Author Archives: Linda

BEARS ON THE TRAILS

I love to hike and explore in Vermont and New Hampshire with my Chocolate Lab, Sophie. Our day hikes take us from meandering, wooded brook-side trails to rock face and astonishing summit views. Sophie, not quite 2, loves these adventures and is responsible for my new passion – hiking.

True confession: I am afraid of bears. Yes, I know, I know. Most likely most bears are far more afraid of me – or at least far more reluctant to encounter me than I am to encounter them. But that doesn’t change the way I feel. Hey, there are rogue people, aren’t they? I’m sure there are rogue bears out there in the woods. And more significantly, there are bears in the woods who might be surprised to see me show up or, far worse, a mama bear who might jump to the defense of her baby bear(s).

Perhaps what is significant here is that I know there ARE bears in the woods and on the trails. How do I know this? No, I have not met one – yet. I have seen a bear on my husband’s game camera set up on a trail I use frequently. I have stepped over bear scat and I have read blog posts, seen tv news reports, stopped to read signs posted at State Park entrances, and heard anecdotal accounts of bear sightings, often corroborated by cell phone pics.

Moreover, it seems that the bear population is on the rise here in Vermont. We know this for a number of reasons and because wildlife officials are seeing a rise in the number of calls about incidents with black bears.

Most often bear activity is related to campsites and food. Guidelines and warnings about camping, food handling and storage, discarding garbage and Leave No Trace are easy to follow and involve a healthy dose of common sense.

For those of us who hike with dogs, there is an extra layer of prevention and protection for which we, the human companions, need take responsibility. I would hope that my dog would sense the presence of a bear long before I would and would alert me. I would fervently hope that my dog would not notice cubs and, thinking they are other pups to be greeted and played with, go do so. (Labs are oh so friendly with other dogs, aren’t they?). Disaster would ensue.

So, here’s what I do. I carry a leash in my hand if Sophie is off leash and, if I see her go on the alert or look skittish about anything, I call her back and snap on the leash until I know the coast is clear. Of course, things could get out of hand quickly but this is a start.

If I am anywhere near a campground or picnic area, I keep her leashed – especially if I am near the dumpsters. (Leashing your dog is often posted in this type of area anyway.) Following the advice of a friend, I have ordered a bear bell for Sophie to wear and may put another on my pack as well. On the other hand, I keep up a running conversation with my girl anyway, so I’m sure we give warning!

Here, as is often the case, awareness is the best policy. Though it may be tempting to zone out on a remote trail, perhaps it’s best not to.

Shared below are some words of advice from Vermont’s Green Mountain Club as well as a helpful link to yet more tips. Hike on!

WILDLIFE – Green Mountian Club August 2, 2018 Black Bears–Bears have become more active around Long Trail campsites and trails in the last few years. In areas with posted bear warnings, please follow a few basic steps:

  • Keep dogs leashed.
  • Do not feed or approach bears.
  • If you encounter a bear, make noise* and back away slowly. Do not run.

 Another GMC post says this: Bears are becoming more numerous and more active. Though usually shy and unaggressive, bears that have sampled human food can become dangerous, putting their lives at risk. Help bears stay safe: If you encounter a bear, stay calm, keep eye contact, talk to the bear in a conversational voice*, and back away slowly. Do not run. Do not feed or approach bears. Report bear encounters to the GMC.

(Note: there does seem to be a discrepancy about making noise or a conversational voice, but it is agreed not to turn and run.) It is also important to consider other wildlife… MOOSE – Moose tracks and droppings can be seen throughout the trail. While moose look similar to deer, they can be extremely dangerous when irritated. If you see a moose on the trail, do not approach it. Wait for the moose to move on before continuing. They are particularly territorial in the fall during mating season. Their eyesight is very bad so the recommended strategy if a moose charges you is to try to put a large tree between you and the moose, remove your pack and make human noises.

