Mile High Pilates

Holiday Exercising

2011-11-20T15:46:00.000-08:00

This is a wonderful time of year, filled with family, friends, traditions and goodies. Maintaining your exercise program is probably the last thing on your mind. How many times have you excused yourself from your routine by saying something like: “I’m too busy right now. I’ll start again when ________ (fill in the blank) is over”. That might seem to make sense, but at this time of year, perhaps even more than usual, you need to maximize your energy levels and minimize stress. Every time you are tempted to blow off your exercise routine, remind yourself that it is equally as important as everything else on your agenda. It’s not selfish – it’s necessary! This is not just about your fitness level; it's about your sanity. Here are some tips to help you fit in exercise now:

Keep moving! Forget the “rules” – there is no right, wrong or best way. Just do whatever you can to squeeze in some activity. Park your car at the farthest end of the parking lot and walk into the store. Bring your carriage back into the store instead of depositing it in the carriage corral in the parking lot. Take the stairs instead of the elevator or escalator. You’ve heard all these ideas before, but they are always worth repeating.

Shorten your routine. Give yourself permission not to work so hard. If you usually take a class, but don’t have time for the whole thing go anyway and just stay as long as you can. Even a 15-minute effort is better than no effort at all. You’ll feel better afterwards.

Make it a family affair. When gathering with friends and family encourage them to participate in activities. Take a walk to look at holiday decorations. Build a snowman. Take the kids sledding. Walk the dog. Clear away the last of the snow. You get the idea - there's always something you can do.

Use the buddy system. There is nothing more motivating than a workout partner. Knowing someone else is counting on you is far more likely to get you going that just doing it by yourself. Make a plan with a friend and stick to it. Remind yourself that it is as important for them as it is for you. It is better to shorten your routine (see above) than not to show up at all.

Don’t let travelling get you down. If you are stuck during an airport layover, take a walk around the airport. On my last trip through the Minneapolis airport I discovered a fabulous art exhibit which I never would have seen if I had not taken a walk around the airport. If the airport is small, walk around outside. If you are staying away from home, ask your host to help you find a gym or a park or a fitness center nearby. Invite them to come with you. Or maybe you (and they!) might welcome a brief break.

Be prepared. A little preparation can go a long way. Exercise bands are a great tool. They are inexpensive, lightweight, easily packable and provide lots of stretching and strength training exercises that are easy to do wherever you are. If you have access to a computer, there are a myriad of tips and tricks available. Also great videos on You-Tube and other web sites to help guide you.

There are so many goodies to enjoy and holidays are exactly the types of special occasions that these treats are meant for. So go ahead and sample the ones you like best. If you can maintain some level of activity you won’t have to feel guilty or deny yourself. And then when the holidays are over, it will be that much easier to slip back into your regular routine.

Happy Holidays to all. Enjoy!

WARM-UP BASICS – PREPARING YOUR BODY FOR ANY ACTIVITY

2011-01-30T15:46:00.000-08:00

An adequate warm-up should be an essential component of any physical activity. This includes daily chores as well as any exercise you do. Personally, I am a big fan of relatively long warm-ups (15-20 minutes or more) – especially for those of us who are older or who have not exercised for a while. Although this is recommended as preparation for physical activity at any time of year, it is especially true at this time of year when it is cold outside and maintaining motivation can be difficult. Today was a perfect example. This morning when I left my house for my usual walk/jog the frozen fog and absence of sun made it feel really cold and inhospitable. But I was dressed appropriately so I just kept moving, gradually increasing speed and intensity. After about 20 minutes I noticed that I was feeling much more comfortable despite the fact that the ambient temperature had barely budged. Once I felt more comfortable I was actually able to enjoy the beauty of the stark environment and frost-laden trees. Warming up made a big difference in my attitude as well as my enjoyment of my workout.

A good warm-up not only prepares your body for exercise, both mentally and physically, but also may help you avoid injury. The purpose of the warm-up is to increase the body’s core temperature. An effective warm-up also should increase both your heart rate and your respiratory rate. This improves blood flow, which in turn facilitates the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles and tendons for more strenuous activity. This will then enable your muscles to move more easily and efficiently. Then whatever activity you do after your warm-up should feel easier. Many people feel a bit stiff and uncomfortable when they first get going. If you ease into your activity with a brisk warm-up, you will probably notice that stiffness passes. You will find the activity - whatever it is - flows much more smoothly and probably feels easier if you take the time to get your body ready.

So what is an effective warm-up? No matter what form it takes, you should start easily and build up to more energetic components. Personally, I believe in warming up the entire body with light aerobic exercise regardless of the activity planned. This means getting arms and legs moving and then gradually increasing the work load on the muscles. Start by working large muscles first then move to smaller muscles. The muscles in your legs are large so start there. Simply marching in place will get your legs moving. If you are preparing to shovel snow, try walking up and down your driveway a few times first. If the snow is deep, take it slow. Get out to the street and walk a bit in the tire treads. Even if your street has not been plowed there is almost always someone who has already driven through and created tire tracks. If you are planning to vacuum or do some other form of housework, march around your house a few times, changing direction if you go in circles.

Work into more complex moves as the warm-up progresses. Such moves might include stepping side to side or kicking front and back. Music is a great motivational resource. Get an MP3 player and listen to your favorite tunes. Gradually, add arm movements starting small. Pushing/pulling movements in various directions (to the front, side and overhead) or bicep curls without weights are good choices. As your heart rate increases and you start to feel more energetic, begin to make the movements larger and more expansive. Swing your arms around in big circles. Now you might want to incorporate squats and lunges which will continue to work the large muscles of your legs. Some of you who have taken my Pilates classes will recognize this method of warming up. Hopefully you will agree that it is effective.

Warming up is not just terminology. It should actually make you feel warm. So keep the movements going for as long as you need to begin to feel warm. Don’t forget to drink water. Housework and yard work are strenuous. Stay hydrated. Drinking frequently will also help fuel your muscles.

Now for some specific tips for avoiding injury during everyday activities.

The following tip is courtesy of Dr. Thomas Keller, from Racine, Wisconsin.

“The housekeeping motion that gets most people with back problems into trouble is vacuuming. This is because of the twisting movement that is automatic when you work the vacuum with one hand only.

