Go Be Fit!

Ok. So now you know it. I am addicted to cycling. If you know me on a personal basis, you are well aware of the fact that I can talk cycling all day long.  You may also know that I live to hang out in bike shops. I go there to purge my impure thoughts about sexy bikes and rides, as I flirt with all of the young hot mechanics.

I am so obsessed with the sport that for my 50th birthday I bought a carbon road bike fully equiped with dura ace components. It was a toss up between the Orbea Diva and the Specialized Ruby Pro. I went with the Ruby Pro since it was a better deal (last year’s model).

I took this Ruby out for a demo ride yesterday and it lives up to its reputation. It is a true gem, a delight to ride. I had a hard time parting with it after the ride that I decided to buy it. You may be wondering or asking: “How come you didn’t go custom?” Well, since I don’t have fitting issues, I figured that I’d save some bucks and go with the Ruby Pro. I’m sure that I’ll be happy. Who knows maybe for my 60th, I’ll build my custom dream bike.  Oh no – I just realized that I’ve run out of reasons to hang out at bike shops!!

This past weekend I participated in a freestyle Total Immersion Swim Workshop. I was one of twelve participants. There were the diehard triathletes, the fitness swimmers and me, the fitness trainer. Fed up with my inefficient workouts, exhausted from following the dreaded black line in the pool, and frustrated by my terrible swim times, I signed up for the workshop.

I knew that I was in need of serious help since I learned to swim 45 years ago. Trust me, swimming has changed radically since then, thanks to Total Immersion. I have known this for a few years but since I wasn’t swimming, I didn’t care. Now I do, since I am swimming regularly. I don’t want to waste any more energy, time or effort in the pool. 

This past weeked was life changing for me. I’m not kidding. Celeste, our swim coach videotaped each of the participants. She critiqued our swim with humor and gave us much needed feedback. I laughed when I saw my legs kicking madly like a wind up toy, and immediately knew that was a complete waste of valuable energy. I also saw how I sank in the water as I swam in a flat position.

In two days, I went from muscling the water in a frenzy just to survive another workout to being much more relaxed and zen in and with the water.  I learned some basic skills like finding my sweet spot, lengthening my vessel, fish and skating. I don’t want to elaborate more, because I think that anyone who wants to swim should check out the Total Immersion program. 

At the end of the workshop, I saw the videotape of my new skills. I felt confident that I can swim much more efficiently. Yesterday, during our practices, for the first time, I did not feel exhausted and depleted of energy. My breathing was OK. No more dreaded workouts – as I head to the pool with purpose, clarity and focus. As Celeste exclaimed, “Who knows what you’ll do with your swimming.” Meaning – there may be triathlons in my future? For now, I am happy just to swim better.

I am so glad that Newsweek is writing about gender. Kudos to a mainstream publication like Newsweek to cover the timely  issue of gender identity and transgender issues. I would have expected an article like this in Utne Reader or Mother Jones magazine. Why do I bother to blog about this important issue?  I have always been fascinated by gender. How and when gender identity is formed and what it means?

Gender and sports have not mixed well throughout history. Don’t get me started on all of the gender stereotypes that I faced as a female althlete in the 60s and 70s. (I have been labeled a dyke many times, because I am a jock). I have not forgotten the looks on the neighborhood boys faces when I showed up one afternoon in a T-shirt, cut off jeans, and my broken in first baseman’s glove, ready for a pick up game of baseball. They smirked and looked at eachother incredulously. One of them threw a swift curveball at me and I caught it quickly without batting an eye. I fired it right back at him. They were impressed. “Wow, you can catch,” one of them exclaimed tentatively. I sharply retorted, “You’re damn right I can. My mother taught me!” (Ha! I’ll show them!”)

I am proud of being a woman.  I can be just as tough, gritty, masculine or sensitive and gentle as any man, woman or trans! Sports or no sports, my gender is fluid. I identify as a woman, but I possess and express many male characteristics and certainly am not bound by my gender. Who am I to decide for or judge someone’s gender?  As a fitness trainer I am constantly reminded that many of us are bound by rigid gender roles. Roles and expectations that are often determined and created by society/culture.

My best advice is to break out of the roles – play and experiment. Challenge your assumptions about your gender. You might be surprised by what you discover and learn.

After five months out of surgery and intensive weekly therapy I was discharged.  I had not expected my physical therapist to say, “You’ve graduated. You’re good to go today. There is not much more that I can do for you.”  I have mixed feelings because she had recently petitioned my health insurance company for additional sessions. I assumed that I would be returning for more sessions. And so with her succinct words, my five month saga of physical therapy concluded abruptly.

