Author Archives: Linda

AUGUST ALERT

 

AUGUST ALERT: CHECK OFF YOUR SUMMER SPORTS AND RECREATION      TO-DO LIST BEFORE IT’S TOO LATE!

Traditionally, summer hinges on three months: June, July and August. (Arguably this too changes along with the climate, but here we are for now. And here, too, we find the growing popularity of Staycations.)

In Vermont we often say that summer begins with the 4th of July and then all of a sudden it’s gone. We wait and wait for the snow to melt into mud season in the spring and then almost miss the longest day of the year in June.

August is a month of vacations that have been saved for last, a month of summer sports team finals, a month of lazy afternoons, cool nights, fireflies and T-storms. It is also a month when I walk my dog in the predawn darkness and am surprised to find the wooded trails closing in well before an earlier sunset. It is a time of growing anticipation for the back to school crowd and an almost panicked dash to fit in that paddle, climb, swim, century or rail trail that seemed a sure thing in May.

But, please, stop. Take a deep breath. You’ve got this. If you find yourself treading water, get swimming! August is dignified. It does not push us into a frenzy. But it says, if you want to do ______________, get organized and just do it. July suggests an infinite number of minutes and even hours. August says, “not so.” But August is not stingy. The daylight and conditions beckon and sustain.

I don’t know about you, but I so love the summer season that I think I wait all year for it to arrive. Partway through I find myself anxious that it is passing me by.

This morning at our local farmers’ market I noted the abundance of richly beautiful vegetables and flowers as well as the long lines of shoppers (rivaling a Manhattan Starbuck’s!) eagerly gathering proof of the summer harvest season. OK, that’s good. That’s something that is better than July.

Last night I slept with my windows wide open but had to put on a sweatshirt and snuggle under a comforter. OK, that’s good. That’s something that is better than July.

Tomorrow I will hike with Sophie, my Chocolate Lab, but I don’t need to leave so very early to be sure she is done before it gets too hot. OK, that’s good. That’s something that is better than July.

This afternoon as I walked a country road giving my pup and me a quiet day sandwiched between last week and next, I deliberately looked for signs of change. The grasses are more lush, goldenrod is beginning to burst forth, and soon enough the fields of corn will produce sweet ears to savor. OK, that’s good. That’s something that is better than July.

August was so named in 8 BC because of Augustus Ceasar. But I prefer to consider a few words from the definition of the word itself: respected, celebrated, honored. Don’t you agree that to respect this month, to celebrate each day’s opportunity, and to honor our well-being and those with whom we share space – that these might be better concepts to apply to this fruitful month? And, perhaps now, today, not tomorrow or next week, is the very time to take a second look at how we are living our own uniquely individual summer experiences. Avoid regrets, drop everything you can, and indulge in the season. Happy August.

THE HIKING CONNECTION

Sharing the summer months with an informal group of individuals loosely connected by their interest in hiking is proving to be a learning experience for all of us. Arguably, any able-bodied person can hike. But does everyone want to? No. I certainly didn’t.

Until 3 summers ago I loudly complained about the rocks and roots and snakes and bugs and shadows and mud and heat and cold and schlepping and slipping and …. Skeptical to hike alone (probably not a bad thing to avoid especially since I have/had a tendency to get lost) and fearful of bears (yeah, I know, they are hopefully more afraid of me), I was surely a poor candidate for the sport.

And then came Sophie, my now almost 3-year-old Chocolate Lab who opened this wonderful world for me. Because training is in my psyche, poor Sophie underwent/undergoes lots and lots of training. An exuberantly friendly pup (she IS a Lab, after all) with reliably good trail manners, she also serves as a canine GPS. All this is to say that because there is nothing (except swimming) that Sophie loves more than trails, I have become an avid hiker!

Though I have seen the uninformed exit their vehicle at the trail head and set off with nothing but the clothes they’re wearing and most likely highly inappropriate footwear, enjoy an eye-popping great experience when they summit. I have also witnessed the inexperienced and ill-prepared turning back early, nursing blisters, or worse. (I once shared Sophie’s water with a dangerously thirsty guy.)

Over the past two months I have kept an eye on a disparate group with equally disparate goals, professional and family obligations, time constraints and fitness levels. At the halfway point I see that the initial goal is not really working for some, some seem to have changed their minds about participation, and yet others excite me with their obvious strength, pace and distance gains while at the same time still others challenge me to keep up with them! What I am loving about this group is finding the joy of hiking shared surpasses the task of hiking alone. (Note, there is also a sweetness to the solitary experience; but that is a subject for another post.)

How does one define hiking, anyway? There are meandering forest trails, picturesque bogs, barely defined paths, and rocky climbs with steep precipices and vistas to die for. It’s all hiking and, ultimately, it’s all about making the decision to get out the door and go.

As we hike along with others, there are times of companionable conversation and times of reflective silence. Trail etiquette suggests that this is not the time, however, for loud chatter or, please no(!), a cell phone visit. (Yes, there are exceptions to every rule. If hiking in an area with active bear sightings, it’s a good idea to make some noise. Sophie wears a bear bell on her collar and a hiking buddy has attached one to her pack.)

Often conversation prompts sharing of so much more pertinent information than one can Google – news of other trails, reports on new boots or shoes, what kind of insect repellent does or does not work, what is the best snack or electrolyte drink, what do you think of hiking poles, what resources are you using, and on and on.

Mt. Abe, Long Trail, Vermont, July 2019.