Activities that employ the same motions as vacuuming (for example, raking) will affect the back in similar ways. So any motion that causes the spine to twist will tend to exacerbate symptoms.

In the case of vacuuming, if you can retrain yourself to use both hands, you can avoid most of the twisting motion in both upper and lower back. Mind you, this will not prevent problems in persons with existing conditions, but it will minimize aggravation of symptoms.”

Similar tips can help you with chores like shoveling – whether it’s snow or dirt:

1) To begin stand with good posture, shoulders over hips, weight distributed evenly over both feet and from the front of your feet (toes) to the back of your feet (heels). Position the shovel directly in front of you with the shovel's blade level – that is, parallel to the ground or if the ground is not level, parallel to your hips or waist.

2) If you need to provide some leverage (for digging something heavy like dirt or wet snow), step forward with one foot and anchor the back foot for stability before placing the front foot on the shovel.

3) Lean your weight forward onto the shovel. Let the weight of your body sink the shovel into the ground. Leveraging the dirt or snow in this way will help you avoid muscle strain associated with digging or shoveling.

4) Bend at the knees and hips before lifting. Use the large muscles of your legs to lift – not your back. Try to keep your back flat and straight from shoulders to hips.

5) Don’t overload the shovel. Lift small amounts to avoid strain.

6) Instead of throwing the snow or dirt, walk with the shovel to the point where you want to deposit its contents. Then simply tilt the shovel forward and release the contents.

Here is a link to a more detailed description of this process that includes photos:

http://backandneck.about.com/od/activitiesofdailyliving/ss/shovelingbackst.htm

Remember – an important goal of the exercise you do in general, and Pilates in particular, should be to help strengthen you for the daily activities of your life. When we speak of “mind/body awareness” we mean paying attention to how your body works and doing what you need to do to keep it working optimally. Taking a little extra time to prepare your body and position yourself properly can make activities more comfortable, help you last a bit longer and be pain-free when doing the chores you need to do.

Inspiration

2010-11-28T16:48:00.000-08:00

Now that winter is once again upon us, it is often a much more attractive choice to enjoy the warmth of home instead of going to that exercise class. Here are some things to think about when you’re deciding whether to get up or stay put:

• Inspiration. Who do you admire when it comes to exercise and health? Think of that person and what they're doing to stay healthy right now. If they can do it, you can do it. Remember also that you always feel better after you complete your workout.

• Try the “15-minute plan”. Tell yourself you will commit just 15 minutes. Set a timer if you need to or set an alarm on your watch or cell phone (preferably on vibrate!). At the end of 15 minutes, give yourself permission to switch to something else. Interestingly, you will most likely find that you’re not feeling so bad after all and may even want to continue for longer than the scheduled 15 minutes. By the way, this method works for lots of other things, too. Like housework! Try it.

• Don’t try to master everything at once. Rather than telling yourself that you need to learn it all in one day or one session, give yourself permission to break it down into a series of learning steps. Take time to master one step at a time. Then move on to the next.

• Set and remember your goals. What are your goals? Do you want to lose weight? Improve your stamina? Increase your ability to perform everyday tasks - like carrying in those groceries or reaching upper/lower shelves or climbing a hill or getting up easily from a seated or reclining position? In my opinion, the single most important factor in achieving your exercise goals is consistency. You have to make that commitment and stick with it. If you exercise regularly, you’ll be able to do more and more each time. If you’re tempted to skip your workout, try instead opting for a shorter or less intense version (see above). Every little bit helps and something is better than nothing. When you’re trying to establish good habits, just maintaining that consistency is beneficial.

• And speaking of goals . . . How about setting some specific goals. Then you have a way to measure your progress. Remember – it is never too late to improve!

• Don’t give up because you think you are not making progress. Improvements are often subtle. One of the goals of exercise is to build body awareness. Try noticing during the day any improvements in strength and endurance that you have gained. Do your clothes fit better? Do you have more energy? Are you sleeping better at night?

So, before you skip your workout, try these little mantras to get yourself moving:

• I'll feel good about myself if I finish my workout

• I'll just warm up and, if I want to stop, I can

• This workout will give me more energy for the rest of my day or help me to sleep better tonight

• If I finish this workout, I relax and do something I’ve been wanting to do

Further Inspiration - Preparation

Once you've decided to exercise, make it as easy as possible to follow through. That means having what you need and getting it all ready in advance. Find a space where you can keep all your gear so that you don’t have to waste time looking for things. This can be as simple as a couple of those covered plastic bins that can be stacked in an out of the way but convenient corner. Organize them in any way that will make it easy for you to find what you need when you need it.

For example, put summer things in one bin, winter in another, outdoor accessories in another like hats, gloves, heavy socks. Then remember to put everything back in the bin when you are finished for the day. That way you will always know where everything is.

I try to keep all of my workout clothes and accessories in the same place every day. That way I don’t have to think when I get up – just jump in my clothes and get out there. It is not always possible, but it is helpful if you can have some gear that’s exclusively for your workouts. If you don’t need it for other purposes, you can just leave it in your stash place when you’re not using it. Bottom line is find ways you can be ready for your workout well before it happens.

A few other demons to banish -

I've dealt with most of these in previous posts, but it never hurts to repeat them:

It’s Too Hard. Anticipation is often worse than the actual event. Remind yourself that if anything really feels bad, you can always stop! We are often our own most demanding task masters. No one but you is monitoring your performance. You don’t have to live up to anyone else’s expectations. Just do what you can.

Fear of Failure. As Albert Einstein once said, “Anyone who has never made a mistake has never tried anything new.” Revisit item (1) above. No one can be expected to do everything perfectly every time. Some skills are easier to master than others. Take your time. There’s no hurray.

Perfectionism. When you do finally master new skills, the need to repeat this success can create anxiety. Everyone has good days and bad days. Some things will be easier on some days than others. Listen to your body and go with the flow. Again – just do what you can.

Time Management. Schedule your exercise time into your life. There is always room even in the busiest life. It may mean getting up a bit earlier in the morning, or substituting exercise time for some other leisure activity (like watching TV or updating your Facebook page). Once again – commitment is important. Make exercise a priority. Work your other activities around your exercise program. Break it up if you need to (example: 10 minutes in the morning, 10 minutes at lunch time, 10 minutes in the evening). Look at your weekly and see where you can realistically fit in exercise time. Then schedule it and stick to it!

