Category Archives: Fitness

LINKING THE HOLIDAYS TO YOUR TRAINING PLANS

Depending on where you are in your annual cycle of training (periodization); depending on your priorities and goals; depending on your personal commitments and family obligations; depending on your profession, the climate, and just about anything you can think of (or excuse), your fitness or sports training plan may be blown out of the water during extended weeks of holiday celebrations.

However, look at some of the elements of the season that directly link to the subject.

HANUKKAH. The word literally means rededication. Though the eight days of celebration in the Jewish tradition relate to the rededication of the Temple in Jerusalem after the Maccabean Revolt, an athlete might ponder the general concept of rededication as applied to his or her training goals, motivation or even values.

ADVENT. The word literally means coming. In the Christian tradition the Advent season is a time of waiting, preparation and patience. Aha. Once again there are significant associations to be made. Whether one’s exercise and healthy lifestyle lead to fitness or performance, preparation and patience are integral parts of the whole.

HOLIDAYS. A long time ago, (maybe as early as 1659), someone wisely remarked: “all work and no play makes Jack a dull boy.” A more modern translation might be “all work with no recovery/rest makes Jack or Jill both bored and boring!” A blatant symptom of overtraining is declining performance. So, look ahead and give yourself permission to take that break.

CELEBRATE! “Celebrate good times, come on!… Let’s celebrate, it’s all right.”

OK, only some of us of a certain age start singing the song when we think the word celebration, but the message is ageless – “it’s all right.” Why do we need permission to stop what we’re so earnestly doing and take some time off? Maybe this is one of the most important seasonal connections for an athlete or fitness enthusiast to make – it’s OK to be spontaneous, to have fun, to play, to relax, to read a book, eat a cookie or test a new microbrew. Just don’t celebrate beyond the appointed time – usually January 1^st.

New Year’s RESOLUTIONS? Forget it. Rather than setting up for failure with extraordinary aspirations of goodness, why not pull out the 2018 calendar, research the events you’d like to do, write them down, and work backwards. Note when you should begin to ramp up your training or exercise in order to compete or complete your goals and send off NOW any entry forms, hotel reservations, etc. that you might need to do.

BOTTOM LINE. Holidays can play havoc with one’s fitness, performance, health and self-respect. Run amok, overindulgence, under-activity, inappropriate ingestion, too much/too little of anything has an adverse affect on well-being. Better to enjoy, have fun, honor the season for personal reasons, value time spent with family, friends and loved ones, pause to savor the moment – rather than sabotage present gains. Seek balance in all of its facets – and shine.

As 2017 closes, I wish you days to cherish with loved ones, hours to regenerate and moments to hold in your heart.

NOTHING BEATS HIKING FOR AUTUMN FITNESS

Mt.Laramore, Vermont, 9-16-2017.lfreeman

Nothing beats hiking for autumn fitness – at least not here in New England. If you do not live in an area of seasonal changes, please plan to visit. Even with the strange weather conditions we have all been experiencing this year, autumn is still heralded by shorter days and falling leaves. True, temperatures have been disturbingly higher than usual, but it appears we are now back on track and the 30s-50s are on their way.

Each of us has a seasonal preference. I love the summer months and can’t get enough of the outdoors. Others hide from the sun and break out when the snows fall. Thankfully there’s something for everyone in a four-season state (Though here in Vermont we credit an extra season for stick season or mud season – don’t ask!).

Typical September field and mountain scene in Northern Vermont. 9-23-2017 Greensboro.lfreeman

But why might hiking get such high marks in the fall? Serious athletes are often transitioning from one training or racing season to another and there’s a short lull in their work. Recreationally active individuals are eager to rebound from summer sports and land on something significant enough to tax their muscles yet relaxing enough to calm their hectic brains.

HIKING – For purposes of this post, hiking refers to trails that go up and down, over brooks and around boulders. Rocks, roots, ruts, mud, stone steps, wooden planks, ladders, ledge, exposure, fragile vegetation and weather conditions are all parts of the hiking experience. Trails, such as the Appalachian Trail and the Long Trail provide sections or side hikes that offer day hikers a piece of the pleasure of a thru-hike. Though walking paths through towns, fields or forests are very pleasant and surely an excellent outdoor experience in and of themselves, that’s not what we’re talking about here. Nor are the more extreme hikes of weeks or even months that demand a level of expertise, fitness and preparedness beyond that of the day hike.

PROS – Most able bodied individuals who can walk can hike. Get outdoors. Gain strength, agility, endurance. See beautiful sights along the trail and vistas from the top. Hike alone or with others. Steady pace is calming and allows time to think. Get away from it all for even a few hours. Feed your appetite for adventure and challenge. Enjoy a sense of accomplishment when you return to your car.

CONS – Most disadvantages of hiking can be summed up in one word – preparedness (or lack there of). Finding yourself on a hike that is too long or too strenuous is a deal breaker. Blisters or strained ankles from inappropriate footwear can ruin an otherwise remarkable day. Getting lost, failing to carry water or food, not enough layers to be comfortable in cooler temperatures at the top or unanticipated rain … the list could go on and on.

PREPARATION – Though I said this above: Most able bodied individuals who can walk can hike… Gain strength, agility, endurance, it also must be said that preparation is critical to thoroughly enjoy a mountainous day hike. You do need to have a certain amount of strength (especially in the lower body and core – many complain of quadriceps soreness after a good hike), a sense of balance and practice dealing with uneven terrain, and should have built a level of endurance that keeps you moving for any where from 2-8 hours. Hiking can be both a reward from having diligently maintained fitness over the preceding months and a means to enhance that fitness by its practice.