Experience is an invaluable teacher. On my last hike, for example, one that I know fairly well and love because it is deliciously challenging, I made a few rookie errors and lagged behind as I finally scaled some totally fun rocks.True confessions:

  • I needed to retie my shoes to tighten them up a bit, but didn’t want to stop for fear I would fall farther behind. Wrong.
  • Because it was chilly at the early a.m. start, I layered on a long-sleeve top that I needed to take off, but didn’t want to stop for fear I would fall farther behind. Wrong.
  • With a relatively long drive to the trail head, I had rushed out of the house with only a few bites of my usual pre-hike breakfast (oatmeal, Icelandic plain yogurt, walnuts and dried tart cherries), and badly needed to refuel with either a few bites of dates or a bar or, even more importantly, a few swallows of my favorite electrolyte drink (Tailwind), but didn’t want to stop for fear I would fall farther behind. Wrong.

And so, I fell farther behind. Granted, it took under 2 hours to summit, but duh! Retied shoes, shed layer, swigged some liquid and I was flying. Again, DUH!

Each hike, each day, each weather condition, each hiking partner(s), each new pair of shoes, each trail snack, each guide book, each hangover (oops), each season, each year – there are no two hikes alike and no one hike that stays the same. It’s all experience – and connection.

EXERCISE AND HEAT

(note: I wrote this, in part, for the Active Vermont page of the Rutland Herald and Times Argus, published July 22, 2012. Compare today’s post: Adaptation. What to do when “real life”  interrupts your exercise plans)

 

Finally, summer has arrived in Vermont. As usual, the season has brought changeable weather that ranges from extreme heat, strong winds, dangerous thunderstorms, blankets of fog and intense humidity all the way to cool nights and clear skies. It’s Vermont, for goodness’ sake. While the rest of the nation swelters, we expect to play outdoors without interruption.

Perhaps we can. With precautions, adaptations and a shovelful of commonsense, outdoor activity can be enjoyed throughout the warmer months.

Basic wisdom about exercising in the heat applies to everyone equally with modifications for the differences between the unfit and the fit, the recreational and the competitive athlete, the daily workout enthusiast and the weekend warrior.

Heat and humidity pack a double dose of risk to all forms of outdoor exercise. That is not, however, to say that you should stay indoors unless you have health concerns and medical advice to do so. As always, consult your medical care provider before embarking on any new exercise or if you have individual concerns about your health and the heat.

Number one on the exercise-in-the-heat hit list is hydration. Above all, drink and drink some more. Drink non-carbonated, healthy beverages with a strong emphasis on plain water. Be sure to include copious quantities of fluids containing electrolytes to replace those lost during activity. Sports drinks are engineered to be used for a specific purpose – before, during or after exercise – and are not to be slugged down as an alternative to your mealtime beverage. Some recommend a good 20 ounces of water prior to your workout, additional hydration every 15-20 minutes during, and a follow up of enough to replace any fluids you may have lost.

Thirst is not an indicator of when and how much you need to drink. Plan ahead. Consider the length and intensity of your workout and hydrate appropriately.

Cycling long distances in the heat, for example, can be deceiving. The air can cool your skin and cause sweat to evaporate leaving little indication of overheating. Clues to look for would be muscle cramps, a sense of confusion and either dark urine or a failure to urinate at the pit stops. These signs mean to drink up – soon.

Why electrolytes? Hyponatremia is a condition of an electrolyte imbalance often caused by flushing huge amounts of water through the body. The serious consequences of this disorder can be avoided by adding electrolytes to your system (and often salt – but do so only with informed guidance).

Let’s say you want to fit a good workout into your day. First check the weather forecast. Volatile summer storms can be far more than unpleasant. Err on the side of caution and avoid them. I lead an outdoor cycling group in Montpelier. Today I heard that 40% of our rainfall has occurred on Tuesdays. Yes, our Tuesday group can attest to that, but we cancel when there is a threat of lightning.

Plan your exercise for a time of day that is convenient to your schedule but try for early in the morning or later in the evening when the sun is lower and the temperatures are cooler.

Slather on the sunscreen, protect exposed skin, dress in cool training attire, pop on your sunglasses and check in frequently with your well-being. If you have a training goal, you may need to ratchet it down a few notches. Cut back the intensity and pace yourself. If you train with a heart rate monitor, watch it closely and stay within a moderate or manageable training zone. Note that your resting heart rate is elevated in the heat and muscular exertion will send it higher than usual. (If you are a competitive athlete, address these issues with your coach and plan to train effectively but wisely.)

Without a heart rate monitor, learn to assess your rate of perceived exertion. Think of your energy output, or intensity, as measured on a scale of 1-10 and, in high heat and humidity, avoid the upper numbers.

Be alert. If your body fails to cool itself, your internal organs and central nervous system might be at risk.

Heat exhaustion is indicated by overheating, dizziness, nausea and muscle cramps. Cool the body immediately.

Heat stroke, on the other hand, characterized by rapid pulse, high temperature, difficulty breathing and disorientation, needs expert medical attention pronto.

Sweat is nature’s way of dissipating body heat. Some sports, such as boating, swimming and riding interfere with the process. Long exposure to direct sunlight takes a toll on energy and is dangerous to overheating as well as skin protection. Finding ways to take breaks in the shade, splash water on the skin, or even step into an air-conditioned building all help to rebalance body temperature.

