Archive for January, 2010

For 20 years I have preached the message, to anyone who would listen, and probably even those who wouldn’t, that we are created equally, albeit in varying packages.  I have sought to redefine fitness, proclaiming it isn’t about an unattainable perfect ideal, but rather finding your unique personal best, advocating choosing activities for enjoyment, how they make you feel, instead of how they “might” make you look.  I have vehemently exposed fitness myths too numerous to list, desperately wanting to redefine what we think of as attractive, expanding our ideals of beauty.  I have wanted us to be free to love ourselves in the moment, as we are, rather than using unrealistic fitness goals to perpetuate dissatisfaction with our current selves.

Inspired by a friend, I asked myself why was I driven beyond reason to take on such an enormous task?  The answer was a long time coming, and it didn’t come all at once, but gradually unfolded until it lay in front of me. If I could change what the world viewed as beautiful in a woman, then maybe I could change how I viewed myself, that my expanded definition of beauty might then include me…

I have since discovered, try as I may, my view of myself has not truly transformed in a permanent sense, rather has continuously ebbed and flowed.  Much like a child’s tower of blocks, my self esteem on some days is big and tall, and on other days is completely knocked down, but physical activity is now part of the self confidence building and enhancement process, not a way to berate myself.

I remember many years ago being ecstatic I would be attending the World’s largest fitness professional conference in Las Vegas, but my excitement was clouded with doubt about being at an event with 5000 of the fittest people imaginable.  Something  happened.  I met a woman in a wheelchair with a seeing eye dog, navigating from session to session, and in that moment realized how absolutely ridiculous and narcissist my worries were.

When the voice (you know the one) creeps in, planting seeds of doubt, I yell back. “I love my legs. I am strong.” I love that I can run, walk, hike up mountains, surf a wave, dance like crazy and practice Yoga. When I focus on the remarkable gift of being healthy, alive and able bodied, I truly love every inch of my body and myself.

My alarm goes off at 5:00 AM.  I contemplate the insanity of what I am about to do before hopping out of bed at 5:05 to brush my teeth and gargle with really obnoxious mouthwash.  Trust me at this hour, these are essential elements of the waking up ritual, as is having my running clothes, Petzl headlamp and hugely loud and extremely unfashionable high visibility vest laid out the night before.  I stumble out the door at 5:15, somehow managing to put one foot in front of the other, running 10 K by 6:05 AM.

Believe it or not, my motivation for sharing this isn’t to have you think I am amazing, although if you would like to, I won’t object.  Most likely you think I am mad, as in crazy.  I am inclined to agree, except at 5:30 something so remarkable happens, it keeps me tieing my shoes every day, even in the most inclement weather.

Truly, I don’t think its a really definable moment, but rather a gradual process.  My eyes open, my lungs and heart seem to start functioning and it begins feeling good, really good.  This leads way to noticing the stars, tall trees against the backdrop of the sky, and feeling myself breathing in big gulps of fresh morning air.  Some mornings the moon shines brightly, lighting my way and I find myself flying down the road, high on endorphins.

By the time I get home for a hot shower, I am deeply alive.  My cheeks are flush red and I am pumped, knowing I braved the elements, starting my day with a feeling of success.  Breakfast tastes better than ever before.  I drive to work like World’s Deadliest Catch  Alaskan King Crab fishing Captain Jonathon Hillstrand on the Time Bandit in a Bering Sea storm, shouting, “Is that all you got?”   When my work day goes off the rails, which happens often, I am strong because I ran 10 K in the dark, with a headlamp, in my logger style Hi-Vis vest.  (Okay, some days I am not super woman, but you get the idea.)

What I really want to convey is even after 20 years, I still have to convince myself every day this is a good idea.  If I am being completely honest, some days my body and/or spirit are weary, and I need to sleep for another hour.  That’s okay, because what keeps me coming back is remembering how heavenly I feel after the first fifteen minutes, and how amazing it is to start my day off with a feeling of immense accomplishment.

Maybe mornings really aren’t your thing.  Either way, falling in love with exercise involves focusing on the positive, how exercise makes you feel physically, mentally and spiritually.  It also means anticipating the pre-argument with yourself , knowing you have the strength to persevere.   Its so worth it!

Footnote:  The really liberating thing about running in the dark is no one, including you, will care how you look, or what you wear.  Except maybe your teenage daughter who would be mortified at the Hi Vis vest, if she were up early enough to see the entire escapade.  Fortunately in my case, she slumbers.