Check back through some of my other blog posts on staying motivated. Finally, as you take back your power over procrastination, be aware that occasionally you will backslide. That’s okay. It happens to everyone and is not a signal that you should give up. There are days when the best laid plans simply do not work out. Accept setbacks and start again. Every day is a new opportunity. You can do it!!

Overcoming Fears About Pilates

2010-08-08T19:04:00.000-07:00

Are you afraid to try Pilates? Maybe you tried it once and found it daunting. Or maybe you've seen videos and everyone looks so fit that you think it can't possibly be something you could do. There are many misconceptions about who can benefit from Pilates. Personally, I think everyone can benefit from some level of Pilates - whether you are young, older, fit or have not exercised for years. Below are some of the most common objections and suggestions for overcoming them:

Myth # 1 - You have to be in good shape to take a Pilates class.

The truth is that Pilates practioners come in all shapes and sizes. They are male and female and in many age groups. A good instructor will explain modifications for any moves that seem daunting. There is an appropriate level for every body. I tell all participants in my classes to just do what they can. Try each move but don't compare yourself to others in the class. Challenging yourself is good, but you don't want to overdo - especially when you are just starting. If you stick with it you will see improvement.

Myth # 2 - I'm too old to start Pilates.

Pilates can be especially beneficial to older adults who need to improve balance, strength and flexibility. These are exactly the traits emphasized by Pilates exercises. Pilates is designed to help you deal with all the daily challenges of life - such as reaching for items or carrying groceries or avoiding falls.

Myth # 3 - Pilates is just a series of crunches and sit-ups.

Pilates does focus on what we call the "core" which includes abdominal and back muscles. The reason is that strengthening and toning these muscles provides stability and freedom of motion throughout the body. The core muscles support the entire body. This is one of the reasons that Pilates has been so successful for people who have back pain. Pilates does not stop at abdominal work, though. It is based on the principal that all body parts must work together in a very balanced way, not just the abs..

The Pilates method is also a practice of mind/body fitness. Developing a body that works as a harmonious whole requires much more than a calisthenic or spot reduction approach to fitness. The Pilates principles - control, centering, concentration, breath, flow, and precision all support an integrative mind/body experience through Pilates exercise.

These are just a few reasons why it is worth it to try Pilates. If you have other concerns or objections, please feel free to pose them. We will address more of them in future posts.

Choosing Shoes

2010-05-23T17:03:00.000-07:00

Now that spring is here, many of you have begun to get outdoors again. This may be a good time to evaluate the shoes you are using for exercising. If you're wearing the same shoes you wore last Spring, they may be more worn out than you think, even if they look OK.

In my last blog post I mentioned that I belong to an organization of fitness professionals called IDEA. This organization provides periodic handouts for instructors to pass on to participants. There is a link below to a handout you can download with some good pointers for choosing the right shoes. Hope you find it helpful.

Another tip that is not mentioned in the article is arch supports. If you spend alot of time on your feet, you might find these helpful. Your feet are the base and support for your whole skeleton. With each step you take your arch flexes and stretches to accommodate the rolling motion of heel to toe. Adding an arch support to a shoe will roll the foot up into the correct position. As a result, unnecessary pressure will be lifted off your ankles, knees, hips, and lower back. It is surprising what a difference an arch support can make. I have used them for many years. I especially like a particular type of arch supports made by a company called Spenco (no, I do not receive anything from them for this endorsement!) These are made of neoprene so they are soft and flexible. They are a bit pricey, but they are extremely durable and worth the cost.

Here is the link to the IDEA handout. If you have your own tips on shoes that have worked for you, please feel free to share them by posting a comment. When your feet feel good, your attitude towards exercising is likely to improve along with your performance and enjoyment.
Choosing Shoes

Pilates: Aid for Low-Back Pain

2010-05-09T17:07:00.000-07:00

In previous blog posts I have mentioned my membership in a fitness professional organization called IDEA. This organization provides a number of articles designed to be handed out to exercise participants for educational purposes. Below are some excerpts from a couple of recent articles advocating Pilates as a helpful tool for relieving low-back pain.

Eighty percent of Americans experience back pain at one time or another (Luo et al. 2004). The discomfort can range from mild to severe or debilitating. Men and women are equally affected (Luo et al. 2004), and the pain can be caused by sedentary living, aging or overuse (e.g., repetitive motion during a sport).

If you have experienced back pain at one time or another, you may have been told to strengthen your abdominal muscles to help address the problem. While traditional crunches strengthen the outer layers of the abdominal musculature, they bypass the deep support structures of your back. This can place too much stress on the lumbar spine and may even worsen your back pain, depending on what your original physical problem was. By training the deep stabilizers of the lumbar spine, pain can be alleviated and you’ll be able to return to everyday activities sooner. It is helpful to remember that the goal of practicing Pilates, or any exercise regimen, is to help you perform regular life activities with as much ease and comfort as possible. The stronger you become, the easier these activities become.

Pain occurs when muscles become imbalanced or dysfunctional, thereby losing their effectiveness as stabilizers. When this occurs, the core muscles cannot support the vertebrae in the spine during everyday movements. Other, more superficial muscles must take over and try to do their work. Since these large muscles cannot stabilize the small, independent joints of the spine, this often results in compressive forces on the spinal disks.

Pilates can help. The major focus of Pilates is to strengthen the deep stabilizers of the spine and can be beneficial if you are recovering from low-back injuries or experiencing low-back pain.

Pilates, created by Joseph Pilates, suits most people in the process of recovering from injury and rebuilding their bodies. The foundational approach focuses on core strength, precision and control of movement.

• Pilates Develops Body Awareness. You need this awareness in order to recruit and strengthen the deep stabilizing muscles. Body awareness also helps you to to recognize tension in areas where you might not have realized it existed. Learning to release tension can go a long way towards eliminating pain.

• Pilates Promotes Effective Breathing Patterns. Effective breathing patterns alleviate stress, which can be a major source of back pain. Conscious breathing provides inner focus, allowing you to become more aware of your body and enable recruitment of deep stabilizing muscles. Breathing also can help to release tension.