Follow your usual practice by beginning your exercise session slowly. You will warm up more quickly, but do not become too intense too soon. Shorten your harder training session and moderate your effort during longer sessions. Plan frequent breaks, get out of the sun if you can, fuel and hydrate adequately, and finish up with a long shower, a cool drink, and your feet propped up. Enjoy summer fun and fitness, but do so safely.

Adaptation – what to do when “real life” interrupts your exercise plans

We set goals, plot the course, equip, journal, and journey towards fitness or performance achievements. We prioritize and are on a roll when wham! a kid gets sick, a car breaks down, an ankle gets sprained, a meeting is scheduled, the flu is diagnosed, a flood-tornado-heat wave-ice storm-hurricane (fill in the blank) strikes. And so on. Derailed. The balloon of motivation and grit is popped. What to do?

Adapt, don’t quit. Plan in breaks.

It’s really not so simple as to just get back on the horse once you’ve fallen. Physical gaps take time to close; damaged enthusiasm takes time to rebuild, mental toughness is tested.

There are long and detailed explanations of what happens physiologically to the many body systems utilized in recreational or competitive activities. I leave it to you to employ your favorite search engine to discover what you will.

For purposes of this post, let’s consider the emotional and mental consequences of an unexpected interruption to your athletic endeavors.

Perhaps most importantly, though diligence, perseverance and determination are attributes to be admired, an excess of these qualities might translate as obsession, rigidity that robs the initial joy and excitement of the pursuit. If the cancellation of a practice or event is inappropriately upsetting to you, perhaps it is time to reexamine.

Explore a new trail that might peak your interest if not your heart rate.

I do not mean that we should be calm at all times, moderate in our action or accepting of the slightest discouragement as a sign that we should change course. Rather I suggest that we are better for the ups and downs, the highs and lows, the anaerobic and the aerobic, and that a forced change in plans might be the perfect time to reevaluate progress, priorities and perhaps notice that recovery might be personally important at this particular time.

During the winter of 2018-2019, we in Vermont had a lot of snow, a lot of cold temperatures and hazardous driving conditions. There were so many mandated changes in training schedules, that I finally wrote a note on the bulletin board of my studio encouraging my clients and myself to “EMBRACE CANCELLATION.” What a novel idea! Just looking the disappointment of a cancellation in the eye might help to honor that unexpected free hour to do something else that you would never have had the time to do otherwise; or to take a needed respite from yet one more day of training. Who knows? Well, actually you do.

The danger, of course, is breaking the momentum. If this alarms, perhaps the momentum isn’t as strong and healthy as it should be. Rarely does a missed day or two or even a week make serious physical changes. However, if lethargy sets in and momentum comes to a standstill, then it’s time to pick yourself up and get back to your plan.

Often, to one’s great surprise, a break in the action rests both body and mind clearing out damaging stress and fatigue. Returning to training is often short, sweet and catapults you beyond your expectations.

And then there is safety, injury avoidance if you will. There are times when the call must be made and the training or event aborted.

This past week many areas of the United States have experienced unusually hot and humid conditions that could, if not acknowledged, cause health problems. Again, hit that search engine to find ways to deal with heat, cautions about exercise, hydration, etc etc. What I want to discuss here is the mental side of this equation.

Water is always a good option!

When the sun is shining and especially when a weekend invites, it is mentally challenging to prepare well for conditions and to honor the needs of others. For some it is more difficult to dial it back to a less intense ride, hike or run than it is to push through but perhaps cause a problem down the road. Slogging through is never optimal unless in certain competitions. But for the weekend warrior as well as the competitive athlete, learning to modify builds mental toughness and a better understanding of one’s own unique body.

Often creativity saves the day. Can your find a way to take your activity to a pool or pond? Running in deep water or swimming continuous laps or distances will surely challenge! Can your find ways to cool down during game breaks by waiting in the shade and getting water in and on you? Can you explore a new trail that might peak your interest if not your heart rate? Can you –maybe not spend the day in a hammock (or maybe do!) – but depart from your exercise plans and adapt to what the day is, not what you wish it might be?

Train smart, maximize as well as protect potential, seek opportunities to change it up, adapt, play, and thrive.

FOODS AND HYDRATION TIPS FOR DAY HIKE

Always a popular place to pause – the top. Stowe Pinnacle Trail

Recently I was asked what food and hydration a hiker might need for a day hike. Note, I am not a licensed nutritionist or dietician, but from working with several, plus coaches and experience with endurance sports, here’s what I recommend: Keep it simple. You don’t need as much food as you might think. You are hiking not picnicking. (Besides, you have to pack it in and pack it out and be sure that what you take does not spoil!)*

Much depends on you as an individual – your weight, your metabolism, any special dietetic issues, etc. Because you should fuel for energy, strength, stamina and endurance, a variety of energy producing and sustaining foods are recommended.

You can calculate a very basic average metabolism by adding a zero to your weight. For example, my weight fluctuates between 110 and 114 so I assume that my basic needs are met by consuming 1100-1140 calories a day – and by basic I mean breathing, heart pumping, etc. Then I add in what I consider to be appropriate calories for whatever energy I use in my daily life as well as whatever I may use in deliberate designated exercise. (I don’t count calories, just ballpark it.) As a rule of thumb I assess that I need about 100 calories a mile walking, 100-300 an hour cycling or hiking fairly aggressively. I pack very small snacks to get the job done as I do not want to waste my body’s energy production on digestion!  I prefer dates, nuts, raisins, trail mix, ok and yes a Clif bar that I always share with my pup, Sophie. I do not promote trendy engineered foods such as power drinks and bars, but rather support “real” foods. I do think that part or all of your drinking water should contain some electrolytes (I prefer Skratch https://www.skratchlabs.com/collections/drinks/products/sport-hydration-drink-mix?gclid=CjwKCAjwmZbpBRAGEiwADrmVXhtL_Wt_SWL_brlBskRWrAyTwOGxdUjb1UfUquBWSHrhhaly2kNGMBoCIcAQAvD_BwE&variant=42591625797or Tailwind https://www.tailwindnutrition.com) and in fact, sipping on Tailwind along the way eliminates a need for food at all unless you get hungry! Oh and Lara is an excellent choice for a bar. Avoid sugary stuff as that will drop you too soon.

