May is the new December

Anyone else feel like you’re going a million miles an hour now?  We have lots of end-of-year activities and parties and celebrations as a family, and I’m in the thick of swimming lessons all afternoon during the week.  Fortunately I came across a post I wrote for my friend Pam Narvaez’s life-coaching blog a few years ago; these words were just what I needed to remember for how to both survive and thrive in a busy time. I hope these ideas resonate with you, too.

SURVIVE

Relieve Stress

Fortunately, an immediate way to improve your well-being is both easy and free!  To quickly and effectively relieve stress, stop what you are doing, close your eyes, and take a few deep breaths.  To facilitate deep breathing, relax your facial muscles by pressing your tongue against the roof of your mouth for 5-10 seconds, then release.  Next, visualize yourself somewhere that makes you calm and happy—a beach, by a mountain stream, snuggled up in bed, or whatever works for you.  Continue to breathe deeply until your mind feels more open.

Gentle stretching is another stress-buster, and when done in concert with the breath, it is a highly effective way of calming and resetting your nervous system.  For example, to release tension from the shoulders—from a long day at the computer or driving in traffic–, inhale deeply as you scrunch your shoulders as close to your ears as possible.  When your inhale is complete, let out a long, forceful exhale and fully drop the shoulders.  Repeat this sequence 3-5 times and enjoy a clearer mind and more relaxed body.

• Gentle stretching, deep breathing, and visualization can help relax the body to relive stress.

Clean your palate

Wait!  Don’t take another bite!  Do you know where your food came from?

Eating well need not be difficult, expensive, or time-consuming.  By choosing unprocessed foods, you maximize the nutritional content you consume; by choosing in-season, local, fresh foods make generally the most economical—and environmentally-friendly– choice.  Healthy foods like nuts, fruits, and vegetables require little preparation and are easily transportable.

To ensure that your body is best able to process the foods you eat and absorb the appropriate nutrients, keep yourself well hydrated.  Drinking water throughout the day not only aids indigestion to keep your body fueled, but it allows muscles to function at their best.  Furthermore, you can stave off hunger with a zero calorie glass of water.

• Eat fresh, local foods to maximize nutrition and minimize environmental and financial costs
• Staying well hydrated is key to physical wellness

THRIVE!

Break the adrenaline habit

Our society promotes a culture of pressure by reinforcing the idea that we can (and should!) do multiple tasks at once, for as long a duration as possible.  Multitasking requires the brain and body to work in overdrive, thereby increasing adrenaline production.  In the short term, adrenaline is a useful hormone; however, studies indicate that high adrenaline production and stress are closely linked, and neither is positive for long-term wellness.

Be a rebel and eschew multitasking!    Think about it: juggling is much harder than throwing and catching a single ball.  By focusing on one task—or person—at a time, you can be focused, present, and genuine.  As such, not only will the quality of your work likely rise, but you’ll be lowering your stress at the same time.

Attention to your physical well-being deserves the same kind of focused attention.  Schedule workouts into your day—just as you would any other important meeting—and you’ll eliminate the pressure that comes with trying to squeeze everything in as the day progresses.  Planning ahead is key to breaking adrenaline’s grip on your daily life.

• Focus on one task at a time to complete it effectively and efficiently, with as little stress as possible
• Incorporate planned workouts into your schedule

Consistent physical activity

If you struggle with exercising consistently, whether due to lack or interest or competing priorities, make a list of types of exercise that you enjoy.  These can include walking, gardening, playing soccer with your children, going to the gym, or participating in a group exercise class or on a team.  Do you prefer to exercise alone or with a group?  Do you like one sport or activity so much you do it exclusively; or do you need the social outlet of a team sport; or is the accountability that a class or personal trainer offers motivating to you?   It doesn’t matter what your answer is, but devising a fitness plan that takes your preferences into account will result in better adherence to your program.

Also, many people don’t exercise consistently because they think they need a single, large block of time to reap the benefits of exercise.  Scientific studies support breaking exercise into short, manageable bursts throughout the day to achieve the same physiological benefits as one longer session.  Furthermore, you receive the added benefit of reinvigorating yourself throughout the day.

• Identify what motivates you, and devise a fitness plan that compliments your interests and fulfills your needs
• Short bursts of activity are physiologically and psychologically beneficial

Good health and great happiness to you!

Scottie Strong!

Today was field day at my boys’ school.  If you want to know about a public school PE program that is doing amazing things, read on.

The school’s mascot is the scottie dog, and this year’s Scottie Olympics theme was “I’m Scottie Strong!”  The genius behind the event (and CFO– Chief Fitness Officer) is the school’s PE coach, Jim DeLine.  He worked tirelessly with part-time PE coach James Supak and a very large contingent of parent volunteers.

