A new study pub;lished in the Journal of the American Medical Association uses BMI as a health predictor. It discusses how being elevated in BMI (25-30) that mortality from cardiovascular disease is not higher than a healthy BMI. The elevated BMI does have higher mortality from other chronic illnesses though.
One thing should be pointed out - BMI is only a ROUGH indicator of health and one of MANY tools that health and fitness professionals use. BMI only takes into account body weight and height. So hockey players and very muscular people can be considered overweight (or rather over fat) by BMI standards which obviously isn't accurate.
DO NOT take this study as a reason NOT to exercise or to eat unhealthy. This recent study uses statistics and playing with numbers and does not show cause and effect relationships.
The evidence is OVERWHELMING that a healthy diet and moving the body does prolong your life. Period.
Friday, December 07, 2007
Tuesday, December 04, 2007
Monday, December 03, 2007
A few links for you!
Here are some more tips for handling the busy December holidays planning...
Eating to prevent cancer
According to the American Institute for Cancer
The Eight-step plan:
1 Reduce body fat within the normal range of body weight, age and height
2 Move your body every day!
3 Reduce your comsumption of foods that are high in calories, fat and sugar including sugary drinks
4 Choose plant foods more often which includes fruits, vegetables, whole grains and beans 5
5 Reduce consumption of red meat and avoid processed meat
6 Limit alcoholic drinks to one per day for women, two per day for men
7 Limit consumption of salt. Avoid moldy grains or legumes
8 Try to meet nutritional needs through eating rather than taking supplements.
And according to the RealAge website
take time out to worry
Be well
Eating to prevent cancer
According to the American Institute for Cancer
The Eight-step plan:
1 Reduce body fat within the normal range of body weight, age and height
2 Move your body every day!
3 Reduce your comsumption of foods that are high in calories, fat and sugar including sugary drinks
4 Choose plant foods more often which includes fruits, vegetables, whole grains and beans 5
5 Reduce consumption of red meat and avoid processed meat
6 Limit alcoholic drinks to one per day for women, two per day for men
7 Limit consumption of salt. Avoid moldy grains or legumes
8 Try to meet nutritional needs through eating rather than taking supplements.
And according to the RealAge website
take time out to worry
Be well
The weather outside is frightful...
...which can mean one of two things: either bundle up to do something outside, or transfer outdoor activities indoors...Top it off with shorter days and less light, and that adds up to many many excuses.
The cure -
Step 1 - recognize when you start making excuses "I'm tired...it's dark out...i don't have time...."
Step 2 - Problem solve - let's take the dark outside as an example. What are some solutions for someone who might like to do a jog before work but are concerned about the weather or the lack of daylight (and safety)? This person can: buy a treadmill, join a gym that has treadmills, take the opportunity to try a different activity such as indoor cycling or other group classes, or try to find a friend that will jog with them. The next step would be to pick the most feasible and most reasonable solution.
Step 3 - Make a plan - We have the solution - now set up a plan - Do you need to find a gym or a class? If you chose to purchase a treadmill, read up on the different models and look up prices...set a deadline...Give yourself a week or two to set yourself up and then...
Step 4a- Get to it!
Step 4b - Those excuses may come back, be ready for them by setting up a "mental" plan as well. Next time you find yourself talking yourself OUT of doing your workout take a moment to stop, reset and get to Step 4a. This is challenging but remember, you are responsible for your own actions. Ask a friend or a family member for help and support. Put up motivational quotes to read when you need to.
Be well!
The cure -
Step 1 - recognize when you start making excuses "I'm tired...it's dark out...i don't have time...."
Step 2 - Problem solve - let's take the dark outside as an example. What are some solutions for someone who might like to do a jog before work but are concerned about the weather or the lack of daylight (and safety)? This person can: buy a treadmill, join a gym that has treadmills, take the opportunity to try a different activity such as indoor cycling or other group classes, or try to find a friend that will jog with them. The next step would be to pick the most feasible and most reasonable solution.
Step 3 - Make a plan - We have the solution - now set up a plan - Do you need to find a gym or a class? If you chose to purchase a treadmill, read up on the different models and look up prices...set a deadline...Give yourself a week or two to set yourself up and then...
Step 4a- Get to it!
Step 4b - Those excuses may come back, be ready for them by setting up a "mental" plan as well. Next time you find yourself talking yourself OUT of doing your workout take a moment to stop, reset and get to Step 4a. This is challenging but remember, you are responsible for your own actions. Ask a friend or a family member for help and support. Put up motivational quotes to read when you need to.
Be well!
Tuesday, November 20, 2007
The cost of health
I was reading an article recently on environmental issues and the following was said:
Prevention is often less expensive than the cure.
I thought, how true this is!
We live in a band-aid, medically focused, fix when things break kind of culture. When someone thinks of training, or joining a gym, or even going for massage therapy - often they think "too expensive".
I had heard someone say once, if you think health is expensive, try illness. Again, so true!
People underestimate the costs of illness once it happens. The cost of medication, sometimes not covered by health plans, the cost of care for the family to take care of you, then the indirect costs - mental health, the lack of a quality of life...can you put a price on that?
Be well
Prevention is often less expensive than the cure.
I thought, how true this is!
We live in a band-aid, medically focused, fix when things break kind of culture. When someone thinks of training, or joining a gym, or even going for massage therapy - often they think "too expensive".
I had heard someone say once, if you think health is expensive, try illness. Again, so true!
People underestimate the costs of illness once it happens. The cost of medication, sometimes not covered by health plans, the cost of care for the family to take care of you, then the indirect costs - mental health, the lack of a quality of life...can you put a price on that?
Be well
Sunday, November 18, 2007
Some comments on Supersize Me.
Well, i finally did. I watched the movie. Ok, a couple of years old now. I watched Supersize Me.
The truth is - the results of his experiments didn't really surprise me. I have worked as a trainer for 5 years. I see the result of a lifetime of poor eating and exercise habits in many of the clients I have worked with over the years.
The movie is a good eye opener for those who "wonder" if it is really all that bad -
1) Processed, high fat, high sugar foods are horrible on the body's systems. Period.
2) Isn't it interesting that it took 17 weeks to lose the weight he had put on in 4?? One cannot expect to lose 20 pounds that took years to put on. Patience and persistance is key. Along with the healthy eating and exercise habits.
3) The gentleman that had the gastric by pass surgery - he drank the same number of liters of pop in a tank of gas of the average car (51 liters). Rather than work on his habits - he opted for surgery. I am sure there are more medical reasons that can justify this. But the truth is we live in a society of instant fixes and gratification...
...4) Rather than focus on prevention - eating healthy and exercising, we live in a culture of pharmaceuticals.
5) 1/3 of cancers are caused by poor habits - food, exercise (or lack thereof) and smoking - all controllable behaviors. (but see #4)
Yes it is easy to say eat right and exercise - our jobs as health and fitness professionals is to show our clients that it CAN be done - by learning NEW habits, making better choices, finding new ways to do things. We can make all the suggestions we can - but like in the movie - the doctor told him to stop - HE decided to keep going. So its up to you - are YOU committed to make the changes and LET your family, your friends, your health experts help you along the way - or do you keep making excuses.
End rant.
Be well.
The truth is - the results of his experiments didn't really surprise me. I have worked as a trainer for 5 years. I see the result of a lifetime of poor eating and exercise habits in many of the clients I have worked with over the years.
The movie is a good eye opener for those who "wonder" if it is really all that bad -
1) Processed, high fat, high sugar foods are horrible on the body's systems. Period.
2) Isn't it interesting that it took 17 weeks to lose the weight he had put on in 4?? One cannot expect to lose 20 pounds that took years to put on. Patience and persistance is key. Along with the healthy eating and exercise habits.
3) The gentleman that had the gastric by pass surgery - he drank the same number of liters of pop in a tank of gas of the average car (51 liters). Rather than work on his habits - he opted for surgery. I am sure there are more medical reasons that can justify this. But the truth is we live in a society of instant fixes and gratification...
...4) Rather than focus on prevention - eating healthy and exercising, we live in a culture of pharmaceuticals.
5) 1/3 of cancers are caused by poor habits - food, exercise (or lack thereof) and smoking - all controllable behaviors. (but see #4)
Yes it is easy to say eat right and exercise - our jobs as health and fitness professionals is to show our clients that it CAN be done - by learning NEW habits, making better choices, finding new ways to do things. We can make all the suggestions we can - but like in the movie - the doctor told him to stop - HE decided to keep going. So its up to you - are YOU committed to make the changes and LET your family, your friends, your health experts help you along the way - or do you keep making excuses.
End rant.
Be well.
Winter Holiday Tips
I don't know about you - but I can't seem to get over the fact that its NOVEMBER. This year has been pretty crazy with me.
Parties are going to start soon, and I have just received my training magazine put out by CanFitPro (my certification). There are some great tips for staying healthy this winter season.
1. Be kind to yourself! I love the book "When you eat at the refrigerator, pull up a chair" by Roth
which boils down to - no guilt and do things with gusto! So if you are going to splurge, eat, enjoy, be merry. A day of eating won't break the bank.
2. that being said - Eat before going to party. If you are full, you won't snack.
3. Use the small plates. Less food - eat less.
4. Put a glass of water in your hand. Hard to balance a glass and a plate of food. Not to mention most of us are chronically dehydrated. We tend to eat when we are thirsty.
5. Plan your life - shopping, parties, work and family can fill the hours. Use a calendar and write out all the events, including shopping, baking, parties etc that you need to spend time on. Then write in your work out times. Commit to smaller bouts of exercise. The exercise will help alleviate the stress of the holidays.
6. Plan your event around an activity - hold a snow man building contest, go for a family walk or dance!
7. Plan for healthy eating at your own parties - you control the menu. Make lower fat versions of recipes or reduce the amounts of sugar in your baking (or replace the sugar with pureed fruit).
8. Repeating #1 - do NOT feel guilty. The holidays are a time to celebrate the year and your successes. You can pick up where you left off once the partying is done. and remember - that's ok!!
Parties are going to start soon, and I have just received my training magazine put out by CanFitPro (my certification). There are some great tips for staying healthy this winter season.
1. Be kind to yourself! I love the book "When you eat at the refrigerator, pull up a chair" by Roth
which boils down to - no guilt and do things with gusto! So if you are going to splurge, eat, enjoy, be merry. A day of eating won't break the bank.
2. that being said - Eat before going to party. If you are full, you won't snack.