Take a break – even if you don’t think you need it!

Proper hydration is a must. The onset of crampiness, headaches, fatigue and a multitude of other symptoms simply herald the need to hydrate – not huge gulps that empty a 32 oz bottle, but sipping regularly along the route. Camelback’s provide a perfect solution to this imperative. Again, however, depending on the heat/sweat situation, length of hike, and intensity of the climb, consider adding electrolytes in an individually appropriate amount to your water.

But let me go back a bit. I have had it hammered into my head that the best way to fuel for an event or competition is to eat well all year long! When planning a hike I strongly suggest that what you eat the day before is important – keep it balanced, nutritionally dense but relatively small in volume, easily digested and hopefully complete all necessary elimination before leaving for your day hike! (You DO NOT want GI issues on the trail – a sure way to spoil a hike.) Be sure to drink plenty of fluids the day before and morning of your hike. (And be sure to pee at the last possible second! Note – there are rarely outhouses along the route and if there are, they are usually not attractive. The same “pack out” rule applies to you with respect to toilet tissue etc. You must bury any waste and are, in fact, urged to carry a trowel. So, if you can get the job done ahead of time ….)

Breakfast? Again, keep it light but power packed – oatmeal, or eggs and toast, maybe, a Smoothie if you’re a Smoothie person … you get the idea. Fruit is great for energy on the trail or before, but be careful of it’s effect on your body as well as perishability in a pack. (do you really want to carry that banana peel back down?)

And don’t forget that some healthy recovery fuel within an hour of your hike is super important. Again, it does not need to be steak and potatoes – perhaps a half pb and banana sandwich? The proverbial chocolate milk works (ever tried chocolate almond milk?!) or stopping for a reward treat on your way home. (think about 300 calories) Your recovery food helps your body do just that – recover from the stress of your hike and leave you wanting to go out and up again!

I hope this helps. Please do some research and experimentation on your own. If you have a sports nutritionist in your area, it’s well worth the time and cost to develop a personalized plan. Hopefully you are on your way to many enjoyable hiking experiences so make each as pleasant and rewarding as possible by fueling and hydrating well.

*Leave no trace  

  • Plan Ahead and Prepare
  • Travel and Camp on Durable Surfaces
  • Dispose of Waste Properly
  • Leave What You Find
  • Minimize Fire Impact
  • Respect Wildlife
  • Be Considerate of Other Visitors

And for those of us hiking in Vermont, The Green Mountain Club is a go-to site for all trails Vermont! https://www.greenmountainclub.org

I found this excellent resource. Please give it a look – https://www.gore-tex.com/blog/what-to-eat-and-drink-before-during-after-a-day-hike

FUNCTIONAL TRAINING SPACE

What you REALLY need for your personal fitness training.

Functional is an organic term. Today we embrace the concept of that which works, that which is specifically designed, practiced or identified relative to one’s own experience and practice. Functionality has grown organically to seep into systems of medicine, fitness, alignment and even meditation. So, let’s consider you, your fitness practices, location, equipment and program. Can you trim the fat, so to speak, and make each and every thing you do count, make the composite functional, specific to your own needs and goals, efficient and effective?

Perhaps you gather your gear and block out a small space at your local gym. Or perhaps you are fortunate enough to be able to dedicate a few square yards or even a room in your home to your fitness quest. Let’s run with the latter.

BACKSTORY. Years ago I resigned my position as the Director of Personal Training in a large, fully equipped facility to work with clients in a small but attractive area. Everyone was happy about the move and no one missed the Nautilus machines or other objects of torture, as they were fondly referred to.

The character of my studio changed each year, it seemed, in an attempt to meet the individual needs of each client, their growing fitness levels, newly assumed challenges, and for some, the aging process.

Training was designed to follow the lead of the “functional training” model utilizing combined muscle groups, serious attention to the functional strength of the core – all of it, not just the abdominal muscles – and applying strength, mobility, balance and endurance to the activities of daily life along with both recreational and competitive sports performance.

COMPONENTS OF A HOME GYM. Now, in a new home, I can label a small oddly shaped but beautifully bright area my “home gym.” As I began to equip the renovated space to make it work for me (thus functional) I found it quite exciting to define my fitness needs and the least amount of gear I could use to meet those needs.

NEEDS AND GOALS.

  1. General health and well-being
  2. Strength, endurance, quickness and agility to deal with my Chocolate Lab as we walk, play and maneuver good manners.
  3. Overall strength as well as strength endurance
  4. Cardiovascular fitness: endurance as well as HIIT
  5. Mobility (previously considered flexibility but now reframed as mobility for all populations, especially athletes and those who push the envelope)
  6. Balance in all aspects of physical, mental and emotional living

My current sport of choice is HIKING. (that too will change but I love doing new things and meeting new challenges) So I need hiking-specific training. I also have an active Yoga and meditation practice so my training space needs to accommodate that as well.

