect and worked in an architectural firm at the start of my career, out of college/university. Then I worked with an engineer. Then I went back to school, learned software development and then worked at a school teaching computer programming. Then teaching computer networking skills. Finally ended up in a pension fund, working in technology, first as a developer, then a manager of the entire technical team.
How many careers are those.
And let's not forget what I'm doing now. I'm working in my dad's business, farming and real estate. But after a lifetime in technology, specifically software development, my heart is still there.
I love coding and I do it for fun. To relax and learn.
My favorite programming language happens to be a popular one. This is purely accidental since I could have opted to stay in the C/C++ world since I don't really have to work as a programmer for a living. However, Python is a fantastic general purpose scripting language. It's used for data management and AI, but it can do anything really - except really low-level stuff.
But as I was learning Python, I was losing my C++ skills. They're non-existent now.
As I was learning Python, I was looking around for web development frameworks and ran into Django. I dislike Django a lot. But then I found a friend in Flask.
Python and Flask were built for each other and if you have a small business doing small business stuff and have a knack for computer programming, this is for you. Add a lightweight database, like SQLite and you're off to the races.
Of course, MySQL is still around for the heavier work, but for small desktop stuff, Python, Flask and SQLite are very powerful.
But there's always something new and shiny around the corner with promises of more fun, more productivity and more enjoyable to use.
I've fallen into that trap. Oh, I should learn Angular, I should learn Node.js, I should learn more JavaScript, I should learn SQLAlchemy. Oh, let me tell you about SQLAlchemy, why bother with small applications - the ones that serve only to keep me busy. It's a learning curve that's not necessary, especially if you already know SQL.
So, for the past five years, or so, I've kept my focus on learning Python and concentrating on Flask.
And I think I'm quite good. I'm no expert, of course there are people who are super experts, but I know enough.
And I'm happier to leave the rest of the stuff to the rest of the world. I don't have to go out there and build the next best thing on the planet.
I just have to write beautiful code to store beautiful data.
Wednesday, May 29, 2024
Keto Experiments - Part 2
- Weight stabilized to a healthy weight.
- Mental clarity
- Joint pain all gone
- Energy levels raised
- Sleep much, much better
Monday, March 18, 2024
My New Bike - KTM 390 Adventure
My first bike, a Kibo K250, taught me to ride.
Gave me confidence as I learned to manage the bike.
I thought that it was a heavy bike, at about 160 kg (350 lbs) but I now understand that in the world of bikes, that's not really heavy.
Took it on long'ish rides from Nairobi to Mombasa (once) and many times to Kirinyaga.
And, of course, it's my hop over to the coffee shop, or run for groceries.
But there's the new KTM 390 Adventure, the 2024 series, that's about to come into my life.
Full of electronics, ride-by-wire, ABS, and speed. Yup, speedier than the K250.
The K250 would often struggle on Thika Road, at even 100 kph. The throttle was wide open and it would max out at 105'ish - refusing to give me more speed. And complaining all the time.
Some K250 owners claim an easy 120 kph, I don't believe it. My throttle was wide, wide open.
So now, I can get a comfortable ride to Embu, to Kirinyaga, and even to Nyeri without feeling as if I'm pushing the bike beyond its capabilities.
I'll probably sell my K250, only if the price is right. If not, it can happily stay and take me on the occasional ride to the outback. I trust it's off-road capability.