LOVE these blazes! lfreeman

Furthermore, it is imperative to know where you are going. There are books, the internet and other resources available to help you chose a trail that is appropriate for you and/or your group. Personally I like to back up my cell phone (coverage is spotty) with AllTrails app and even a few notes on paper that will help me find my way. I rely heavily on trail markings (that white blaze is such a happy sight when I have mistakenly left the main trail) and make note of such things as unusual trees or rock formations or whether I am following a brook. (Cell phone pics are useful here.) I famously get lost driving to a trail head (even with Google maps) and then again somewhere along the trail. So perhaps my preparation is a little more significant than yours might be!

You don’t want to be a packhorse and carry so much gear as to burden your play, but you do need to have the basic necessities. My go-to pack includes water, energy bars, gloves, hat, at least one long sleeved layer and a windbreaker. I usually add dry socks, sunscreen, insect repellant, small first aid kit, cell phone and headlamp. Basically I know the distance I intend to hike and that I will probably not run into trouble. (I have, however, exited a hike at the wrong place necessitating several miles of road walking to find my car.) I also know that hikers are very friendly and will help each other if possible. If you rely on this, be sure to choose a hike that is heavily trafficked!

Elmore Mountain trail (now expanded with Ridge Loop trail) 9-17-2017. lfreeman

HIKING WITH MY DOG – For many years I have wanted to hike but am usually alone so have been hesitant. As a city slicker pretending to be an active outdoors Vermont girl, I’m pretty much a wuss. This year I have upped the ante and have hiked as often as possible. My now one-year old Lab, Sophie, is my constant companion. We have played in the woods on local trails, MTB trails, and town forests – all of which are great for building up both conditioning and behavior on long days when there is plenty of time after work in the evenings to do so. We laid the foundation for several months (on leash and off) before heading to the hills.

Now we are adventuring every weekend and plan to move up to New Hampshire’s 4000 footers in the near future. I am learning how to pack her water, leash, treats, extra food, and water bowl. I have studied a wonderful little guide to hiking with your dog in New Hampshire and Vermont. Though written in 2005 and somewhat dated, it is super helpful. https://www.amazon.com/gp/product/0898869889/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1

I do my best to practice good trail manners, leash my pup when it is best to do so and unleash her when it is equally appropriate. On a good day, on a busy hike, she will be leashed and sit to the side and wait while hikers pass. On a good day off leash on a lightly traveled hike she will run up to greet an oncoming hiker, but sit when she gets there and wag her tail. If another dog is off leash, I allow her to be the same and often she and her new friends romp for a few minutes while we proud parents swap dog stories. If all dogs are leashed, it’s harder as she is uber eager to make new friends. In fact, as you might expect, my Lab pup is often uber eager about most things.

Sophie after Mt Cube’s 7 miles with lots of vertical and play time in the woods and brook! lfreeman

Alas, another Hiking Pro – she sleeps very well after a long hike!

WHAT NEXT? – What happens next is anyone’s guess. As the days grow shorter we working folks have less time for the outdoors and often become weekend warriors. Hiking trails become treacherous in fall rains and wet leaves and downright nasty when covered by thin layers of ice. Maybe it’s back to walking the country roads for a few weeks? But then the white stuff will come to beautify the world and nudge us on from boots to microspikes to snowshoes to skis and to more fun adventures ahead. The trick is to just keep getting out there, right?

KELLY BRUSH RIDE 2017 – PLAYING SMALL OR LIVING LARGE

PLAYING SMALL OR LIVING LARGE – Sometimes, the unimaginable does actually happen. I find it beyond comprehension, even arrogant, to try to understand, or worse, experience, what it must be like to be so completely different from other “normal,” able-bodied humans that when your brain says “do this,” your body says “no.” Sure, we all get fatigued; we complain that after a long day on the hill, many miles cycled or many feet climbed our “legs feel like led” and it’s hard to walk up/down the steps. (And then, of course, there’s that old goodie – after too many squats and lunges you just can’t get up off the toilet seat!) But to know the reality of bodies that simply don’t move, don’t’ get the message, is just … beyond.

Hand cyclists at the start of the Kelly Brush Ride 2017 at which the fund-raising goal of $500,000 was surpassed.

KELLY BRUSH DAVISSON – I invite you to go to www.kellybrushfoundation.org where you will find more information than I can even hint at in this post. Read Kelly’s story. From the ski racing accident that left her permanently paralyzed (T7 and below), to her many athletic achievements, career, marriage, childbirth (yup, all but the labor pains), motherhood, and who knows what she might choose to address in future years.

But for Kelly and her husband Zeke Davisson, it’s now all about (parenting, of course and) the Kelly Brush Foundation which works aggressively year round to raise funds to translate into grants for adaptive sports equipment for those challenged by spinal cord injuries and to help promote ski racing safety.

You might want to check out the story I wrote for the Rutland Herald and Times Argus Active Vermont page after meeting with Kelly and Zeke in Maine in 2015.http://lindafreemanfitness.com/2015/08/27/kelly-brush-century-ride/ What I remember most, and what compels me to continually support the KBF, is: There are two types of individuals who submit grant applications. One is clearly the athlete, perhaps injured during his or her athletic pursuit. The other is the individual who may or may not have been previously active but suddenly sees the possibilities of adding something to his or her altered life expectations. Adaptive sports programs that offer coaching and equipment fill an essential role in developing adaptive athletes and introducing the potential to engage in sports. “We want to be the next step,” Zeke said. “We want to offer to that individual the ability to take ownership of an active lifestyle, and to be able to join family and friends when and where the opportunity exists.”