EQUIPMENT LIST.

  1. My own body – one’s own body weight is a formidable tool!
  2. TRX
  3. Bosu trainer and 2 Stax
  4. Stability Ball (55 cm)
  5. 6# medicine ball
  6. 5# ankle weights
  7. jump rope
  8. assortment of bands and mini bands
  9. foam roller
  10. Yoga mat, bolster, blocks, strap, blanket, meditation cushion
  11. The outdoors. I rely on roads, woods, trails, rocks, water and snow for aerobic exercise.

(Later? Perhaps a Spinning® bike or Peloton and maybe a few more dumbbells though I rarely train with them preferring TRX and body weight for strength.) As you can see, though there are a number of training tools listed, all fit in a limited space with room leftover for work.

INTANGIBLES. My gym must include identifiable and quantitative amounts of education, motivation, gratitude, specificity, curiosity, compassion and the good sense to dedicate the time. Oh, yes, and that wonderful 4-letter word – PLAY!

What you have just walked through is a functional exercise, one that I did for myself and am sharing with you. Now, it’s your turn.

SUNSHINE AND FITNESS

 

How sunshine affects one’s fitness level is obvious, but significant in definition. It is patently apparent that a good, sunny day puts a spring in our step and lures us outdoors to participate in a variety of healthy activities that might have seemed drudgery on a different day.

The physical advantages to exposure to sunlight include sizable doses of Vitamin D, which is credited to help strengthen bones and inhibit some forms of cancer. Thanks to Wikipedia, I also learned that UV exposure boosts endorphin levels, while simply viewing the sun through the eyes adds to “robust circadian rhythms and reduced risk of seasonal affective disorder.”

OK, so far nothing sounds like new news.

The dangers of sunlight are also familiar. Skin takes a beating with the risk of cancer and premature aging. Though some question the use of sunscreen, most strongly advise being adequately protected all seasons of the year. Furthermore, wearing sunglasses is encouraged – not so much as to appear suave, but to protect eyes that are vulnerable to damage resulting in cataracts and macular degeneration.

Once again, as with so much of what we live with in our personal lives and in the world around us, too much is too much and too little is too little. (When it comes to sunlight, “Conversely, sun avoidance is associated with increased mortality.” Wow.)

Finally, sharing again from Wikipedia, “…a number of public health organizations state that there needs to be a balance between the risks of having too much sunlight or too little.” Not exactly profound, but there again is that word BALANCE.

Leaving these thoughts behind, but ever cognizant of balance, let’s look at the lift a sunny day gives to motivation and energy. Living here in Vermont where a spectacularly clear day is treasured, as much as possible, those who live and work here do their best to adhere to the notion that, should one of those days dawn, rearrange the schedule and GET OUTSIDE! For many, this is why we live here. The scenery is gorgeous and there seems to be a shared expectancy that everyone here wants to actively appreciate it.

(On the other hand, there is a great deal of moaning and groaning when wet soggy days link together or, for some, when sub zero days do the same. In fact, something I personally don’t understand but do honor, quite a few complain of the heat when we hit 70 or above!)

In Yoga, practicing a few Sun Salutations first thing in the morning prepares body, mind and spirit to face the day with clarity and a degree of readiness. Whether the Sun is symbolic or actual, it propels us to move forward energetically which in turn maximizes whatever movement we are practicing and multiplies the gains.

For example, headed out the door for a fitness walk or training run, chances are that when the day is bleak, so too is the outing – a slog that is happily over at the end. On the other hand, if the sun is beckoning, steps are invigorated, faster, more powerful with resulting enhanced fitness and training rewards. Many bodily systems are taxed and, having risen to the challenge, are enhanced. Muscles strengthen, joints protect their range of movement, heart and lungs efficiently handle aerobic and anaerobic tests and even coordination, quickness and agility benefit. Emotionally the activity turns to pleasure, fun (maybe even play) and mentally, thinking becomes more creative and logical. Can we do this without the sun? Sure. We can. But environment is enormously influential as many architects and planners have learned.

Technically it is still spring. In some parts of the country it has apparently come and gone; in others it is still fragile. But the notion of new growth budding and blossoming and all that it represents is a notion to hold dear. Each new morning is the springtime of a day. Each new idea, each new adventure, each new connection is the onset of creativity and ultimate fruition.

Perhaps it is helpful to view life itself as organic and those who seek the sunshine will grow accordingly. While awareness, education, protection and balance are integral to our best experience, so too are enthusiasm and joy.

And then there’s this:

“I have noticed that people are dealing too much with the negative, with what is wrong. … Why not try the other way, to look … and see positive things, to just touch those things and make them bloom?”

― Thich Nhat Hanh

Motivation – possibly the most important tool in your toolbox!

“The future belongs to those who believe in the beauty of their dreams.” —Eleanor Roosevelt  Motivation is possibly the most important tool in your toolbox. Motivation  drives many minutes of each day. It is motivation that underpins major chunks of enthusiasm, fuels the determination to persevere, and keeps one moving on a forward path professionally, personally and simply in being alive.

What IS motivation? It is many things to many people. Motivation can be defined as that which inspires one to thought or action. It can be a basic need for survival or switch that turns one on to maximum effort, performance or creativity. For some, it is extrinsic, set in action by outside influences. For others it is intrinsic, a life force from deep within. For yet others it is the seed from which inspiration is born, the putting one foot in front of another to keep going, or the explosion of energy, power and one’s being to make a quantum leap. Bottom line? I challenge you to pause for a moment right here and define motivation in your own words for your own use.