• Pilates Builds Core Strength. You learn to engage the deep pelvic floor providing support for the lower back.

• Pilates Addresses Joint Functionality. In many cases, back pain results from either too much or too little mobility of the various joints that affect the back and pelvis. For example, if the hip joints do not move in a biomechanically efficient way, the more mobile lumbar spine will compensate for the loss of motion. Pilates addresses such issues by looking at the functionality of individual joints and how they can work together with adjacent joints to provide natural, pain-free movement patterns within normal ranges of motion.

• Whole Body Approach. One of the most compelling benefits of Pilates is that it focuses on the entire body and not just the injured area. Often, damage results from faulty muscular firing patterns caused by poor posture, habitual movements or compensations for an earlier injury. Low-back pain, for instance, may stem from misalignment elsewhere in the kinetic chain. As a result, failure to address the whole spine, rather than just the area of concern, may yield little or no relief. No matter how much emphasis is placed on rehabilitating the lumbar region, it will continue to compensate if another area of the body is weak or out of alignment.

Sample Pilates Exercises for Low-Back Pain

Following these basic Pilates stability exercises will help recruit the deep core muscles, stabilize the entire spine and help decrease or prevent back pain. For assistance in learning Pilates, seek the guidance of a qualified Pilates instructor or personal trainer.

Note: These exercises should be performed only with prior permission from a healthcare professional.

1) Breast Stroke Prep: Targets Upper Back

Starting Position: Lie on stomach on mat, legs together, front of hips flat on mat. Hands are by shoulders, with elbows and nose on mat.

Exercise:

1. Inhale: stabilize shoulder blades on back and contract abdominals by pulling your belly button in towards your spine. Shoulders should be down away from your ears.

2. Exhale: raise upper body off mat, keeping lower ribs and elbows in contact with mat; keep head in line with back. This does not have to be a large movement. Start by lifting the chin a couple of inches off the mat making sure to retain proper form.

3. Inhale: hold position.

4. Exhale: return to starting.

Complete 5–8 repetitions.

2) Ab Prep: Targets Abs
Starting Position: Lie on back on mat, feet on mat, hip distance apart. Spine is in neutral position, neither arched nor flattened.

Exercise:

1. Inhale: nod head slightly to tuck chin.

2. Exhale: curl upper body off mat without pressing low back into mat; raise arms slightly off mat during curl. Think of lifting your shoulders rather than your head. Keep your head as an extension of your spine.

3. Inhale: hold position.

4. Exhale: return to starting position.

Complete 5–8 repetitions.

3) Cat Stretch: Lengthens Spinal Muscles

Starting Position: Kneel with equal weight on hands and knees, knees slightly apart. Hands are directly under shoulders, and knees are directly under hips. Spine is in neutral position, neither arched nor flattened.

Exercise: To prepare, inhale.

1. Exhale: starting from tailbone, round the spine, allowing head to bend toward mat.

2. Inhale: hold position and tighten abdominal muscles.

3. Exhale: starting from tailbone, return spine to starting position; bring head up last, but keep eyes looking down.

Complete 3–5 repetitions.

4) Hip Rolls (also known as Bridge): Targets Abs, Glutes & Backs of Thighs

Starting Position: Lie on back on mat, feet hip distance apart. Pelvis is in neutral position, neither arched nor flattened.

Exercise: To prepare, inhale.

Exhale: Starting from tailbone, slowly peel spine off mat until hips are lifted and weight is resting between shoulder blades and also evenly on both feet.
Inhale: hold position and tighten abdominal muscles.

Exhale: Starting from top of spine, slowly return to mat, lowering to starting position.

Complete 5–8 repetitions.

By addressing the entire musculoskeletal system, Pilates makes the whole body more efficient, helping to decrease the incidence of re-injury. And, of course, for more information about Pilates - try taking a class!

This handout is a service of IDEA, the leading international membership association in the health and fitness industry, www.ideafit.com.

The primary author of this article is Moira Merrithew, IDEA expert and executive director of education for STOTT PILATES®.

References

Luo, X., et al. 2004. Estimates and patterns of direct health care expenditures among individuals with back pain in the United States. Spine, 29, 79–86.

Richardson, C., Hodges, P., & Hides, J. 2004. Therapeutic Exercise for Lumbopelvic Stabilization (2nd ed.) Philadelphia: Churchill Livingstone.
IDEA Fitness Journal, Volume 7, Number 1, January 2010

IDEA Fitness Journal, Volume 6, Number 9, September 2009

Staying Motivated

2010-04-18T16:38:00.000-07:00

Starting – or at least planning - an exercise program is easy. Sticking with it can be challenging. Life has a way of intruding upon the best laid plans. And once even a few days have passed without exercising it can become harder and harder to get back on track. So here are a few tips to help you get back into it and perhaps even avoid the next derailment.

1)    Prioritize.      How important is your health? When you’re tempted to blow off your exercise session on any given day, think about why you exercise in the first place. Do you feel better afterwards? Does it help you to relieve stress? Before eliminating your exercise session think about all of the positive benefits. Then even if you still cannot manage it on a particular day, keep reminding yourself about all those positives. And just get back to it. It’s never too late to start again.
2)    Cut it short.    Even if your usual exercise session is pre-empted by an emergency, there is almost always some alternative that can be worked in. If your usual activity seems daunting, simplify it. Walk for 10 minutes – set an alarm and time yourself. March in place. Do some knee lifts or step touches (step your feet together from side to side). A recent article in the NY Times said that research has confirmed that even standing burns more calories (a lot more!) than sitting. So just stand and wave your arms around for a few minutes. That will probably be enough to motivate you to move a little more.
3)    Buy something new.   Nothing like a new pair of shoes to get you out the door. Spring is coming. How about a pair of shorts with pockets or a new t-shirt. Re-sale and thrift shops are a great resource for workout clothes.

4)    Take it easy.    If you’ve over-worked yourself and you’re hurting, go easy on yourself. Try doing something different. If you usually walk and your shins are hurting, try biking. If your shoulders are hurting, avoid weights and do something aerobic. If you usually walk on pavement, try trails for a softer surface. If you usually walk on hills, opt for a flatter surface. The Mickelson trail offers some good gentle options.