3. Use the small plates. Less food - eat less.
4. Put a glass of water in your hand. Hard to balance a glass and a plate of food. Not to mention most of us are chronically dehydrated. We tend to eat when we are thirsty.
5. Plan your life - shopping, parties, work and family can fill the hours. Use a calendar and write out all the events, including shopping, baking, parties etc that you need to spend time on. Then write in your work out times. Commit to smaller bouts of exercise. The exercise will help alleviate the stress of the holidays.
6. Plan your event around an activity - hold a snow man building contest, go for a family walk or dance!
7. Plan for healthy eating at your own parties - you control the menu. Make lower fat versions of recipes or reduce the amounts of sugar in your baking (or replace the sugar with pureed fruit).
8. Repeating #1 - do NOT feel guilty. The holidays are a time to celebrate the year and your successes. You can pick up where you left off once the partying is done. and remember - that's ok!!
Wednesday, November 07, 2007
The purpose of exercise
Ever go through your work and wonder...what's the point of all this?
Lets answer this question in a few steps;
There are many benefits to exercise including improving mood and cardiovascular health.
This in turn will lengthen your life as well as make you physiologically younger
I think most humans strive to live as long as possible with a high quality of life. That means being active and functional into our 80's and 90's (and beyond!).
The goal of exercise is to challenge the muscle. Muscles that are continuously challenged will improve. The key is to apply the challenge in a structured and progressive way in order to reduce the risk of injury and increase our body's ability to improve.
I hope these ideas give you some pretty good reason to move!
be well!
Lets answer this question in a few steps;
There are many benefits to exercise including improving mood and cardiovascular health.
This in turn will lengthen your life as well as make you physiologically younger
I think most humans strive to live as long as possible with a high quality of life. That means being active and functional into our 80's and 90's (and beyond!).
The goal of exercise is to challenge the muscle. Muscles that are continuously challenged will improve. The key is to apply the challenge in a structured and progressive way in order to reduce the risk of injury and increase our body's ability to improve.
I hope these ideas give you some pretty good reason to move!
be well!
Wednesday, October 31, 2007
Keeping track
A great way to ensure that you are on target for reaching your goals is to keep track of SOMETHING. For wealth, you will monitor your bank statements and investments. For HEALTH and FITNESS you might track your weight, your blood pressure, caliper measurements and perhaps some basic strength tests (like number of pushups).
One thing to remember is that no matter what the number is, keep focused on the PROCESS, rather than the outcome. Yes it is nice to see numbers change, but it can also be discouraging if they aren't changing the way you WANT.
I have re-tested some clients recently, and there wasn't much change in their measurements, in fact, some caliper measurements were HIGHER. This is when I ask the question - how HONEST have then been with me and themselves about the effort they are putting in. Most of the time, i notice that either eating or consistency of exercise has been less than ideal. What strategies can we use to improve? Was there an injury that prevented some exercise?
Measurement isn't only to track PROGRESS, but it is also to track the PROCESS. To determine whether we are using the right strategy.
So yes, keep track of some baseline measurements but don't get too hung up on the numbers. Keep your energy on the ACTION.
Be well.
One thing to remember is that no matter what the number is, keep focused on the PROCESS, rather than the outcome. Yes it is nice to see numbers change, but it can also be discouraging if they aren't changing the way you WANT.
I have re-tested some clients recently, and there wasn't much change in their measurements, in fact, some caliper measurements were HIGHER. This is when I ask the question - how HONEST have then been with me and themselves about the effort they are putting in. Most of the time, i notice that either eating or consistency of exercise has been less than ideal. What strategies can we use to improve? Was there an injury that prevented some exercise?
Measurement isn't only to track PROGRESS, but it is also to track the PROCESS. To determine whether we are using the right strategy.
So yes, keep track of some baseline measurements but don't get too hung up on the numbers. Keep your energy on the ACTION.
Be well.
Monday, October 29, 2007
The benefits of coaching
With all the information available via the internet and magazines everyone is becoming an instant "expert" at : fitness, investing, psychology...
There is a lot of benefit of doing a one on one consult with an actual professional in those fields. The main thing is that they are educated in these topics. They have spent countless hours researching and learning - not just reading an article.
Sure you can get a lot from reading a book or a magazine article, but usually you might have some questions. Wouldn't it be nice to see how many of the theories you have read apply to YOU.
In my field, I notice those clients who put off sessions, also end not reaching goals. They don't get constant feedback over the quality of their workouts. They might over do one type of activity and end up with an injury. Working with a coach, they can receive correction and motivation so that they keep progressing towards their fitness goals.
I work with a business coach and a financial advisor to help me with my business and wealth goals. It is amazing how easy it is to "fall off track" without realizing it.
It might take a bit of an investment to receive the services of a fitness trainer or other professional...but you are investing in YOURSELF. And that's a pretty important commodity.
There is a lot of benefit of doing a one on one consult with an actual professional in those fields. The main thing is that they are educated in these topics. They have spent countless hours researching and learning - not just reading an article.
Sure you can get a lot from reading a book or a magazine article, but usually you might have some questions. Wouldn't it be nice to see how many of the theories you have read apply to YOU.
In my field, I notice those clients who put off sessions, also end not reaching goals. They don't get constant feedback over the quality of their workouts. They might over do one type of activity and end up with an injury. Working with a coach, they can receive correction and motivation so that they keep progressing towards their fitness goals.
I work with a business coach and a financial advisor to help me with my business and wealth goals. It is amazing how easy it is to "fall off track" without realizing it.
It might take a bit of an investment to receive the services of a fitness trainer or other professional...but you are investing in YOURSELF. And that's a pretty important commodity.
Monday, October 22, 2007
Does yoga count as exercise?
I am often asked my clients about their participation in yoga or tai chi classes. Do these "count" towards their activity time?
YES!
There are many health benefits to doing slow activities such as yoga and tai chi - they reduce stress, they improve blood flow to working muscles by working on flexibility, and don't forget that they are is a great deal of strength involved as well.
Ohmmmmmm!
YES!
There are many health benefits to doing slow activities such as yoga and tai chi - they reduce stress, they improve blood flow to working muscles by working on flexibility, and don't forget that they are is a great deal of strength involved as well.
Ohmmmmmm!
Friday, October 12, 2007
Its a fact of life...
Ben Franklin said
"In this world nothing is certain but death and taxes."
So it is a fact of life that our bodies get older. Movement becomes more difficult and fitness over all decreases because there is a decrease in both the body's ability to mobilize fat as well as build muscle mass.
There is hope though!
Many studies show that this decline can be slowed by CONTINUING to be active as we get older. here's another
Some of this decrease in fitness is a result of physiology and some of it is cultural - that is - when we retire - in the past, people decided it was time to slow down and take it easy...which also meant being less active - which eventually leads to age associated illnesses and weight gain. By remaining active THROUGHOUT life - we can slow this decline.
Activity should be balance between high and low intensity, including cardiovascualr, musculoskeletal and flexibility training. Many people tend to choose one activity only. This can lead to fitness plateau's (no longer improving) or injury (in the case of high intensity activities such as hockey, or lower intensity involving the spine such as golf).
Making the decision to be active is great, but if you are just starting out, remember you are STARTING. There are many years of weak muscles, poor posture, untreated sprains and strains on the body that you need to deal with as you enter into this journey. What the body decides is "too much" depends on the body.
So start slowly, with basic movements and "get fit" for those higher intensity sports and activities you want to do in the future. Take lessons with an expert to ensure proper form and technique. Start getting into good habits, like warming up and cooling down/stretching around the activity. Don't worry what others might think - while they may end up injured from skipping these things, you will be able to enjoy your sport for a long time.
Be well!
"In this world nothing is certain but death and taxes."
So it is a fact of life that our bodies get older. Movement becomes more difficult and fitness over all decreases because there is a decrease in both the body's ability to mobilize fat as well as build muscle mass.
There is hope though!
Many studies show that this decline can be slowed by CONTINUING to be active as we get older. here's another
Some of this decrease in fitness is a result of physiology and some of it is cultural - that is - when we retire - in the past, people decided it was time to slow down and take it easy...which also meant being less active - which eventually leads to age associated illnesses and weight gain. By remaining active THROUGHOUT life - we can slow this decline.
Activity should be balance between high and low intensity, including cardiovascualr, musculoskeletal and flexibility training. Many people tend to choose one activity only. This can lead to fitness plateau's (no longer improving) or injury (in the case of high intensity activities such as hockey, or lower intensity involving the spine such as golf).
Making the decision to be active is great, but if you are just starting out, remember you are STARTING. There are many years of weak muscles, poor posture, untreated sprains and strains on the body that you need to deal with as you enter into this journey. What the body decides is "too much" depends on the body.
So start slowly, with basic movements and "get fit" for those higher intensity sports and activities you want to do in the future. Take lessons with an expert to ensure proper form and technique. Start getting into good habits, like warming up and cooling down/stretching around the activity. Don't worry what others might think - while they may end up injured from skipping these things, you will be able to enjoy your sport for a long time.
Be well!
Wednesday, October 03, 2007
Take action!
I was reading my Oprah magazine, and there is this great little article on complaining. Everyone has difference responses to stressful situations (whether positive or negative) one of which is to be expressive and well, complain.
We complain about our jobs, our chores, our bodies, about having not enough time, about being too busy or people being too mean.
The article in the magazine talked about taking a "Complaining Fast". That is, to not complain.
The idea is that INSTEAD of complaining. DO something about it, rather than "express" your dissatisfaction.
For example, the other day, my husband went out for his usual volleyball game. I didn't want to spend the night NOT talking to someone. I could have complained that he was going out, and I wanted to spend time with him. Instead, I phoned up a friend and asked her if she wanted some company. I had a lovely time with my friend.
So lets put it into something more Day by Day - I hear a lot of complaining about two things: body shape, and workout time.
I have a client who wants a flatter tummy. (ok, I have MANY clients who want that). They said that a flatter tummy is a priority. Ok. We discussed eating. Beer and fatty foods is an issue. As in, they eat too much of it. I heard a few excuses, and then I said, "I thought a flatter tummy was a priority? If that's the case, then you need to commit to some changes." So my client has a choice here, either make those changes to their eating and trim the fat, OR, don't make the changes, and set a different fitness goal that isn't based on appearances. Neither of them include complaining. Both require my client to take some kind of action to achieve their goals.
So stop yer whining and take action!
be Well.
We complain about our jobs, our chores, our bodies, about having not enough time, about being too busy or people being too mean.