Initially I had decided not to ride this summer as I would be indulging in my study and practice of yoga and the joys of walking and hiking with my growing Lab pup. With a full work schedule, there are only so many hours to go around; but …

STOP PLAYING SMALL – I met Alison Heilig at Teaching Yoga to Athletes training with Sage Rountree at Kripalu in January 2017. We became instant friends. She is an amazing woman who gives freely and puts herself out there with complete honesty. Earlier this summer she posted this on her Facebook page and it hit home:

“Yesterday I made a decision to put myself out there in a way that’s incredibly exciting but also terrifyingly vulnerable – triggering the broken record of all my old, familiar doubts and fears. I can feel myself wanting to contract, slow down, pull back and shrink into comfort. But it’s time to stop playing small – I can feel it in my bones. So here I go, feeling the uncomfortable sensation of fear … and doing it anyway.” Alison Heilig http://thepursuitofawesome.com

I chewed on this a bit and wondered what I might do. Nothing? But then eventually I knew. In other years I had trained meticulously for my cycling season, which had always culminated in the Kelly Brush Century Ride. Drifting into purposeless activity had not been satisfying. So, I registered for the Event, lubed my bike and hit the road. Once the commitment was made, it felt good. Besides, as a Personal Trainer, I know that motivation and accountability are key components to any successful fitness endeavor. Signing up for something is a solid dose of both!

This is what I posted on my Participant’s Page for the Ride: “Each year this amazing ride is personally different and unique. My son Teague and his wife Tara rode the Kelly Brush Ride together in 2009 – it was Teague’s first, but Tara, one of Kelly’s Middlebury Ski Teammates, has been in since the beginning. I was on the course in 2009, but as a journalist, not a cyclist. The following year my first ever century ride was, yup, you guessed it, the Kelly Brush Century. And it was painful – on a heavy bike and only my first year riding on the road (actually my first year on a bike – no kidding).
Six years and many centuries later, I met my time goal, wearing Tara’s original jersey, and had the most fun ever. My first 50 were with Teague on my wheel and I couldn’t have been happier.
Each year has been special and meaningful – whether 50 or 100 (or one year something in between) – each has been an achievement and a poignant reminder of why I was out there – connecting with adaptive cyclists of all types. My rides have integrated training, goals, family, friends, and purpose. I value the friendship of Kelly and Zeke and am constantly humbled by Kelly’s courage. Is there anything this woman cannot do?!
Frankly, I had not intended to participate this year. But one day, walking my Lab puppy around Berlin Pond, I passed a hand cyclist clearly in training. I called out “Hey! Are you doing the Kelly Brush Ride?” He smiled a huge smile and replied “YES!” So, of course, I said “See you there!” I was still on the fence, but a few days later Teague gave me a nudge.
So, here I am. In a very small way, I know the gratification of digging deep (if only for a few hours) and reaching a goal. Once again this year I have a goal – a cycling goal and a fund raising goal – to help support the Kelly Brush Foundation and all the recipients of their work.”

Cycling partners-keeping it in the family. KBRide, 2017.

POST RIDE – Bottom line, I rode those 50 miles (which might previously have been an easy trek, but which made me reach), with huge pleasure and finished with gratification.Furthermore, I added to my collection yet another ride with my kid

Oh yes, there’s plenty more – I supported a cause in which I deeply believe. I rode for these brilliant people on the road with me and I rode for those who got out their checkbooks (figuratively) to support me. [A few #s: 810 riders; $514,499 raised.]

I’m glad I chose to take the risk, do the work, and breathe through my anxiety. I’m glad I chose to stop playing small. As I said, it felt good.

SEPTEMBER 8, 2018 – KELLY BRUSH RIDE 2018 – It’s on my calendar. How about yours?

LF greeting a biker on the Kelly Brush Century Ride.

FITNESS WORKS BEST WITH FUN

Fitness goals are more achievable when their pursuit is injected with fun.

Earlier this year I struggled with my fitness/sports/lifestyle choices. For several years my cycling season dominated my entire periodized year of training. For a few seasons I piled on the miles and the hours and over the course of a few years completed 15 centuries. Then last summer I chose to focus on shorter distances and participated in a Time Trial series that made me the strongest and fastest I have ever been. (Mind you, I am NOT an ace athlete! I am a fitness professional who thrives on putting into practice the techniques and strengths I both learn and teach. So zero bragging rights here!)

Bottom line: I have been, for about 6 years, a serious if not gifted road cyclist glued to my heart rate monitor, power meter and gps.

So it has been stunning for me to decide to give it a break this year. In doing so I have battled many varieties of guilt.

But here’s the thing – this year I have a dog. My chocolate Lab is starting her 9^th month, weighs 61 pounds and is possibly all muscle. She and I have made it outdoors every day since she came home with me at 7 weeks, and she has achieved exactly what I had hoped she would do for me – led me into new avenues of exercise and injected my fitness life with that elusive but oh so important quality of PLAY.

Now I must do the same for her and provide her daily opportunities for adventures in the woods and on the trails (not to mention in the ponds!) Since I also work full-time, there are limits on the hours I can spend in pursuit of strength, balance, coordination and aerobic conditioning. This year I choose to spend them with my dog.

Are these hours different? Yes. Will I become as fit as I was last year? No. And do I question my plans? Yes. But I’m just having so much fun hiking with my dog!

A few days ago, a trusted cycling partner and friend reminded me of the “F Rules”. (Thank you Frank – another FJ)

Here’s how it goes. For several of my most intense training years I had the privilege of working with Joey Adams, a metabolic specialist and coach whose theme is “Getting workouts on target and making your time count,” and who signs off with “Miles of Smiles.” Joey’s expertise is equally teamed with compassion, skill and humor. He has that unique ability to bring out the best in his athletes while keeping everything real. https://www.intelligentfitnessvermont.com

Below is what Joey has to say about his “F RULES.”

“The pursuit of fitness has varying “rules”. Do this, try this, don’t do this, eat this, not this. Yet, where is the fun in any of that – in following someone’s dogma? So, without being dogmatic, I’d like to start with the concept of FUN in re-defining the pursuit of fitness.