And the link: https://www.ripitenergy.com/beware-bear-10-safety-tips/

TO HIKE-Random Reflections on Dayhiking in the Northeast

 

To hike: “to walk a long distance especially for pleasure or exercise: to suddenly increase the cost, amount, or level of (something)” merriam-webster

with Sophie on Mt. Worcester, Vermont 2018

UP-Perhaps it is because I live in Vermont, to me to hike means to go UP, i.e. “suddenly increase the … level.” I somehow associate the long slogs through wooded areas with trekking, or hitting the trail. I like to do both but I especially enjoy the challenge of climbing the rocky segments of a steep trail – as long as there are some good hand holds and I don’t look down! Interestingly, though I do gaze in awe at the view from the summit, that’s not what attracts me to the hike – it is time with my BFF, Sophie, my Chocolate Lab, and the process, the journey. Hiking is such a metaphor for life. And, as I add the years, I accept the slower pace, the digging deeper for strength and endurance, the need for focus and the attention to balance. In fact, I realize my personal hiking challenge is not fitness, it is footing. Again, such a metaphor for life!

SEQUENCE: Prepare-Up-Pause-Down-Recover-Repack

A hike begins weeks and months before it actually happens. (Rather, a successful and comfortable hike does.) All the elements of training for athletic endeavors apply to hiking as well. Deliberately enhancing fitness in all its aspects including nutrition over duration – not just packing an energy bar for the top – programs a better experience on first and subsequent hikes. (Here I write of day hikes since through hiking is an entirely different animal.)

Preparation also includes researching the trail, planning for emergencies and changeable weather conditions, putting into practice safety concepts (letting people know where you are going, when you anticipate returning), packing your pack. Note: cell phones are great but here in Vermont there is limited service. Find alternative apps, etc. And, please observe cell courtesies in the presence of others.

Up often includes a preliminary portion of the trail that is either through the woods or along a path leading to the climb. It is a good chance to warm up (and, if hiking with your dog, spend a few minutes with some “pay attention to me” on-leash reminders). It is a time to gather thoughts and energies for what lies ahead. I don’t know about you, but I find that if my mind wanders, I might also wander – maybe even off trail. I may slow down or become careless with my steps. Then there is the chatter. I talk to Sophie – a lot. When hiking with friends I am tempted to chatter away. Stop! I need to remind myself! Value the silence sometimes. FOCUS.

Pausing at the top is a must! For many, this is the entire purpose of hiking. For others it is a perfect lunch break, rest or photo op. Note: if hiking with dogs or children, beware of fragile vegetation at the summit or potentially hazardous drop offs. Safety and consideration always rule.

Down is my least favorite direction to travel. Roots, loose dirt or rocks, muddy or slick surfaces and sometimes huge steps are as much of a challenge to me as navigating a stream crossing. (I admitedly defer to descending purposely on my butt!) This is definitely not the time to relax and assume that the work is done.

Recovery is too often neglected. There is the immediate recovery of post hike refueling and rest at the bottom. Perhaps a change of clothes, especially foot wear, and a few stretches before getting into the car would be smart. Depending on the challenge of the hike, active rest the following day might be the ticket. Not to be underestimated, sharing the story of a hike, posting on FB, journaling or simply reviewing the experience is instructive, pleasurable and restorative.

Repack. Aha! Here’s the trick! First unpack and dry out anything damp or wet. Then either repack for your next adventure, lay out your necessities, or make a punch list for the next time based on what you may have needed or learned on your most recent trip. Remember those moments on the trail when you said “I wish I had …?” Now is your chance.

Sunset Ridge, Mt. Mansfield,Vermont

COURTESY-Yes, there are trail courtesies and, as with most good manners, they are all about consideration. Leave No Trace (essentially pack in/pack out, https://www.greenmountainclub.org/hiking/leave-no-trace/), greet other hikers pleasantly and step aside as the situation dictates (some feel the uphill hiker might chose to allow the downhill hiker to proceed while others feel one should always concede to the uphill hiker-so perhaps let the situation dictate is the better rule), offer assistance when called for and, of course, observe stewardship of the trail and surroundings.

GEAR-Oh, so much to say about gear! Choosing the right gear is very individual and usually based on experience and conditions. Hiking the more popular mountains in Vermont I am always astonished when I see folks leave the parking lot to head up wearing sandals or fashion tennis shoes and carrying – nothing. There is no need to reinvent the wheel on a packing list so please, if unsure, look for advice from those who have been there/done that. (The Green Mountain Club or the Appalachian Mountain Club are always good resources. For example: https://www.greenmountainclub.org/the-long-trail/trip-planning/) Note: some readers live in other areas of the country so, of course, utilize a local hiking resource. But if and when you visit Vermont ….