Therapy was quite demanding physically, and more so psychologically. The physcial and psychological adjustment of being limited by my injury coincided with a family crisis. I temporarily lost my stress reduction outlet, which was quite frustrating. I had to rebuild my fitness and strength from the ground up. Basically, this has been a tough year, but I’ve emerged healthier and certainly stronger physically and mentally.

Through this experience I have come to accept and appreciate my limitations and the fact that I am aging. Rather than fight it or deny it, I’m going to embrace it.  In this culture that prizes beauty and youth I choose to wear my age with dignity and pride! May the scars on my left knee remind me to be thankful for these 50 years that these knees have supported me. 

Last Friday, my body rejected the advice of my mind that was telling me not to get out and ride for fear that I would reinjure my knee or blow out the other one. I find that the mind can often trick the body into not doing or doing what it should or should not do. In my case, I desperately needed to get out and ride the open road. Months of indoor spinning and monitoring my knee had begun to bore me. I needed to test my rehabbed knee and take it to the road.

So I defiantly stapped on my helmet, fastened my gloves, stepped into my cleats, clad in the most fashionable lycra, and wrap around shades, I mounted my bike for the first time this season.  Oh that first ride felt as fresh as the spring air. I tore off down my hilly street into the wind, savoring the familiar click of the gears, my legs spinning to an easy cadence as I ventured out onto the main street. I felt as cocky as can be, riding along side cars, smiling cheek to cheek as I could easily keep up with them. Oh how I love road biking – nothing could stop me, bad knees, fear of traffic, cars, death. As long as I am able I’ll keep riding to my dying day. I made this pledge last Friday.

I quickly noticed how much stronger I am since my last fall ride in October. Five months in physical therapy, a new training program since rehabbing my knee and I am better balanced, more flexible, and stabile.  My body easily absorbed the shock of the road with minimal fatigue. I felt like Lance crossing the finish line in the Tour de France.

Friday was a small yet significant victory for me. I’m glad and thankful to be back in the saddle again!

 

 

6.  “I have to train hard or long to get results – no pain, no gain.”

response: I want to debunk this myth right now, unless you are an elite athlete and you need to do so safely and wisely with the aid of a coach or an athletic trainer! In fact, overtraining is unhealthy and pain is a signal that something serious may be wrong. I did not ignore the pain in my knee upon completing that fall hike! I certainly didn’t continue my running program, once I was diagnosed with a knee injury. Yet, so many people train through injuries, often compromising their health and safety. Giving up my running was hard, but I discovered swimming as an alternative.

7.  “I don’t need a trainer.  I do my own thing and I’m fine.”

response: While it’s great that people “do their own thing,” everyone can use the expertise of a good trainer.  A trainer can identify your strengths and weaknesses and create a custom program that evolves over time with your fitness, health, goals and interests. A trainer may also bring some well needed creativity, freshness and fun to your program.

8.  “I have a program that I got from a friend, my brother, magazine, book, DVD etc.”

While it’s great that there are a plethora of resources available, they are not customized to your specific ability, goals, health, physical condition and needs. Certainly one can get ideas from other resources, but often the form is wrong in the exercise, or the exercise may be contraindicated for you. One size fits all training can do more harm than good.

9. “The trainer is going to make me do exercises that I won’t like or be able to do.”

response: The best trainers are creative, flexible, knowledgeable and have a sense of humor. They make exercising enjoyable even though there may be challenges during training. When my physical therapist gave me side planks in my program, I thought I was going to keel over after 15 seconds. Thanks to her sense of humor, encouragement, and my determination and patience, I can now do a minute side plank.   

10. “The trainer is going to judge me.”

response:  We are all vulnerable, with strengths and weaknesses, regardless of our condition or abilities. Trainers must be empathic, sincere, warm and compassionate. They must understand that their clients trust them to provide the best service and program for their needs, as well as maintain confidentiality. Training is personal. There is no place for judgement or bias.  

My brother arrived on Saturday morning from San Francisco eagerly anticipating his first Boston Marathon. As he carefully unpacked and showed me his gear, we conversed at length over what to wear, considering the severe weather alert on the forecast. We even made a special trip in the hard rain to Marathon Sports to consult with one of the salespeople. It turned out that he brought everything that he needed to run a smart race. Preparation is key!

