Archive for May, 2010

Why waste time doing endless crunches in multiple directions, when you can target all of your abs and back muscles with this one exercise? The plank is one of my favourite abdominal exercises, because its effective, time efficient can be done anywhere, even in my office or at the end of a run.

Harlie demonstrates.

Be sure your elbows are directly underneath your shoulders and try to keep your shoulders away from your ears. Maintain neutral neck alignment. Keep pulled up out of your shoulders, place your weight above your knees, and without sticking you bum up in the air, or letting it drop, lift the hips.

This exercise can be done from the three levels shown; but it is essential the body remain level like a blank and that the hips are in line. If you feel the hips and back sagging even an iota, come down, adjust and do the slightly easier level. Remember to breathe, and try holding for a minute. Once you can do 3 times one minute, progress to the next level.

Once you can do all levels easily, talk to me. There’s more!

Level 2

Level 3

I woke up yesterday with my shoulder glued to my neck. Contributing factors might include stress, couch surfing over the long weekend while visiting family, and that other thing that’s happening to all of us; the one we like to deny. My hair dresser describes it so elegantly.

“Your hair is changing texture.”

My over 40 year old brain takes minute to register and translate. ~ My hair is turning grey, my connective tissue is losing elasticity and there are two pieces of shredded wheat sprouting in the neighborhood of my chin(s). Sigh.

My gratitude practice for today involves being thankful that the acuteness of my vision has faded to a point where I can no longer really see the grey, or the shredded wheat.  However, I definitely notice waking up with aches and pains. It makes me acutely aware I can’t keep pounding out the injury-free miles like I used to, without including some other form of non weight bearing activities like cycling or rowing.

The benefits of cross training, or incorporating a variety of activities, include significantly decreased risk of injury, decreased aches and pains associated with overuse, increased performance, enhanced enthusiasm and interest, ability to overcome plateaus, more energy and the ability to work the body fully. In my case, the pulling motion used in rowing helps to mitigate the forward posture I assume while running, and regular targeted yoga practice helps to lengthen my neck, chest, shoulder and hip muscles, which are all tightening as a result of running, age, and too much sitting in front of the computer. All of this translates into preventative maintenance for my body, enabling me to sustain my active life as long as possible.

But this isn’t just for us over- the-hillers. It’s about threshold. With each mile or muscle movement, we are adding to the wear and tear on our joints and connective tissues. Cross training is preventative maintenance. By using different areas of the body in different ways we can spread the use and reverse some of the habitual postures, thereby extending the life of our body’s precious moving parts and pieces. An ounce of prevention really is worth a pound of cure.

So…. my  yoga routine fell apart last week, as did my cross training regimen, because I was traveling.  At this point in my life all it takes is a week of falling of the cross training wagon, and my sternocleidomastoid sounds the alarm: cross train, stretch, do yoga and breathe.

 NB – I am also thankful for hairdressers, estheticians, and registered massage therapists.

Balance, like many things, typically declines with age, but it doesn’t have to. Balancing on a daily basis can ensure you maintain this ability well into, and beyond, your autumn years.

Good balance comes from strong core muscles and trained joint proprioceptors. The easiest way to incorporate a regular balancing act into your routine, is to brush your teeth standing on one foot. While it may seem obvious, alternate legs; If you brush in the morning on the right leg, finish the day on the left.

You can up the ante, and create pause in your busy day, by balancing on one foot with your eyes closed. Removing the visual input means you have to rely on your muscles and joint sensors. Its surprising how tough this really is.

Incorporating regular balancing exercises is an easy way to strengthen your abs, increase your joint stability and decrease the risk of injury.

I ran along the Nechako River early this morning, and after two days of temperatures hovering around zero and light snow (welcome to the May long weekend in Prince George), the warm sun and unbelievably loud cacophony of bird songs had me bounding down the trail like a gazelle. Okay, those of you who know me, know I am more like a Clydesdale, but you get the point. Even landing on my butt in the muck twice wasn’t enough to dampen my enthusiasm.

Running on the treadmill, while sometimes necessary (especially during Canadian winters), does NOT produce the same level of euphoria. Ever. In fact without music, or some sort of outside stimulus, pumping away on cardio equipment is much like driving from Prince Rupert to Prince George. Are we there yet? Plus, there is a caveat. I can tell you from first hand experience, falling while running on a treadmill yields extremely unpleasant results, namely burning flesh and blood. Make sure you use the safety cord as directed.  This might seem contrary to the title of this post, which I promise I am getting to.

I honestly believe the number one step in learning to love exercise, is becoming unplugged. Turning off the TV, Wii, treadmill, fan and IPOD (yes even the IPOD) can be the best, and maybe only, opportunity in your busy day to find a piece of peace. Never mind the cardio equipment; instead exercise outside every chance you get, and not just on stellar days. Today’s array of gear and technical fabrics make it possible to exercise comfortably in any weather.  Besides, bearing the elements can leave you singing at the top of  your lungs,

“I will not crumble, I will not lay down and die, no not I…. I will survive.”

