Category Archives: Outdoors

FIRST TRACKS. JANUARY 1, 2020


First tracks. Looking ahead at unspoiled terrain inviting your footprints; looking back to see where you’ve come from. Ah, the symbolism is rich, is it not?

Be bold, step out into a place where you’ve not been; be confident, knowing that if you make a wrong turn you can always retrace your steps and begin again.

Don’t forget signs that guide along the way!

Alone or in community the significance is sweet. January 1st is as well. It’s not only the first day of a new year, it’s the first day of a new decade. What will we do with it?

What did we do with the previous one? (begs a recap, doesn’t it?) My own 10 years were packed with personal, professional and athletic challenges and successes, bursting at the seams with change, yet always marching forward on the same path with the same private yearning to be a better and more worthy human being. I need to work at bravery and have found myself well beyond my comfort zone far too often, But, you know what? My comfort zone has grown! And so have my practices, goals, and preferences. Expansive living may be a product of age. Is time flying by too quickly? Yes! I have so much I want to accomplish – but don’t we all? (And, BTW, if I let concerns about aging creep in, I need only remind myself that there are people running for PRESIDENT who are older than me. I’ve got this!)

New Year’s Resolutions may be passé, but setting achievable goals is always in vogue. When I work with a client, I might ask – and why are we doing this? What is your target area? Can you feel your muscles, bones, whatever, respond? Do you understand why this or that is important?

When I teach a Yoga class I might ask what is your intention for this asana, this practice, this day? When I invite someone new into my BCBS hiking group, The Hiking Connection, I ask them to realistically define their hiking goals over the course of multiple months.

As athletes, fitness enthusiasts, parents, and friends it is worthwhile to identify wants, needs, risks and rewards, to set meaningful goals and then do the work to achieve those goals.

There is always a first step, perhaps those first tracks. How relevant is it to lace up your running shoes, walk into a gym, dive into a pool, pump up your bike tires, click into your bindings or step onto your yoga mat.  The rest will not follow until you make that first move, and what may follow just might be the revelation of first tracks into what is unknown.

While this is all poetic and lovely to ponder, it is also a call to action. Nothing, absolutely nothing, will happen unless you do it. (I will forever appreciate the Nike “Just Do It” slogan!) It is not a matter of perfection, beauty or winning. It is a matter of knowing what tools are in your tool box, which ones need sharpening and what others you might need to work to acquire. Making the most of your physical strengths and weakness is only a piece of the pie. Consider motivation, enthusiasm, a positive outlook, the hunger to learn, a willingness to share, the determination to see it through and the wisdom to make good choices.

There were many moments during this past holiday that I thought – It just doesn’t get any better than this. I awkwardly dragged in my Christmas tree, managed to set it up and trim it without incident, then turned off all the lights to sit and soak up the silent beauty.  It just doesn’t get any better than this. I snuggled my 4 grandchildren in a pile of quilts, blankets and pillows for our vacation sleepover making plans for snow play the following morning and giggling over the onslaught of Sophie’s kisses. It just doesn’t get any better than this. I wrapped presents, tying them up with love and thought It just doesn’t get any better than this. I made it a point to pause early each morning with my first cup of coffee and my Sophie in my lap (sort of, she’s awfully big for that but tries) looking out as the day began to dawn and thought It just doesn’t get any better than this. As a teacher sitting quietly observing diverse students in my classes during Savasana, connection palpable, I thought It just doesn’t get any better than this. And today, headed out into the woods with my precious pup, softly crunching new snow under my boots and laughing at her antics as she ran and rolled in the fabulous white stuff, I was convinced that It just doesn’t get any better than this.

May you have many, many such moments in 2020 and may you reach many, if not all, of your goals and carefully structured expectations. Namaste. Happy First Tracks!

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.

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

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

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/

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. 

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.