Avoiding the Exerciser’s Hangover

What is the one thing you do everyday that when you don’t do it, something in your being feels… off?  You probably have several things that just need to happen for daily life to feel… right.  Health and productivity guru Chalene Johnson might call these “intrinsic priorities,” things you feel you must do but do almost without thinking, things that will happen almost without you having to consciously plan for them.

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For me, it’s pretty simple:  brush, floss, Shakeology, and movement.  Are you at a place in your life in which movement is a necessity?  Not an I-know-I-ought-to-do-this necessity, but an I-feel-physically-wrong-when-I-don’t necessity.  If your answer is yes, fabulous!  What a healthy place to be… mostly.

Say what??

Notice that the word is “movement,” not exercise.  Those who love exercise can easily become as addicted to it is just as others are to french fries.  A little healthy moderate exercise becomes forays into also-healthy high intensity interval training (HIIT), which might be pushed into extended lactate-threshold training, and then done too often (more than 4 days a week for HIIT)  it becomes over-training.  A vague flue-like feeling sets in.  A feeling of just being… off.  Your limbs may feel heavy, and movement feels kind of… wrong.  That, my friend,  is an exercise-craver’s hangover. Image

The cure is simple:  keep loving exercise!  Do what you love, but dial in a low-intensity day of movement each week, not just cardio-vascularly but also muscularly. Competitive athletes do this.  Even hard core at-home exercise programs like P90X and Insanity include a periodized day of relative rest!  Give your body one day of lovely gentle movement, without over-stressing it.  Think of it as an easy cross-training or cross-focus day.  Depending on your current training, that could be a hike in the woods or a paddle in a kayak.  For some, it’s as simple as working in the garden or doing yoga. For a cycling enthusiast, maybe it’s an easy spin for a latte’!

The point is, your goal is to make movement one of your daily intrinsic priorities. Keeping in mind how much intensity you’ve had in your week and planning the day on which you’ll need to be a little more gentle will help keep movement feeling… right. 🙂Image

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Pencil and Pedals Ready? Northwest 2013 Cycling Rides for Your Calendar

Cycling with friends is fun and motivating. Grabbing your friends to cycle with crowds of strangers who become roadie compadres is even more fun!  Organized road touring rides are a great for lots of reasons:

– new riders benefit from encouragement, motivation, and ride support with hydration, fuel, & route planning, and sometimes even help with training from the ride organizer, without the added stress of training for a competition.

– seasoned riders benefit from the same, and also enjoy a renewed appreciation and excitement for their sport. Many seasoned riders choose the same rides each year to self-measure how their performance has gained from year to year, in addition to adding on new challenges of new rides.

– no matter your type of riding, having a ride on your calendar keeps you on track with your fitness and training goals.

– not all rides are about you.  Some on this list require fundraising in a addition to the entry fee. Choosing to do a benefit ride elevates your group ride to a higher purpose.  No better motivator to get to the finish than to remind yourself you’re doing it for someone else who needs your help (and so you can answer “great!” when all your donors ask you how your ride went).

Here are some rides to put on your calendar, at least one a month from now through October:

Sunday, February 24, 2013: Chilly Hilly! For many Northwesterners, this is the ride that kicks our butts into action for the riding season ahead.

Route: 33 miles up and down and around Bainbridge Island. Starts with a ferry ride from downtown Seattle, ends with a chili feed!

https://shop.cascade.org/content/events/chilly-hilly

Saturday, March 16, 2013: The McClinchy Mile, sponsored by B.I.K.E.S. of Snohomish County

Routes: 34, 48, 52, & 100 miles, from Arlington. ALSO: 8 mile escorted family ride!  Very pretty ride through river valleys. Short loop is mostly reasonably flat and mostly low-traffic and takes you from Arlington to Stanwood & back. Combine the more challenging 48 mile Granite Falls loop with the 52 mile Stanwood loop for an even 100 miles.

http://www.bikesclub.org/McClinchyRegister

Sunday, April 14, 2013: The Daffodil Classic, with yummy Strawberry Shortcake at the finish!

Routes: 40, 60, and 100 mile loops through the pretty and rural Orting valley and surrounding rolling hills. ALSO: a paved-trail, very family friendly out-and-back of 1- 30 miles.

http://www.twbc.org/Default.aspxpageId=564977&eventId=611276&EventViewMode=EventDetails

Saturday, April 20, 2013:  The Tulip Pedal by Group Health/Skagit County Medic One for Safe Kids of Skagit County

Routes: The 20, 40, and 60 mile routes begin and end in charming LaConnor, near Washington’s famous and oh-so-pretty tulip fields. Tip: much of the route is pretty flat, but the country roads can be “sticky” and sometimes the wind off the bays across the valley can be fierce, so be sure to add some hills or leg strength training to your preparation.

http://www.skagitems.com/safe-kids-skagit-county/annual-tulip-pedal/

Sunday, April 21, 2013: Cherry of a Ride, for a view of the Columbia River Gorge not seen from the freeway.