The basics are obvious: appropriate attire including several layers, one of which is waterproof, good shoes or boots (often personal preference here – I like trail runners for the most part because I opt for traction and flexibility but my ankles sometimes call out for higher boots, etc), poles, and a pack. Note: when I hike the Whites or with my friends, I am the only one without poles. In the past I have cited my need to have hands free for Sophie. Now, with my new vest that easily snaps in folded poles, I have a pair on order. When I hike on easier day hikes in Vermont, I see many without poles. Good to have options! Oh, and BTW, Ultimate Direction now makes poles with 2 levels of handgrips that so easily address the dilemma of uphill and downhill https://ultimatedirection.com/fk-trekking-poles/.)

Speaking of Ultimate Direction, it is a company I have just discovered in my search for the perfect pack. I lug a lot of water on my hikes because of Sophie and those water bottles are both awkward and heavy. I bought a nice one from Orvis that includes a top for her to drink out of, but again it is awkward. (Hate it when I bend forward and the water bottles drop out and hit me on the head!) And, yes, I know, Sophie should carry her own – but I hate to interfere with her freedom to explore when it is ok for her to do so and I certainly don’t want to affect her balance when scrambling up or down steep rocks. Better me.

Now about that pack …

LOVE this vest from Ultimate Direction!  

https://ultimatedirection.com/adventure-vesta-4-0/ While I understand that there are many excellent products for far less money, after having tried and returned several varieties, this is the one that works for me. (besides, I ordered from Amazon and had lots of extra Amazon dollars to put towards) I’ll let you click on the website for the details, but here’s what I carry comfortably and securely (summer hiking season): for Sophie, I fill the bladder, remove the hose and carry a soft folding bowl, treats and several edible nutritional bones for her lunch break; water for myself in the front bottle, electrolyte powder to add, energy bar and/or food, cell phone (hoorah – this is the only pack/vest I have found that accommodates iPhone8+ in front!), rain jacket, wind jacket, extra layer if needed, gloves if needed, head lamp (needed or not), wallet, whistle, map, ibuprofen, bandaids, dry socks, sunglasses, sunscreen, insect repellent, and the kitchen sink. Just kidding. I can snug down the pockets and snug up the fit so this vest, parts of which are water repellent, is like a second skin and carried higher on the back which prevents lumbar fatigue and protects balance. Yeah, I know, this vest is designed for women ultra distance trail runners. But hey, if it works for them, surely it works for me.

 

I always wear a baseball cap and my RoadID bracelet with emergency contact info; states that I am hiking with my dog just in case…and Sophie’s collar sports her name and a phone #)

 

TRAILHEAD-The trailhead is the beginning and the end of an out-and-back or loop day hike.

useful resource for running or hiking

It marks both anticipation and accomplishment. Adventure begins here; memories are saved. A day alone or with friends, physical exertion, exhilarating views, woods, wildlife, time, and then well-earned fatigue are all to be had for a hike. Won’t you plan to visit a trailhead soon?

The Whites – New Hampshire – Mt. Moosilauke, 2018

YOGA IN THE OUTDOORS 

Take your yoga mat outside and sample the benefits of a practice limited only by your personal curiosity, creativity and awareness.

When several clients asked for a yoga practice in the garden, I needed to do a little research. What I learned began with the fruits of that research but developed by experience. One thing I know for sure is this – please, if at all possible, practice outdoors – grass, deck, dock, park, beach or woods – take it outdoors!

SPACE: Create a safe space. For added comfort or stability, you might want to use 2 mats. Practice early in the day if heat or humidity is a concern and, as always, protect your skin from harmful UV rays. Hydrate frequently as both sun and air may increase fluid needs. Know your tolerance for insects and possible poisonous plants. Know your neighborhood. Be savvy and secure.

MEDITATION: Some believe it easier to meditate in the outdoors. Clear air helps to clear the mind or to acknowledge thoughts with clarity. There is simplicity and sweetness in being.

SENSUALITY: Both stillness and movement are deepened by enhanced senses of sight, hearing, touch and smell. Changes in air quality over the time spent in practice are palpable; air movement touches the skin as a reminder that the world is always in motion. Bird song accompanies asana and provides easy focus for meditation. (Depending on where you practice you might hear city sounds or water rolling, crashing or babbling.) While plants, soil and trees exude smells of their own, the very scent of freshness is real. Practice yoga, practice meditation, practice balance, practice awareness.