Type the word into your search engine and you may come up with something like this: Motivation is “the general desire or willingness of someone to do something.” Pretty basic, huh? Enthusiasm is a word that keeps popping up, also goal and sense of purpose. To broadly consider the word, yes, sure, without purpose why would anyone do anything?

As some of you know, I work a great deal with the word “functional.” Don’t you think that “purposeful” comes in a close second? So, if one is motivated by what might work functionally for one’s unique self, wouldn’t it follow that proceeding with a sense of purpose would carry out what is needed to sustain the motive and/or goal? “One way to keep momentum going is to have constantly greater goals.” —Michael Korda

Recently I have been involved with a corporate group doing its best to prepare for a local 5K race. Many in the group have limited experience in doing so and, not surprisingly, the demands of consistent training have taken a hit in the form of disintegrating motivation. Try as one might to help influence another, it is only by embracing the tasks at hand can one succeed.

This is one of my all time favorite photos, taken in 2010 by my friend Jeb Wallace-Bordeur.

This is the time of year to find a variety of motivational signals bounce off each other. A nice sunny day makes us want to abandon responsibility and rush outdoors. Likewise, a cold and dreary day tempts one to table some of the day’s goal-oriented activities – especially ones that require intensity, creativity or physical and mental effort and endurance.

On a personal note, I found myself slipping from some of the structured practices that I know benefit my day. Early morning journaling and meditation was being lost in a few minutes of extra sleep, at home Yoga practice was giving way to lethargy, outings in the woods with my pup were abandoned. Of course, there is solid reasoning behind this – I need that sleep or the woods are just too wet and messy right now. (Besides, the bears are waking up and they’re hungry!)

The results of these failings began to add up and I noticed a general malaise, a sluggishness that is simply not my general demeanor. So, I went back to my own advice: put one foot in front of the other and just do it. Is it working perfectly? Of course not. But at least I am moving. I have resumed my practice of planning each day to include the necessary time to achieve my goals. Even if my mediation and Yoga practices are short, they need to exist to retrain the HABIT, which will ultimately perpetuate  

Because one of my goals is to be ready to hike when Vermont trails open again the end of May, I need to build strength and endurance now. Much to the delight of my dog, we are leash walking dirt roads a minimum of 3 miles a day, adding ½ mile to our one weekly long walk which should give us at least 10 miles by the time the hikes begin, adding at least one straight up climb each week (useful to live near a ski area that is closed for the season), and, for fun and mental flexibility, daily making sure to have plenty of off-leash ball play and some agility drills for both of us.itself.

Do I love doing this? H— no! Some days I think I spend as much time getting the mud off of both of us as we do in the activity. Some days I come home drenched to the skin. Other days, however, I am so happy and feel so energized that the motivation that got me out there has blossomed into enthusiasm, inspiration and pure joy! And, in June, when I want to hit the heights, will I be glad that I’d prepared a strong foundation? H— yes!

Utilizing motivation as a tool or as fuel is a skill. It is also deeply personal. No one can do it for you. A coach or trainer can stand on the sidelines and cheer, shout, badger, encourage, curse, scream, plead or whatever; but, only you, the individual, can do this.

And without that spark of vitality, excitement or energy, what would life be like other than flat, dull, and perhaps boring. (Heaven forbid!) And then there are dreams. Do you have one or more? I certainly hope so. “The future [does indeed belong] to those who believe in the beauty of their dreams.” —Eleanor Roosevelt

 Note, I have no idea where the motivation to write this post came from. I had just returned from a Yoga class, it was snowing pretty hard, I sat down to check my email …. ? lf

YTT. WHAT’S ALL THE FUSS ABOUT?

Yoga Teacher Training has found itself in the spotlight and presumably would be happy not to have done so. This, from a client, just arrived in my inbox: https://www.nytimes.com/2019/04/06/style/corepower-yoga-teacher-training.html?smid=nytcore-ios-share So, yes, even the NY Times has taken a penetrating look into the training of potential Yoga Instructors. 

If you are one of the growing numbers who roll out their mats in a Yoga studio, you have most likely heard a teacher say “I have my 200 hours.” This means that your teacher has undergone a study of 200 hours (now stretching to 300, 500 and 1,000 hours). When you stop to consider how many thousands of years Yoga has been around, don’t you wonder how much one can learn in 200 hours? Other questions arise such as does one really need a certificate to teach? Is the high cost of training suspicious? If I really enjoy just taking classes, do I really need to become a teacher as well?

DISCLAIMER.

I am NOT an expert on the subject. I completed my 200 hours and am currently pursuing an additional 300 hours through the Summers School of Yin Yoga (https://joshsummers.net/school/). My passion is to study. After a long and successful career as a professional ballet dancer and teacher, I transitioned to the fitness industry first teaching pre and post-natal classes as my family was growing, seguing into group exercise and finally personal training. I have participated and competed in a number of sports and have had the privilege of working with a top level cycling coach, thus learning a great deal more about endurance training, nutrition, the systems of the body, and, of course, performance.

And then came my introduction to Yoga, just 3.5 years ago. Almost immediately thereafter I pursued my initial YTT believing that, though I had little interest in teaching, that would be the best resource for learning as much about Yoga in an intensive fashion as possible. Over a year later I completed my training, but in the meantime had found yet more exciting Yoga training which I jumped into with enthusiasm. Let me say here that I am deeply indebted to all the teachers with whom I have studied. (especially Terry Cochburn, Josh Summers and Sage Rountree,). Clearly my personal experience colors my opinions to follow.