The article in the magazine talked about taking a "Complaining Fast". That is, to not complain.
The idea is that INSTEAD of complaining. DO something about it, rather than "express" your dissatisfaction.
For example, the other day, my husband went out for his usual volleyball game. I didn't want to spend the night NOT talking to someone. I could have complained that he was going out, and I wanted to spend time with him. Instead, I phoned up a friend and asked her if she wanted some company. I had a lovely time with my friend.
So lets put it into something more Day by Day - I hear a lot of complaining about two things: body shape, and workout time.
I have a client who wants a flatter tummy. (ok, I have MANY clients who want that). They said that a flatter tummy is a priority. Ok. We discussed eating. Beer and fatty foods is an issue. As in, they eat too much of it. I heard a few excuses, and then I said, "I thought a flatter tummy was a priority? If that's the case, then you need to commit to some changes." So my client has a choice here, either make those changes to their eating and trim the fat, OR, don't make the changes, and set a different fitness goal that isn't based on appearances. Neither of them include complaining. Both require my client to take some kind of action to achieve their goals.
So stop yer whining and take action!
be Well.
Wednesday, September 12, 2007
Commentary on exercise for kids
There is a recent study that discusses how many children these days are either very unhappy or will start developping mental health illnesses far more than before. The study mentions how video games, and the fear of kids interacting with strangers (so parents keep kids inside more) that many children don't interact with others, don't develop their feelings of compassion or social skills.
Then I came across this from Fisher Price. 
A biking video game for kids. Yes it gets them moving, but what about biking OUTSIDE? Are parents too busy to teach their kids how to ride, or to monitor them? Are we so afraid for our children? Yes there are "bad guys" out there, but our communities are more pro-active in being, well, active with our kids to reduce this threat.
A biking video game for kids. Yes it gets them moving, but what about biking OUTSIDE? Are parents too busy to teach their kids how to ride, or to monitor them? Are we so afraid for our children? Yes there are "bad guys" out there, but our communities are more pro-active in being, well, active with our kids to reduce this threat. I remember my first bike, my first road bike (from Sears!) and the freedom I felt when my friends and I would ride together around the neighbourhood.
It seems a shame that we might be bringing up a new generation of kids whose only experience on bikes will be stationary.
Tuesday, September 11, 2007
100 calorie snacks
Marketing is great isn't it? Based on observation as I shop through my grocery stories, I see many people buying those 100 calorie cookies, chips and snacks.
Some people think - well it allows for a treat without over doing it.
The problem is - people are eating several of these snacks each day.
and these snacks - aren't healthy! They aren't a health food. The little green check box is another simple of good marketing technique - it fools the consumer into thinking that these little foods are a health food because it gets SOME kind of nice rating. But who rates these t
hings? Likely the company who produces it.
Redefine snack - it should be a "mini meal" rather than a treat. A mini meal means a little carbohydrate, a little protein and some good fat - all from nutritionally dense sources.
Also remember to eat every 4 hours (or sooner) to avoid being over hungry (and then over eating).
Some people think - well it allows for a treat without over doing it.
The problem is - people are eating several of these snacks each day.
and these snacks - aren't healthy! They aren't a health food. The little green check box is another simple of good marketing technique - it fools the consumer into thinking that these little foods are a health food because it gets SOME kind of nice rating. But who rates these t
hings? Likely the company who produces it.Redefine snack - it should be a "mini meal" rather than a treat. A mini meal means a little carbohydrate, a little protein and some good fat - all from nutritionally dense sources.
Also remember to eat every 4 hours (or sooner) to avoid being over hungry (and then over eating).
Monday, September 10, 2007
The habits of effective people
I spent the weekend with friends at the Kingdom trails in Vermont. It was great fun, great company and great riding.
With a big group of people, we are bound to have our moments, not get along ALL the time. and you know what? that's ok. I have had arguments with my best friend, and she still is my very best friend. Friends can argue and still be friends.
Even i admit, i was moody too. and i have to admit, i let myself get that way. I let some behavior of other people get to me, and make me feel sad. I wanted to let it go, but at the same time i didn't.
I remind myself of Stephen Covey's 7 Habits - one of which is that WE OURSELVES DECIDE how we will REACT to a situation. If we are angry or sad or disappointed - we let ourselves get that way. Its ok, to have those feelings BUT let it go. That is what i forgot to do this past weekend.
My husband did and said exactly what i needed him to, he was supportive and kind and encouraging. He didn't try and fix or belittle my feelings.
So next time someone close to you has a moment, try not to REACT, but take a breath, know that likely, it has nothing to do with you, and be there for them and help them.
With a big group of people, we are bound to have our moments, not get along ALL the time. and you know what? that's ok. I have had arguments with my best friend, and she still is my very best friend. Friends can argue and still be friends.
Even i admit, i was moody too. and i have to admit, i let myself get that way. I let some behavior of other people get to me, and make me feel sad. I wanted to let it go, but at the same time i didn't.
I remind myself of Stephen Covey's 7 Habits - one of which is that WE OURSELVES DECIDE how we will REACT to a situation. If we are angry or sad or disappointed - we let ourselves get that way. Its ok, to have those feelings BUT let it go. That is what i forgot to do this past weekend.
My husband did and said exactly what i needed him to, he was supportive and kind and encouraging. He didn't try and fix or belittle my feelings.
So next time someone close to you has a moment, try not to REACT, but take a breath, know that likely, it has nothing to do with you, and be there for them and help them.
Friday, September 07, 2007
Networking
In the fitness coaching business, there are many options to "spread the word". I can advertize, produce brochures, or the way I prefer is Networking and Referrals.
I am a member of BNI - Chelsea - a business referral group. We meet once a week to discuss the types of clients we are looking for. I have learned how to talk about my business in a non-technical way, and to learn and share with other entrepreneurs.
A referral from an associate or a client is a wonderful compliment. It says that the person was happy with my service, and has a lot of trust in me to train someone that they know.
The fact is, there is a lot of advertizing around. A lot of information, almost TOO MUCH information. Now it seems people don't know how to shop any more. But word of mouth - telling someone else how a product or service worked for them is quite powerful.
My goal is to continue to grow my business through word of mouth and referral.
I am a member of BNI - Chelsea - a business referral group. We meet once a week to discuss the types of clients we are looking for. I have learned how to talk about my business in a non-technical way, and to learn and share with other entrepreneurs.
A referral from an associate or a client is a wonderful compliment. It says that the person was happy with my service, and has a lot of trust in me to train someone that they know.
The fact is, there is a lot of advertizing around. A lot of information, almost TOO MUCH information. Now it seems people don't know how to shop any more. But word of mouth - telling someone else how a product or service worked for them is quite powerful.
My goal is to continue to grow my business through word of mouth and referral.
Tuesday, September 04, 2007
Overcoming fear
I have a pile of magazines sitting that I enjoy reading with my morning coffee. (milk, no sugar!)
In a recent issue of Pedal magazine, there is a huge section dedicated to women in cycling and a great little piece on over coming fear.
It just so happened that on my short trail ride today at Camp Fortune, my husband Stef helped me apply those "anti-fear" skills on a descent that I have been having trouble with. It is a steepish descent with a wooden bridge on it. The bridge is what freaks me out.
Many people have said FEAR is False Evidence Appearing Real. In this case, my false evidence is falling and hurting myself. With proper form and control, I SHOULD be able to handle this obstacle...but its my mind I must convince.
After a few attempts, and just plain stopping before even attempting, my husband decided to lower my saddle. This helps get the weight back a bit better. Well, the strategy worked, because I was able to do the bridge!
Then after a few practices with the low saddle, I put the saddle back up to my normal pedalling position, and tried the bridge again. I know where to focus my eyes, how fast to go and how much to brake. Success.
The article in Pedal mentioned practicing the skills needed to do the exact thing that scares us. This might mean breaking the skill down into its bits, and practicing each pieace separately.
When we break the obstacle into its "bits" it doesn't seem nearly as big and scary as it did before. And I have to admit, the feeling of success having over come my fear, was very very sweet.
In a recent issue of Pedal magazine, there is a huge section dedicated to women in cycling and a great little piece on over coming fear.
It just so happened that on my short trail ride today at Camp Fortune, my husband Stef helped me apply those "anti-fear" skills on a descent that I have been having trouble with. It is a steepish descent with a wooden bridge on it. The bridge is what freaks me out.
Many people have said FEAR is False Evidence Appearing Real. In this case, my false evidence is falling and hurting myself. With proper form and control, I SHOULD be able to handle this obstacle...but its my mind I must convince.
After a few attempts, and just plain stopping before even attempting, my husband decided to lower my saddle. This helps get the weight back a bit better. Well, the strategy worked, because I was able to do the bridge!
Then after a few practices with the low saddle, I put the saddle back up to my normal pedalling position, and tried the bridge again. I know where to focus my eyes, how fast to go and how much to brake. Success.
The article in Pedal mentioned practicing the skills needed to do the exact thing that scares us. This might mean breaking the skill down into its bits, and practicing each pieace separately.
When we break the obstacle into its "bits" it doesn't seem nearly as big and scary as it did before. And I have to admit, the feeling of success having over come my fear, was very very sweet.
Sunday, September 02, 2007
How old is too old?
I was reading through my Pedal magazine and one little story caught my eye. Celebrating the 70th birthday of Ann Budge. She has been mountain biking for 20 years. She started at 50. Very very cool. And now she is 70 and she still participates in the Hardwood Hills races.
Every time I joke about a scratch or a little injury with one of my clients, he reminds me that I won't be able to mountain bike forever. Part of me wonders "why not?" at the moment, and then when riding the technical trails at Camp Fortune, I do wonder how long my body can hang on.
But reading about Ms. Budge, I realize, it isn't physical age, but how you feel inside and how you treat your body, what foods you fuel it and what thoughts you feed it.
So I'm not going to think about how long the ride will last, but live in the moment and enjoy the ride right now.
Every time I joke about a scratch or a little injury with one of my clients, he reminds me that I won't be able to mountain bike forever. Part of me wonders "why not?" at the moment, and then when riding the technical trails at Camp Fortune, I do wonder how long my body can hang on.
But reading about Ms. Budge, I realize, it isn't physical age, but how you feel inside and how you treat your body, what foods you fuel it and what thoughts you feed it.
So I'm not going to think about how long the ride will last, but live in the moment and enjoy the ride right now.