BENEFITS: Practice becomes more expansive as you breathe deeply, reach upwards and outwards in inexhaustible space. Connection with the earth encourages groundedness, stability, security, and a sense that you are a piece of a larger whole.

ASANAS: What fun it is to explore the many yoga poses that connect with nature. For starters try Rabbit, Deer, Bear, Lizard, Eagle, Mountain, Tree, Lotus …

Practicing outdoors stimulates a sense of gratitude for what is. “Grant me daily the grace of gratitude, to be thankful for all my many gifts, and so be freed from artificial needs, that I might lead a joyful simple life.” (Edward Hays)

FIT TO TRAVEL

Staying fit and healthy while traveling takes planning, creativity, a dose of discipline and the belief that it’s better to choose well whether activity, food, drink or sleep. To top it off, one also needs the firm resolve to follow through in spite of inevitable game changers the traveler faces along the way.

When a client comes to tell me that he or she must cancel appointments for a few weeks because of travel, there is that unmistakable look of panic – the fear that all will be lost, the tenuous grasp on fitness will be loosened at best and broken at worst. Strict adherence to a training plan may be efficient and effective, but sometimes routine must step aside to allow for other priorities.

In today’s world of travel, there are gyms in hotels, classes in every locale, pools, treadmills/ellipticals/indoor cycles, climbing walls, and personal trainers around every corner. Or for the independently motivated, there are travel yoga mats, tubing, dyna bands, and a plethora of easily packed exercise equipment to tote along and then, hopefully, use in the comfort and privacy of one’s own lodging.

PLAY – integral to a healthy, balanced life!

But, frankly, I usually tell my clients to take some time off. Mix it up, move out of their training routines and schedules and live life healthfully, actively, playfully and differently. Perhaps they need some extra R&R and this is a good time to get it. Perhaps they need to transpose their workouts into recreational activities. What better way is there to see a city, explore parks and trails or reunite with friends than walking? Maybe there are seasonal sports to sample or hours of sheer leisure to enjoy and unwind the knots of a hectic lifestyle.

Let me share my personal story. I have just returned from a 9-day road trip that, on the surface, flashed caution lights. I planned carefully, packed my car, and headed out with my 21 month old chocolate Lab to drive a total of 2,000 miles, attend a wedding and a family reunion (typically mine fields of over- indulgence and inactivity) with the added stress of not knowing how my pup would behave for hours in the car (though I generally take her everywhere with me and she loves it, but …) and multiple nights in hotels, around strangers, and on leash.

The trip was fantastic and I returned with beautiful memories, renewed energy, and little if any loss of my personal fitness. Here’s what I did:

  • Packed a cooler with foods and drinks for my pup and me that would save me $ and never leave me in the lurch facing a vending machine or unacceptable menu.
  • Stored my running shoes under the driver’s seat so that I could stop frequently, change shoes and take my girl for a significant leg-stretch. I had researched dog parks, State parks, and hiking trails ahead of time and detoured to take advantage of those that looked like fun.
  • Instead of eating out alone, I found a Whole Foods and chose what I like to eat, returning to my hotel room to share the time with my dog and thus enable more time to explore outdoors.
  • When attending fabulous events with equally fabulous foods, I enjoyed it all reminding myself to truly taste and carefully choose what I genuinely wanted. Most often I found that my honest choice was to indulge in the company of friends or family whom I seldom see and honor that visit above other indulgences.
  • Explore. Explore. Having a pup who needs a lot of exercise is a great benefit! With just a little effort – asking the hotel staff, searching the internet, checking out pamphlets, etc. – I found miles and miles of trail systems, places to take my Lab for a swim or to play with other dogs, even a county fair ground where I could walk her early and late each day and watch the sun and/or moon rise over the nearby lake.
  •  Take advantage of others and do as much visiting as possible outdoors or on the move. Association is fickle and fun. Looking back I know I will remember a conversation with my brother on a trail at Deep Creek Lake State Park in Maryland, or driving around looking for the trailhead where I was to meet my son, his wife and buddies at one of the fantastic Cleveland Metroparks, but missed and then found it the next day only to get drenched in a cloud burst several miles from the car. You get the idea.