.When I think of the concept of fun, and the creation of my F rules (Fun-Focus-Flow-Fit-Form-Fuel-Fitness to avoid Fooey!) in pursuing fitness, I always use fun as the litmus test. As a true Vermonter, I think of Ben and Jerry and their famous quote, “if it is not fun, why do it?”

I then immediately think of the experience of watching my own children at play and now pursuing their own fitness passions. I’m captivated by their total immersion in their sports. It LOOKS like fun. You can see it on their faces and in their bodies’ expression.

So I offer you this, when it stops being fun, when you don’t look forward to your wellness pursuit in whatever form, it is time to stop and change course, shake it up, try something new. Get outside, try a new sport, take a new class, dance, move, play, create!”

Joey goes on to discuss other Fs (FOCUS, FLOW, FIT, FORM, FUEL), but ends with: “Your F rules are in line. You’ve mastered and embraced FUN. You’ve discovered FOCUS that led to FLOW. Your gear finally FITS because of the guiding hands and eyes of a specialist. Your FORM is impeccably evolving and you are continually vigilant. You honor your FUEL needs. You have created a deeper FITNESS FOUNDATION.

The other choice, when any F gets out of balance is to just say Fooey (you could put in your favorite F word), but there’s good news. You then go back to FUN and start again, maybe in a new direction. When I was out of balance, I found yoga and meditation in my arsenal and I’m sure I will discover other fun things in my future.

Wishing you miles of smiles down your personal road to wellness, balance and peace…and as always, lots of fun!”

So, yes, I will suffer pangs of guilt and a bit of loss. I will ride the short rides but hike the long hikes this year. I will enjoy the growth, development and companionship of my pup, and I will see Vermont’s hills and trails with new eyes. I will learn to balance the outdoors with the studio, intensity with ease, and sound with silence. I will trade in workouts for wanderings, groups for solitude shared with my dog, and lean energy for solid endurance.

I will seek fun and play and find what I find. After all, fun is where you find it.

SPRING CLEAN: REPRIORITIZE FITNESS & LIFESTYLE

It’s that time of year again – time to do our spring cleaning. I suggest that here we are talking about more than our house – though that’s nice to do as well. Spring is a time of renewal, a time to organize and order, a time to review everything from fitness goals and nutritional plans to budgets and vacations. It’s a time to pick and choose, eliminate and supplement, take stock and plan ahead, and perhaps most importantly, to embrace change, prioritize and balance.

This is all personal stuff. Only we know what we want most out of our training and out of our lives. Somewhere deep inside of each of us is the flame of passion. That flame should be protected as carefully as a Faberge egg or the Olympic torch. It is both fragile and fierce. It is alive and must remain so or we will shrivel up and die.

When we spring clean we must do so without disturbing that flame. As each year passes, we define our goals differently. We have more or less to assess. With practice we develop the skills necessary to review, reevaluate and reorganized. To these we add others: refuel, recover and regenerate. Can you apply these concepts to your training, to your fitness, to your recreation, to your passion?

When planning our training and slotting it into our daily and weekly schedules, we often find we have limited time. Considering training options, intensity, duration, etc. (Don’t forget time to recover, regenerate and renew.) Take whatever time we can and MAKE THE MOST OF IT.

Spring clean. Make a bucket list, if you will. Strategize. Allocate. Practice. Honor stillness as well as action. Embrace hopes, dreams and passions. Consider ways to grow, connect, thrive. Eliminate what does not work and try something new. Spring clean thoroughly and effectively, with head and heart.

Fitness, My Pup, and Trails in the Spring

FITNESS FOR YOU AND YOUR PUP. We need to be oh so careful about hiking New England trails in early and mid spring. Mud season is more than a messy time, it is a time during which the trails desperately need protection. Damage done to cause further erosion, destroy fragile plant growth or, at best, create ruts, might impact future enjoyment of the trails by walkers, hikers, runners, mountain bikers, etc.

Signs of spring in Vermont – with my 7 month old Lab pup.

In fact, where I live in Vermont, you will find signage that certain trails are closed until a specific date. Each year it is expected that popular hiking trails are off limits until after Memorial Day.

That being said, there are places to go – some private, some in communities. When the sun shines and the snow melts it is almost impossible to resist heading into the woods. I am fortunate and have some woods trails available to me. This year I have enjoyed them more than ever. Why?

Well, you see, I must confess that I hate the cold. I am basically an indoors athlete during the winter months (except, of course, for legitimate snow sports) and prefer to log my hours and work my training plan in warmth. But this year was different. The timing couldn’t have been better. I deliberately chose a Labrador Retriever puppy (http://heatherhollowlabs.com) anticipating that she would help me break out of my icky weather lethargy. I was right.

My chocolate Lab came home in late October and immediately we, my pup and I, were thrown into a daily schedule of frequent periods of outdoor play, training (https://www.facebook.com/One-Paw-at-a-Time-Dog-Training-423502691077111/ or see Kas Fleury https://centralvermonthumane.org/trainer-bios/) and little walks around the neighborhood. As she grew (rapidly) our walks grew into hikes and long snowshoe outings. My challenge became finding ways to schedule my clients around outdoor exercise with my pup and not the other way around. And, if I didn’t get those hours outside, I’d pay the price with a restless Lab all night long.

Now it is mid April. She has let me know that she will dearly miss the snow as there is nothing she likes more than sliding and rolling in whatever icy patches she can find. Though she is substituting with splashy puddle play from the spring thaw, nothing will make my “hotdog” as happy as the first snowfall next autumn.