Thursday, August 23, 2007
Some eating info and research
This is an interesting study on whether convenivence foods actually saves time. The researches found that pr-packaged foods did not actually save on time, and many of these foods are high in salts, additives and sugar, so they aren't actually healthier either!
Saturday, August 11, 2007
Today's race...
One thing I have been enjoying with my racing the Quebec Cup series - they certainly keep me on my toes! Usually we do 3 laps of a 6.5 km course, or in the case of Mont Ste Anne, 4 laps of a 5 km course...so if you do the math, expect a 20 km race...not so today...Camp Fortune Q-cup, definitely over 20 km of racing and 4 laps of a very challenging course...which happens to include a 1 km climb to the top of a ski hill (via a gravel road). Those who know CBC road, either love it or hate it - it definitely brings out your true character...
My first three laps were hard, bu the expected hard kind of effort for racing. then came lap 4. this was the one that was just slightly beyond my fitness level, the one that hurt, the one that made my body yell ever so slightly.
...but it was all good...i felt all the goddesses watching over me today, helping me find my inner power. I was agressive when the boys came by to pass, letting them know when I was ready and held my line. They respected my space.
I had a great warm up- brought in the old trainer and the road bike. I was able to warm up very efficiently and noticed the difference during my first lap.
My goal was to keep my laps about 35 minutes. My race time was 2:24, so a little slower, but i am very happy with my race. I also came in 3rd - so I even got my moment on the podium.
I brought myself to a place I hadn't been before, met goals and tonight I celebrate!
My first three laps were hard, bu the expected hard kind of effort for racing. then came lap 4. this was the one that was just slightly beyond my fitness level, the one that hurt, the one that made my body yell ever so slightly.
...but it was all good...i felt all the goddesses watching over me today, helping me find my inner power. I was agressive when the boys came by to pass, letting them know when I was ready and held my line. They respected my space.
I had a great warm up- brought in the old trainer and the road bike. I was able to warm up very efficiently and noticed the difference during my first lap.
My goal was to keep my laps about 35 minutes. My race time was 2:24, so a little slower, but i am very happy with my race. I also came in 3rd - so I even got my moment on the podium.
I brought myself to a place I hadn't been before, met goals and tonight I celebrate!
Wednesday, August 08, 2007
What i did on my summer...eh...vacation??
Summer time is not a time off for me. I continue to work throughout most of the summer while running my own business. This year, as I have mentioned I am working at the mountain bike camp, and I am continuing to see my clients as much as I can. I haven't been teaching the group fitness classes. I decided to take a break from that this summer, plus scheduling has made it pretty tight.
For my own enjoyment (although i am sure some people might beg to differ), I have been continuing through my journey of mountain bike racing. I have down 3 Quebec Cups this summer: Bromont, Tremblant and Mont Ste Anne. I have raced the Ontario Cups in previous years. I have to say Chico does a much better job at race organizing, but I have enjoyed the racing on the Quebec side because the trails are more technical. I am racing in a different category this year, Master Expert instead of Master Sport. This has been a very big eye opener for me, a third (or fourth lap depending on the course) and the loss of two months training at the beginning of the year. I was hoping to be more "competitive" this summer, but as it turns out I am looking more to "Complete" my races rather than "Compete". The women in my category are much faster than I am, and since I am still working on a great deal of fitness, well, i have a great deal to work on.
I am not worried though. I keep my long term goal in mind - Racing Elite by Forty. So this is some adventure in my journey towards that goal.
For my own enjoyment (although i am sure some people might beg to differ), I have been continuing through my journey of mountain bike racing. I have down 3 Quebec Cups this summer: Bromont, Tremblant and Mont Ste Anne. I have raced the Ontario Cups in previous years. I have to say Chico does a much better job at race organizing, but I have enjoyed the racing on the Quebec side because the trails are more technical. I am racing in a different category this year, Master Expert instead of Master Sport. This has been a very big eye opener for me, a third (or fourth lap depending on the course) and the loss of two months training at the beginning of the year. I was hoping to be more "competitive" this summer, but as it turns out I am looking more to "Complete" my races rather than "Compete". The women in my category are much faster than I am, and since I am still working on a great deal of fitness, well, i have a great deal to work on.
I am not worried though. I keep my long term goal in mind - Racing Elite by Forty. So this is some adventure in my journey towards that goal.
Friday, July 20, 2007
Human Behavior
This is my third week working at the moutain biking camp and I am learning much on human behavior. Specifically its tough being the only woman in an all male environment.
I am learning that I have come a long way in the last 10 years. I feel like I am truly discovering my inner goddess. The goddess archetypes each have their own "power" and strengths. Some women fit into one specific archetype, while I think I am many combinations. A little Hera, a little Athena, a little Hestia to name a few...
I empower them when I need them to help me focus and find my way.
I am learning that I have come a long way in the last 10 years. I feel like I am truly discovering my inner goddess. The goddess archetypes each have their own "power" and strengths. Some women fit into one specific archetype, while I think I am many combinations. A little Hera, a little Athena, a little Hestia to name a few...
I empower them when I need them to help me focus and find my way.
Monday, July 16, 2007
My first two weeks of July
Well it has been an interesting couple of weeks so far. I have been working at the La Rocca XC Mountain Bike Camp for Boys 12-16
I am the administrative assistant at the camp, in charge of paper, money and all things in between. I also ride with the boys.
I have to say, biking with those guys is tough! They have the ability to take off quick, but lack endurance, so I have to wait until they settle down.
Friday the 13th, I fell on my face. Nice fat lip. But it was a wonderful crazy ride in the rain. The skies opened and the boys cheered. Normally I probably would have sprinted for cover, but the sight of their joy inspired me, and I just biked behind them, just making sure they are safe. So because i didn't really focus on my ride, i lost control of the bike and down I went. Fortunately, I was wearing my glasses.
As it turns out, registration for the camp this year is low, so my hours will be reduced in August to half days three times a week. That is ok. I believe the Universe will have something new in store for me. I look forward to seeing what she will bring me.
As for racing, my next race is the Camp Fortune Q-cup and Massic Q-cup in August. I am focusing on improving skills and fitness for the next month doing some longer hard rides.
Many clients are travelling or taking the summer off, as is typical for this time of year. It allows me to plan for the fall, and develop new programming for Day by Day.
and finally, as for my little kitty, I had been so busy, that I didn't have time to be sad. My husband has been wonderful by making us go out for walks, so that I didn't notice the quiet in the house. I still miss her but I don't feel as sad.
be well!
I am the administrative assistant at the camp, in charge of paper, money and all things in between. I also ride with the boys.
I have to say, biking with those guys is tough! They have the ability to take off quick, but lack endurance, so I have to wait until they settle down.
Friday the 13th, I fell on my face. Nice fat lip. But it was a wonderful crazy ride in the rain. The skies opened and the boys cheered. Normally I probably would have sprinted for cover, but the sight of their joy inspired me, and I just biked behind them, just making sure they are safe. So because i didn't really focus on my ride, i lost control of the bike and down I went. Fortunately, I was wearing my glasses.
As it turns out, registration for the camp this year is low, so my hours will be reduced in August to half days three times a week. That is ok. I believe the Universe will have something new in store for me. I look forward to seeing what she will bring me.
As for racing, my next race is the Camp Fortune Q-cup and Massic Q-cup in August. I am focusing on improving skills and fitness for the next month doing some longer hard rides.
Many clients are travelling or taking the summer off, as is typical for this time of year. It allows me to plan for the fall, and develop new programming for Day by Day.
and finally, as for my little kitty, I had been so busy, that I didn't have time to be sad. My husband has been wonderful by making us go out for walks, so that I didn't notice the quiet in the house. I still miss her but I don't feel as sad.
be well!
Saturday, June 30, 2007
A tough week
This past week was very emotional. My beloved cat, Billie, passed away. It was all very quick, which in some ways is good, she didn't have to suffer.
I had always said that I would never put an animal through the ordeal of surgery and medical treatment unless I was GUARANTEED that this was necessary for a long life. When I brought my littl cat into the vet, he said she was in bad shape, and almost anything would kill her. He has known me for a long time, and he essentially said, it was time to let her go.
I had always said that I would never put an animal through the ordeal of surgery and medical treatment unless I was GUARANTEED that this was necessary for a long life. When I brought my littl cat into the vet, he said she was in bad shape, and almost anything would kill her. He has known me for a long time, and he essentially said, it was time to let her go.
I go through feelings of guilt, wondering if I had made the right decision or not. Deep down I know that I did. A good friend, also said, this is the way it was meant to play out, otherwise, it wouldn't have happened this way.
My cat is in a wonderful better place now, where she can breathe more easily, and move without pain. She has all the catnip her little heart desires and she is chasing moths and butterflies.
Billie was much more than "just a pet" to me. She was my friend, my animal companion through this part of my journey. She wasn't a lap cat or a cat that needed lots of petting and cuddling. In fact, we were both content with each others company.
Those who live with animals can understand that their energy and spirit brings a gift. I am blessed to have had Billie in my life.
I invite everyone to celebrate their animal companions and enjoy the journey. We may "train" them but they teach us a great deal - compassion, simplicity of life, contentment to name a few.
Wednesday, June 27, 2007
To my Billie-Cat
Yesteday was the hardest day for me. Billie's breathing had because laboured and she was breathing threw her mouth. When i took her to the vet, he said she wasn't doing too good and likely wouldn't make the night. she was suffering and struggling and he said i would have to let her go. I wasn't ready to let her go, but I didn't want her to suffer. She went peacefully to sleep with mommy at her side.
Billie was a wonderful spirit and I am so grateful she came into my life.
Monday, June 11, 2007
Reflections on a great couple of weekends...
I taught the Women and Wheels weekend for La Rocca XC which was fun and inspiring as always.
I learned many things...
1) When things seem out of control, take a second and regroup. I did this emotionally after the first weekend, which seemed to hit me like a tornado, and I did this the second weekend, physically, when the groups seemed a little chaotic.
2) Things will get out of control, and may be completely OUT of your control. That's ok. Keep things in perspective and try not to lose self control.
3) Live in the moment and don't worry so much about the next one. Its amazing what you will miss. I fully lived each moment as I taught and I believe this is what made these two weekends special.
4) As you live each moment, don't forget where you came from, and celebrate all the progress and success. I watched the women I taught get better and better with each part of the lesson. This to me, is one of the best parts of the weekend.
5) I was also reminded how much FITNESS is important in mountain biking. One of the things that were limiting progress was the lack of upper body, core and even cardiovascular fitness.