5)    Enlist a friend.     It is always easier to stay motivated when someone else is joining you. This is why classes are so popular. You have the benefit of others doing the same thing with you. It also helps to schedule your workout and make it an automatic part of your day.

6) Keep the beat.     Music is a great motivator. You don’t have to have an expensive I-Pod to enjoy the benefits of the vast audio library now available through the wonders of modern technology. For as little as $30 (or less) you can get an MP3 player and download your favorite music. There are specialty collections that will help you maintain a particular pace while you’re walking. Or if you prefer, you can listen to audio books. As many of you know, I listen to all sorts of radio programs, interviews and magazine articles. There are even university courses you can download. There is nothing like learning something while you’re new hiking! I can almost guarantee you will look forward to your next opportunity.
7)    Wear a pedometer.    You’ll be amazed at how far you walk just going through a normal day. It becomes a motivator to increase that number. It also helps with goal-setting. Think about how satisfying it will be to meet (or exceed!) that daily goal.

8)    Keep a log. This can be as simple as a calendar in which you make daily notations of your activities. You can make it as detailed (weather; clothing worn; goals; time; distance; route; how you felt; etc.) or as simple as you like. Place a “star” sticker on each day that you meet your goal. As you see the back-to-back accumulation of data you will feel a real sense of accomplishment.

9)    Reward yourself.    Review my previous post about small changes. If you’ve gotten off the exercise bandwagon for longer than you would like, reward yourself with something meaningful when you get back to it.

10)    Make time.    This is time that you give to yourself. While you are busy making time for everyone and everything else in your life remember – you count, too! Look back on any day and you will probably be able to make a list longer than this one of ways in which you've wasted time. Cut one of them out and get moving. When running errands, park in one place and walk to the bank or post office or drug store or library.

11)   Use a DVD.    If you don’t have any, use your computer and google “exercise” or “pilates” or “yoga” or “aerobics” or “dance”. You will find hundreds of web sites which offer free videos and other forms of instruction so you don’t even have to leave your house to get some ideas and try something new.

I’m sure you can think of many more ways to motivate yourself. Please feel free to share them with us by posting a comment on this blog. That way we can all help keep each other motivated. One thing to remember: you almost always feel better after you exercise than before. Remind yourself of this. Then turn your mind off and Just Do It! You’ll be glad you did.

Add Spice to Your Workout

2010-04-04T17:17:00.000-07:00

Have you reached a plateau with your workout? Maybe getting a little bored? Ready to take it to the next level? Perhaps it is time to add some interval training.

What is interval training? It is a process of incorporating short bursts of high intensity effort into your exercise session interspersed with low intensity movement. Depending on the type of workout, there are many ways to do this.

Why bother? There are several reasons why the effort required to add intervals to your exercise routine will pay off in the long run:

• Adaptation Response - The short high intensity efforts in interval training help your body adapt to the increased oxygen requirements demanded by these intense bursts of activity. If done correctly, the high intensity burst will bring you to the anaerobic threshhold where your body is working without oxygen and using the energy stored in your muscles. During the recovery phase, the aerobic system regains control and the oxygen is replaced. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Over time, the exertion becomes easier due to the increased capacity to utilize oxygen and your fitness level improves.

• Maximize Time - According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. So if you only have 20 minutes, you can still get a significant work-out. Studies have also been done that suggest that you will continue to burn additional calories for several hours after your workout when the intensity level is increased.

• Minimize Injury – Varying your workout is always a good idea. In my experience working with runners, for the most part all they want to do is run. As a result injuries are rampant and frequent because of the repetitiveness of the activity. That is why cross-training is a standard recommendation for all athletes and fitness enthusiasts. Cross-training means alternating your standard activity with other complementary activities at least a couple of days per week. Interval training is another way of adding variety to your workouts.

A few cautions:

• Interval training is NOT recommended for beginners. It is suggested only for those who already have experience with regular exercise and want to add some spice to their workouts or improve their fitness level.

• Interval training should NOT be done every day. In fact one or two days per week is all that is recommended even for the most serious athletes. And it should never be done on consecutive days. Always follow a day of interval training with a day of easy exercise or a day off from exercise entirely. Interestingly, the gains in fitness made by interval training are made during the RECOVERY phase, not the “work” phase of the interval. As discussed above, this is when your body learns to adapt to the increased demands of the intense work load.

• Because of the added intensity of interval training, your workout should intentionally be shorter than usual since you are likely to tire more quickly.

• ALWAYS warm up and cool down. Allow time for at least 5 to 10 minutes before and after your interval sessions for warming up and cooling down. You can warm up with the same activity planned for your intervals (such as walking at a steady, but slower pace) or with a different activity (such as calisthenics).

• Stretch before or after? There are varying opinions on this subject. I am an advocate of stretching after exercise since warm muscles are more flexible and less likely to be pulled or overstretched.

• Start slow. Build the intensity, speed and number of repetitions over time (weeks). If you do an interval workout once or twice per week, vary ONLY ONE of the following factors each week:

o Speed of the work interval;

o Duration (distance or time) of the work interval;

o Duration of the recovery interval (keep it long at first – at least twice as long as the work interval - and then gradually shorten it over time);

o Number of work intervals – start with 2 or 3 and gradually increase.

Ideas for Interval Training - Now that you have an idea what it is and why it is worth incorporating into your exercise plan, here are some examples of interval training you can try:

• Hill Running - Here in the Black Hills we have many to choose from. They can range from a long, slow, gradual climb to a short steep incline and everything in between. Start by walking up the hill and gradually increase the pace. Use the downhill return for your recovery. When you are just starting out, you can pick a landmark part of the way up the hill for your high intensity goal and gradually extend the distance each time until you can make it all the way to the top of the hill. You can also do this on a treadmill by increasing the incline or duration.

• 30-second Sprint Drills - The term “sprint” used here means simply increasing your speed. You can run or speed-walk the sprints or increase the speed on an exercise machine such as a stair-climber or elliptical trainer. Just make sure you are working at a sufficiently fast pace so that you end up breathing hard when the interval is completed. Time yourself with a digital watch if you are outdoors or if you have access to a running track, you can sprint for one-quarter to one-half of the track. Then recover with a slow full circle. Start slowly and see if you can gradually increase your pace with each interval. You can also just choose a landmark (like a telephone pole or road sign) and a start point and sprint to the landmark. Then recover with at least an equal time or distance.