If you must, here are my basic recommendations:

  1. Catch up on sleep that you can’t get at home.
  2. Begin each day with a few basic exercises. I love Sage Rountree’s recommended 6-4-2: 6 positions of the spine, 4 movements of the hips, and 2 core exercises.
  3. Never sit in one position for longer than an hour. If driving, stop the car and get out even if only to stretch but preferably to walk. If at a conference or seated dinner, you can always excuse yourself to go to the restroom!
  4. If you are able to do so – walk, walk, walk. Wear appropriate shoes.
  5. Drink LOTS of water and use your privilege of choice when selecting edibles. You already know what’s best for you and just simply say no to what is not. If eating out or even when served at an event, it is now easier than ever to specify dietary requests. If you are vegan or vegetarian, you can probably get what you want. If not, just take a good look at what is available, eat what works and leave the rest. Rarely does anyone else care or even notice what you eat or drink – or do. For your health’s sake, you just might want to pass on rich deserts or heavy foods since your digestive system may be a bit compromised by travel.
  6. Did I mention drink lots of water?! Now is not the time to over-caffeinate either. I easily fall victim to ordering just one more coffee on long drives. There are options. (I need not address overconsumption of other beverages nor warn of the need for designated drivers in your party. You already know all there is to know about this one.)

 What is the bottom line? Play is oh so important to a happy and balanced lifestyle. When you have the chance, go play. Ditch your training for a designated period of time – then return to it with fresh enthusiasm and a clean slate – one on which you will write strength, endurance and flexibility gains. Trust me. 

REVISITING JANUARY 1st

Spring – somewhere

Are you on track to reach your personal and professional goals?

One-third the way through 2018 is a good time to check in with goals inspired by January 1st. An honest assessment of where you are right now can be boosted by a look back into your personal history. In a society in which one is encouraged to look ahead, move forward, set the bar higher, plan for tomorrow, it is also helpful to underpin expectations with snapshots of past performance and recognize possibilities.

In the short term, looking back to January 1st is one step. This year I posted each client’s goal on my waiting room bulletin board. Some goals are specific and some are general but already many have been met: my skier has exceeded his goal of 90 days of skiing, my yoga wannabe has included more yoga classes, others are noting measurable changes in fitness, and others have begun to anticipate summer activities. Some have just plain forgotten….

Then there is another aspect of goals – often they assume new shape and new purpose. That’s ok too. Simply making a goal helps to focus on what is both desirable and important at a particular time of one’s life. Doing nothing is simply not a good idea.

There is much to be said about the present, acknowledging the moment, neither mired in the past nor wishing for the future. However, there is value to considering history. On a micro level, remember the 5k you ran at Thanksgiving or the mountain trail or century ride you completed last July. Looking back a little farther remember the journey through a rehab, recovery from childbirth, or time away from your regularly scheduled fitness practice. In each event, despite struggles or disappointments, you made it. And you carry with you the nugget of knowing that you did!

Lessons learned from the past are certainly helpful building blocks for the present and future; but perhaps even more significantly, the emotional and intellectual gems are what need to be treasured and revisited.

Nothing marks time like the growth of a child or pet. But there are signs of growth all around each day. Perhaps it is simply a sign of approaching spring.

Perhaps it is the physical ability to dig a little deeper or stretch a little farther or lift a little more. Perhaps it is the spark of purpose that ignites new goals or broader horizons for the days, weeks and months ahead. The key is to acknowledge growth and to gain courage from it.

Of course it is imperative to be thankful for what you have right now, but it is also imperative to know that what you currently manifest is organic. While energy seems to ebb and flow like the tides, it is alive and as much a part of our being as our bones and muscles.

Yesterday in a yoga class we practiced quite a few twists. Our teacher reminded us that in Ayurveda, spring is the season of Kapha – of earth and water. (Mud season?!) So we practiced twists to stir up the sluggishness that Kapha signals. What a great metaphor for daily life when twists and turns force departure from planned paths and schedules. How many times have you noted that “things worked out for the best” or that some better way resulted?

Was it Einstein or Mark Twain or someone else who said: “The definition of insanity is doing the same thing over and over again and expecting different results”? This is an often overworked quote but oh so true. Once again history plays a part.

Bottom line here? Use past experience to support present actions, and guide and sustain the future? I don’t know what will work for you, but today is a good day to pause to revisit your goals then move forward with gratitude for what is past and hopeful enthusiasm for what is yet to come, while savoring what is.