At 48, my remarkable brother mangaged to qualify for and run an impressive Boston debut at an 8:14 pace in 3:35.40. This is quite an amazing accomplishment considering that all of his training was in California. He had run 5 marathons in California, none could quite compare with Boston.

My sister took her post at Heartbreak Hill to cheer him on and I took mine at Beacon St. before Coolidge Corner. The crowds were thin so we secured a perfect location and quickly spotted him out of a crowd of runners. He stood out from the pack. He looked so calm and refreshed as if this was a usual training run not a marathon under harsh weather related conditions. In a flash, he was gone, quickly making his way to the finish line.

Despite the weather, he kept his spirits and wits.  He ran an inspiring debut! (I had a wonderful vicarious experience supporting and cheering him.) I know that being a marathoner, he’ll be back next year for another go. Hopefully the weather will be better, that’s a chance that he’ll have to take.

I applaud all of you runners out there who completed the marathon yesterday. Kudos to you all!

Keep on Running!

Beth

 

1.  “Training is hard work.”

Training can certainly be hard, but it should not be perceived as work! Good training is challenging, appropriate and enjoyable. For example, I am doing 6 repetitions of 30 second side planks as part of my physical therapy program and it is hard. I am exhausted by the last one.  However, I am getting results – my hips, glutes and legs are much stronger. Hence, I reaping the rewards of my hard efforts and every plank keeps a smile of satisfaction on my face!

2.  “I need to be in shape to train with a trainer.”

Regardless of your fitness level, from the deconditioned, the fitness enthusiast to the highly fit athlete, a trainer will work with every client without judgement, but with compassion and understanding.  

3.   “I hate to exercise. “

You may hate to exercise, but do you like to play? Most people would respond yes. Then go out and play like a kid again. When I started my swimming program, I played like a kid. I blew bubbles in the pool, kicked, splashed and floated until I completed my first lap. I am improving with each swim, and having fun too!

4.  “I don’t have time to exercise.”

Everyone has time, whether it’s 20, 30 or 60 minutes a day- it’s a matter of how make the time and to prioritize. I schedule my workouts in my PDA. I need a visual reminder, and almost always it works without fail.

5.  “Training is too costly.”

Celebrities are not the only ones who use trainers. Today there are so many options available, from short term training (limited to a number of sessions or a  specific program), to partner, group training and classes. With so many reasonable options who wouldn’t want to invest in their health?

What’s your training misconception?

Stay Tuned for Part 2.

This week is National Health Week. As far as I am concerned – every week is national health week!

Newsweek recently featured a compelling cover story entitled “Exercise and the Brain.” Yes – it’s true exercise can make you smarter. This is something that I have always suspected. I suggest that you read the articles in this issue. I certainly am more productive and focused after a great cardio workout and I hope that if not smarter, at the least, I have retained and created some brain cells.

From this article, I learned that exercise may also play a role in preventing dementia and Altzheimer’s. As a middle aged boomer, I can attest to many recent random losses of memory that occur unexpectedly- such as searching for my keys only to find them in the freezer (after food shopping), or stopping in mid sentence – forgetting what I had intended to say, to recently picking up the phone only to forget who I wished to call. The list goes on.

Given the findings in the Newsweek cover story, you’d think that people would think of exercise as a vitamin, and get their daily dose on a consistent basis. If this were the case, we’d all be smarter, healthier and fitter.  As far as I’m concerned, exercise often gets a bad rap and is perceived as work to many people! As a fitness professional, it is my mission to change this perception. From now on I’m going to motivate people by telling them that exercise can make them smarter!  I’ve got lots more ideas and topics to blog about on the many benefits of exercise.

To be continued…your thoughts are always welcomed!

Happy Spring!

What’s your fitness goal this Spring season? When setting goals I recommend using this acronym, courtesy of the American Council on Exercise: 

S.M.A.R.T =  Small, measurable, attainable, realistic and timebound.

For example by May 30th, my primary goal is to get the strength back in my left hip, glute and quads, as I continue to recover from my knee surgery. 

Is this goal small? Yes.

Is it measurable? Certainly, between my physical therapist and my experience as a trainer we can measure strength gains. 

Is it attainable? Absolutely – yes.

Is it realistic? Yes – I need to be strong and fit to continue training others and keep up with my fitness activities.

Is it timebound? Yes – by the end of May – I expect to note significant progress.

Need Assistance? Email me your goal and I’ll help you put the S.M.A.R.T. acronym to use!

Good Luck!