Routes: 30, 48, 60, 80, and 100 miles from The Dalles, then meander through blossoming cherry orchards and wheat fields of rural Wasco county. Choose the 60, 80, or 100 mile routes for that special view of the gorge.

https://sites.google.com/a/smatd.org/cherry-of-a-ride/

Sunday, April 28, 2013:  Lilac Century and Family Fun Ride from Spokane

Routes: 15 and 25 mile family-friendly routes primarily on the Spokane Centennial trail, as well as 50, 66, and 100 mile lengths. ALSO: for triathletes-in-training, a “brick” bike/run race-pace transition from a secure bike corral into a short 5K loop.

http://clubrunner.ca/portal/Home.aspx?accountid=1832   (Scroll down through Rotary blog)

Saturday, May 4, 2013: Streets & Beets, benefiting Alley Cat Acres Urban Farming Collective

Routes: 40-60 miles highlighting farming collectives in the greater Seattle area.  This is a small fundraising ride – only 150 riders! Take advantage of free training rides to help you get ready. Rest stops with nibbles every 10-12 miles, but pack your own lunch then enjoy the end-of-ride party.

http://streetsandbeets.wordpress.com/the-ride/ride-details/

Saturday, May 4, 2013:  RACC (Ride Around Clark County), from Vancouver, WA

Routes: 18, 34, 65, and 100 mile loops.  Rolling hills and lovely, springtime countryside.

http://vbc-usa.com/site/cal-rides.php?id=2731

Sunday, May 5, 2013: May Day Metric, around the South Sound region from Federal Way.  Pie at the finish!

Routes:  50, 72, & 104 (un-metric) miles.  Check out the FAQ page of this ride: hills are characterized as “rolling, small, moderate, and ‘character building.'”  Mentally prep for “Phil’s Hill” near the end!

http://maydaymetric.net/Home.html

Saturday, May 11, 2013: Oregon Cycling Challenge, something for everyone! Part of the RAMM Challenge.

Routes: 30 and 60 mile rides, a 120 mile Gran Fondo, PLUS 200 and 400 mile endurance races. Rides showcase the beautiful Willamette Valley and the Coast Range (endurance racers will also ride the Oregon coast from Newport to Tillamook).

http://oregon.raamchallenge.com/rs/index.php?N_webcat_id=277

Saturday, May 11, 2013: Skagit Spring Classic, from Burlington, a.k.a. “The Cookie Ride”

Routes: 25, 45, 65, and 100 miles.  “Splendid rural forest and marine views” in Skagit and Whatcom counties.  Homemade cookies at well-stocked rest stops, all-you-can-eat pasta at finish.  Longer-distance riders enjoy Chuckanut Drive.

http://www.skagitspringclassic.org/

Saturday, May 11, 2013:  Group Health Inland Empire Century

Routes:  25, 50, 75, and 100 miles.  Skirt the Yakima and Columbia rivers, past vineyards, fields, and orchards, and ride the Horse Heaven Hills.

http://inlandempirecentury.org/

Saturday, May 11, 2013: Seattle Tour de Cure, benefiting the American Diabetes Association

Routes: a family-friendly 15 miles, and more hilly 25, 45, 70, and 100 miles.  Starts at Marymoor Park and heads up to Lake Stevens/Monroe area.

http://main.diabetes.org/site/TR?fr_id=8658&pg=entry

Saturday, May 18, 2013: Reach the Beach, benefiting the American Lung Association in Oregon

Routes: 25 (from Grand Ronde), 55 (from Amity), 80 (from Newberg), and 100 miles (from Portland/Beaverton).  All routes end in Pacific City with a hearty beachside feast.  This beautiful, well-supported fundraising ride is one of my favorites!

http://action.lung.org/site/TR/Bike/ALAMP_Mountain_Pacific?pg=entry&fr_id=7170

Sunday, June 2, 2013: Peninsula Metric, enjoying the challenges of the Kitsap Peninsula

Routes: 50K (31 miles), 70K (44 miles), 100K (62 miles), or 100 miles.  Enjoy panoramic water views, rural countryside, and lots of rolling hills. Choose starts from either picturesque Gig Harbor or the Southworth Ferry Terminal.