It turns out Steven Covey’s highly successful book, The Seven Habits of Highly Successful People is about more than a jar of rocks. In fact the Seventh Habit is, in my mind, all about the Fit Commitment. ‘Sharpening the Saw’, as its called, outlines a balanced commitment to self renewal in each of the human dimensions – physical, spiritual and mental.  Covey suggests that we are the instrument of our own performance and that by maintaining, or taking care of, ourselves we increase our overall effectiveness in all areas of our lives.

I’ve always believed those runs, hikes, or whatever exercise form you choose, are about so much more than just fitness.  The resultant increase in vitality leads directly to improved health, productivity, efficiency and peace of mind.  So if you are looking for some extra motivation to get moving, remind yourself its not just about burning calories or looking good, you are sharpening your saw, thereby enhancing all aspects of your life.

I had a epiphany at the gym last week.  (And yes this is rare enough event, its worthy of a celebration of some sort.) While rowing away on the Concept 2 ergo meter, rocking out to U2 on my IPOD,  the bizarreness of the cool air hitting my face in a heated building struck me.  It didn’t stop there though, my thoughts kept rolling like the flywheel I was pulling on.

Not so many generations ago,  my farmer ancestors never thought about fitness.  The activities of daily life growing food provided more than enough activity.  Today I sit a desk, counting the hours and minutes until I can head off at lunch to exercise frantically for an hour, desperately attempting to combat the cumulative and destructive effects of sitting for the other 11  hours of my day.

So, as I began to look around, I wondered just how much energy it takes to fuel the treadmills, ellipiticals, stair climbers, TV’s and fans.  Why was I not running outside, wind in my hair, taking in the smell of the glorious Douglas Fir, rather than consuming massive amounts of electrical energy in pursuit of burning more energy in the form of calories?  What if we could channel the energy we create while exercising into the lights and heating/cooling systems of buildings?  What if cardio equipment could become a source of energy collection? 

I met a woman many years ago whose life “off the grid” motivated her to hook a bicycle up to a flour grinding mill.  It reminds me of being a kid and not having an electric mixer.  We’d pass around a bowl with whipped cream and take turns whipping the cream.  By the time it made its way around the family twice, (large family) it was whipped.  Yes, I am that old.

But really, what’s involved in the manufacturing all that weight training, and fitness equipment?  I love fitness toys and gadgets because they make exercising more fun and interesting, thereby enhancing motivation, but do we really need all them all the time?  In what ways can we minimize the amount of energy our fitness pursuits consume?  In what ways can we harness the energy of our workouts? In what ways can we contribute to the world through coming together to be active?

Could we, for example, volunteer to do a day of physical labour for a non profit organization, or family in need?  I’m going to start by teaching a class each week where admission is a donation to the local food bank.   What are your ideas or thoughts about utilizing our exercise energy and endeavors to create more energy, rather than to consume it?   How  can we make it about more than just fitness?

I recently heard a well known celebrity, who openly struggles with her weight, explain how she would need to work extra hard on the treadmill tomorrow to make up for the cheesecake she had consumed today.  Like her, and many of us, I often find myself  plotting how to come out on the favourable side of the calories in calories out equation.  Truthfully, I have spent an embarrassingly inordinate amount of time obsessing over this in my just-over-forty years.  The constant calculations make the eating of chocolate, or other favourite indulgences, bad, something to be ashamed of, and the subsequent exercise punishment for the sin.  This isn’t healthy.

I don’t know about you, but life without chocolate is not an option. Life is short and sensual pleasures are important.  We need to savour every bite, free of guilt.  Conversely, exercise has got to be something we love; at least if we intend on making it a lifelong habit.  (If you haven’t found that yet, we need to chat)  There is no joy in exercise penance.  An obsessive desire to get on that treadmill and pound out those calories is not going to motivate you to keep coming back for more. 

Eat healthily, and enjoy occasional indulgences, remembering its not a crime.  Exercise regularly because it feels good, and you want to, (yes this can happen) not because you are punishing yourself for what you have already eaten.

… is better than one minute in heaven.   ~The Choncords

This line from the song Business Time by the Chonchords is the inspiration for my new fitness manifesto.   And if you haven’t seen it yet, the four minutes you’ll spend laughing while watching, (clink on the link) will be the best abdominal workout you’ll get all day, maybe even all week.

Like many of you, I have struggled to make time in my life for exercise, but not anymore.  Okay, well maybe its still a challenge, but now when the voice in my head (you know the one) says half an hour isn’t even enough time to even bother putting on your running shoes, I sing over it loudly.