But what about me? I can honestly say I have loved being outdoors every single day in spite of temperatures, rain, wind, snow or whatever. My daily time with my pup (including her training times) has been a joy. Any time I can steal an afternoon or claim a weekend day, we head off for an adventure. She waits patiently in my office during client visits, loves to go with me in the car and makes herself quite agreeable to all we meet – sometimes a bit over the top, but always with tail wagging.

Has your fitness commitment stalled? Has your life changed and perhaps you have a vacancy somewhere or a little more time? As a fitness professional, I highly recommend adding a canine to your days (and nights), and your training plan. Your pup will require a great deal of you and no excuse will work. He or she will drag you out of bed, get you out the door and ultimately delight you with laughs and companionship as you find yourself reaping the rewards of consistent training. After all, you will have no choice in the matter – you WILL get out.

Please note – the exercise I’m talking about is not a matter of having your dog tag along with you on long training runs, but, as with children, finding ways to coordinate your work with your pup’s play. If he or she is choosing the pace, chances are you are doing it the right and safe way.

This is not to say you won’t achieve fitness gains. The unquestioned dedication to each outing combined with lengthening days and therefore lengthening times outdoors combine to enhance you and your pup’s endurance. Exploring new terrain – sometimes with unsteady footing – increases balance. Increased pace addresses cardiovascular fitness while trails that go up as well as down add to strength. You and your pup will intuitively charge ahead or relax back as needed. In your pup you will have the perfect training partner. (except, of course, when he or she stops to savor deer poop or bounds off after a skunk or porcupine – training, training, training, leave-it, leave-it, leave-it…)

Spring thaw.

This year I have welcomed spring anew, noticing sights, sounds and smells as my pup explores. Just today we took an afternoon off, hopped in the car and drove to some appropriate trails and dirt roads to explore. I always stop to record our outings with a few pictures and am always surprised by how big my girls is. And she is happy. Very happy. So am I.

Yes, I am committed to protecting the trails during what I hope will be a short mud season, and I will cooperate with any postings I may encounter. But I will head out the door every day. How about you?

YOGA FOR ATHLETES revisited

January 2016 I attended a weekend workshop at Kripalu that set me on a new course. I wrote of my experience for Active Vermont. You can read it again here if you’d like: http://lindafreemanfitness.com/2016/02/09/yoga-for-athletes/

That was my first visit to Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. I vowed then it would not be my last, and so it hasn’t been.

When attending a workshop or training program at Kripalu, the participant has the option to enjoy privacy and personal space or to engage in community whether choosing to bunk in a dorm setting or eat alone in the silent dining room. Furthermore, there are multiple daily classes from which to choose, discussions to attend and indulgences to be savored such as massage, facials, and Ayurvedic or Yoga personalized private consultations.

In 2016 I thought perhaps I had simply dropped into a happy coincidence of people and events when my experience was as good as it gets. I learned ever so much, appreciated the opportunity to meet and interview Sage Rountree, and bonded with my roommates to the extent that we have continued to keep in touch since.

Having also vowed to return in 2017 for the longer training “Teaching Yoga to Athletes,” you can imagine my delight when I checked in and found that my bunk mate was none other than one of my 2016 friends and another roommate was a professional and personal friend from my home state. But that was just the tip of the iceberg. As the week progressed, all of us in the training connected on what I feel confident will prove to be a deep, meaningful and lasting way.

I tell you this because connection is perhaps what our training is all about. Whether we are competitive athletes or individuals seeking health and fitness, training must be about ever so much more than running faster, lifting more, or achieving maximum performance while letting everything else fall by the wayside.

Here is what Sage Rountree wrote in part in her Manifesto: Yoga for Athletes: “Yoga aids athletes by increasing holistic, organic strength; by creating enough flexibility in the muscles and range of motion in the joints so that they can move fluidly; and by sharpening mental focus. Yoga, then, is an approach to balance: balance of the body in space; balance between strength and flexibility, sthira and sukha; balance between work and rest, doing and being; balance of mind, body, and spirit.”

Yoga for Athletes is NOT athletic Yoga. (We quipped that Yoga for Athletes could also be called Yoga for Tight and Tired People!) An athlete’s training schedule is periodized to functionally perfect his or her sport and sport’s season. The practice of Yoga during that cycle must not compete with the sports specific training, but balance and enhance it. Sage continues: “Yoga offers a system for connection, not just exercises or workouts.”

In the weeks and months ahead I will continue to blog about Yoga – Yoga for every and any body, for every and any purpose. I am new to the practice of Yoga, having begun only two years ago. I could not presume to have more than scratched the surface of this ages old practice, but what little I have learned, I am eager to share with you.

The practice of Yoga, as Rountree points out, connects opposites that need to be connected: stress and rest, strength and flexibility, stability and mobility, what we want and what we need, to name just a few factors of duality.

If you have not already added Yoga practice to your life, I encourage you to do so. Won’t you join me in this journey? Once begun, we will connect the dots: explore the relationship between practicing Pranayama, or breathing, Asanas, or physical poses, core strength and stability, meditation, and Savasana – how all integrate to enhance what is perhaps the ultimate connection of mind and body. Then we will begin to explore the possibilities that our newfound connections present to us, the opportunities heretofore limited and the goals and objectives we dare to dream.

CHANGE – SEASONAL, PERSONAL AND ATHLETIC

October at Blueberry Lake in Warren, Vermont. L. Freeman

Periodized training often corresponds to seasonal changes, sports and each individual’s personal preferences. Here in Vermont the autumn of 2016 has been sunny, warm and dangerously dry. However, it has also been an excellent season to view an unusually vibrant foliage season and steal as many outdoor hours as possible to train and/or play.