http://www.twbc.org/Default.aspxpageId=1487160&eventId=618061&EventViewMode=EventDetails

Saturday, June 8, 2013: Flying Wheels Summer Century, Washington state’s largest century ride

Routes: starting at Redmond’s Marymoor Park for 25, 45, 65, & 100 miles through lovely rural areas.  You can break for an ice cream cone in charming Snohomish! The 25 mile route goes around Lake Sammamish and into Bellevue neighborhoods and is great for families.

https://shop.cascade.org/content/events/flying-wheels-details

Saturday, June 29, 2013: World Bicycle Relief Red-Bell 100, from Redmond to Bellingham benefiting World Bicycle Relief in Africa & local kids programs

Route: 100 miles.  Includes a big climb in Woodinville and riding up Chuckanut Drive.  This is a fairly new fundraising event with great support every 20 miles, and a big BBQ at the Bellingham finish.

https://shop.cascade.org/content/red-bell-100

Saturday and Sunday, July 13 – 14, 2013: Group Health Seattle to Portland Bicycle Classic, a.k.a. STP, a Northwest rite of passage

Route: 200+ miles, over two 100-mile days or in one 200-mile day.  Big, festive half-way and finish area.  Very well supported, LOTS of riders (caps out at 10,000 by around late February).

https://shop.cascade.org/content/events/stp

Saturday and Sunday, August 10 – 11, 2013: Obliteride! Ride to End Cancer benefiting Fred Hutchinson Cancer Research Center

Routes: starting at Seattle’s Magnuson park, one-day 20, 50, 100 miles, & two-day 180 miles in the greater Seattle/Tacoma area.  This is a brand new fundraising event with a kick-off party the night before.

http://www.obliteride.org/ride

Saturday, June 29, 2013: Mt. Adams Country Bicycle Tour, from Trout Lake

Routes: 11.5 mile Family ride, 51 mile valley loop, 54 mile forest loop, and combining the valley and the forest gets you a 105 mile “infinity” loop.  The Family ride is on super low-traffic roads, and for all lengths the scenery in the area is at times overwhelmingly beautiful. TIP:  For the 50+ lengths be prepared for long climbs.

http://www.troutlakewashington.com/bikeform.html

Friday and Saturday, August 16 – 17, 2013: RSVP 1 (sold out)

– OR –

Saturday and Sunday, August 17 – 18, 2013: RSVP 2

RSVP: Ride from Seattle to Vancouver (BC) then Party!

Route: 188 miles over two days, exactly the same whether you’re signed up for the Friday or Saturday start.  Ride great back roads with a few long climbs and end up in downtown Vancouver to enjoy a BBQ, no-host bar, and music. This one usually sells out. Riders joke that this one is more challenging than STP since you’re heading “up” the map (to the north.)

https://shop.cascade.org/content/events/rsvp

Saturday and Sunday, August 24 – 24, 2013: RAPSody, Ride Around Puget Sound – Sold out for this year, put it on your radar for 2014!

Route: two-day 170 mile somewhat challenging loop around the sound includes a ride across the Tacoma Narrows bridge. Known for good food, good views, and good logistics.

http://www.rapsodybikeride.com/

Sunday, August 25, 2013: Bainbridge Island Kiwanis Summer Challenge – almost twice the hills as the Chilly Hilly!

Routes: 16 mile Family Challenge, 34 mile Summer Challenge (about the same as February’s Chilly Hilly), and 62 mile Climber’s Challenge.  The “Not So Chilly but Just As Hilly” ride!

http://www.membermanager.net/summerchallengeride/index.php?ID=3719

Sunday, September 1, 2013: Great Northwest Fall Tour

Routes: 15, 30, 50, and 85 miles.  From Newport, WA, on the Washington/Idaho border, enjoy the scenic roads of Pend Oreille county.

http://gnwft.homestead.com/

Saturday and Sunday, September 7 – 8, 2013: Bike MS, benefiting the Multiple Sclerosis Society Greater Northwest Chapter

Routes:  22-97 mile loops, up to about 150 miles over one day or two, from Mt. Vernon.  No matter the length, you will love this ride. Super well supported with so much love from the MS Society. Very festive and fun, includes a great ride across Deception Pass, around Fidalgo Bay, and more.  Rider village with campground.  Join my team, Happy GO Lucky, when you sign up!

http://bikewas.nationalmssociety.org/site/TR/Bike/WASBikeEvents?fr_id=21128&pg=entry