…15 minutes of exercise is better than no minutes of exercise.  ~Sarah Loewen

Current guidelines from the American College of Sports Medicine are clear.  The many benefits of regular cardiovascular exercise can be obtained through intermittent bouts.  This means a 10 minute walk in the morning, another at lunch, and a third in the afternoon produces the same net effect as 30 continuous minutes, provided your heart rate is elevated. 

If you are struggling to fit exericise into a busy days, this can also be a welcome mental health break, leading to increased productivity. What creative ways have you devised to fit fitness into your day? Let’s make a list.  Its fitness time.

In my twenty some years as a Personal Trainer and Fitness/Yoga/Pilates Instructor, I have assisted thousands of clients set, and achieve, personal fitness and lifestyle goals.  In my own life, I have used the SMART (Specific, Measureable, Attainable, Realistic, Time frame) goal setting framework to help me complete marathons, triathlons, increase my yoga practice and more, but in all honesty I am not wholly convinced on its own, this is always the best way to build holistic health of mind, body and spirit.

There is immense satisfaction gained when successfully completing something like a marathon.  I know I couldn’t have done it without a carefully constructed training plan, based on the SMART premise and followed to the tee.   Like so many physical endeavours requiring work and training, this boost in confidence ripples far beyond the marathon course.   When the rubber hits the road in other areas of my life, I often find myself at the 30 K mark of the Victoria Marathon - so tired, yet so far to go.   The strength built plodding one foot in front of the other on race day continually carries me through so many of my life’s other challenges.

However,  there are also the goals I didn’t meet. You know the ones…, like Lotus Pose.   I spent years twisting and contorting my short, solid legs into a pretzel, only to have my goal foiled the day I jumped off my surf board, tearing my Anterior Cruciate Ligament, the primary stabilizer of the knee joint.  I won’t ever do Lotus again, at least not if I want to continue surfing, hiking and running.

There are others: the marathon I tried training for while I was in the middle of a Masters degree, (what was I thinking?) the lower body fat percentage I can’t seem to stop dreaming about, the elusive sub 45 minute 10 K.  I could go on, but my point is, often by setting goals we miss celebrating the success of our achievements, regardless of the initial target.  It’s wonderful to run a marathon, regardless of whether or not your final time qualifies you for Boston.  Practicing yoga is fantastic, even without Lotus.

We have so many goals in so many areas of our lives.  Fitness and physical activity should elicit great joy and satisfaction (admittedly not in the first ten minutes), releasing us momentarily for the rest of the cyclone that is our lives.  Focus on creating all the right habits daily, but let go of what you think it should look like.  Just make a commitment to engage in fitness activities everday because they make you feel good and improve your health.  Goals are great, but sometimes we need to set ourselves free from the pressure of achievement in order to enjoy the inherent pleasure of moving our bodies.

Engage in cardiovascular exercise, elevating your heart rate and breathing on most days.  Strength train all your body muscles three times per week, and this needn’t take more than 15 minutes per session.  Stretch.  Breathe.  Eat reasonably.  Revel in occasional indulgences.  Sleep.  Most of all have fun, celebrating every time you move your body.

I would like to acknowledge that while a marathon is officially considered running 42.2 KM, a personal marathon can come in many different forms.  I often think of my clients with spinal cord injuries, whose marathon goal of building enough strength to independently transfer in and out of their wheelchairs, inspires me every day.

What is your personal marathon?  And how have you celebrated where you have come?  Care to share?

Like many of you, I have a pesky little thing called a day job (supports my fitness career hobby), involving  hours upon hours of sitting, both in meetings and in front of my computer.  Its impossible with just an hour or so of exercise in a day to undo all the stress this causes to my body, so I have devised some simple habits or strategies to incorporate more movement into my workday.

Keeping Fit on the Job

1. Stand up whenever talking on the phone.  Investing in a headset can enable you to move around, stretch, do squats, or even yoga asanas if your office is big enough.
2. Use an exercise ball as your chair.  You can’t  slouch on the ball and engaging your core, abs and back muscles, is essential.  Imagine, an all day ab workout, while you’re at your desk!
3. When waiting for a file to open, or webpage to load, stretch your neck in as many pain free directions are you can.
4. Roll your shoulders back and together repeatedly whilst reading email or documents.  This helps to reverse the forward slouched position we so frequently assume.  Plus it feels great.
5. Locate your printer away from your office, so you have to get up and walk everytime you need a document.
6. Minimize email usage, by calling or meeting in person whenever possible.   This could have the added benefit of improving your work relationships and enhancing your work enjoyment.
7. Hold short frequent stand up meetings.  Participants seem more efficient and productive when they aren’t able to get too comfortable.
8. Get outside for a 10 minute walk twice in the day no matter what the weather or work demands.  The gains in productivity are well worth it.