• Weight Training – Intervals can also be done with weight training. Using body weight is the best way to maximize this effort. Squats, lunges and push-ups can be easily varied in intensity. Squats and lunges can be done with or without weights. Short pulses (lift/lower) in a squat position can increase intensity and improve strength. You can also perform single leg squats and vary the duration. Walking lunges are intense by themselves, but the distance covered and speed of movement can be varied. Push-ups can be varied by holding the up (plank) or down (hover) position and lifting one leg. Pull-ups are another intense exercise that can be varied with speed and/or duration.

These are all examples of how to start adding some spice to your workout by increasing the intensity. Once you get the hang of it, I am certain you will think of many ways to use the concept. But as with any exercise, the most important thing is to have some fun and to feel a sense of accomplishment when you are done. If you try interval training you may be surprised by how good it makes you will. Please feel free to share your ideas with all of us by posting a message on this blog or e-mailing me: ultrapeg@yahoo.com.

Think Spring!

Small Changes

2010-03-07T17:42:00.000-08:00

Some of you know that I am a big fan of podcasts. A podcast is a digital audio file available on the internet that you can download to an MP3 player like you would any music file. The most common podcasts are downloadable radio programs such as those available on National Public Radio (NPR). But the podcast universe has and continues to expand in recent years and now includes magazine articles, all kinds of interviews, and even university lectures. If you are familiar with audio books, podcasts are similar – only usually shorter (most of my favorites are around an hour or less). There are some great podcast web sites which I won’t get into now, but if you are interested let me know and I will list some of them in a future blog post.

Since I spend a lot of time walking and running and since radio reception here in the Black Hills is often spotty at best, I have come to rely on podcasts as a way to keep up with my favorite radio programs and also to learn new things. One of the podcasts I listen to regularly is called “The Health Show”. It is a nationally syndicated public radio program produced by the National Productions unit at Northeast Public Radio. A recent show featured an interview with Dr. Kelly Traver, an adjunct clinical assistant professor of medicine at Stanford University. She recently wrote a book called The Program: The Brain-Smart Approach to the Healthiest You. In it she discusses how the latest in neuroscience research shows that our behavioral instincts have evolved to resist change. She writes: “When it comes to making permanent, positive lifestyle changes, your brain can be uncooperative at first. It will resist you, at least in the beginning. It feels comfortable and safe as long as you keep doing everything the way you always have. Tell your brain you want to make a change -- say, give up smoking -- and it gets nervous, starts to stress, and says, ‘Not so fast, pal.’ There are, however, effective ways of coaxing your brain into becoming a better partner. . .” Her research has led her to believe that it takes 12 weeks to retrain your brain to develop new habits. If you focus on small changes and goals during each of those 12 weeks you can convince your brain that change is not only acceptable but even desirable.

This is not a new concept, but one worth revisiting. I belong to an organization of fitness industry professionals called IDEA. Interestingly a recent issue of the IDEA Fitness Journal featured an article on the effectiveness of small changes as a strategy to improve diet and increase physical activity. I frequently hear comments like “I’ll start exercising as soon as ____________ (fill in the blank with whatever excuse rings true for you)”. Somehow that elusive time never happens. Something to keep in mind: now is as “right” a time as any. There is no better time than the moment you are in right now. It may also help to remember that increasing your physical activity does not mean you have to run a marathon. Any activity is a good activity as long as you do it regularly and consistently. Consistency is the key to creating a habit. But habits don’t form instantly. And the simplest habit consists of more than one step. In fact, it is important to realize that even a marathon is just a series of steps.

Years ago I read an article by a reporter who covered the infamous “Marathon de Sables”, an endurance foot race of 151 miles that takes place in the Sahara Desert. The incredulous reporter dutifully trotted behind the various runners performing this seemingly impossible feat and at one point asked a runner “What do you think about when you’re out there for all of those hours?” The runner responded, “I think about the next step”. That quote has stayed with me all these years. You never think of running 100+ miles – or even 26 or 5 or 1/2 mile. What you think about is the next step. One step at a time. Any task becomes manageable if you break it down into its component parts and tackle them one at a time.

So combine these two concepts: small steps/goals executed and achieved one at a time and built up slowly over a period of 12 weeks to become a permanent change.

Here are a few ideas:

Sample goal: incorporate into your routine some form of regular physical activity for 30 minutes a day, 4 or 5 days per week.

• First step: Get a pedometer. These are inexpensive, easy to find and will allow you to actually see and measure your progress. Adding 2,000 steps per day is sufficient to burn 100 extra calories.

• Second step: 2,000 steps sounds like a lot so break it down. Wear your pedometer all day for one day and just follow your normal routine. This will give you a baseline starting point. Then aim to add 100 steps per day each day for 20 days until you reach the goal of adding 2,000 steps per day. You may have to get up a few minutes earlier each day to get the steps in, or maybe you can do it after lunch or during a break or when you finish your work day. Once you see that it really doesn’t take very long, you will begin to find ways to incorporate the time into your day. Everyone has down time during their day. Use that time to add steps.

• Once you’ve gotten the extra 2,000 steps into your daily routine, challenge yourself to keep at it for a total of 12 weeks. Reward yourself each day that you reach your goal. Examples of rewards can be getting a massage, watching your favorite movie on DVD, a new pair of earrings, sleeping a bit later on your day off, 10-30 minutes of uninterrupted time for an activity you enjoy, etc. I'm sure you can all think of meaningful ways to reward yourself.

• If your goal is to loose weight, try reducing your caloric intake by 100 calories each day for 5 days each week. That is the equivalent of a one pound reduction over the course of a week. This can be as simple as eating half a bagel instead of a whole one, substituting a low-fat yogurt for a higher fat variety, drinking a small specialty coffee instead of large one, having an “open-face” sandwich with one slice of bread instead of two, keeping fruit and veggies handy for snacking instead of crackers or chips. You get the picture. Little things with cumulatively large impacts.

I’m sure you can all come up with ideas for small changes that have worked for you. If you would like to share them, please post a comment on this blog. We all know the old saying “Rome was not built in a day”. The same can be said for changes you want to make in your life. It is hard to make a permanent change in a day. But it can be done in small incremental steps over a series of days put together back to back. Before you know it, you will feel so much better that you will wonder why you waited so long. The hard part is getting started, but remember it takes only one step to start.

