Listen to Your Body

While recovering from my biking accident I had to make major adjustments to my exercise program. I could not strength train or do my usual cardio workouts. For two months I learned what it takes to slow down significantly and pay careful attention to my body. Post concussion I was extremely fatigued, dizzy, and slow to the point that I could not walk at my usual pace. While my brain was healing I learned the benefit of doing one thing at a time and not multitasking. Since I suffered a mild traumatic brain injury, I had to rely on my body to give me feedback. In my work as a trainer I see many people who are disconnected from their bodies. We are a society who lives in our heads, and places less value in our bodies. The wise person is one who has a healthy balance and relationship with both their mind and body. The greatest gift of this accicent was taking the time to heal, to tune in to myself in ways in which I have never had to pay attention. What does it mean for you to tune in to yourself?

Summer Heatwaves

The heatwave last week was a challenge. Under normal circumstances I would be fine, but since I am recovering from a serious concussion, I felt sluggish and tired. Therefore, I was careful not to overdo it, because I have been known to do too much!

Even though there was a severe weather alert people were exercising outdoors in spite of it. Rather than be safe and run on a treadmill indoors, they were exposed to the extreme heat outside. Why do people take risks and not heed warnings? I have always wondered about this question. It is our ego or the feeling of invincibility that prevents us from making wise and mindful choices?

New Clients with great challenges

So what’s new?

2014 has brought many challenges in my 10 year anniversary as a personal trainer.

I began to work with my first late stage Altzheimer’s client, which required another certification. I also worked with a client who has Parkinson’s and another client who needed post stroke rehab.

It seems that my work is getting more and more challenging these days, yet more and more rewarding! I work with an older population with special medical concerns that would otherwise be invisible and perhaps neglected. Yet, I too am growing and always ready to learn and to pursue deeper and more meaningful work with an under served population.

And so I have discovered a new niche for myself – training a very special segment of our population – a grandmother, a 73 year old with late stage Alzheimer’s, a 70 year old recently diagnosed with Parkinson’s who just lost a loved one, a professor emeritus who had a mini stroke and is struggling with depression and balance issues. I am humbled to work with them, because it is a testament to our vulnerability, our own struggles and the fact that we have to take good care of ourselves and each other!

Bike Accident

Two weeks ago I had a bad biking accident. I was thrown from my bike and fell on my head. I blacked out and came to in an ambulance en route to the hospital. I sustained a concussion and 10 stitches above my right eye. I am lucky that an EMT was on the scene, saw what happened and rushed me to the Brigham. I am still processing this accident. The outcome could have been much worse, death, brain injury, paralysis, broken bones and a severed body part to name a few.

I am a very lucky woman. I was wearing a helmet. The helmet most likely prevented further damage to my head. I do not understand how anyone can ride a bike without a helmet. It does not matter if they are traveling a short distance. My greatest pet peeve is cyclists without helmets, who ride with headphones oblivious to everyone and everything around them. As I have experienced an accident can occur at any moment. We are all vulnerable. I hope to be back on my bike in a few weeks. Safe riding and a Happy 4th!

Don’t Hog the Machine

Had my first run in with a gym member who pulled a bench over to the Smith Machine, parked his butt on it, loaded the rack with the heaviest weights he could find, stood and did some kind of a strange exercise of his own invention. He rested for 5 minutes and did the same exercise again.

I trained my client in the 30 minutes that this person was stuck at that one machine. When he finally finished, he didn’t move the bench back to the free weight area. I had to haul it back. Geez! My client finally got to do her set of squats at the machine that was made for that exercise.

Gym etiquette is so important. Don’t hog a machine, and leave your weights, towel or equipment for someone else to clean up!

May is Mental Health Month

The statistics report that 1 in 4 people will have suffered from a mental illness at some point in their lives. This means that many of us have first hand experience or know someone who has a mental illness. This is a tough topic because of the stigma. I have personal experience with my mother. She suffered severe depressions when I was growing up and was ashamed of her condition. She was reluctant to seek help, until she finally had to be hospitalized. This had great impact on me. It’s painful, scary and difficult to see a loved one wrestle with mental illness. I learned that not confronting a mental illness creates more suffering. Unlike my mother, I choose to write about this topic without fear or shame. I am empowered to say that to live is to suffer and no one is exempt. In the past years I have experienced some very difficult and dark times. Exercise, being able to move my body was a great help. A walk, a bike ride a hike and it lifted my spirits. This blog entry is dedicated to my mother and those who live with mental illness.

Bike’s Front Derailleur Breaks

While riding my bike yesterday, the front derailleur suddenly snapped off and fell on the chain. (I learned that this can happen to older bikes and there is wear and tear on the derailleur.) This bike is almost 10 years old, but in excellent condition!

Luckily, I was not hurt! I managed to walk the bike to my destination because I couldn’t ride it. At the nearby bike store they told my politely that they couldn’t service it, because it isn’t a brand that they carry. They needed a specific part from the manufacturer, which they couldn’t get.

They were gracious and quickly removed the derailleur and cable without charge. I rode home safely in the height of traffic! I felt like I was riding my old Raleigh 3-speed or a fixed gear bike! It’s now in the shop and hopefully I’ll pick it up tomorrow. I plan on commuting to my clients as much as possible.

Magazines – preying on our vulnerabilities/flaws

The same popular women’s magazine main article from November to April says:

Melt 10 pounds in 21 days!
Lose 5 pounds this week!
Drop 15 pounds fast!
Get a flat belly!
Walk off 10 pounds in 21 days!

I want to burn these magazines! They do nothing for me except anger me! I don’t want to “melt 10 pounds in 10 days,” because those pounds don’t magically melt away. Nor do I want to drop 15 pounds fast,” because in all likelihood what is lost fast is gained back just as fast! As far as getting a flat belly, at 53 it may not be so realistic unless I wear a girdle like my mother!

We are bombarded by magazines that insult us and tell us that we are not perfect or good enough! I am not buying into this myth and neither should you! The focus or call to action should be – live a healthy lifestyle. Otherwise, we will never be satisfied with how we are. We will never appreciate our bodies unique shape because we’ll be so busy trying to fix ourselves and chase after someone else’s illusion of how we should be.

Spring is just around the Corner

I looked at the calendar today and behold, I noticed that spring officially begins on March 20th! Whoopee! I am looking forward to spring in a big way. The main reason is because I love to exercise outdoors in the green. It’s been awhile since I’ve seen some green. I did see a glimmer of grass today and that was a pleasant sign that spring is not too far off. What’s your spring plan? Mine is some hiking and road cycling!

February is National Heart Health Month

Do something great for your heart – exercise! Most people think of only aerobic or cardio exercise as being good for the heart. However, following an appropriate strength training program can also work your heart! A mix of cardiovascular and strength training is an excellent way to keep your heart healthy. Cardiovascular disease can be prevented by maintaining a healthy lifestyle that incorporates exercising, reducing stressors and eating right! Take a small step today to keeping your heart healthy and strong!