Do we need to know all there is to know about a subject before we can teach it? I sincerely hope not! Were that so, a great number of highly gifted teachers would be side-lined. But we do need to be open, observant, and sensitive to the needs of our students, willing to say “I don’t know, but I’ll find out.” We need to leave our egos at the door and lead a lifetime of continuing study so that we can safely care for our students and never cause physical, mental or emotional harm.

YOGA ALLIANCE

Yoga Alliance is: “…the largest international nonprofit association representing the yoga community. We support the integrity and diversity of yoga teaching.” Many of us are products of training that was sanctioned by YA and many of us are members of YA as well.

 

Be on the alert! Yoga Alliance is taking a hit from many sides. Claims range from profit motivation to encouraging a cookie cutter curriculum that can be damaging in some cases. If you’re interested, you will find it easy to check into.

200 HOURS?

Perhaps if a student enters YTT with a background in exercise science or something similar, 200 hours will provide a good foundation. In my own experience, I began with decades of training and professional practice , but little to no experience with Yoga. Yes, I learned many asanas and how to teach them. My 200 hour teacher was generous in teaching the principles of Ayurveda as well. What I was left with was a growing confidence teaching the physical components of Yoga practice, but in awe of teachers who were able to delve so deeply into the other and more spiritual aspects – you know, all about Patanjali, etc. My own training was very generic as my teacher did not want to label her teaching as one school of Yoga or another. I am grateful to her for that.

FUNCTIONAL ALIGNMENT.

Devising a training plan that will pass the judgment of YA for accreditation may be responsible for so many teachers floating about in the Yoga universe, teaching that there is only one way to execute a pose. One of the blessings of my introduction to and work with Yoga for Athletes and Yin Yoga is the understanding that there is no one way to do something, no one perfect alignment. Just as each of us is (physically, mentally and spiritually) our own uniquely designed individual, so our practice must be functionally appropriate for our personal and particular bodies and minds.

The absolute beauty of working with functional alignment is that practice and teaching are ever new, ever freshly creative and energized.

On a personal level, though I have studied and worked with anatomy and exercise physiology for many years, and learned much of the science behind performance, maintenance, injury including prevention and rehabilitation, it was not until I had the good fortune to participate in a basic cadaver lab through Dartmouth Medical School that I was able to connect the dots. Indeed, to be a personal trainer, athletic coach or Yoga instructor, continuing education is a gift as well as a mandate!

$.

Ah, yes. YTT is very, very expensive. Yeah, there’s the old “you get what you pay for” thing, and yes, of course, a YTT teacher should be compensated appropriately for his or her hours and hours of course development, organizing and teaching what may well become life-altering for students, but has the ideal slipped down that proverbial slope to financial opportunity? If we, the students, expect a great deal from our teachers, yes, then, we, the students, should pay them for what they give us. On the other hand, if the YTT presenter considers the work primarily from the point of view of financial enhancement, perhaps he or she should at least try to refocus.

I sit squarely in the middle of the fence on this one as I respect the professional’s need to be adequately paid for the work done, but not motivated by desire to swell business profits. Expertise, I believe, is worth the cost!

Recently I learned of J Brown who has an extensive website, blog, and podcasts. In 2015 he addressed this issue: https://www.jbrownyoga.com/blog/2015/7/pros-and-cons-of-yoga-teacher-training Then just this month he said in part: ““After twenty years of providing yoga teacher training at premium-priced 200, 300, or 500-hour increments, the yoga profession is beginning to reckon with the unintended consequences of relying so heavily on this deeply flawed economic instrument. …The best way to disrupt a failing system is to create something better.” https://www.jbrownyoga.com/blog/2019/4/reimagining-yoga-teacher-training

YOUR PRACTICE.

What do you think? The practice of Yoga is embraced in as many ways as there are people to embrace it. For some it is all about the asanas and fitness, for others it is most instructive with respect to meditation, Pranayama, or relaxation. To still more, Yoga literally links Yin and Yang. It is about lifestyle, balance, medicine and spirituality just as much as it is about strength and flexibility. As you go to your mat, my recommendation is to make your Yoga your own. Whatever upheavals may rage in the Yoga community (and there are more than just ‘200 hour’ arguments!), leave them, for awhile anyway.

Most of all, I encourage you to choose well before you entrust yourself to the teaching of another. Vet your teachers as diligently as you would interview a new pediatrician. Once you are satisfied that the teacher (or, of course, teachers) you have chosen is/are well qualified in areas that are important to you, try a few classes first to be sure you value that teacher’s personality and potential connection. Once decided, go for it. Learn what you can. Question what you will. Practice. Relish. Enjoy. NAMASTE.

One Woman’s Path to Meditation

One Woman’s Path
photo lfreeman 2-22-19

“Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing their mind on a particular object, thought or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.” Wikipedia further suggests that in today’s world, the practice of meditation is being examined as a tool to be used in the rising struggles with mental and physical illness and debilitation.

Happily our medical and philosophical society seems to buy in to the proverbial mind-body connection, and has been doing so for quite a few years. In fact, meditation, once considered a land populated by peculiar and extreme individuals to whom self-harm was a norm, has become a part of everyday speech. Programs abound to guide a huge variety of people to the practice of meditation – from school children to cancer patients to athletes to the elderly, and so on.