If you play any sport, having a basic fitness program will make your sport that much better. Its not about being competitive, its just about injury prevention and being able to "play" for longer.
I learned many things...
1) When things seem out of control, take a second and regroup. I did this emotionally after the first weekend, which seemed to hit me like a tornado, and I did this the second weekend, physically, when the groups seemed a little chaotic.
2) Things will get out of control, and may be completely OUT of your control. That's ok. Keep things in perspective and try not to lose self control.
3) Live in the moment and don't worry so much about the next one. Its amazing what you will miss. I fully lived each moment as I taught and I believe this is what made these two weekends special.
4) As you live each moment, don't forget where you came from, and celebrate all the progress and success. I watched the women I taught get better and better with each part of the lesson. This to me, is one of the best parts of the weekend.
5) I was also reminded how much FITNESS is important in mountain biking. One of the things that were limiting progress was the lack of upper body, core and even cardiovascular fitness.
If you play any sport, having a basic fitness program will make your sport that much better. Its not about being competitive, its just about injury prevention and being able to "play" for longer.
Sunday, May 27, 2007
Racing is the best coach
A good friend of mine always tells me that racing is the best teacher. You work hard, sweat, suffer and come out a whole new person at the other end.
I mountain bike race, and I love doing it, but I can't exactly explain why. Its just something I feel compelled to do.
I did my first two races in the expert category since I got back from Moab. I have a lot of learning!
I realize how much training I have missed during my Jan and Feb recovery. That's ok. I realize that I need to work on some technical skills. Working on that too! I realize how important it is to have a goal FOR EACH RACE. I raced my first race not really knowing what to expect, and since i didn't have a true goal I really felt the lack of focus. My second race, I had some specific things I was working on, they didn't happen, (keep the guys back until my second and third lap and a 2 hour race time), but that's ok, because i felt focused the entire time, and spent a long time "in the zone".
I mountain bike race, and I love doing it, but I can't exactly explain why. Its just something I feel compelled to do.
I did my first two races in the expert category since I got back from Moab. I have a lot of learning!
I realize how much training I have missed during my Jan and Feb recovery. That's ok. I realize that I need to work on some technical skills. Working on that too! I realize how important it is to have a goal FOR EACH RACE. I raced my first race not really knowing what to expect, and since i didn't have a true goal I really felt the lack of focus. My second race, I had some specific things I was working on, they didn't happen, (keep the guys back until my second and third lap and a 2 hour race time), but that's ok, because i felt focused the entire time, and spent a long time "in the zone".
Tuesday, May 15, 2007
Moab Riding
My trip to Moab was amazing. The views were breathtaking, and the riding was incredible. I pushed myself physically all week long.
So the summary:
Day 1: leave home Saturday morning at 4:00 AM to check into the airport and catch our 7:00 flight to Chicago. Wait in Chicago for a few hours and cath the early afternoon flight to Salt Lake City. In Salt Lake City we picked up our rental car and drove 4 hours to Moab. The views were wonderful so the drive felt quite short.
Day 2: Weather is in the 60's F, a little cool, so we bundle up and head for Sovereign Trail. This is a trail designed by the motor bikers for sharing with other users. A mixed terrain of rock, sand, climbing and technical descending. A nice way to start the week.
Day 3: on a recommendation, we head to Amassa Back, via a road ride from the condo we stayed at. We saw some pertroglyphs on the way and the views of Jackson Butte were awesome
Day 4: Well a little more interesting, after passing through some cattle, we parked the car and did Flat Pass. Or we thought we did, we biked to ALMOST the top of the hill, thought that there couldn't be a cattle guard at the top and turned around and headed down. After an hour of searching each cattle guard near the car we learned we were actually on the right track and had to climb BACK UP 2 miles of hill. Gah! This trail was essentially a big mountain, up one side down the other with 10 km of road riding back to the car to complete the loop. We were pretty tired after this one. 
Day 5 : We took the shuttle to the top of Porcupine Rim. 22 of us on the shuttle to the top for some excellent views, some scary riding (only because it was on the edge of a cliff) and some nice compay (we grouped up with some friendly folks from Toronto)
Day 6: We tried to do Moonlight Meadow, but had to turn around due to snow! This was at about 10000 feet elevation in the La Sal Mountains. We coasted for 30 minutes in neutral in the car back to Moab and played on the Slick Rock, which for me was one of the best riding I did in Moad. 
I loved riding the slick rock. While the other rides did have technical requirements, not nearly as much as the slick rock. Most people who know my riding know that I am a "technician" when it comes to mountain biking because I lack size and power, so I must use proper technique to get myself over some obstacles. I shudder to think we almost missed doing this because most people found this riding the LEAST interesting. Next time I plan on doing the big loop. We only did the short 3 mile practice loop, and on Friday we played on a few miles of the main loop but just did a short out and back because we had to return the bikes and the rental car.
Friday we drove back to Salt Lake City, and stayed in a hotel for the night. Saturday morning we took the shuttle to the air port for an early morning flight back to Chicago. Just before landing at OHare we learned that there was a second flight to Ottawa leaving EARLIER. We would have had to wait SEVEN hours for our flight, so with some begging and looking cute we asked if we can hop on the earlier flight (leaving 2 hours after landing). Thanks to Elizabeth's at American Airlines great efforts, our luggage even made it on without a problem and we were back in Ottawa before dark and we were even able to get in some loads of laundry done before bed.
So that was our trip! I loved Moab, I still can't get over the orange rocks and the beautiful scenery. We met some great people out there, and biked Porcupine Rim with some cool folks from Collingwood. We met people for San Diego, (who said we can stay with them next time we are in Calie, which i just MAY have to take them up on their offer), the tourists were super nice, and the jeepers were very cordial, letting us go by. Yes I could not end this entry without a comment on the jeepers, I still cannot believe they drive what we ride! Crazy!
This is one of my favorites of me riding the slick rock...
Wednesday, May 02, 2007
Stretching
When is a stretch a stretch? What's the proper way to stretch?
Most people don't realize that there actually are various ways to stretch, and proper form is required. If you stretch the same way every day, improperly, you can cause yourself injury, or even injury without realizing it.
The most common way to stretch is the static stretch. This is holding the muscle in its elongated position for a few seconds.
Its important not to "bounce" while stretching. This is considered an "explosive" like move during the stretch (as far as the muscle is concerned) and the muscle will tend to "yank back" to avoid over stretching. Combine these two forces and you can end up with a pulled muscle.
It is also important to maintain spine and hip alignment while you stretch limbs. This means, yep, engaging the core to promote stability.
Finally, when you stretch a muscle, it must be WITHOUT load. For example, hanging from a bar, might FEEL like you are stretching, but your arms are holding you on the bar...so that means, this is actually a lengthen under load. Otherwise known as the eccentric contraction, or the negative phase of a repetition. Another common example is standing up and bending over to reach for the toes. Most people don't keep proper alignment of their spine as it is, but more importantly your back is holding you up in this inverted position. So again, it isn't a stretch. (this of the eccentric phase of the dead lift exercise, this is what you are doing when reaching for your toes).
In order to stretch a muscle, the muscle needs to be relaxed. Laying positions are always good for stretching.
You should also be able to breathe through your stretches, and do them gently to feel a nice pull in the muscle.
The end result of a good stretching program, is improved flexibility, reduced back pain and better posture, improved performance, feelings of relaxation...only to name a few.
Most people don't realize that there actually are various ways to stretch, and proper form is required. If you stretch the same way every day, improperly, you can cause yourself injury, or even injury without realizing it.
The most common way to stretch is the static stretch. This is holding the muscle in its elongated position for a few seconds.
Its important not to "bounce" while stretching. This is considered an "explosive" like move during the stretch (as far as the muscle is concerned) and the muscle will tend to "yank back" to avoid over stretching. Combine these two forces and you can end up with a pulled muscle.
It is also important to maintain spine and hip alignment while you stretch limbs. This means, yep, engaging the core to promote stability.
Finally, when you stretch a muscle, it must be WITHOUT load. For example, hanging from a bar, might FEEL like you are stretching, but your arms are holding you on the bar...so that means, this is actually a lengthen under load. Otherwise known as the eccentric contraction, or the negative phase of a repetition. Another common example is standing up and bending over to reach for the toes. Most people don't keep proper alignment of their spine as it is, but more importantly your back is holding you up in this inverted position. So again, it isn't a stretch. (this of the eccentric phase of the dead lift exercise, this is what you are doing when reaching for your toes).
In order to stretch a muscle, the muscle needs to be relaxed. Laying positions are always good for stretching.
You should also be able to breathe through your stretches, and do them gently to feel a nice pull in the muscle.
The end result of a good stretching program, is improved flexibility, reduced back pain and better posture, improved performance, feelings of relaxation...only to name a few.
Wednesday, April 25, 2007
Importance of Quality Fitness Training
something i always say about my business is that "this is NOT a random set of exercises!"
Quality programming is very important to me. My clients are TRUSTING me with their bodies and their goals. It is my job to ensure their safety and enjoyment, while working towards their dreams of better fitness.
The only way to do this well is with a fitness assessment. Many trainers will ask new clients about their goals and maybe some injuries. I go further. I test my client's ability to move, and evaluate the quality of their movement. That means I look for tell-tale signs of certain muscle imbalances and weaknesses. I don't only want to know how many pushups are squats my clients can complete, but i want to know WHAT the exercise looks like while my clients are doing them. Are shoulders and hips remaining square throughout the movement. Are they complaining of pain, are backs arching or sagging...these are only a few things that I look at.
For cardiovascular testing, this will vary from my client to client, as each one has different goals. Some are looking to run their first 5 km, some are looking to just be able to walk for 10 minutes or run up the stairs without losing their breath. I look at resting heart rate, and heart rate during certain exercise for baseline testing. Then we go from there.
I believe I offer my clients quality exercise programming, that incorporates movement as a lifestyle, not as a fad.
Quality programming is very important to me. My clients are TRUSTING me with their bodies and their goals. It is my job to ensure their safety and enjoyment, while working towards their dreams of better fitness.
The only way to do this well is with a fitness assessment. Many trainers will ask new clients about their goals and maybe some injuries. I go further. I test my client's ability to move, and evaluate the quality of their movement. That means I look for tell-tale signs of certain muscle imbalances and weaknesses. I don't only want to know how many pushups are squats my clients can complete, but i want to know WHAT the exercise looks like while my clients are doing them. Are shoulders and hips remaining square throughout the movement. Are they complaining of pain, are backs arching or sagging...these are only a few things that I look at.