Good luck!

Balance Exercises

2010-02-28T17:14:00.000-08:00

Most of the country seems to be in the grip of a particularly nasty winter. Here in the Black Hills of SD we have been plagued by ice flows that just don’t seem to ever go away. Daytime temperatures have climbed sufficiently to begin the melting process only to be reversed as soon as the sun goes down and those temperatures drop. As a result, one of the most common concerns I hear all winter long is fear of falling. Pretty much everyone I know – myself included – has fallen at least once this winter. It is for this reason that I believe it is extremely important and necessary to include balance exercises as well as strength and flexibility training in any exercise program. As we age, the danger of injury from falls increases. Simple precautions can be taken to minimize the risk of falling, but it is also important to maintain strength and flexibility so that if you do fall, you can recover quickly. Although I try not to take unnecessary risks during the winter, it is difficult to avoid occasional falls. So for me, the fall itself is not nearly as big a concern as doing whatever I can to maintain the ability to get up and keep going.

In the next couple of blog posts I will try to focus on simple exercises that can be done daily to promote balance, strength and flexibility. This post will focus on balance exercises. Here are some simple exercises that anyone can do which will help improve balance.

For each of these exercises, stand behind a chair or table. The first couple of times these exercises are preformed you may need to hold onto the chair /table for support. If you do, try not to grip the support. Gripping drains energy. You want to save all of your energy for maintaining your balance. So just rest your hand lightly for stability and confidence.

Place your feet about hip distance apart (a couple of inches) and plant your feet firmly. Before beginning each exercise make sure that your weight is distributed evenly over both feet and then gradually one foot down by shifting your weight to that foot and releasing the other foot to move freely. When you have completed an exercise on one foot, recheck your alignment and weight distribution before beginning the exercise with the other foot.

Begin by holding each position for a few seconds, gradually working up to 10 seconds. In each case lift and lower slowly, with control. And don’t forget to breathe. Take a deep breath in and slowly release it before each exercise. Controlled breathing will also help you maintain your balance.

Exercise 1:

• Lift one leg slowly six inches out to the side.

• Hold.

• Lower the leg slowly, with control, to starting position

• Repeat 5 times with each leg.

Exercise 2:

• Bend one knee and lift slowly straight up towards your chest. Aim for a position in which your thigh is parallel to the floor and your knee is creating a 90 degree angle between your lower and upper leg.

• Hold.

• Lower the leg slowly.

• Repeat 5 times with each leg.

Exercise 3:

• Lift one leg straight back keeping the knee straight. Height is not important here. Just get your foot up off the ground and try to keep your knee as straight as possible.

• Hold.

• Lower and repeat 5 times with each leg.

Exercise 4:

• Kick one leg forward keeping the knee straight. Lift foot about 6 inches off the floor.

• Hold

• Lower and repeat 5 times with each leg.

Exercise 5:

Walk while placing the heel of one foot just in front of the toe of the other. Do this next to a table or counter so that you can hold on if necessary. Practice until you can walk this way without support. Start with 20 steps. Eventually try walking outside (avoid icy patches!) on uneven surfaces. Hold your arms out in a “T” position at shoulder height to assist with balance. Walk a little bit further each day.

Variation: Find a straight line to walk on. Choose a fixed spot ahead of you to focus on. Place one foot directly in front of the other as you walk. Raise your back leg with each step and hold for 2 seconds, gradually increasing the hold to 5 seconds.

All of these exercises should be performed daily. They will gradually become easier and within a couple of weeks, you should begin to feel more stable. Good luck and feel free to comment if you would like to share your experience or if you know of other good balance exercises that have helped you. You can post a comment on the blog for everyone to see or you can send me an e-mail to peg@custersoapcompany.com. And hang in there – the ice will eventually go away!

Beginner’s Running

2010-02-07T17:06:00.000-08:00

Here we are in the middle of winter with fresh snow on the ground and roads that can be an icy mess, but now is the time to start thinking about training for those upcoming Spring races. In the past few weeks I have spoken with several people who are either interested in running their first race or just want to add some intensity to their exercise program. As a Personal Trainer I have worked with individuals and groups to prepare them for first races so I thought it would be an appropriate opportunity to share with all of you some tips on how to begin a running program. This program is adapted from a Beginner’s Running program available on the Runner’s World web site: www.runnersworld.com. This is a great resource for all runners. I have used the program successfully with folks who never ran before and were able to successfully complete a 2-mile race. Of course, if you have any physical limitations, be sure to consult your Doctor before beginning any intense exercise program.

Even if you never run a race this program will help you condition yourself to run at your own pace for a steady 30 minutes. Once you can successfully do that much, you will find that it is easy to add additional distance if you want to by using the same basic pattern of slowly increasing your running distance over a period of time.

First, a few basic tips:

• Get some decent running shoes. I am amazed by the number of people who tell me they are trying to run in “sneakers” they have had for several years or more. Running shoes have become very technical. Shoes are designed for people who tend to walk on the insides of their feet (overpronaters) or on the outsides of their feet (underpronaters) or for people with high arches or fallen arches. If you have wide feet or narrow feet only certain brands (like New Balance) can accommodate those needs. There are shoes for people who need extra cushioning and also for those who need more stability. There are road running shoes and trail running shoes and all of those are different from walking shoes and gym shoes. The appropriate shoe and correct fit can make a huge difference in your attitude toward running. The right shoe can also help you avoid injury and common problems such as shin splints and plantar fascitis. Go to a store that specializes in gear for runners, preferably one with a treadmill where you can try your shoes before you buy them. Avoid discount stores or even outdoor stores where the selection will be limited and you will not be able to be properly fitted. Luckily, those of us in the Black Hills have an excellent resource – the Runner’s Store in Rapid City (and, no they are not paying me!)