But just what is meditation? Is it as vast and unattainable as it appears? I am one of those who prefers an academic approach to any subject. In a lecture, I am the one scribbling madly trying to capture every word being said (and often missing the meaning in the process; yes, I know). I am the one who wants clear definitions. I want to know what skill sets are required and how to obtain them. I want to identify progress and see an end result.

I am but one woman on the path to meditate (or rather meditating along the path) that has but one beginning and one ending – birth and death. I’d like to share a few thoughts. To me, what meditation is NOT, is sitting painfully while disallowing my mind to wander, constantly reeling in my thoughts to a static center. Also, to me, while sitting is centering and possibly calming, it is also energizing. Keep in mind that I am a novice, barely beginning this fascinating and transformative practice, and about as far from an authority on the subject as one can be. But I hope that my musings might stimulate musings of your own, openness and acceptance of what you may already be doing, or even that little nudge to search your own experience for signs of meditation and perhaps bring a practice to your daily life.

  1. I have recently returned from another block of training with my teachers Josh Summers and Terry Cockburn, this one themed as “Mindfulness,” a required module in the Summers School of Yin Yoga teacher training. I emerge from this experience realizing that there are not enough years remaining to me to possibly understand the avenues, teachings and precepts that underpin such broad concepts as mindfulness, meditation, spirituality and right living. But oh what a gift to travel the path in the company of valued guides and understanding companions!
  2. There seem to be unlimited ways to meditate. Let me be clear, I stand (or sit) in awe of the dedicated seekers who spend weeks, months and years, even a lifetime, with their personal guides on the path to meditation, often in unimaginable situations of hardship. For thousands of years representatives of mankind have sought more, have sought meaning, have reached deeply into soul often neglecting body in the process. To me it is irrelevant if the path is marked by The Buddha, Patanjali, Moses, Jesus or any other magnificent leader.
  3. In fact, in my own experience, I am coming to believe that meditation takes on many shapes from a mere pause, to prayer, to sitting on my meditation cushion for a predesigned period of time. For example, as a child I was raised in a lovely and loving Christian religion that encouraged spending a few minutes at the beginning of each day reading a lesson from the Bible and having a conversation with God. Over the years this practice has continued and morphed into various ways to begin each day in some form of stillness, listening, balancing or centering as I prepare for the hours ahead. Is this meditation? Looking back I see examples: as a professional performer, I would stand in the wings before my entrance and pause to collect myself and dispel the fears; before entering the ring I would stand at the in-gate and find moments of calm that united my horse with me; minutes before a client walks in the door to my studio, I pause to be open and sensitive to his or her needs of the day. Are these examples of meditation?
  4. In our training, we learned of both Yang and Yin  styles of meditation, recognizing that there is no right or wrong but that each and both can be practiced. Perhaps I might prefer the structure and direction, the generative aspect of Yang meditation. But the notion of an anchor to stabilize my practice does not appeal. An anchor is cold and heavy, attached to a massive chain, and lands in the mud at the bottom of the waterway. I prefer the buoyancy, grace and freedom of the Yin approach, the Perch to which I might return lightly for stability and the permission to fly away again should I chose to do so. I want something to go back to, but I also want to explore my mental edge and to be comfortable in doing so.

I close with a little story. My morning meditation today prompted me to share these thoughts with you and encourage you to sift through your own experiences. Use them as foundation for what lies ahead, gift yourself with a meditation practice that both comforts and supports as it teachers and expands your horizons. Functional. There’s that wonderful word again. Meditation, mindfulness, introspection, prayer, whatever, need be Functional!

My 20 minute morning practice: I took my seat in front of my wall of windows looking out at the snow covered landscape that lights up with morning color as the sun rises. My dog and I had already been for a walk and I had already had my first cup of strong coffee, so was ready to get down to it. But today, though physical stillness was, as usual, my go-to, my mind was active. So, I decided to “notice.” I noticed the warmth of my sleeping 65 pound dog as she tried to become one with my body. I noticed the increasing brightness beyond my closed eyelids. I began to think that just a week ago I was sitting in a studio doing just this in the company of a dear community.

Then I was drawn back to the present as I noticed that a squeaky toy was being pushed invitingly into my lap. And when that got no response, the toy was crunched repeatedly making quite a racket. Then came the sloppy kisses. Then stillness. OK, I peeked. My Chocolate Lab was upside down with nose and legs in the air hoping desperately for a belly rub. No deal.

I returned again and again to pondering what is meditation? I love stillness – physical stillness helps me find mental and emotional stillness, even if only for a brief time.

Then, without knowing how I got there, I actually was still. I had decided to post these reflections and had then let it go. Also, one of my most useful tools is to return my attention to my hands. Usually they are resting on my thighs. This morning, for perhaps the second half of my meditation period, one hand rested on my dog. When I noticed that this had happened, I settled, honoring the connection with my furry friend and companion, the one who pours loyalty and unconditional love into every minute of my day.

When our metta transitions from self, to those in our lives and finally to all living beings, surely my pup (and yours) are included. When my iPhone timer chimed and I opened my eyes, I saw that my dog was relaxed, pressed up against me, not sleeping, but awake and still. Ahhhh shared stillness.

 

See also earlier reflections on Meditation, Stillness, and a Silent Meditation Retreat, written after a week in the Berkshires with Josh Summers and Terry Cockburn as a student of the Josh Summers School of Yin Yoga. http://lindafreemanfitness.com/2018/09/