Promoting an atmosphere of friendly competition– and always stressing that participating with your best effort is the goal for which one should always strive–the Scottie Olympics are a day of relay races, teamwork games, and favorite PE activities.

If you think this type of event is just thrown together, take a look at how detailed the schedule is:

The Kindergarteners started off the event.  First, the Olympians filed in to the arena.  That’s my Monkey with the water bottle, quite excited for the events.

First race?  The hurdles:

There were relay races, too, in which the kids had to use their “butterfly hands” to ensure a good hand-off of the baton.

The kinder kids were lucky to compete in the morning.  As the day wore on, the sun got really strong.  Thankfully, a local dermatologist had donated sunscreen, and it was readily available to apply it regularly.

Each child brought a water bottle from home, and the teacher carried each class’ bottles from station to station.

In addition to the outdoor races and games, there were several indoor stations.  I arrived just in time to see my third-grader preparing for the long jump.

Good jump!

For the kids, the highlight of the day is the tug-0f-war: Parents vs. Kids!

The kids won!

Parent and businesses sponsor the Scottie Olympics, and the planning committee makes sure they are acknowledged.

Running the events are “Junior Coaches”– fifth-grade students who volunteer for a year-long training program to learn how to teach sports skills and lead activities with younger students.  Under the direction of Coach DeLine, they do an amazing job keeping the events of Scottie Olympics running on-time and with a positive, encouraging atmosphere.

In summary, what you have is a day devoted to the fun of fitness, where older students feel ownership of the event and the whole school is bursting with Scottie pride.  While this event wouldn’t be possible without the hours of parent volunteer efforts, it helps to have a PE coach who is so dedicated to his job that he camped out the night before just to make sure no one came into the park and messed with all the set-up the volunteers and parent coaches had done.

Seriously.  See that yellow tent in the background, left side of the photo above?  A public school PE coach SLEPT OUTSIDE just to make sure everything would be perfect for the kids to have a fantastic field day.

Talk about walking the walk.

 

Plan for Success

It’s been said that failure to plan is planning to fail.

I took some time yesterday to calendar all of my workouts between now and March 23, the day of my goal race.  While it requires some thought and careful attention to how the training cycles fit in with other family events I have already scheduled, I am one step closer to achieving my goal.  Seeing the workouts every day on my Google calendar keeps my training at the front of my mind.  Also, having thought through the entire arc of my training allows me to keep a more reasonable perspective when something (work, family, illness)  inevitably temporarily derails my plans.

Running coaching is one of the services I offer.  I enjoy working with people to get them ready for a target race; moreover, I educate them about how to train to peak on race day.  Drawing on my years of experience on a self-coached competitive running club and developing my own training plans, I combine different types of workouts to make sure my clients are well prepared for their race.  If you’re thinking of running the Capitol 10K, Congress Avenue Mile, or a destination summer marathon but you need a little guidance, let me help you meet your running goals.

If running isn’t your thing, know that working with a thoughtful, detailed personal trainer can help you meet your fitness goals.  One of the ways I differentiate my personal training services from others is that I develop both short-term and long-range workout plans for my clients.  Depending on the client’s needs and wants, I provide homework assignments between sessions and accountability via shared Google calendars.  Whether it’s for myself or for my clients, I’ve seen the benefits of planning pay off time and time again.  Let me know how I can help you plan to reach your fitness goals!

Good health and great happiness to you!

 

Strong Finish

Last fall, our family’s weekly fitness plans included a lot of long runs for my husband.  He was training for the 3M Austin Half Marathon.  His training went extremely well, and he was hopeful for a good race day.

For anyone who has watched or participated in a distance event, you know that when the weather is fabulous for watching, it’s bad for running– and vice-versa.  Today was the perfect running morning: high 30s, no wind.

I loaded up the car with blankets and my kids (with mugs of hot chocolate for the boys), and we set off for the race course.  My mother was with us, too, as she and my dad had come down from Dallas so my dad could run with my husband.  Now in his mid-sixties, Dad has aches and pains that have slowed him to the point my not-quite-yet-forty husband can keep up with him.  Plus, they had a small but enthusiastic cheering team for this perfect race day.

We saw the guys at 5.5 miles, and they were bang on-pace.  We saw them again at 9 miles, and they hadn’t lost a step.  The kids–even the baby–clapped and whooped it up when they saw their dad and grandfather.  I remember lots of races from my childhood, and the excitement of seeing my dad run by is part of what motivated my interest in running and racing.

I dropped of the cheering squad at home and drove to the finish.  I knew I was there in plenty of time, and lo-and-behold, the guys showed up at their projected time: 1.52.30.  You can see in the photo above– my husband on the left in the black and my dad on the right in the blue cap– that they worked hard all the way to the end.  Months of training had paid off as they met their goal.