For cardiovascular testing, this will vary from my client to client, as each one has different goals. Some are looking to run their first 5 km, some are looking to just be able to walk for 10 minutes or run up the stairs without losing their breath. I look at resting heart rate, and heart rate during certain exercise for baseline testing. Then we go from there.
I believe I offer my clients quality exercise programming, that incorporates movement as a lifestyle, not as a fad.
Monday, April 23, 2007
No limits!
The good Lord gave you a body that withstand almost anything, it is your mind you must convince - V. Lombardi
How true that is! I went to see an African Dance Performance put on by Baobab Tree
One of the groups performing was DanceAbility.
They are an amazing group that shows that there are NO limits. They use dance to socialize, have fun and move their bodies. They were an inspiration to watch.
How true that is! I went to see an African Dance Performance put on by Baobab Tree
One of the groups performing was DanceAbility.
They are an amazing group that shows that there are NO limits. They use dance to socialize, have fun and move their bodies. They were an inspiration to watch.
Friday, April 20, 2007
Find your Inner Hestia
Maybe its the coffee talking, but sometimes I really enjoy my chores. I find my inner Hestia (Greek Goddess of the Hearth and Home) and discover an inner peace while I tend to the laundry and the dishes.
I grin to myself, as I know that I am using 200 calories per hour to do the lighter chores around the house. (http://www.primusweb.com/fitnesspart...e/calculat.htm)I feel an inner satisfaction when I am finished my chores, and look around to see how tidy everything is. Hestia would be proud.
If everyone found their inner goddess, then chores would be more of a un-winding time, rather than added stress. Its about finding the joy in everything that we do. People don't realize how much stress affects their health and their training. Stress puts you in flight or fight. You are either chasing the dinosaur or running from it. Your body can only handle that feeling for so long, then things start to go wrong. (Headaches, skin problems, to name a few). Eventually, there might be a real breakdown (arthritis, ulcer rupturing....for example), because the body screams "NO MORE".
People also don't realize that stress affects weight loss. Or the LOSS of weight loss. When you are in high stress, the LAST thing your body thinks of is that you want to burn fat. In fact it might even keep on MORE so that you can deal with the dinosaur.
So next time you approach a task with a negative attitude, find your inner goddes and pay hommage to her with that task. Turn your feelings and attitudes to a positive. Whether it is Hestia for household chores, or Artemis who loved wild life, we all have elements of each goddess with in us.
I grin to myself, as I know that I am using 200 calories per hour to do the lighter chores around the house. (http://www.primusweb.com/fitnesspart...e/calculat.htm)I feel an inner satisfaction when I am finished my chores, and look around to see how tidy everything is. Hestia would be proud.
If everyone found their inner goddess, then chores would be more of a un-winding time, rather than added stress. Its about finding the joy in everything that we do. People don't realize how much stress affects their health and their training. Stress puts you in flight or fight. You are either chasing the dinosaur or running from it. Your body can only handle that feeling for so long, then things start to go wrong. (Headaches, skin problems, to name a few). Eventually, there might be a real breakdown (arthritis, ulcer rupturing....for example), because the body screams "NO MORE".
People also don't realize that stress affects weight loss. Or the LOSS of weight loss. When you are in high stress, the LAST thing your body thinks of is that you want to burn fat. In fact it might even keep on MORE so that you can deal with the dinosaur.
So next time you approach a task with a negative attitude, find your inner goddes and pay hommage to her with that task. Turn your feelings and attitudes to a positive. Whether it is Hestia for household chores, or Artemis who loved wild life, we all have elements of each goddess with in us.
Thursday, April 19, 2007
Training your core
I recently wrote an article for the Ottawa Outdoors magazine on core training.
Here are some tips:
when training the core, change your mind set from abs and movement of the spine to bracing, and holding the torso in a stable position.
Think of keeping the spine neutral, ie all the natural curvature of the spine, constant throughout various exercises.
think of the spinal bracing as trying to be as solid as possible and not get knocked over. we used to think of "sucking in" the belly, but research has shown that, this is not a good strategy to strengthen the core.
and finally, stop thinking of "feeling the burn" when it comes to core. When training the core properly, there will be no burn, only the feeling of "this is tough to do properly".
it takes a lot of concentration and focus to do core exercises properly. With a little bit of patience, and a lot of practice, you too will have a strong stable core.
Here are some tips:
when training the core, change your mind set from abs and movement of the spine to bracing, and holding the torso in a stable position.
Think of keeping the spine neutral, ie all the natural curvature of the spine, constant throughout various exercises.
think of the spinal bracing as trying to be as solid as possible and not get knocked over. we used to think of "sucking in" the belly, but research has shown that, this is not a good strategy to strengthen the core.
and finally, stop thinking of "feeling the burn" when it comes to core. When training the core properly, there will be no burn, only the feeling of "this is tough to do properly".
it takes a lot of concentration and focus to do core exercises properly. With a little bit of patience, and a lot of practice, you too will have a strong stable core.
Thursday, April 12, 2007
Why oh why can i not lose those 5 or 10 pounds?
Is it because of my age? My metabolism? My exercise? WHY?
There are many reasons why those last few pounds are so difficult to lose.
1) set point - your body is simply at its natural weight it "wants" to be it. This is set by genetics.
2) immune problems - Some foods or other allergies can affect your immune system. The observed immune response can be added fat or water gain.
3) Medications - as with the immune response, so meds cause excess weight gain.
4) Healthy eating- a balanced diet is very important in weight management. Calorie reduced diets can be low in some vitamines and minerals. As a result, the LAST thing your body thinks about its letting you lose weight. It is simply protecting your organs and systems so that everything functions properly.
5) Eating and exercise - eating enough to balance your exercise and activities is also important. The calorie difference between your basic functions, activities and food intake cannot be so huge that your body thinks something is wrong. Many people are simply not eating enough to breathe and blink let alone move their bodies.
So weight management is NOT a simple math, calorie in calorie out kind of thing. There are many things to consider when trying to attain healthy weight.
There are many reasons why those last few pounds are so difficult to lose.
1) set point - your body is simply at its natural weight it "wants" to be it. This is set by genetics.
2) immune problems - Some foods or other allergies can affect your immune system. The observed immune response can be added fat or water gain.
3) Medications - as with the immune response, so meds cause excess weight gain.
4) Healthy eating- a balanced diet is very important in weight management. Calorie reduced diets can be low in some vitamines and minerals. As a result, the LAST thing your body thinks about its letting you lose weight. It is simply protecting your organs and systems so that everything functions properly.
5) Eating and exercise - eating enough to balance your exercise and activities is also important. The calorie difference between your basic functions, activities and food intake cannot be so huge that your body thinks something is wrong. Many people are simply not eating enough to breathe and blink let alone move their bodies.
So weight management is NOT a simple math, calorie in calorie out kind of thing. There are many things to consider when trying to attain healthy weight.
Wednesday, April 11, 2007
Growth and Improvement
I am often asked why I do what I do, and simply stated, I love my job and all aspects of my job as a fitness coach.
I like to talk! (lots!), but also I love to teach and share, and I have always been the helper. So this job allows me to combine many of my natural instincts so to speak, and help others achieve goals and be healthier.
I also love to learn. A fitness coach's education is never complete! The research is constantly changing, and new tehniques come a long, and it is part of my job to keep myself up to date!
I think of myself a student of life! I take time out during the day to read up on health research, but i also listen to self improvement CD's and read books on business and leadership. I think of it as working on being the best human being I can be.
These types of books are a source of inspiration for me, whether it is a beautiful quote, or a great story on success.
I like to talk! (lots!), but also I love to teach and share, and I have always been the helper. So this job allows me to combine many of my natural instincts so to speak, and help others achieve goals and be healthier.
I also love to learn. A fitness coach's education is never complete! The research is constantly changing, and new tehniques come a long, and it is part of my job to keep myself up to date!
I think of myself a student of life! I take time out during the day to read up on health research, but i also listen to self improvement CD's and read books on business and leadership. I think of it as working on being the best human being I can be.
These types of books are a source of inspiration for me, whether it is a beautiful quote, or a great story on success.
Wednesday, April 04, 2007
Motivated or Committed?
According to my dictionary, being motivated means being moved to act on something. I think most people are pretty motivated to exercise. There are the many benefits of exercise including reducing the risk of heart disease, diabetes, cancer, as well s the mental health benefits.
In other words, there are many reasons that people actually ARE motivated to exercise.
What they aren't though, is committed.
Commitment is a pledge to do something. As in, making a promise to oneself to lead an active lifestyle and make healthier choices. Committing to exercise making the choice and effort to take the stairs more often or walking to work, or bringing your lunch rather than eating fast food.
But doesn't it sound better to just say you aren't motivated? Doesn't it sound horrible to say something like: "you know what, I'm not really all that committed to my health".
I'm not saying that its easy to get to the point of commitment, but it boils down to choice. We can make many excuses NOT to do something, or make the choice to go out and like Nike says Just Do It!
In other words, there are many reasons that people actually ARE motivated to exercise.
What they aren't though, is committed.
Commitment is a pledge to do something. As in, making a promise to oneself to lead an active lifestyle and make healthier choices. Committing to exercise making the choice and effort to take the stairs more often or walking to work, or bringing your lunch rather than eating fast food.
But doesn't it sound better to just say you aren't motivated? Doesn't it sound horrible to say something like: "you know what, I'm not really all that committed to my health".
I'm not saying that its easy to get to the point of commitment, but it boils down to choice. We can make many excuses NOT to do something, or make the choice to go out and like Nike says Just Do It!
Friday, March 30, 2007
Review of Newsweek articles
I bought the full magazine and there is a lot of useful information about exercise. Much of it has been known for quite some time, only now there is "scientific evidence" of some of those benefits. I'm not sure that the "proof is in the pudding" will motivate people more. Although - my own philosophy of some is better than none exercise is mentioned, which is great because our bodies were meant to MOVE!
What potential exercisers need to do is find their joy when moving their bodies. Do it because they want to and need to, not just have to. Perhaps weights does the trick, maybe its a dance class or yoga in the living room...explore and enjoy the journey and when you find THE thing that makes your body rock, then learn, do it, learn all the aspects of it. Make it yours.
Smile!
What potential exercisers need to do is find their joy when moving their bodies. Do it because they want to and need to, not just have to. Perhaps weights does the trick, maybe its a dance class or yoga in the living room...explore and enjoy the journey and when you find THE thing that makes your body rock, then learn, do it, learn all the aspects of it. Make it yours.