These little tidbits are in no way meant to serve as substitute for regular exercise, but are an adjunct to: a way to ease the stress prolonged sitting, and increase the enjoyment of your work days.   Any to add to this list?

Since launching this blog earlier this week, I’ve spent a great deal of time (too much according to the muscles in my neck) getting oriented to the online world in a new way.  The sophistication of social media, far beyond anything I anticipated, provides volumes upon volumes of health and fitness information.

It’s been very exciting, connecting with fitness colleagues I haven’t seen in years and subscribing to several blogs myself.  I love this new information coming directly to me at all hours of the day, and I am enjoying the opportunity to connect on many levels, but must admit my head is spinning.  Might I be missing the point?  My brain is working harder than the muscles of body (with the exception of the aforementioned neck muscles responsible for supporting my head in front of this monitor).

I’m not suggesting we stop using the internet for information, nor am I stating we shouldn’t celebrate how many options we have for incorporating physical activity into our lives.  I would however, like to provide a simple back-to-basics list, inspired by Becoming Minimalist.  One you can refer back to, or bookmark on Delicious, when you feel overwhelmed by lifestyle choices.   Here are my top ten keep it simple strategies for fitness:

1. Breathe – Check out this post by Leo Babuata at Zen Habits.   He says it all beautifully.
2. Eat more fruits and vegetables.  This one simple step can transform your diet.
3. Walk 30 minutes per day.  Run, bike or swim – any activity that gets your heart and lungs pumping is paramount.
4. Chew your food slowly and completely.  You will enjoy your meals more, and chances are you’ll eat less.  And no, you don’t need the fancy mouth device currently advertised on TV. 
5. Drink lots of water.  Keep a water bottle by your computer and keep sipping all day.
6. Sit tall.  Sitting is extremely hard on our bodies, especially when we slouch.  Remember, most of us spend hours in this position every day.
7. Stretch.  (Especially your neck, hamstrings and hipflexors)
8. Stengthen your glutes.   (Ask me how  ) When we sit on our glutes all day they become overstretched and weak.
9. Build your core strength.  This need not be complex and should not involve hours of crunching.  A couple of minutes per day will do the job.
10. Incorporate joy and pleasure into your life.  Chose activities you enjoy, exercise with people you care about and remember to eat things you truly love.  Savour every bit.  It is a gift to have a healthy body.

If after reading my  twelve step weight loss plan , you are still convinced a diet is necessary for holiday season recovery, I’d like to offer up my top five diet finds and flaws.  These recommendations are based on the American College of Sports Medicine’s Position Stand on Proper and Improper Weight Loss Programs.

Top Five Flaws

1. Avoid any diet involving prolonged fasting or severe caloric intake restriction.  Not only can these be dangerous, they often result in loss of water, electrolytes, minerals and even metabolically active  muscle tissue.
2. Watch for programs promising effortless weight loss.  If it sounds too good to be true, it is.  The bottom line is to lose weight you must expend more calories than you ingest.  It’s just good, honest, hard work.
3. Aggressive sales tactics are a pretty good indicator that profit, not your success, are paramount.
4. “Scientific breakthrough,” claims the ad.  Yeah, sure.
5. Pills and supplements that reportedly burn fat by increasing metabolism are almost always harmful.  Buyer Beware.

Top Five Finds

1. A program recommending weight loss of two pounds per week or less is desirable.   More rapid weight loss can be harmful to the body and statistically is not likely to stay off.  In fact, many people who lose weight rapidly, gain it back and then some, ending up at a higher weight than before.
2. Adequate caloric intake for nutrition is at least 1200 calories for women and 1500 for men.   Ensure any program you embark on includes at least that much.
3. A sound diet will allow the dieter to make choices from all food groups, and preferably not involve specialized frozen meals.  It doesn’t matter how tasty they  are, calorie reduced frozen entrees will eventually lose their appeal.  Check out Health Canada’s interactive tool for building your own personalized food guide.
4. An effective weight loss program will focus on lifestyle change, nutrition education and behavior modification.
5. Most importantly, a weight loss reduction plan worth its weight in gold, must include recommendations for regular cardiovascular exercise at a sufficient intensity.  (More on that later)

The myriad of diets, and weight loss plans, promoted at this time of year is staggering.   If you feel that a January plan is required to get you back on track, use these guideline to select  one that will work safely and effectively for you.