It’s good to take a turn as the supporter instead of the participant. It provides a fresh perspective on the excitement and logistics of race day, and it makes me grateful for all the ways my family supports my fitness pursuits.

Off to the Circus (again)

I knew it was a great day when there was a LivingSocial deal for Sky Candy, an aerial arts company in East Austin. I snagged the deal without a second thought (paying $10 for one 90-minute class, usually $20). After three years of flying trapeze lessons– which I still take and thoroughly enjoy– I thought it was time to expand my circus arts repertoire.

The class meets in Sky Candy’s studio space, which sounds much more glamorous than the 500 or so square feet behind a furniture maker in a warehouse in East Austin. While I knew the class would be in a warehouse, and therefore probably not have air conditioning, I still decided to go to a class that started at noon. Thank goodness I brought plenty of water.

I met Winnie, one of the co-founders of Sky Candy, who was teaching the Intro to Aerial Arts class yesterday. With only two other students in the class, Winnie kept things professional but casual, encouraging us to try lots of new skills. We started with a fifteen minute yoga-inspired warm up, after which we were already good and sweaty. (If you are squidgy about touching something that some sweaty stranger has just touched, this is not your class.)

We started by learning the silks and rope. Using upper body and core strength, I was able to climb the apparatus without much difficulty. I was surprised, though, how high my heart rate was climbing as I ascended the silks. Not one to be scared of heights, I could tell my muscles were working really hard to support my body weight.

Next we took turns alternating through the static trapeze and the lyra (hoop). The mount for each of these apparatuses required a fairly athletic flip upside down. I made it more difficult than it needed to be, as I found it hard to break my flying trapeze habit of keeping my eye on the bar. Once I got up on to the trapeze and hoop, though, the other tricks were straightforward. Hanging upside down is something I enjoy, so learning to balance and use the apparatus as I moved in, around, and through it was a good mental and physical challenge. My arms and core are feeling it today!

The class finished with a short lesson on the hammock. At first, I wasn’t that interested in this apparatus. What I learned, though, is that it’s actually a lot of fun. I like the balance, strength, and artistry that it requires. Who knew I’d find laying on a thin piece of fabric six feet in the air so much fun?

I have always enjoyed watching Cirque du Soliel type artistry, and now I feel like Dorothy seeing the Wizard of Oz behind the curtain. I’ll definitely be back to learn more tricks. ….And get a really amazing workout at the same time. If you’ve always wanted to try something like this, Sky Candy’s classes are supportive, fun, and affordable. For someone who loves both fitness and arts, I’m happy Sky Candy has set up shop in Austin.

A Weighty Issue

Weight is a troubling measurement for those interested in fitness. It is so easy to measure, but it’s not a great indicator of fitness. Many people get hung up on the number on the scale to the detriment of their overall workout routine and fitness progress. I often advise my clients to throw away their scale (I don’t own one) and focus instead on body composition by taking measurements of specific parts of the body or even just noticing how their clothes fit. Doing so gives one a much more accurate understanding of fitness than weight itself.

As a pregnant woman in America, even outside of the traditional medical model of prenatal care, I’m subjected to weighing myself regularly. (I was never weighed when pregnant with my first child; we lived in London at the time.) I can see how obsessive I’ve become about how much weight I’ve gained, both overall and since my last prenatal appointment. This obsession only reaffirms my belief that weight is a misleading fixation when talking about health and wellness. After all, I’m confident that my body will do what it needs to do to grow a healthy baby. And I’m also sure that my healthy lifestyle will help me shed the weight once the baby is born.

There was something incredibly enlightening that happened yesterday regarding my pregnancy weight gain. I had a prenatal appointment, and I learned that I’ve gained 30 pounds in the first 34 weeks of pregnancy. As I talked with my midwife (who felt my weight gain is totally appropriate), I told her that I’m still eating pretty well (although I did admit to my recent brownie cravings), still getting quality exercise, and overall still feeling pretty well. I also told her that I’m starting to feel a bit more tired a bit more quickly. While I know all of this is normal, it’s still disheartening to an active person!

I got home from my appointment to find that my order of new fitness equipment to use with my personal training clients had arrived. One of the items was a 30 pound VersaBar. As I bent down to lift the package off of my porch (using my knees and not my back, of course!), I was shocked at how heavy it felt. I realized that this is the same amount of weight I am carrying around as pregnancy weight; no wonder I’m getting tired more easily!

So while I’m not going to run out and buy a scale and start recording my weight regularly, I do have a greater sense of understanding of those people who find measuring their weight motivating. For me, feeling my heart beat and my lungs expand as I work out is motivating enough.

Good health and great happiness to you.

Stay Healthy Through the Holidays

Calling all pre-/post-natal women in Austin who are looking to keep fit through the holidays!