Smile!
Saturday, March 24, 2007
Quick fix?
The latest Newsweek has a big article on exercise and mental health.
http://www.msnbc.msn.com/id/17662246/site/newsweek/
A few studies have now shown that exercise actually improves our mental health as well as our physical health.
I would like to comment on the following statement in the article
"That gives rise to the question: if exercise is such good medicine, could scientists someday distill its brain-powering effects into chemical form—a sort of "workout in a pill"? "
I feel this comment just re-enforces the fact that most people STILL would rather have the quick fix rather than put in some effort and move their bodies. Typically time is a factor, but in reality, its what we CHOOSE to be our realities. If we CHOOSE to decide that we are too busy, then that is all that we see. But there are many ways to manage our time: wake up earlier, exercise while watching TV, exercise at lunch, take mini exercise breaks throughout the day...
We are all capable of making our goals a reality. The first step is COMMITMENT to that goal. Once you commit, you can strategize. But if you aren't fully committed, then you will make excuses. Its easy to make excuses not to, but during the time you are taking to make those excuses, you could be moving your body instead.
Our bodies were MEANT TO MOVE!
http://www.msnbc.msn.com/id/17662246/site/newsweek/
A few studies have now shown that exercise actually improves our mental health as well as our physical health.
I would like to comment on the following statement in the article
"That gives rise to the question: if exercise is such good medicine, could scientists someday distill its brain-powering effects into chemical form—a sort of "workout in a pill"? "
I feel this comment just re-enforces the fact that most people STILL would rather have the quick fix rather than put in some effort and move their bodies. Typically time is a factor, but in reality, its what we CHOOSE to be our realities. If we CHOOSE to decide that we are too busy, then that is all that we see. But there are many ways to manage our time: wake up earlier, exercise while watching TV, exercise at lunch, take mini exercise breaks throughout the day...
We are all capable of making our goals a reality. The first step is COMMITMENT to that goal. Once you commit, you can strategize. But if you aren't fully committed, then you will make excuses. Its easy to make excuses not to, but during the time you are taking to make those excuses, you could be moving your body instead.
Our bodies were MEANT TO MOVE!
Tuesday, March 20, 2007
Marketing in snack food
Tip:
Watch out for those 100 calorie or less versions of snack foods, such as cookies and chocolate bars. There is a big movement in the snack industry to make these unhealthy snacks more healthy by making servings sizes smaller. This doesn't change the fact that they are still unhealthy! They remain empty calories, that is they have no nutritional value for you. Save the "treats" for special occasions.
News:
Krispy Kreme Introduces NEW Whole Wheat Doughnut - are donuts healthy? No! A smaller version of a donut is still loaded in fat and sugar. Things can be called "whole wheat" and NOT actually be 100% whole grain.
http://www.thestar.com/Business/article/185983
Training:
Its official, I'm back on my regular training plan. I did my first base training ride this weekend. I admit, spending that long on the trainer isn't terribly exciting, but keeping my goal to race Expert level this summer in view does help me stay focused. The race license came in the mail too, so its even on paper!
Have a great week!
Watch out for those 100 calorie or less versions of snack foods, such as cookies and chocolate bars. There is a big movement in the snack industry to make these unhealthy snacks more healthy by making servings sizes smaller. This doesn't change the fact that they are still unhealthy! They remain empty calories, that is they have no nutritional value for you. Save the "treats" for special occasions.
News:
Krispy Kreme Introduces NEW Whole Wheat Doughnut - are donuts healthy? No! A smaller version of a donut is still loaded in fat and sugar. Things can be called "whole wheat" and NOT actually be 100% whole grain.
http://www.thestar.com/Business/article/185983
Training:
Its official, I'm back on my regular training plan. I did my first base training ride this weekend. I admit, spending that long on the trainer isn't terribly exciting, but keeping my goal to race Expert level this summer in view does help me stay focused. The race license came in the mail too, so its even on paper!
Have a great week!
Saturday, February 24, 2007
First Long Spin
Today I completed my first longer spin in quite some time. One full hour on the indoor trainer. I have also started back at work.
My appointment with my athletic therapist this week went well. He was very pleased with how my scar was looking.
I now have the camera into my stomach thing to do next. This will tell me if there are any other ulcers to be concerned with.
So some excitement, but I am keeping things in perspective. I realize i am still not 100% and that will still take some time. Also if i do have another ulcer, I will have to take very good care of myself so that I don't wind up with another emergency surgery. In a way it makes me feel like a ticking time bomb.
My appointment with my athletic therapist this week went well. He was very pleased with how my scar was looking.
I now have the camera into my stomach thing to do next. This will tell me if there are any other ulcers to be concerned with.
So some excitement, but I am keeping things in perspective. I realize i am still not 100% and that will still take some time. Also if i do have another ulcer, I will have to take very good care of myself so that I don't wind up with another emergency surgery. In a way it makes me feel like a ticking time bomb.
Wednesday, February 21, 2007
Finally!
I am FINALLy seeing a bit of progress with my ab strength...the ability to do PLANK!
I was feeling a little discouraged, but then with a little patience, there it was...
I was feeling a little discouraged, but then with a little patience, there it was...
Saturday, February 03, 2007
A big jump
Yesterday was huge change in my progress. I managed 18 minutes on my bike trainer at 60 watts (up from 40) and I was able to play with the gearing.
Things are slowly coming back.
I am ALMOST able to do the pointer dog exercise. I can now get one arm up OR one leg up but still not both. But it doesn't hurt as much to be in that position.
This is all about regaining core strength. Its amazing when they don't work, how much you realize how much you NEED them.
Simple things like walking down stairs or getting in and out of the car was painful because I wasn't able to stabilize.
I just finished reading a book by Osho called Body Mind Balancing. In it he reminds us how disconnected we are from our bodies, and how if we listened more we can sense problems MONTHS before they show up. He also reminds us that we are usually unaware of our bodies until something goes wrong. As a trainer, i am constantly aware of my abs, but i took for granted what was deeper within, the digestive organs. They do so much for us, but we are always unaware. Osho reminds us to be thankful for our bodies, for taking care of us, and moving us.
The body was not meant to be something to be ashamed of. It was meant to be celebrated and enjoyed.
Things are slowly coming back.
I am ALMOST able to do the pointer dog exercise. I can now get one arm up OR one leg up but still not both. But it doesn't hurt as much to be in that position.
This is all about regaining core strength. Its amazing when they don't work, how much you realize how much you NEED them.
Simple things like walking down stairs or getting in and out of the car was painful because I wasn't able to stabilize.
I just finished reading a book by Osho called Body Mind Balancing. In it he reminds us how disconnected we are from our bodies, and how if we listened more we can sense problems MONTHS before they show up. He also reminds us that we are usually unaware of our bodies until something goes wrong. As a trainer, i am constantly aware of my abs, but i took for granted what was deeper within, the digestive organs. They do so much for us, but we are always unaware. Osho reminds us to be thankful for our bodies, for taking care of us, and moving us.
The body was not meant to be something to be ashamed of. It was meant to be celebrated and enjoyed.
Monday, January 29, 2007
Compassion
When I was in the hospital, I shared my room with a lady, 94 years old. She was such a mystery to me.
She could barely speak, and had to be helped with eating and going to the washroom.
She slept most of the time, or would just sit and stare. I often wondered what she was thinking about. She would have been born in 1913. She saw the world change a few times over.
I felt for her though. She seemed to be in so much pain. Her spin curved from years of osteoporosis, and her hands full of arthritis. My friend, someone well versed in karma and the spirit of the universe, thought allowed, what is keeping her attached to this earth. What has she left unfinished that keeps her hanging on?
She had her sons ring and her husbands ring attached by a string on her finger. She had outlived both.
My husband and I would help when the nurses weren't around, pulling up her blanket or her pillow, or simply calling for the nurse because her hands weren't strong enough to press the call button by her bed.
She had few visitors, and I had many. In a way I felt guilty. This women, who had seen the world change, now forgotten, and lay in her bed with much discomfort. I doubt my presence had any profound effect on her, but she had an effect on me. And for that, I am thankful.
She could barely speak, and had to be helped with eating and going to the washroom.
She slept most of the time, or would just sit and stare. I often wondered what she was thinking about. She would have been born in 1913. She saw the world change a few times over.
I felt for her though. She seemed to be in so much pain. Her spin curved from years of osteoporosis, and her hands full of arthritis. My friend, someone well versed in karma and the spirit of the universe, thought allowed, what is keeping her attached to this earth. What has she left unfinished that keeps her hanging on?
She had her sons ring and her husbands ring attached by a string on her finger. She had outlived both.
My husband and I would help when the nurses weren't around, pulling up her blanket or her pillow, or simply calling for the nurse because her hands weren't strong enough to press the call button by her bed.
She had few visitors, and I had many. In a way I felt guilty. This women, who had seen the world change, now forgotten, and lay in her bed with much discomfort. I doubt my presence had any profound effect on her, but she had an effect on me. And for that, I am thankful.
Saturday, January 27, 2007
Reactions
I find it interesting how people react to my telling them about my surgery.
It starts off with "oh my!"
Followed by: "but you are so healthy!"
Yes, but I am also human...
Ulcers have long been associated with stressed out people and poor health. Mostly because - in the past stressed out people usually drank more aclohol and smoked more. Studies have shown that ulcers are caused by a bacteria, which is made worse by something making your stomach very very acidic: tabacco, alcohol OR NSAIDS - non steroidal anti-inflammatories such as aspirin or ibuprofen.
If you read the fine print, NSAIDS do mention having ulcers or stomach problems as a side effect. But when you are in pain, you don't really pay attention to that part. Well, i didn't. I followed the recommended dosage, but, as luck would have (or not have it) an ulcer, i didn't even know I had, ruptured...
then of course "how could you not know about the ulcer?"
Most people don't know in fact. Most people don't have symptoms...
So the moral is: read the fine print of any meds...don't assume that the side effects aren't likely...truth is, you never know! And...live life to the fullest, we are human and mortal, so take every moment to Live Love and Laugh!
It starts off with "oh my!"
Followed by: "but you are so healthy!"
Yes, but I am also human...
Ulcers have long been associated with stressed out people and poor health. Mostly because - in the past stressed out people usually drank more aclohol and smoked more. Studies have shown that ulcers are caused by a bacteria, which is made worse by something making your stomach very very acidic: tabacco, alcohol OR NSAIDS - non steroidal anti-inflammatories such as aspirin or ibuprofen.