Transition means integrating the new with the old – not replacement. L.Freeman

Fall can be a tricky time. For those of us who thrive in the warmer months of high energy and correspondingly high enthusiasm, the shorter days and cooler temperatures of autumn can drop us into a bleak state of imbalance, susceptible to cold, low energy and a lack of motivation. Perhaps it is the loss of summer’s bounty that makes us feel this way – the inability to play late in the day after work, the need for layers of clothing, (and, yes, gloves), the loss of our cycling season (for those of us who road bike only above 50 degrees!), the advent of hunting seasons that limit our hiking and woods time, and an undefined heaviness of heart that manifests itself in leaden legs and slow feet.

Contrasting greens and colors mimic our need for balance from summer to winter. L.Freeman

Yoga students might find that they check the boxes of VATA characteristics and determine that this year they will find balance through their Yoga practice. Athletes might begin their transition into the gym to emphasize strength training to support their summer aerobic training and activities. Fitness enthusiasts might need to join classes to maintain motivation and to replace their after-dinner walks or group activities on lakes or trails.

Then there are the others who are chomping at the bit for the first signs of snow – those who wait and/or train for months following the spring’s melt until there is enough snow cover to pursue their sport. For skiers and boarders the long hours of endurance work are done and they are already ramping it up for strength, power, quickness and agility, activities that generate enough body heat to eventually nullify freezing temperatures.

We are so very individual – in body type, preference, adaptation and spirit. There is no right or wrong. We are all needed to complete the human portrait.

A sense of humor helps make any journey lighter! L.Freeman

Balance may well be the key to transitioning from one season to the next. We live and move and breathe in cycles; the pendulum swings from lethargy to adrenalin, weak to strong, slow to fast, defeated to victorious. Should we fight or go with the flow? Should we make excuses for ourselves or push through? Is there something wrong with us? NO. We are fine. We are human. We ebb and flow like the ocean, rise and set like the sun and moon, and change as the seasons.

There are tools to be used and our contemporary civilization is seeking answers to ancient questions. It’s true, some are affected quite seriously by seasonal disorders and need more that self-help. But others of us who simply notice our seasonal preferences might want to delve more deeply into researching tools that are available such as updated information about nutrition, sleep, meditation, exercise and counsel.

Adjust the lens. Look for something you might otherwise pass by. L.Freeman

Plan ahead. Just as you would fill your backpack with fuel, liquids, layers, cell phone and other safety needs prior to a hike, so fill your toolbox of helpful aids as changes near. For example, when you must put your kayak or road bike away for the season, replace those hours with something different such as mountain biking, walking or, when appropriate, hiking. Not only will you work different muscles while maintaining a certain amount of aerobic conditioning, you will also begin to acclimate your body and resistance to cooling temperatures. And then there’s the concept of trying something new like indoor climbing, swimming, Spinning®, martial arts, Yoga or square dancing.

Enough said. YOU are the one to best identify your needs and select options that spur your interest and tease your motivation.

Even a setting sun coaxes new sights and colors to the field of vision – physical and emotional. L.Freeman

Bottom line? Plan ahead; seek balance; try something new; take heart. Each season ultimately segues into the next whether we like it or not!

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October 18. 2016: I have heard from a number of you that this time of year is all about putting things away. In the spring we get “things” out – sports equipment, gardening supplies, etc and now we put them away. It is also a time of harvest. In the spring we plant, and in the autumn we reap. Perhaps here in Vermont we mimic the former farming lifestyle that turned inward during the wintemonths to mend harnesses rather than plow fields.

Read what one of you had to say about autumn:

“I love the changes that accompany the fall season.

The garden has been put to bed, the fields mowed,

the woodshed is full and it is time to explore the

woods. You see things during stick season you

never see any other time of year and hunting lends

a bit of excitement and focus. As soon as the hunting

season ends we can put on our skis and skim along

through the serene, brilliant white landscape in

the cold and invigorating air. Then you come inside

to the warmth of a wood stove, a hearty dinner and a

night of reading and listening to classical music.

What could be better.” Rodney Buck

OVERLOAD

The training principle of overload demands self-discipline, balance and the knowledge to use it well. Overload is for everyone – young and old, novice and expert, recreational and competitive, fitness enthusiast and pro, but must be used judiciously – not EVERY time, but often enough to keep one’s options open.

Every time I hear the word “OVERLOAD,” I think of Patrick Swayze and “Dirty Dancing.” And for you kids, yes, a generation (or more) of us fell in love with either Swayze or Jennifer Gray nearly 30 years ago. And I’ll just bet some of us are still singing those songs.

Overload, however, is also a training principle without which an athlete or fitness enthusiast of any level cannot progress.

Even Mark Twain knew about overload. “If you do what you have always done, you will get what you have always got,” he said.

Usually there is more. Overload opens the door to dreams and goals, possibilities and opportunities. Without overload we simply stay where we are. Briefly. Maintenance is an ambiguous concept. Can one really stand still? Or is it true that if we’re not moving forward, we’re moving backward?

EXERCISE

What do you call it, that thing you do that falls somewhere under the heading of exercise? Training? Working out? Being active? Moving? It really doesn’t matter what you name your exercise or even how you define it; the principles are the same. Getting in a rut is bad; moving forward is good.

The athlete who trains to keep up with his 10 year old on a hike to the top of Mt. Abe is not really so very different from the athlete who trains to qualify for the Boston Marathon. Furthermore, neither is far removed from the sedentary office worker whose doctor mandated weight loss or the joint replacement patient putting one foot in front of the other through rehab.

If exercise, or training, or working out, or any form of “purposeful activity” is on your radar, then you are part of a growing community that values the importance of movement for performance and/or wellness.

Some of you adhere to regular plans; some of you are still in the planning stages. But wherever you are, you are looking at a journey. As time goes on, you become leaner, stronger, faster, more energetic, flexible, knowledgeable and finally more dedicated to your quest. In fact, as you continue to push back your previously perceived limitations and enlarge your possibilities, the more important your active lifestyle will become.