Saturday, September 14, 2013: Ride Around The Sound, benefiting the American Lung Association (ALA) in Washington

Routes:  45, 75, 88, and 100 miles, PLUS a 12 mile Family Ride.  Over half the route boasts views of Puget Sound, and a ferry ride brings you back to the finish line party.  Being an asthmatic myself, I have a soft spot for ALA rides.

http://action.lung.org/site/TR/Bike/ALAMP_Mountain_Pacific?pg=entry&fr_id=7560

Sunday, September 15, 2013: Chuckanut Century

Routes: 25, 38, 50, 62, 100, and double metric of 124 miles.  Northwest cyclists can’t seem to get enough of Chuckanut drive!  Enjoy views of Bellingham, Samish, and Padilla bays.

http://www.chuckanutcentury.org

Saturday, September 21, 2013: Ride the ROC: Ride Okanogan County/Riverside-Omak-Conconully

Routes: choose from two different 50 mile loops, or combine loops for 100 miles.  Omak is home of the world famous Omak Stampede Rodeo, and as you ride through this rugged country you can just imagine the cowboys patrolling on their horses.

http://www.kiwanisomak.org/ride-the-roc

Saturday, September 21, 2013: Bridges to Breakers, from Vancouver, WA to Gearhart at the coast

Routes: at this time only the 100 mile route was listed (check their website for updates).  If you loved Reach the Beach in the spring, you’ll probably love the similar challenge of this autumn ride.

http://harringtonfamilyfoundation.org/featured-events/bridges-to-breakers/

Saturday, September 21, 2013: Ride the Rogue, from the town of Rogue River, Oregon

Routes: 25, 45, 65 (metric century), and 100 miles.  Gorgeous southern Oregon views, from Table Rocks, to vineyards, rivers, and valleys.

http://ridetherogue.org/

Sunday, September 22, 2013: Tour de Victoria, because, honestly, we love an excuse to have a weekend in Victoria, B.C.

Routes: 50 km (31 miles), 100 km (62 miles), and 140 km (86 miles).  Organized by Canada’s Giro de Italia winner, Ryder Hesjedal, showcasing some of his favorite training routes around greater Victoria.

http://www.tourdevictoria.com/

Sunday, September 29, 2013: Kitsap Color Classic

Routes: 25, 36, 55, and 64 mile loops.  Starts either in Kingston or in Edmonds, includes ferry ride.  Prepare for rolling and bigger hills as you ride around the peninsula.

https://shop.cascade.org/content/events/kitsap-color-classic

Saturday, October 5, 2013: Ellensburg Manastash Metric Drier Ride

Routes: 50 km (31 miles) and 100 km (61 miles). Well supported ride, rest stops at historic sites, and very high  chance of SUN! Plus, delicious BBQ at the end of the ride.

http://www.drier-ride.org/

NOTE:  This list is by no means exhaustive.  Check out some of the resources below for even more non-competitive road touring rides, multi-day tours, randonneur (timed) events, road racing events, mountain bike rides and races, and cyclocross events.

http://www.bicyclepaper.com/events

http://outdoorsnw.com/event/

http://www.bikingbis.com/bike-rides/

Happy pedaling!!

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Kryptonite

Today I had another dizzy spell, the third in a week. The room began spinning and I had to sit down. The vertigo made me nauseous, and the nausea created sweats then clamminess, and I was suddenly weakened as surely as if I was Superman staring down kryptonite. Having recently gone through CPR training with women’s less obvious symptoms still on my mind I thought, “Is this a heart attack?”

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Thank God, it wasn’t.  My doctor called it an “inner ear irritation.” Well, I’m the one who’s irritated! Not sick, exactly, but due to the inflammation in my inner ear I can’t move very quickly or even stand up straight without risking mild seasickness.  I feel weak and wimpy, unable to trust my body.  This is so not me!

But, I’m coming to realize, perhaps it is good FOR me.  Perhaps it is good for me to set aside the busyness and just empty my brain of what MUST be done, and instead follow doctor’s orders to just. be. still.  It’s okay that the Christmas cookies won’t get made today.  It’s alright that I’m missing the holiday party tonight. No, really, I don’t mind waiting another day to get more of my Advent decorations out… Really. 

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At least that’s what I’m telling myself to cope with not being active.  And I’m trying to focus on what I can do.  For long periods today, all I could do was to lie still, merely blinking.  And yet, my mind could still function.  And suddenly I felt a kinship with not just fictionally-kryptonited Superman, but also with real-world physicist Stephen Hawking.  Professor Hawking lives his life in this immobile state, but oh! what he thinks, conceives, and achieves with his mind!  Perhaps I should take time to exercise that grey muscle more often, if only to count all the ways I am grateful for the small things of which I am capable.

