Author Archives: Linda

TRANSITIONS

Life is not a toggle switch. Exempting trauma, accident, lightening strikes and the like, life seems to plod or race from one stage to another, but always with some sort of modulation. Though arrival at the next event is the goal, perhaps it is in the interim, the preparation, the transition, that life is experienced authentically.

Transition, by definition, is a change from one thing to the next, either in action or state of being. Transition in writing connects and relates. Transition, according to one source, “is awfully reassuring in its tidy reliance on regular forms.”

Transition may conclude or recover from what came before and turn focus and energies towards what is to come. In music, in labor, on birthdays and anniversaries, there may be pause, pain or celebration, but one moment leads to the next by way of transition.

Seasonal changes speak volumes without words. As I write this post, it is the Autumn Equinox 2019. Equinox. Equal night. The sun shines on the equator and the length of day and night are approximately the same. Balance.

Today did we turn off summer and turn on autumn? I think not. This morning I took a few pictures of my gardens, loving the richness of color and the integration of signs of autumn, fallen leaves among the remaining blooms. Nature defines transition by the juxtaposition of the good with the bad, the colorful with the bland, the new with the old.

In Vermont we love to enumerate more than four seasons. We need to do so to recognize all the transitions that are normal because they are not normal. When images of autumn fade: foliage, pumpkins, corn mazes, harvest dinners, there’s space before the Winter Solstice. Stick season. When snow melts and rivers overflow, before fragile signs of spring appear, we endure mud season. (well, actually there are usual several mud seasons throughout the year but we don’t like to acknowledge them) June, when we’d rather be thinking of weddings and camping trips, Vermont can be cold, windy and rainy. The only thing certain, is that the next season will arrive and that there will be undesignated space before it does so.

Seasons teach us life lessons. Letting go of the past and moving on can be heartbreaking or exhilarating. While we honor the past for joys and sorrows, skills to progress and experience to rely upon for future challenges, we recognize that each step has led us to where we are now. We are grateful for the textured fabric of existence that weaves a piece of great beauty. We are reminded to protect and to give back.

“One always has to know when a stage comes to an end. If we insist on staying longer than the necessary time, we lose the happiness and the meaning of the other stages we have to go through. Closing cycles, shutting doors, ending chapters – whatever name we give it, what matters is to leave in the past the moments of life that have finished.” Paulo Coelho

In transition we must let go, hover suspended in physical, mental and emotional space. Rather than trapped amidst paradoxical demands, life in the midst of transition allows for renewal, regeneration and balance. Like a dry sponge soaking up water we are made ready to move forward with energy, enthusiasm, positivity, expectancy and grace. We don’t want to jump ahead so quickly that we miss the experience of step-by-step transition. In fact, we don’t want to miss a thing.

“Ten thousand flowers in spring, the moon in autumn, a cool breeze in summer, snow in winter. If your mind isn’t clouded by unnecessary things, this is the best season of your life.” Wumen Huikai, “The Best Season”

The Role of Optimism in Fitness, Life and Longevity

Optimism – define it as you like, but in general it’s about hope, confidence, positivity and the expectation of a good outcome. Are you an optimist? A glass half-full kind of person? Perspective.

Is the cloud cover disappointing or fabulously interesting? Camel’s Hump 9/2019

Pausing for a moment, let me suggest that we are not talking about a Pollyanna, nor are we talking about the person who claims he or she has never had a problem or the couple that has never had an argument. You’ve heard that, right? No, we are talking about the person who rides the highs and lows of daily life anticipating that the mixture of challenges and successes serve to enrich the overall quality of one’s life and that in the long run, a positive outcome is possible. Perhaps an optimist simply finds nuggets of good buried in the messy business of living in a flawed world and assumes that those nuggets will ultimately grow to satisfy all needs, wants and hopes. Or perhaps the optimist is one who truly believes he or she can be an effective part of the solutions so sorely needed. Vision.

Mist or Magic? Mt. Abe, July 2019

Looking at optimism from a health and fitness perspective, it’s easy to see how a positive attitude, a willingness to put the effort into caring for one’s body through exercise, nutrition and appropriate lifestyle choices, improves the odds of dealing optimistically with health or performance trials that are sure to appear along life’s journey.

Of course, reason also factors in. It would be unfair to embolden an average runner, for example, by saying “of course you can qualify for Boston,” when the poor athlete has only run a community 5k; or to dangerously send someone off ill-equipped or unprepared on any adventure with the tired assurance of “oh, you’ll be fine.” But, and this is a big BUT, if you define a goal – even one that seems a bit of a reach – and pursue that goal intelligently, mindfully and with a huge chunk of energy and determination, expecting good results, then to be sure you are guaranteed an encouraging journey with results that far surpass not having tried or slogging through.

Much of this is common sense. Now, let’s look at the longevity issue. Just days ago a study was published that puts teeth into the claim that optimism actually does something great, in fact, it contributes to longevity. Moreover, as optimism contributes to extended years, clearly, quality of life is affected and those added years are good ones. Significantly, this study is no slouch. We’re talking research based on 69,744 women over 10 years and 1,429 men over 30 years. Be sure to go to: https://www.sciencedaily.com/releases/2019/08/190826150700.htm

Perhaps the Dalai Lama XIV put it all in perspective when he said: “Choose to be optimistic, it feels better.”  Now it’s your turn. What do you think?

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