TRAINING PRINCIPLES

Pause for a minute or two. Take out a piece of paper and a pen, or type in a few notes on your iPad. Make a list. Think about it. Hammer out 10 things you think are important to your exercise plan.

Now check your list to see if any of these words appear: doctor’s approval, preparation, motivation, accountability, assessment, measurement, goal, time, recovery, sleep, nutrition, hydration, balance, base building, endurance, strength, speed, flexibility, agility, overload, specificity, tools, partner, race, cross-training, class, solo, commitment, play, gear.

We could do this all day. But it’s up to you to choose 10 fitness training elements that work for you. Remember, you might hold in your hand a perfectly conceived plan, one that has been developed to meet your personal goal and to take you from where you are right now to where you will be when you reach that goal. But, if you do not DO it, that perfect plan is worthless.

Let’s consider just two training principles that might act as reminders of what you already know, or a few good ideas to incorporate in your top 10 list.

THE PRINCIPLE OF BALANCE

The word balance touches upon what is mental, emotional and physical. We speak of balancing appointments, budgets, nutrition and rest just as often as we consider the balance needed to maneuver a ropes course or stand in tree pose. It is no surprise, therefore, that your fitness plan needs to be balanced.

You need long days, short days, hard days, easy days, fast days, slow days, flats, hills, intervals, that which is serious and that which is just plain fun.

Do you hear your friends rave about how hard a class might be or how completely depleted they were after a particular workout? That’s good. But not every time.

Your body needs regular practice going the distance as well. You need to teach your body to recover both within the context of a training session and before the next one. Your workouts must include the commitment to finish as well as start; to accept moderation as well as stress. As we like to say, “It’s all good.”

THE PRINCIPLE OF OVERLOAD

This brings us back to the principle of overload. For some, overload is the fun stuff; for others, sheer dread. To progress, to move forward, you need it so go ahead and embrace it.

“The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as their bodies adjust to existing workouts.” www.sports-training-adviser.com/overloadprinciple

Elizabeth Quinn (www.verywell.com, January 2016) wrote this about overload: “Definition: The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness.”

Overload is appropriate, therefore, to building strength as well as endurance. By increasing resistance and/or repetitions, the body responds with increased strength. Increase time and/or distance, the body responds with increased endurance.

Note: such increase must be done in a safe and deliberate way in order to build rather than injure. Also note that as Quinn said, the opposite, decreasing intensity, causes a loss of power or fitness.

MOVING FORWARD

It is already the first weekend in August. Summer vacation times come early for some and later for others, perhaps when the season has matured. Goldenrod is prolific; back-to-school specials are too. But there are still a few weeks to play the part. There is yet time to indulge in activities best enjoyed at a pace and intensity suitable to summer.

While doing so, why not anticipate the months ahead and develop a plan? You’ve made a list and pondered some of the many elements of fitness training. Take another look at that list and be sure that you have both balance and overload on it. Then get ready to take the next step, the step forward from where you are and headed in the direction of where you want to be in your fitness future.

HEAT, HUMIDITY, EXERCISE & EDIBLE SUNSCREEN

Respect the impact of summer elements on your exercise.

You either like the heat, or you don’t. Those who live in Vermont because they prefer cooler temperatures, and snow and winter sports, just might start to complain when the thermometer hits 70 degrees. Others luxuriate in the penetrating heat of a sunny Vermont day. Both camps often agree, however, that high heat combined with elevated humidity often cause a game change.

In any event, longer daylight hours married to pleasing temperatures lure most outdoors. An added bonus is how little one needs to wear in summer versus winter conditions.

That does not mean, however, that one should be unprepared for what summer elements may produce.

— Weather: It may change any minute. If it rains, will you be prepared? Be sure to check the forecast. Right or wrong, it will at least give you a good idea of what is possible. Above all, avoid getting caught unprepared when dangerous lightening strikes.

— Heat: The condition of heat exhaustion is preventable; heat stroke is deadly. Learn the symptoms and treatments for both (see, for example, www.mayoclinic.org). Your troubles may appear initially as heat cramps. If these escalate to dizziness, hot and clammy skin, rapid pulse, headache, nausea, fatigue (to name a few symptoms), it’s time to take action. Or rather, it’s time to stop, find a cooler place (even the shade of a tree) and hydrate with water or a sports drink. Untreated, heat exhaustion can become unmanageable and dangerous. If symptoms continue for an hour and body temperature is elevated to 104 F or above, seek immediate medical attention.

A warm, dry day is an excellent time to get outdoors to train for a sport or participate in a game, competition or event. However, if conditions are adverse, best to err on the side of caution: Play it safe, dial it back, reduce the intensity or length of your training, take special care to hydrate well and spend every available minute out of the direct sun.

— Wind: Unintended consequences prevail when one embarks on an adventure on a windy day. When checking the weather forecast, also be sure to note the wind. When cycling, paddling or running, for example, a headwind is disadvantageous because of the effort involved. Yet a tailwind, though often an exciting relief, just might be more than you bargained for. On water it’s easy to be blown off course, and on a bike those pesky cross winds can be unsettling. Wind is also unexpectedly dehydrating.

— First aid: It’s smart to refresh your memory of basic first-aid and to pack along a few simple aids that could make the difference between a blip on the day and a sad experience.

— Bugs and bee stings: Oh my; these do come with the territory. Some people seem to attract insects more than others. Know your personal tolerance level and bring along whatever you need to protect yourself whether it’s a topical spray or lotion or long sleeves and pant legs, or even netting. If, of course, you are allergic to bee stings, always be prepared with an EpiPen (epinephrine injection) or whatever antidote you use, and inform your companions of your allergy.