Would I have taken the time to just be an empty vessel and meditate on life if this little “irritation” hadn’t forced me to?  Probably not. Every night I run through a list of blessings as I fall asleep, but earlier today, forced to lay still, the gratitude that this forced immobility is hopefully just a passing experience was profound.  I can not wait until I am well enough to ride my bike, to run through the neighborhood, to feel the joy of unhindered movement again.

And then I’ll get to baking those cookies. 🙂

 

 

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Nothing Comes from Nothing: 5 Steps Toward Getting That Goal

I recently saw a sign that read:

“EXCUSES Are for People Who Don’t WANT it Badly ENOUGH.”

Wow.  That hit me hard.  It reminded me of a sports psychology lecture I attended at the World Spinning & Sport Conference in which the presenter Haley Perler, PhD. asked:

“What are you willing to SACRIFICE in order to ACHIEVE the goal you desire?”

The two statements go hand in hand.  They force us to look at ourselves with honest and critical eyes to see where it is we are lacking in determination and focus.  What is it you want from life?  Do you have fitness, health, or other goals that just don’t seem to be coming together?  Try this exercise:

1) Sit down and put your goal at the top.  For sake of example, let’s say our goal is:  “Become Healthier.”

2) Underneath that jot down some of the SPECIFIC things you’ll need to do to achieve that goal.  For example:

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3)  On a separate piece of paper titled “Challenges” write down the reasons you think you’re not currently making that goal.

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4) Now comes the part where you really put on your thinking cap.  On a third piece of paper titled “Actions” and brainstorm all the ways you could overcome what’s holding you back, even if at the moment the idea doesn’t seem possible.

Image5)  You’re making progress!  Here’s where we get critical.  Look at your “Actions” list. Why aren’t you doing those things NOW?  If your goal is a health goal like our example, are any of these your excuses?

– Work is crazy. (So what? It’s always crazy. How are you going to work around it?)

– I just got a divorce/I just fell in love/just had a fight/just selling my house. (And that’s keeping you from reaching your goals how?)

– I don’t have time to cook. (Ever hear of the 5-ingredient/15 minute cookbooks?  You have time.)

– My spouse/kid only eats ______. (Your spouse is a grown-up who should support you. You and your spouse need to model healthy eating for your kid.  Your spouse can cook ____ for themselves or order it when you go out!)

And the list goes on.  Now, to quote a sage old yogi and personal trainer named Mikey:

“If it’s truly IMPORTANT to you, you’ll make it a PRIORITY.”

What do your excuses say about how you prioritize your life?  Are you quick to defend your excuses?  Stop!  Using our example of health goals, why would you let the craziness at work become more important than eating right or exercising?  Why would you let your spouse’s poor choices over-ride your own desire to improve yourself? Why would you continue to skip breakfast rather than getting your metabolism going in a healthy way?  In short:

What is it that you MUST come to terms with SACRIFICING in order to ACHIEVE your GOAL?

Answer that question for yourself. You will realize that you will have to change. Change might mean you will have an uncomfortable adjustment period while you adapt to new habits. That’s okay!  Keep your eye on your goal and on your actions list and you’ll get through it!  Your actions will start to reflect your stated goals, and you will emerge on the other side closer to what it is you say you want.

Let your life’s ACTIONS reflect your stated PRIORITIES. You can!!

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Are You All You Need?

“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.”

— Oprah

So here’s a guilty secret I have:  I thrive, absolutely shine, on the positive feedback I get from others.  If my bosses want me to do well all they have to do is tell me what they like about my work.  I can be carried for weeks on that little bit of affirmative attention.  Tell me I’m beautiful?  I’m putty in your hands.

And yet one area of my life in which I realize this has become much less important is my health.  Sure, I like it when my husband notices my shoulder muscles, or comments that he likes watching my legs during cycling season.  Who wouldn’t like to hear that?  But that’s just icing on the cake.  

My husband laughs at me because I like to go to the gym when I think none of my clients or class members will be there.  He jokingly says I’m trying to escape the paparazzi.  In reality, what I’m giving myself is time with me.  It’s time that the only person I am looking after is myself, and the only person I need to answer to is me.  I hardly notice what others are doing there.  I turn my focus inward and laser in on what my body needs to become a better machine.  What are my feet doing as I run on the treadmill?  What’s my alignment like as I do ham curls on the ball?  Am I getting my gluts wrapped and my abs up as I swing that kettlebell?  And when I’m done, I’m the one who’s satisfied with myself.  I know from the inside out what I did for myself during that session.  And for someone who once begged tearfully to be released from P.E., that self-satisfaction can’t be topped by bragging about my workout to get approval from someone else.