My group exercise class for pregnant and postnatal women will continue to meet through early January. Come out and join us for a great cardio and strength interval workout. All exercises can be modified to suit different stages of pregnancy or the new mom’s new body and its needs. This is a great way to keep a focus to your fitness during the weeks of parties, big meals, and endless treats.

Mondays, December 13 – January 3
6.15 – 7.15pm
Evolution Fitness
3309B Hancock Dr, 78731

The four-week session is $40, or you can pay a drop-in rate of $12/class.

Contact Karen of Balance Personal Fitness Training if you have any questions.
You are welcome to join our community of fit mamas!

For the Love of Sport

You see that kid in the center of the photo? That’s my kid, The Bear. He’s 7, the youngest kid in the second grade, the shortest boy, and he weighs about the same as his 4 year old brother. He plays no organized sports (gasp!), and in two years of weekly gymnastics lessons has only just learned to get his feet over his head when doing a cartwheel. My kid, he’s more of a mathlete than an athlete.

Knowing that he comes from a family of runners (going back to his grandfather who also wore burnt orange when running for the University of Texas in the late 60s), The Bear decided it would be fun to enter the Austin Youth Cross Country Run. Yesterday he competed in his first-ever race: a 1K.

As I walked him to the starting line, he told me very self-assuredly that he wasn’t worried about getting lost, because he knew he could follow the boys in front of him. I told him that, just like everything else, if he did his best and had fun with it, I would be proud of him. Little brother and I lined up to watch the start, and sure enough The Bear was not the fastest boy in his heat.

But look at him. See his head down? …his arms pumping? …both feet off of the ground? That’s my kid finishing his first race. No one was telling him to run like that. His concentrated, full effort was his doing. That’s the picture of a self-motivated kid enjoying running, learning the thrill of friendly competition, and doing what comes naturally.

I have no idea what his finish time was, and he never asked about it, either. As far as The Bear
is concerned, he had a great race. I think so, too.

Knowing When to Say When

I will never forget the look on the woman’s face as I jogged through Kensington Gardens on August 3, 2003. She pointed at me and shouted, “What are you doing, darling?”

I’m guessing this lovely English lady had never before seen a pregnant woman jogging on her due date.

Fair enough, I suppose, but I felt fantastic. Physically, the pregnancy had been very easy. Continuing my running– albiet at a slower pace and in shorter distances– gave me mental strength. There was no reason for me to abandon my running just because I was pregnant.

(In the interest of full disclosure, I will tell you that that run was my final run of my first pregnancy. In the week that followed before The Bear made his journey into this world, there was a massive heat wave in London. I didn’t think it was smart to run in the extreme heat when I wasn’t conditioned to do so.)

With my second pregnancy, I ran until 28 weeks. I had some pain in my shins, and it just didn’t feel so great to run anymore. While I was disappointed to leave the running shoes behind so early (relatively) in the pregnancy, I continued with walking and yoga several times a week to maintain my fitness.

Now, here I am nearly 27 weeks pregnant with Number 3, and I think the time is near. Running has become less comfortable. I’m certainly larger at this point than I was with the other two, and that doesn’t help make running easier. Also, most of my runs involve me pushing The Monkey in the BabyJogger, which means my stride is compromised and my upper body can’t help on the hills. While I’m still doing some running, the amount of walking during those outings is certainly increasing.

I’d rather stop while I still feel good. I always urge my clients to listen to their bodies and act accordingly. I’m going to take my own advice, and after a final run (by myself) this weekend, I’m going to hang up my running shoes for a while.

International Walk to School Day

As much as I wish that there were no need for such a proclamation, today is International Walk to School Day. Founded to promote establishing safe routes to school so that children can reap the social and health benefits of walking to school, the organization also notes the environmental benefits walking provides.

My family is fortunate to live very close (under 1/4 mile) from our local Austin ISD elementary school. We walk to and from school every day, collecting a slew of neighbor children on our way. I can attest to the social benefits of our morning walk: the kids chatter about what they did the night before, and the adults swap sports scores and daily to-do lists. We have met a lot of neighbors by way of our walking to school, and having a friendlier community is better for everyone.

If you don’t have a safe, walkable (or bikeable) route to school, check out these resources to get some ideas for how improvements can be made in your neighborhood. These routes can pave the way (pardon the pun) for a safer neighborhood for all, not just children on their way to and from school. For many families, the morning time crunch may be an impediment to walking or biking to school. Perhaps you can set a goal of just one morning per week of leaving the car at home and getting to school under your own power. The kids will likely enjoy the adventure, and I’ve long promoted exercise first thing in the morning as a way to boost energy all day. And what an efficient way to establish a routine of regular exercise!

Walking to school provides one other significant benefit: I am grateful every day that I do not have to participate in the carpool line rodeo. Isn’t that motivation enough to lace up your shoes?