I decided it was time to get fitter. I've always been able to find one excuse or another, but the reality is I ENJOY exercise - that's the perversity of it all. It makes me feel good to think that I'm doing something to make me healthier.

I've avoided doing much work on upper back since I ended up with a very sore back after a lot of gym work - clearly not for me. recent X-rays shows my spine bent at 90 degrees and fused from the middle down to my lower back, so I need to be careful about how I increase fitness.

Gyms are a waste of time and money in my opinion. Yes, they're great in the heart of winter when there's not much alternative but right now the sun is shining and I decided to look out that bike that I haven't ridden for ... oh... 2 years?

I am the kind of cyclist who's idea of cycling is to find the flattest canal path I can and do that for ten minutes or so, but that's not going to achieve what I want to achieve (and it means strapping the bike onto the car etc... another excuse)

2 weeks ago I got the bike looked out, pumped up the tyres, bought a helmet (yes I'm THAT rare a cyclist I never needed one!) and started out on a small run around Bo'ness. Now when I say a SMALL run, Bo'ness is pretty hilly! I went 3.08 miles (according to mapmyride), and managed an ascent of 171 feet - including a grade 1.96 climb apparently!

To say my backside was sore and my legs were dead would be an understatement!

Since then I have progressed slightly. I've now done a total of four rides. Today was the longest yet - 4.86 miles and an ascent of 308 ft - including (apparently) a grade 4.17 climb... whatever that means. At the end I was barely aching and I felt like I could have gone on for more... hows that for 'canal boy'???


The ride down the hills at the end was pretty exciting... (as you can perhaps see from the graph!) in 21st gear and couldn't keep up with the wheels... I did feel a little exposed sitting on my rickety old mountain bike wondering what was going to fall off and whether or not it'd be me...

What a beautiful day it was, and I'm glad I decided to put the excuses behind me and get on with getting fitter. And the bike is such a refreshing way to get out, especially when you're off the beaten track and can stop and take in the view.

Rules to live by...

Rule 1. Act boldly. Time is limited.

• We think, we talk, we plan, we file them… DO SOMETHING!
• Don’t wait for clarity – it’ll never come.
• When you act, changes happen really fast!
• There will never be a right time
• The world is full of people who could do it better… but they’re all in the bar talking about it!
• Motivation does not preceed action.
• It’s never easier tomorrow – the only time to act is now.

Rule 2. Re-write your rule book. Challenge it hourly

• The rulebook is wrong. It’s fiction created by us.
• Rulebook - How the world will treat us, and how we have the “right” to treat the world. Challenge it!
• Push through the fiction.
• You DO have the potential – ignore the fear

Rule 3. Head in the direction of where you want to arrive - every day

• Keep the plan in mind and do something every day to get there.
• Make space in the clutter to pursue the dream
• Today matters.
• Find the goal which excites you and go for it.

Rule 4. It's all in the mind

• If the voice dictates our actions 5 times a day, that’s 124,000 decisions in a lifetime that have been taken by the tiger rather than our heart and soul.
• The voice can paralyse you., or support you.
• Everyone has the voices – you are not unique.
• Know what and why you’re doing what you’re doing, and the voice can be overcome

Rule 5. The tools you need are all around you

• Help and support is all around. Pick up the phone.
• You can’t pull off anything exciting and worthwhile without others
• Once you’ve decided where you’re going, you will see solutions all around.
• If we’re not working with others, we’re not doing exciting enough things.

Rule 6. There is no safety in numbers

• Have the courage of your convictions.
• You have to be doing SOMETHING, making it happen
• People will judge us. That’s irrelevant.
• Sometimes we will get it wrong. That’s ok.
• Stand alone when you need to, to do the right thing.
• Be on the track, not an observer.
• Life is too short not to be in the race.

Rule 7. Do something scary every day

• This is not about endangering life and limb
• Deal with risk – practice the risk
• Move outside the comfort zone to help you realise it’s ok
• Exercise the fear muscle
• When there’s a choice of safe or scary, choose scary.

Rule 8. Understand and control your time to create change.

• Invest time. It’s our most precious and scarce resource.
• The time we waste is our one shot disappearing.
• Your stock of time is depleting and can never be replaced.
• You are writing the story of your life. It’s happening NOW!
• Recognise you’re the one standing in the way – you are writing your own story, no-one else.

Rule 9. Create disciplines. Do the basics brilliantly

• Behind every sexy, exciting moment, there is a lot of drudgery to make it happen.
• Define the foundations, know what they are, and do them every day.
• What is the one thing that, if you did it brilliantly every day, would most impact the outcome of your story?

Rule 10. Never, never give up.

• Recognise that giving up has consequences!
• When there are dark days, down days, when the future is misty and dark, do not give up!
• Will you be ok with giving up, when it’s too late to go back?

http://www.tamingtigers.com