What about you?  Do you love yourself enough that you are what motivates you to get your workout done?  Do you log your workouts on beachbodycoach.com/teammona so you can show them off, or so you can look at all those colored squares on your workout calendar with self-pride?  Try this experiment: only log your workouts for the coming two weeks but don’t tell anyone about them.  Turn off the T.V. and put away the magazine at the gym, tell your workout buddy that you’re going to be a little quiet, and just focus on YOU.  Let me know at the end of those two weeks what your state of mind is.  You should find yourself feeling mentally sharper, physically stronger, and holistically more capable.

Now, don’t get me wrong.  I am NOT saying abandon your workout buddies.  A support group for your health goals is super helpful!  But if you are encouraging each other, give specific encouragement.  For example, if you are sharing that you did three sets of squats, tell your buddies not just that the squats killed you, but that they killed you because you focused so much on proper alignment.  If your friend had a great ride, ask them what made it so great?  Being able to do intervals?  Keeping their cadence up? Specific and thoughtful praise for yourself and others makes it more meaningful and honest.

Try my two week experiment.  See if you can do right for your body, for you.  Because in the end, though there may be others who will benefit from your good health, it’s still in your hands.

 

 

 

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Load and Explode! What Plyometrics Can Do for You

You may have seen people jumping up and down off of boxes at your gym, or maybe there’s that person doing side to side “skater” leaps across the running path, or perhaps you’ve noticed more folks attempting to clap in the middle of their push-ups.  What’s with all the propulsive movement?

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It’s called Plyometrics, and in simple scientific terms it’s the quick stretch then forceful activation of a muscle.  Respected fitness trainer Juan Carlos Santana refers to this as “explosive-reactive” power training. In a squat, for example, when lowering the pelvis, most of the quad is getting a stretch as is the glut and the gastroc-soleus (calves). The plyo part of the exercise is to energetically engage those muscles following a brief loaded stretch. Using the squat as an example, one would quickly lower the body into a squat then leap up into the air, landing again in a squat and then immediately leaping up again.  Basically, a giant hop with very little rest time on the ground!  Sounds too simple, so how could it be good for you?

Potential Benefits:

Power!  Plyometrics is loved by athletic trainers for the increase in power it produces in athletes from runners to golfers.   Even cyclists can produce more power on their bikes by practicing plyometric split lunges on the ground.

– Increased Muscle Reactive Time, a.k.a. Speed!  Plyometrics is great for increasing the speed of muscles reacting to changes. Think about sports that require athletes to cut back and forth with agility, like soccer and tennis.  “Skater” leaps can help those athletes increase their ability to move through those cutting motions.

Buffer Bones!  A study published in the World Journal of Sport Sciences found that athletes who included plyometrics in their training regimen increased their bone density and had fewer bone injuries from breakage and fractures.

Leaner Look! Jumping for 30 seconds straight then resting for 30 seconds for multiple sets is an example of an interval workout.  Intervals shorten the distance between you and a faster metabolism as your body improves how it utilizes fat as fuel.

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Sounds great, yes? Just be sure to start from a base of good muscular strength with lower-degree propulsions. This means don’t “explode” quite so high or far in the beginning. A newbie might practice squatting then standing forcefully without locking knees, or, in a plank position practice shifting quickly from one hand to the other while keeping collarbones open. Plyometrics can be great as long as your form is tops.  Stop when you no longer have control of your limb and joint placement, and when you no longer can snap quickly into a movement.  Err on the side of caution and remember that good form is your friend in preventing injury.

Are there downsides? If you have spinal injuries, knee injuries, shoulder injuries, nerve damage, or chronic pain check with your doctor before adding in plyometrics.  Your doctor might refer you to a physical therapist who can help you stabilize your joints first by correctively strengthening the surrounding muscles. As a personal trainer, I have found that the biggest cause for injury is clients who go crazy on their own doing moves that are not right for their particular body in ways that put even more stress on their joints. When in doubt about the movement, ask your doctor, physical therapist, or at least a reputable personal trainer!