At least that’s what happens to me. Maybe you have already discovered your inner Gloria Gaynor, or maybe you are quite happy with what you are currently doing, in which case I’d love to hear from you (leave a comment), but if not try turning everything else off. Your inner survivor might be a little quiet at first, but once he/she gets going, there will be no stopping you.

Even the thought of trying to fit exercise, or anything (like blog writing), into an already crazy busy life can be enough to ellicit stress palpitations. Its often unrealisitic for many of us, including me, to block off an hour or more per day for fitness, but there are some creative ways to ’fit it in’ and achieve maximum results with minimal small bursts. The key is simplicity. Pick a few effective exercises and activities that do not require much in the way of staging or equipment, and insert them into small windows of opportunity.

The three pillars of any fitness program are cardiovascular activity, strength training and flexibility, all of which can be done anywhere in short spurts. Here’s how.

Cardiovascular Exercise

Cardiovacular exercise, such as walking, running or cycling does not need to be continous. Research has shown a 10 minute walk in the morning, another 10 minutes at lunch and another 10 in the afternoon can be just as effective as a 30 minute workout.  These interludes are also likely to increase productivity and relieve stress.

Strength Training

Single set strength training has proven to be effective. You can achieve the health benefits of strength training by performing as few as four exercises, three times per week. One set each of push-ups, squats, bent over rows and a dynamite core exercise will cover every major muscle group in the body and won’t take you more than five minutes.

Flexibility

Stretches can easily be done throughout the day pretty much anywhere, including at your desk. Taking pause to do this can also be a great way to alleviate stress and mitigate the effects of sitting all day.  A series of about eight stretches held for 30 seconds each is all you need. Key muscles groups to hit are hamstrings, hipflexors, calves, chest, back and neck.

I also find it helpful to set up exercise cues and eliminate potential excuses.  Here are a few of my tricks:

• leave a yoga mat unrolled in my bedroom 
• keep another rolled up in a corner of my office
• store a bag of exercise clothes at work
• leave my running shoes in the middle of the way in the front hall
• do hamstring and hipflexor stretches (seated or standing) while waiting for my computer to boot up
• stretch my neck in a variety of directions while reading my hundreds of emails
• go for a tea/coffee walk in the morning and afternoon on days when I am in my office
• squeeze in a set of ball squats or push ups on my exercise ball, which doubles as a chair
• leave my dumbells and Reebok Step in the middle of the living room (did I mention I am divorced?)

While this intermittent approach to exercise is not endorsed by all fitness/yoga/Pilates professionals, I can tell you for me its the only way to blast through the time barrier.  What about you?  Any tips to add?   Interested in some proven power-packed-no-time-wasted exercises to pepper your day?   I’m considering developing a free e-book, complete with photos and do-it-yourself instructions.  Let me know.

Fitness has, in many ways, become a bad word, eliciting images of pain, torture, agony and penance in pursuit of an often unreachable goal.  What fun is that? Its no wonder many of us don’t succeed, or even get off the starting block. Yet, others seem hopelessly addicted, running, biking, swimming, and pumping iron every chance they get. What’s their secret?

I can’t speak for every enthusiast, but I can tell you for me exercise truly is one of the greatest joys of my life, and that’s what keeps me coming back day after day, year after year.  

Here are eleven of my secrets:

• I do things I love.  I know this sounds simple in theory, but I find it all too easy to get caught up in what I think I should be doing.  Case in point: inspired many years ago watching my brother compete in an Ironman, I decided I was destined to be a triathlete, despite not knowing how to swim.  This would have been a great goal if I loved swimming, but I hated it.  Staring at the bottom of the pool with no one to talk to, lap after lap, bored me to tears.  It took  a year of purgatory before I realized running down the road with the wind in my hair, or catching a wave in my kayak makes me happy, but swimming does not.
• I do not measure my worth as a person with a number on the scale, an image in the mirror, a BMI number, or the results of a fitness assessment.  These can be useful tools to create motivation and satisfaction through measuring achievement.  Period.
• I avoid gyms.  This may seem bizarre coming from a fitness professional, but I believe fitness needs to enhance your life in very specific ways.  Even if its pouring rain, blowing sideways, and gusting 100 KM an hour, which is does often where I come from, a run outside is so much more alive, and invigorating then endlessly pounding out miles on a treadmill.  
• I never, ever, ever make exercise punishment for something I ate or didn’t to. Penance is never fun.
• Whether its yoga, Pilates or strength training, I take it outside every chance I get, preferably in nature.   Staring up at the clouds in Warrior Pose is much more invigorating than looking into big florescent lights.
• I insist on exercise being a stress reliever, not a stress generator.  This sounds simple as well, but there have been many times where I’ve gotten carried away with a marathon, or half marathon goal. While these can be great training motivators, I am much more careful about which ones I select, and where in my life I place them.  (Okay, honesty check  – this one is still a work in progress 
• When it comes to exercise, variety is the spice of life.  Doing the same exercise routine day after day is like eating peas every night for dinner.  Day one and two might be okay, but day five is hell. Change it up, before it gets boring. I am continually trying new things, and ensuring I incorporate variety every way I can: from the routes I run, to the number of reps and sets I do and the exercises I chose.
• Just like so many things in life you get out, what you put in, so if you really don’t have it today, then don’t try it. If I am low energy, or not feeling 100% I find altering my plans and replacing a run with a walk and some restorative yoga allows me to actually get into what I am doing and enjoy it,  instead of mentally kicking my own butt down the road, hating every minute. I feel satisfied, rather than berated.
• I endeavor to be fully present when I exercise,  and use exercise as a training ground for bringing presence to the rest of my life (another work in progress). When I actually soak up the sounds of the birds, the smell of the wet Douglas Fir, the wind in my ears, and the feeling of my own heart thumping, something amazing happens.  My mind is peaceful, and that’s so much more rewarding than catching CNN whilst grinding away on an elliptical trainer.
• I remind myself I need to have more fun, and being fit enough to try things like surfing is fun.
• And finally, I focus on how fitness will make me feel, not how I hope it will make me look.