— Poisonous plants: Learn to identify poisonous plants such as ivy, oak, sumac, parsnips, and even common plants such as sunflowers wild grapes and clematis (www.uvm.edu). Reactions to toxins from these plants vary in different individuals.

Surely when your work is in the outdoors, choices are limited and precautions take on new meaning. If, however, you are off for a day of fun, think ahead to insure a safe and pleasant outing for yourself and those with whom you spend your hours.

— Sun protection: Finally, by now, unless you live on another planet, you have heard repeated warnings to protect your skin from the ravages of skin cancer due to exposure to the sun’s harmful rays. Apply and reapply sunscreen as needed.

Read below to see what Kimberly Evans, a registered dietitian, has to say about nutrition and the sun.

EDIBLE SUNSCREEN

by Kimberly Evans, MS, RD.

The sunscreen dilemma is a frequent problem with athletes and outdoor enthusiasts come summer. One might think that this is a no brainer. After all, for a very long time now we have been programmed to lather up on sunblock before we even step outside. You do this to protect your skin from harmful sunrays, and therefore protect your skin from cancer. For the most part, we can all agree that skin protection is an important consideration for those who are active outside in the summer months.

But wait, there are some cons; maybe even more cons than pros. For one, not only does sunblock keep out harmful sun rays, it also keeps out very beneficial Vitamin D. Vitamin D is a crucial hormone-like-vitamin that not only keeps athlete’s immune systems healthy, but also plays a role in preventing stress fractures and other sports-related injuries.

It is a good practice for active people to get vitamin D levels tested once a year, especially if they are sun-avoidant or heavy sun block users. Salmon and mushrooms are a great natural source of Vitamin D, but many folks find that they need to take supplemental Vitamin D3.

Another very real sun block con is that many sunscreens are loaded with harmful chemicals, commonly referred to as endocrine disruptors.

The skin is the largest organ of the body and creams, oils, and lotions applied to the skin quickly make their way into the blood stream. Chemicals such as PABA, paraben, sulphates, phthalates, oxybenzone, and forms of Vitamin A are common sunscreen additives.

If you lather up before going outside, a good rule of thumb is to choose a sunscreen that has strong broad spectrum UVA and UVB protection, such as those containing zinc oxide. Badger All-Natural Sunscreen and Aubrey Organics are two good examples.

The Environmental Working Group (a non-profit research group focused on public health protection) has several guides to choosing a good sunscreen, as well as several interesting articles such as “Eight Little Known Facts About Sunscreens.”

As a registered dietitian and food enthusiast, I find there is always a celebration to be had when food comes to the rescue. In my world it often does. Beyond topical sunscreen, foods themselves can offer sun protection for the skin.

The next time you are heading out for a run, hike, bike, walk, swim, round of golf or any other outdoor activity, plan a meal where you can eat your sun block or take sun protecting snacks along.

Wait, what? Yes. I am not talking about finding an edible sunscreen here. I am saying that many foods in your kitchen contain natural protection against solar radiation.

The phytochemicals in foods actually make their way to the upper layers of your skin, increasing resistance to UV damage. Think of these foods as part of your summer medicine cabinet that can be found in your kitchen and your garden.

Here are the top foods that offer skin protection.

TOMATOES. Tomatoes contain lycopene, a phytochemical that has been shown to protect the skin against sunburn. This protein is enhanced by olive oil and cooking the tomatoes. (Bruschetta anyone?)

AVOCADOS. The oils in avocados help protect the skin from damaging effects of the sun. Avocados make a great addition to a smoothie, a salad, or as a sandwich spread. (Although I have been known to simply cut them in half and eat with a spoon right out of the skin.)

APPLES, particularly red apples. The triterpenoids in the skin of apples fight cancer cells by inducing apoptosis, or death of cancer cells.

GREEN TEA. The catechins in green tea offer skin protection. Make a goal of two cups per day. Green tea can be a good liquid to add to a smoothie, use in a sports drink or to make a simple iced tea.

CITRUS. Beyond the healing properties of the Vitamin C found in citrus, the essential oils found in the skin of lemons, limes, and all citrus contain limonene, an essential oil that offers a dose of skin protein when eaten. Zest lemons or limes into your tea (hot or iced) or even onto a nut butter sandwich. (Trust me on this one; it is delish.)

OMEGA – RICH FOODS. Salmon, flaxseeds, and chia seeds are omega powerhouses. The omega-3 fats act as sunscreen and have been shown to decrease squamous cell skin cancer by 20%.

POMEGRANATES are rich in ellagic acid and support glutathione production in the body. These phytonutrients offer antioxidant protection and fight skin damage caused by free radicals. Pomegranate juice is always available and makes a tasty pink lemonade.

Pomegranates also make an excellent addition to guacamole. This is a win-win. Try this recipe.

Pomegranate Guacamole

2 ripe avocados

¼ cup diced red onions

3 TBSP freshly squeezed lime juice

1 tsp salt

½ cup finely diced cilantro (mint or parsley can be used for those non-cilantro lovers – cut down to ¼ cup)

½ cup pomegranate seeds

Halve and pit the avocados and scoop out the flesh with a spoon into a bowl. Add red onion, lime juice, salt, and cilantro to the bowl. Mash the mixture together with a fork. Stir in pomegranate seeds and serve with chips or crudité (jicama is very nice here)

If you are active outside in the summer, add these foods to your shopping list. Food does not need to replace sunblock entirely, but it can work together with it to increase its effectiveness in a most tasty and delicious way. Culinary medicine is a growing science that combines the art of cooking with the emerging science of nutrition, genomics, and biochemistry. Eating your way to skin protection is just one example of culinary medicine.

To contact Evans, email Kimberly@wholehealthnutritionvt.com or visit her website: www.wholehealthnutritionvt.com

Linda Freeman Fitness

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