Pausing, savoring, and looking forward.

 

Put a SPRING in Your Step

 

Transition mindfully from winter to spring and your fitness, health, performance and well-being will be the better for it.

Snow on the ground; spring in the air.

Wherever you are in the United States; wherever you are in your periodized training plan; wherever you are in years, – you are at the junction of winter/spring. In some areas the seasonal change is abrupt. In some areas it is difficult to identify because it looks an awful lot like winter yet. Some training plans are stalled because of winter’s residue, while snow sports enthusiasts are squeezing the last days out of an unusual season. Whatever  the case may be, the transition to warmer weather and longer days is inevitable.

Transition from day to night.

Perhaps the important word here is transition.

Transition suggests change, of course, but also a mindful or meaningful or deliberate change. There is a move involved, to be sure, but it is more a journey or passage or metamorphosis. Transition also suggests growth.

Parker Palmer, (writer, speaker, educator, activist) writes: “There is a hard truth to be told: before spring becomes beautiful, it is plug ugly, nothing but mud and muck. I have walked in the early spring through fields that will suck your boots off, a world so wet and woeful it makes you yearn for the return of ice. But in that muddy mess, the conditions for rebirth are being created.”

Yes, spring is messy. In fact, transition is often messy. But how often does one lose a job, move unwillingly to a new area, or be forced to give up a sport or activity for one reason or another, and find that what subsequently follows is even better, more suitable or brings more pleasure?

Perhaps more than any other season, spring brings with it a freshness, a feeling or anticipation, a hope. Longer days, warmer sunshine, bird song, softer breezes whisper optimism. Promise may be a better word – promise of the freedom of shedding layers and picking up the pace; promise of the health-giving benefits of green growth, outdoor exercise, fresh produce; even the promise of summer’s vacation, days off, time for recreation and relaxation.

Looking past the “mud and muck” one looks up. And the body responds. Sluggishness disappears as play

Play whenever possible.

enters the picture, activity becomes choice instead of must-do, and every body becomes lighter, more agile, energized.

Approach a transition purposefully, cognizant of potential discomfort or unexpected effort, and that transition just might bring about change that energizes and, literally, puts a spring in your step.

GO TO THE HEART OF THE MATTER

HEART. Synonyms include core, mind, soul, spirit, compassion.

HEART. Defined in part as a muscular, blood-pumping organ; the center.

To keep your heart happy is to keep it healthy, strong and efficient. Sure, genetics play a role, but so does lifestyle. What you eat, how you exercise, how you relate to the world around you and how you love all affect the health and well-being of your heart.

Get the idea? This is one enormous, vast subject – researched, discussed, cheered, cajoled, and handled with care in more ways that one from poets to scientists, athletes to teachers, and Hallmark to the American Heart Association.

Physically, the heart as a muscle, needs to be exercised. It needs to be clean and lean and function with strength and precision to keep the body supplied with blood, oxygen, nutrients and life support.

Emotionally the heart that is open, generous and kind guides a life lived with enthusiasm and joy.

Blurring the line between the two, it is well-documented that stress, anger, depression and a host of negative thoughts and behaviors are as destructive to the heart as inappropriate ingestion of food, drink, drugs or inappropriate amounts of physical taxation.

But today, on the eve of another Valentine’s Day, consider this. Life is challenging, to be sure. You and I will experience difficulties, loss and great sadness. You and I will also experience inexpressible joys, pleasures and giggles. You and I are human.

As human beings, then, let us celebrate what is central to our being, what drives us, sustains us, encourages us and loves us in return. BLESS YOUR HEART.

Yoga for Athletes, Sage Rountree

Once again I am headed to Kripalu for another Yoga for Athletes workshop with Sage Rountree. It is impossible stay current with the ever changing, exciting and expanding body of information flooding the fitness world. We need help sorting out the new findings and choosing that which is specific to our own individual needs whether we seek health and well-being or athletic achievement.

Rountree, the author, is prolific. Her books are direct connections to her wisdom and work. I encourage you to take a look.

Sage Rountree is a smart and personable athlete, business woman, wife, mom, coach and teacher. Rountree has put Yoga for Athletes on the map and made her practice and the science behind it available to everyone. She likes to quip that Yoga for Athletes is for “tight and tired people.” Her books are not only readable and easily understood, they provide tangible mentoring for anyone’s individual practice.