Want an idea of how to get started?  Here are two links that I like clearly showing plyometric moves:

http://www.womenshealthmag.com/fitness/jumping-workout

http://myweb.wwu.edu/~chalmers/PDFs/Introduction%20to%20plyometrics.pdf

Remember, minimize the time you are on the ground.  You quickly load then explode into the movement. No resting on the ground, or in the case of ball catches, you want to get rid of that ball as quickly as possible. And again, be aware where your joints are. Form is king!  Master your movement’s form, and the benefit will be that you enjoy your physical form and performance even more. 🙂

Sources:

http://myweb.wwu.edu/~chalmers/PDFs/Introduction%20to%20plyometrics.pdf

http://idosi.org/wjss/3(S)10/1.pdf

http://www.bodybuilding.com/fun/ss4.htm

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2658&category=11

http://www.ideafit.com/answers/what-are-the-benefits-of-plyometrics

Image credits:

Man in split lunge jump:  © Image Source / http://www.fotosearch.com

Woman in tuck jump: © Martin Sundberg / http://www.fotosearch.com

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When Catching an Edge – or a Cold – Takes You Down

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Picture this:  you’re a world-class alpine skier.  You’ve been diligently following your training plan with a blend of strength, cardio, plyometrics, and Pilates.  You eat right.  You feel amazing and unstoppable as you fly down the mountain!

 

Now imagine that as you fly down the mountain you have to also complete certain tasks. As you go whizzing by the trees you must reach up and grab the clean laundry hanging from the branches and stuff it into your knapsack.  Grab -whiz! – stuff-and-concentrate!  But you’ve been training hard, so this little extra diversion doesn’t interrupt your focus, it only fine-tunes it.  Your vision becomes narrower as you concentrate on the terrain and the laundry.

And now as the trees open up a little you can see that the terrain becomes a mogul field.  No problem for you!  You have trained hard just for these mounds of snow, using your Pilates abs to keep your pelvis lifted as your legs glide up and down beneath you.  You are beautiful to watch!  You are trailing a sled that is tied to your waist.  One more thing to tickle at your awareness! You are dragging the sled so that you can pick up the cans of food that are all over the mogul field.  There you go:  stoop – grab! – toss a can into your sled, then reach! – grab – stuff laundry into your knapsack.  Stay balanced!  Stay focused!  Keep it all together and watch that edge!

Isn’t that like life? And that’s probably how many of us go through our days.  Our physical training helps us our hone mental state and prowess, in and out of the gym.  We feel great when all of our training comes together and helps us get through tough spots physically and mentally, but we have to acknowledge that even the best training can’t help us when we  “catch an edge” and end up in a proverbial snowbank.  What do we do then?

If it’s an injury that’s got you sidelined, listen to your doctor and physical therapist.  Go slowly!  Nothing is worse than having to take three steps backward because you became too impatient for your recovery.  In addition to specific exercises your P.T. may give you, work on your internal visualization.  Picture yourself from the inside out successfully using your injured part, and doing the activities you love to do.  Studies with athletes have shown that this type of visualization can actually speed your recovery.

If you’re feeling unmotivated due to a cold, and there’s no fever, power through.  In most cases a gentler and/or shorter cardio routine will actually help open up your sinuses, at least temporarily.  Scale back a little on your strength training, too, but don’t use a cold as carte blanche to skip the gym.  However, Dr. Edward Laskowski of the Mayo Clinic notes that if you aren’t feeling so hot “below the neck,” with symptoms of extreme chest congestion, hacking cough, or an upset stomach, you should hang up those ski poles and consider giving yourself a rest day.  A day or two down will not affect your performance.

If that snowbank that you’ve plowed into is actually a fever, then give yourself an official time-out.  Your core temperature is already up!  You don’t want to add in activities to raise it more.  Your fever is your indication that your body is already hard at work fighting whatever needs fighting.  Keep up your movement visualization, and fuel yourself as healthily as possible.  Use the discipline you’ve been building to make yourself lay low and let your body recover.

One of the hardest places to be for someone who is fighting hard to be healthy is in bed.  For those who’ve changed their shape and ability through exercise, downtime is downright scary!  Fight off the demons of your old life.  A few days in bed is not going to turn you back into that old mound of mush.  Remind yourself that you know what steps to take once your body is strong enough, and take the time to picture yourself doing those very steps until that time comes. Remember?  You’re world class.  You have the power!  Use the self-will you’ve been developing in training for your recovery, too.  A little lull combined with a self-care focus will get you flying down the slopes again in no time. 🙂

 

 

Sources:

http://www.ehpl.uwo.ca/Publication%20PDFs/JSS%202006%20injured%20athletes%20qualitative%20paper.pdf

http://www.mayoclinic.com/health/exercise/AN01097

http://www.webmd.com/cold-and-flu/features/exercising-when-sick

photo credit: © Duncan / http://www.fotosearch.com

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“Flyaway” from Self-Deception to Success!