If you read the fine print, NSAIDS do mention having ulcers or stomach problems as a side effect. But when you are in pain, you don't really pay attention to that part. Well, i didn't. I followed the recommended dosage, but, as luck would have (or not have it) an ulcer, i didn't even know I had, ruptured...
then of course "how could you not know about the ulcer?"
Most people don't know in fact. Most people don't have symptoms...
So the moral is: read the fine print of any meds...don't assume that the side effects aren't likely...truth is, you never know! And...live life to the fullest, we are human and mortal, so take every moment to Live Love and Laugh!
Wednesday, January 24, 2007
Baby Steps
Its fascinating, as a fitness instructor to see my body change from day to day following my surgery.
The week after I got home, i tried to pedal on my bike on the trainer. I managed 10 very uncomfortable minutes barely maintaining 60 revolutions per minute (RPM). The week after, I tried again and very easily maintained 80 RPM.
I was walking slowly, now i am maintaining more of a "regular pace".
I am now doing some basic hip and pelvic movements, such as circles and figure 8's.
BUT. I can't do the cat stretch, in fact, i can't press myself up onto my hands and knees. (so pushups are a while off yet).
I am still slouching, and my abs and stitches feel very tight after not moving for some time.
I fatigure very easily, which is hard to keep track of, when I am feeling high energy for most of the day.
But all of these things are small steps, small changes. Which is actually very exciting for me. I had forgotten what it is like to START from scratch. I remember what it was like to lose weight, to feel better and healthier, but I was already someone who loved to move and dance. Now i get to see what its like from BARELY being able to get up. Its an amazing experience.
The week after I got home, i tried to pedal on my bike on the trainer. I managed 10 very uncomfortable minutes barely maintaining 60 revolutions per minute (RPM). The week after, I tried again and very easily maintained 80 RPM.
I was walking slowly, now i am maintaining more of a "regular pace".
I am now doing some basic hip and pelvic movements, such as circles and figure 8's.
BUT. I can't do the cat stretch, in fact, i can't press myself up onto my hands and knees. (so pushups are a while off yet).
I am still slouching, and my abs and stitches feel very tight after not moving for some time.
I fatigure very easily, which is hard to keep track of, when I am feeling high energy for most of the day.
But all of these things are small steps, small changes. Which is actually very exciting for me. I had forgotten what it is like to START from scratch. I remember what it was like to lose weight, to feel better and healthier, but I was already someone who loved to move and dance. Now i get to see what its like from BARELY being able to get up. Its an amazing experience.
Tuesday, January 23, 2007
Loss of innocence...
Its a little bit hard to describe, but each life experience can change how we look at life...
After having surgery, and in fact dealing with the fact that my body is human and mortal, I feel this sense of a loss of innocence. I never thought that I was all-powerful, nothing like that. We get colds, and we magically get better, blisters, booboos and the occasional muscle ache, but we always get better. Problems just magically go away.
The day it all happened, I knew something was wrong, and it would not just go away, or magically get better.
Like a child finding out the truth about Santa, I guess I feel the same sense of loss...the truth about our bodies. There is a lot going on, over which we have no control. Something we always know, but I think many of us take for granted. I guess I have always thought of it as "I will deal with it as it comes".
Although I do feel this sense of loss of innocence, it has also been a wonderful growing experience. I have learned a lot about myself and yes "what doesn't kill me will make me stronger". I believe that.
After having surgery, and in fact dealing with the fact that my body is human and mortal, I feel this sense of a loss of innocence. I never thought that I was all-powerful, nothing like that. We get colds, and we magically get better, blisters, booboos and the occasional muscle ache, but we always get better. Problems just magically go away.
The day it all happened, I knew something was wrong, and it would not just go away, or magically get better.
Like a child finding out the truth about Santa, I guess I feel the same sense of loss...the truth about our bodies. There is a lot going on, over which we have no control. Something we always know, but I think many of us take for granted. I guess I have always thought of it as "I will deal with it as it comes".
Although I do feel this sense of loss of innocence, it has also been a wonderful growing experience. I have learned a lot about myself and yes "what doesn't kill me will make me stronger". I believe that.
Monday, January 22, 2007
The start of 2007...
A friend of mine called me a fire cracker. That is, I started 2007 like a fire cracker - with a great big BANG!
Everything started on New Years Eve. Actually, everything started about a month before that, but I didn't realize it at the time. I had a big of back injury after months of teaching, and needed a little physio. I took some NSAID (ibuprofen) to decrease the inflammation. Little did I know at the time that the h, pilori bacteria in my gut was just starting to get active.
A couple of weeks later, i noticed that after eating i would get the TINIEST cramping in my belly. It was so minor, hardly worth noticing. I have had much worse belly aches than that, so I dismissed it.
Then after a work up on about the 28th of December, my shoulder was a bit sore. I had slept on it funny. It actually got to be very sore, and I wanted to get into physio, but unfortunately they were closed for the holidays. So I figured, once again I will try to reduce inflammation with the ibuprofen and try to make it until January 3.
The bacteria was now VERRRY happy. An ulcer was already there, and the ibuprofen made things worse, and on December 31 at roughly 8:00 PM, it ruptured.
I felt a cramp and then horrible burning. I knew something was very very wrong and asked me husband to phone the ambulance. He asked if maybe this would pass, a big "NO!!" came out of my mouth and he phoned right away. It was the longest 15 minutes until the ambulance showed up.
I turned pale, and had difficulty breathing. Eventually things settled, but there was still pain. It was a good idea to go to emergency.
I went through triage in emergency, and it was decided I needed an ultrasound of my belly to determine what was wrong...in the morning. That meant spending the night. They gave me gravol/demarol to keep me comfortable.
In the morning, I was sent to be scanned and within the hour I was on the operating table. The surgeon told me that I had a ruptured ulcer and they need to go in. I was very scared and she told me "Either I operate or you die". This did not calm me.
Oddly enough, the pain went away just before my surgery, (no I wasn't given the shots yet). I think the adrenaline probably had things settling. The surgical staff was very friendly and kind.
About two hours later I came out of surgery with a nasal gastic tube (to pump the rest of the stuff out of my tummy), IV, epidural, oxygen...
My husband had gone home and come back with clothes and some food (he figured I would be hungry) expecting to bring me home. That's when I found out that my hospital visit would be at least a week.
Things were ok at first, I loved the phone calls and visits from friends. Then after a few days the epidural was removed, and I started to get very emotional as the medications started wearing off.
It took me most of the week to figure it out but this is what i did learn: if i felt like crying, cry. It actually felt good to cry, as if it was the only way I can release some energy. Trying to stay really calm was actually stressful. The second was trying to get a normal full nights sleep in the hospital is not possible. Between IV pump alarms and regular measuring of temperature and blood pressures, patients have to wake up every few hours. Once i got that down, things went a little better.
On the 5th day, I got my nasal gastic tube removed. And i was started back on food. Well, Jell-o. it was the best jell-o ever. My appetitie was coming back, and I was starting to really need to eat. The IV was taken off completely the next day and I was free to move around without my little IV stand. I can actually put on full sleeves.
Monday morning, my staples came out (all 15), and the surgeon said that she was releasing me.
Lots of meds to take while at home, and a required two months of recovery.
So that's "what happenend"
Stay tuned for my thougths on all of this...
Thanks for reading!
Everything started on New Years Eve. Actually, everything started about a month before that, but I didn't realize it at the time. I had a big of back injury after months of teaching, and needed a little physio. I took some NSAID (ibuprofen) to decrease the inflammation. Little did I know at the time that the h, pilori bacteria in my gut was just starting to get active.
A couple of weeks later, i noticed that after eating i would get the TINIEST cramping in my belly. It was so minor, hardly worth noticing. I have had much worse belly aches than that, so I dismissed it.
Then after a work up on about the 28th of December, my shoulder was a bit sore. I had slept on it funny. It actually got to be very sore, and I wanted to get into physio, but unfortunately they were closed for the holidays. So I figured, once again I will try to reduce inflammation with the ibuprofen and try to make it until January 3.
The bacteria was now VERRRY happy. An ulcer was already there, and the ibuprofen made things worse, and on December 31 at roughly 8:00 PM, it ruptured.
I felt a cramp and then horrible burning. I knew something was very very wrong and asked me husband to phone the ambulance. He asked if maybe this would pass, a big "NO!!" came out of my mouth and he phoned right away. It was the longest 15 minutes until the ambulance showed up.
I turned pale, and had difficulty breathing. Eventually things settled, but there was still pain. It was a good idea to go to emergency.
I went through triage in emergency, and it was decided I needed an ultrasound of my belly to determine what was wrong...in the morning. That meant spending the night. They gave me gravol/demarol to keep me comfortable.
In the morning, I was sent to be scanned and within the hour I was on the operating table. The surgeon told me that I had a ruptured ulcer and they need to go in. I was very scared and she told me "Either I operate or you die". This did not calm me.
Oddly enough, the pain went away just before my surgery, (no I wasn't given the shots yet). I think the adrenaline probably had things settling. The surgical staff was very friendly and kind.
About two hours later I came out of surgery with a nasal gastic tube (to pump the rest of the stuff out of my tummy), IV, epidural, oxygen...
My husband had gone home and come back with clothes and some food (he figured I would be hungry) expecting to bring me home. That's when I found out that my hospital visit would be at least a week.
Things were ok at first, I loved the phone calls and visits from friends. Then after a few days the epidural was removed, and I started to get very emotional as the medications started wearing off.
It took me most of the week to figure it out but this is what i did learn: if i felt like crying, cry. It actually felt good to cry, as if it was the only way I can release some energy. Trying to stay really calm was actually stressful. The second was trying to get a normal full nights sleep in the hospital is not possible. Between IV pump alarms and regular measuring of temperature and blood pressures, patients have to wake up every few hours. Once i got that down, things went a little better.
On the 5th day, I got my nasal gastic tube removed. And i was started back on food. Well, Jell-o. it was the best jell-o ever. My appetitie was coming back, and I was starting to really need to eat. The IV was taken off completely the next day and I was free to move around without my little IV stand. I can actually put on full sleeves.
Monday morning, my staples came out (all 15), and the surgeon said that she was releasing me.
Lots of meds to take while at home, and a required two months of recovery.
So that's "what happenend"
Stay tuned for my thougths on all of this...
Thanks for reading!
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