As a fitness professional, I consider anyone who intentionally exercises to be an athlete and therefore recommend to all my students and clients ALL of the writings, videos, workshops, classes, and website (http://sagerountree.com) of Sage Rountree.

To understand the importance of Yoga for Athletes, read:

The Athlete’s Guide to Yoga: An Integrated Approach to Strength, Flexibility, and Focus Feb 1, 2008

The Athlete’s Pocket Guide to Yoga: 50 Routines for Flexibility, Balance, and Focus Jul 1, 2009 …is a handy collection of practices for those times when you really don’t want to develop your own and just want to follow the dots.

Though I love all of Rountree’s books, perhaps my favorite – or at least the one I go to most often whether teaching or snagging time for my own home practice – is: Everyday Yoga: At-Home Routines to Enhance Fitness, Build Strength, and Restore Your Body Jun 4, 2015

There are plenty more where these came from as well. Rountree, after all, has been there/done that as competitive runner, cyclist and triathlete. See also: The Athlete’s Guide to Recovery: Rest, Relax, and Restore for Peak Performance Apr 1, 2011

Racing Wisely: A Practical and Philosophical Guide to Performing at Your Personal Best Aug 8, 2013

Lifelong Yoga: Maximizing Your Balance, Flexibility, and Core Strength in Your 50s, 60s, andBeyond Aug 1, 2017 NOTE: this book is coauthored by Alexandra Desiato, long time associate of Rountree.

The Runner’s Guide to Yoga, 2nd Edition Oct 24, 2017. NOTE: this is an updated version of one of Rountree’s excellent Runner’s Guide to Yoga originally published 2012 – perhaps the best go-to book of them all for all athletes.

To learn more, go to http://lindafreemanfitness.com/2016/02/ where you will find a post of my initial encounter with Sage Rountree at Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. This article was originally published in the Rutland Herald and Times Argus, Active Vermont page.

[All books are available at Amazon or through your local bookseller.]

INTENTION

Whether unrolling your yoga mat, unzipping your gym bag, lacing up your running shoes, clicking into your pedals, or tapping ‘start’ on your fitness computer of choice, what is your intention? Why are you about to do what you are about to do?

For many years I have urged my students to define their goals, be able to explain to themselves just why they are trying to manage heart rate, increase flexibility, build strength, achieve quickness and agility. Furthermore, what is the purpose behind each training session, each exercise? OK, you might be trying to tweak your fuel, increase your sleep, include Yoga in your training – but why?

Of course there is science behind all of it, but perhaps the more significant element might be why do you WANT to do___________________ (fill in the blank)?

Are you seeking happiness? According to Bridget Jones in her Diary, ‘Happiness does not come from wealth or power, but from the attainment of reachable goals.’ (paraphrased)

Each January 1st I ask my clients to hone in on a goal or two for the coming year – specific and attainable. This year the stars came out and I was able to post an entire board of wonderful, meaningful and achievable goals.

There were specific goals such as more ski days this year, prepare for knee replacement surgery, develop a home Yoga practice, improve my golf game, mountain bike 3x per week, improve posture, ride the Kelly Brush Century, hike some of New Hampshire’s 4,000’ers, run a faster 10k.

There were generalizations such as enhance balance, maintain ability to work in the woods, continue with personal training, increase arm strength, build core stability.

I received a card that read: “Live with Intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you like. Live as if this is all there is.” (Mary Anne Radmacher)

This morning I attended a Yoga class that was packed to capacity. It was sheer joy. Our mats were nearly touching and our limbs moved through space with the exquisite awareness of our neighbor’s nearness. Cognizant of each other’s tiniest movements and aware of each subtle nuance and breath, I felt as if I sank ever more deeply into my own practice, my personal and individual experience.

I had entered the studio thinking that my Sankalpa would be something along the lines of practicing more expansively, enhancing strength and balance, moving fully extending my flexibility and skills as I stretched my heart and mind.

And then it shifted. My intention became itself – simply to practice with intention. And to share the 90 minutes with those with whom I also shared space, and oxygen, and the practice of Yoga. Lovely.

As I ponder the concept of intention, I think that Confucius had it right way back when … “Wherever you go, go with all your heart.”

LINKING THE HOLIDAYS TO YOUR TRAINING PLANS

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

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

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

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

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

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

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

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

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

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