I was recently fortunate to receive an advance copy of Helen Landalf’s anticipated teen novel, “Flyaway.”  It’s the story of fifteen year old Stevie, a girl used to her drug-addicted mother disappearing for days at a time.  Her Aunt Mindy is interested in taking care of Stevie, but Stevie stubbornly refuses to see the love behind the offer and delusionally insists she can take care of herself.

So what does this have to with us?  Reading Landalf’s story of Stevie, I was struck over and over again how we tend to believe what is easy. It’s easy, familiar, and comforting for Stevie to believe that her mother will always come back, and that she may even quit drugs. It’s easy for Stevie to believe what other people have told her about Alan, a boy with a bad reputation.  Yet, stubbornly hanging on to these familiar beliefs  – the devils she knows – nearly costs Stevie the opportunity to be truly cared for and befriended in a way that she – and all of us – deserve.

Over and over I ask myself: what lies am I telling myself, and what truths am I refusing to hear?  In my senior year of college, I asked a male friend if he thought I was fat. (Mistake #1). He said no, I wasn’t, just out of shape.  He was right, of course, but all I heard was the “no,” and ignored the “out of shape” part. (Mistake #2).  I let myself be comfortable with the part that I wanted to hear.  Had I taken action then to take responsibility for my health I can only imagine how much happier I’d have been with myself.  Instead, I lived for years suppressing the other half of that statement, the “out of shape,” and it silently ate me up inside until I finally stared it in the face and did something about it.

I have a client who thought of herself as active and who considered that she ate “reasonably” well.  I had doubts on both counts.  I asked her to wear a pedometer, but she was resistant.  Wearing a pedometer would have shown her exactly how much movement she was lacking, and she wouldn’t do it.  Knowing deep down what she’d learn, she didn’t want to be shown how she was failing herself.  Happy ending:  I got her to take a hard look at herself, log her movement and her food choices, and take pride in the changes she is making.  It’s not easy, but it feels so much better to her.  She struggles, but she feels liberated from the self-lies.

Like Stevie in Landalf’s novel, there are times we have to take a hard look at ourselves and see what actions or beliefs are holding us back from being loved, and from loving and caring for ourselves.  When we let go then we, too, can “Flyaway!”

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Grey Days, Sunny Heart

I live in the Pacific Northwest, where we have a reputation for endless days of rain and grey skies. The joke around here is that the Seattle Rain Festival runs from January 1st to December 31st. While that is a bit extreme, we do get our fair share of not-so-enticing weather days, making us feel like we’d rather go back to bed. What’s a person to do?

Whip out a Team Beachbody DVD is the obvious answer! Any one of the collection is sure to lift your mood. And once you start moving, you might find that you’ve warmed up enough to actually go outside – in your proper rain attire. Think of adverse weather as a chance to see yourself as an exercise adventurer: how will you prepare? (Warm up!); what gear will you need? (Layers, especially a rain-proof one!); and how will you feel when you get through it? (Great, of course!).

So turn the grey doldrums into a chance to see how much YOU can bring it. You’ll start hoping for rain!

(Originally posted on my beachbodycoach.com/teammona blog on March 1, 2011)

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Live, Forgive, and Learn

A friend was beating herself up today for letting her emotions get the best of her brain.  This beautiful, amazing woman has been working so, so hard on her body for the past several months and making great gains.  Yet today, she had a slip-up.  Some bad news had her fighting with herself, until she gave in and ate the cookie dough.  Yup, cookie dough.

Now, what’s bad about that isn’t that she gave in.  What’s worse is that the whole time and afterward she felt ashamed and awful about herself for not being able to resist.  Sound familiar?  Many of us have been there.  We have to understand that we’re only human, forgive ourselves, mentally set a plan for next time, then set about rectifying the damage.  Which, bless her heart, she was able to do.  When she got over her self-loathing and took responsibility for her body she strapped on her running shoes and headed out the door.

I’m not saying eat what you want whenever you want and you’ll be saved by Chalean Extreme!  But if you hold on to your negativity you will continue to secrete cortisol which encourages fatty acid retention.  If you FORGIVE yourself for an OCCASIONAL slip, and remind yourself how you will handle it better the next time (turning a negative into a positive), then take your body and move it in a way that makes you happy, you CAN mitigate the effects of a backward step.

Don’t look back, baby.  Keep your eyes on the prize:  good health and a functional, fit body!

(This was originally posted on my beachbodycoach.com/teammona blog on April 30, 2010)

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