There is true joy in exercise, and with a little perseverance you to can find it, but not in the mirror, or on the pages of a fitness magazine.  Its inside you.  Its not an end goal, but rather a way to live your life.  Once you do, you’ll never look back.

I was recently able to do one of my favourite things: spend an afternoon in Munro’s Books on Government Street in Victoria.  I love books, and the high ceilings and wooden book shelves feel very much like what I would imagine in an old library to be.  I’m convinced I am getting smarter just by being there.

But its not just the unique surroundings, I can tell the staff love books as much as  I do, probably even more.  They are so willing to help, often with great suggestions, and the selection is not overwhelming, allowing me to browse through many genres.  I always thoroughly enjoy myself, and leave with a couple of great books.  Sadly, unable to compete with big bargain superstores, this type of bookstore is nearly a thing of the past.

I thought about this as I listened to an ad on the radio for a new national super fitness chain that has moved into town. The same fitness facility that advertised for a Personal Training Director, noting that a key requirement of the position was ensuring that training session quotas were met, with little emphasis on experience, education and certification. 

Many large fitness facilities bank on the fact many of you will purchase a membership and use it maybe half a dozen times a year.  This isn’t membership.  This isn’t a program tailor made for you.  This isn’t an organization that truly cares about you, your well being or even the health of the community.

There are however, many great facilities and truly wonderful fitness professionals who do genuinely care about giving you a truly effective program.  So, if you are looking for more than just a place to sweat, here are some tips to help you seek them out.

• Look for facilities that do not require a full blown membership, or at least are flexible and allow you to take a few months off a year if you choose.
• Ask what certifications and education the facility requires its staff to have, and if they are kept up to date.
• Does the facility screen individuals to ensure there are no risk factors that may preclude them from safely participating in strenuous exercise?
• What is the state of equipment?  Run down and tattered equipment can indicate that member experience is not the paramount concern.
• Note that often really good personal trainers and group fitness instructors strike out on their, as larger facilities do not compensate them adequately for their work.  If you are looking for a true fitness professional to assist you, its worth doing some research in your community.

When it comes to seeking out a place to exercise, bigger is not necessarily better.  In fact if you are looking for outstanding customer service, support and encouragement, smaller is where its at.

I stumbled on this book in Misty River Books in Terrace, and I absolutely love it.  This Is Who I Am celebrates beauty in all shapes and sizes through stunning photographs and short one page summaries of various women’s relationship with their bodies.  The author advocates a getting-comfortable- in-your-own-skin approach and talks about how the images of women in the media represent an incredibly narrow segment of the population, and how even these images are doctored to create an even more unrealistic and unattainable standard of beauty.

Like many of you, I know this in my head, but yet still struggle to truly accept my body as it is right now.  I find images very powerful and so being able to page through these photographs reminds me that real beauty – the kind that stops you in your tracks – radiates from real people living real lives.  I’m happy to share, so let me know if you’d like to have a look.

“Oh, if I could just put more energy into exercise,” lament many. After almost twenty years of helping people do just that, my advice is simple and to the point.

We all need to redirect the energy we expend avoiding and feeling guilty about exercise or lack thereof, into actually getting the job done. Meaning…. the minute you start thinking… ‘oh, I should, but I am too tired’, …”oh, I need to, but it’s raining’ …is the exact moment you lace up your shoes and head out the door.  It becomes an instant cue. No, if, ands or buts.  If you don’t, you will expend double the energy, and time, arguing with yourself, and at least double again feeling guilty. End the inner conflict.

Besides… when was the last time you exercised and finished off by thinking, “I feel like crap.” “Jeez I wish I hadn’t done that.”  It just doesn’t happen.  So on this one, Nike nailed it…..

JUST DO IT!