• Wear appropriate clothing. I have already done several posts on what to wear in cold weather. Now is the perfect time to shop for winter wear since all the stores are starting to get ready for Spring. We know that here in the Black Hills we still have several months of cold weather ahead so make sure you have what you need. As discussed in my “What to Wear” posts, you will need to do a bit of experimenting if you are not used to running in cold weather. Be careful not to overdress. You will warm up faster that you did when you were just walking. This is where it helps to keep a log. Note the temperature and what you wear in your log. If it is too much or too little, you will know what to do next time you encounter the same weather conditions. Wear light weight layers that can be carried if you need to shed them. Don’t forget hat, gloves, sunglasses and sunscreen.

• Drink lots of water. Carry water with you or know where you can access water. In the summer there are working drinking fountains in many places, but not so much in the winter. If you’re not sure where to get water on your planned route, then carry it. You should be able to get a water bottle carrier wherever you buy your running shoes.

• Eat lightly an hour or two before you start and have a snack when you are done. Review my post on “What to Eat”. Adequate fueling becomes more important with strenuous exercise.

• Warm up and cool down. Always warm up with 3-5 minutes of walking before you start timing yourself and walk for 3-5 minutes when you have completed your workout for the day. Stretch after you run, not before.

• Set small, incremental, achievable goals and reward yourself when you accomplish them. Rewards can be as simple as giving yourself some uninterrupted time to enjoy your favorite book, magazine or TV show. Rent a movie that you really want to see. Take a nap.

• Conversely, don’t punish yourself if you don’t reach a particular goal when you thought you would be ready for it. Just try again. Or break that goal down even further and allow yourself a little more time to get there.

• Finally – have fun! Don’t forget you are doing this because you want to. It is not a job. It is recreation. Your ultimate goal is to develop a habit that you can sustain for the long haul. If you treat yourself kindly and just enjoy the experience of being outdoors and moving, you will find that you begin to look forward to this time. Remember – the hard part is getting out the door. Once you’re out there, I guarantee you will not be sorry!

Now for the program. This is designed for an 12-week buildup, but this is only a guideline. You may need to spend two weeks or more at one particular level before you move on. Take your time and work at your own pace. Think of running as walking-with-a-hop. Speed is not important. But the hop is. That’s how you will increase your aerobic output. Be gentle with yourself and just do the best you can.

For each week, do the walk/run program given below every other day for 3 or 4 days per week, with walking only on your “off” days and one day of rest (no walking or running) per week. You will need a watch so that you can time yourself. There are many inexpensive watches with timers you can set, but any digital watch will do. Some pedometers have timers which are also fine for this purpose. Note: you can also do this with telephone poles or other landmarks. We are fortunate to have mile markers on the Mickelson Trail. These will help in your goal-setting as you become more advanced. And, of course, you can also do this on a treadmill which makes timing pretty easy.

Week 1 – Run 1 minute, walk 2 minutes; repeat 10 times for a total of 30 minutes

Week 2 – Run 2 minutes, walk 1 minute; repeat 10 times

Week 3 – Run 3 minutes, walk 1 minute; repeat 7 times then run for 2 minutes

Week 4 – Run 4 minutes, walk 1 minute; repeat 6 times

Week 5 - Run 5 minutes, walk 1 minute; repeat 5 times

Week 6 - Run 6 minutes, walk 1 minute; repeat 4 times then run for 2 minutes

Week 7 – Run 8 minutes, walk 1 minute; repeat 3 times then run 3 minutes

Week 8 – Run 9 minutes, walk 1 minute; repeat 3 times

Week 9 – Run 10 minutes, walk 1 minute; repeat 2 times then run 8 minutes

Week 10 – Run 12 minutes, walk 1 minute; repeat 2 times then run 4 minutes

Week 11 - Run 15 minutes, walk 1 minute then run 14 minutes

Week 12 – Run 20 minutes, walk 1 minute then run 11 minutes

Week 13 – Now try running 30 minutes without stopping.

You can see a general pattern here of gradually increasing your running time. If you need more time to build up your endurance – take it. Adapt this program to your own needs and goals. Good luck! And feel free to let us know how you are doing. You can post a note on this blog or e-mail me at peg@custersoapcompany.com.

See you on the trails!

Dealing with Ice

2010-01-24T15:46:00.000-08:00

The warming trend during this past week was most welcome. But it also brought that inevitable winter weather pattern: sufficient sunshine and warming during the day to melt some snow, but cold enough temperatures at night to re-freeze all of that melted snow. Thus arises the surface that walkers, hikers and runners dread most – ice. Being a woman of a certain age I, like many others, have learned to fear falling. It seems that the older I get, the longer it takes to recover. Although an important goal of maintaining one’s fitness level is to promote balance and flexibility and to enhance recovery ability when necessary, it still helps to take whatever steps are possible to avoid or at least lessen the chance of falling.

When the ice is as widespread and ubiquitous as it was this past week, I break out my trusty ice-walkers. These come in several different varieties. The ones I use are from the Due North Get-a-Grip line of products and are called “All Purpose Traction Aids”. These are stretchy rubber outsoles that fit over the bottom of your shoes or boots. They have little spikes in the bottom that are small enough to be unobtrusive, but stiff enough to grip the ice. I like this particular type for a couple of reasons. First, they are light-weight and foldable. This is good for me because sometimes there is lots of ice when I first leave my house, but if the sun comes up and the ice melts I can remove the ice-walkers and put them in my pocket. Second, the spikes can be replaced so if they break or fall out (which they do) you don’t have to throw out the whole unit. They fit over any type of shoes or boots. I have a medium size that fits over my running shoes and a larger size for snow or hiking boots. They make a huge difference in my confidence level.

The only drawback I have found is that when you are not on ice, they can be annoying. This is not a huge problem if you are on the Mickelson Trail or any non-paved surface, but is noticeable on a sidewalk or paved street. So I try to only use them when I know that most of my route will be ice-covered. Also, it can be difficult to get them on and off “on the fly”. I try to get a snug fit so that they won’t shift when I am running. That means that it is easiest to get them on the shoes when they are not on my feet. So if I take them off while I am out, I have to be sure that I won’t need to put them back on. It is not impossible to do, but it can be a bit cumbersome. These are really meant for packed down, shear, icy surfaces. They won’t help you much in deep snow. Also these are for walking on ice, not for technical climbing. You need actual cramp-ons for that.

The ice-walkers just described are available from www.campmor.com. A similar item featured on this web site is Yaktrax. These also fit over the bottom of your shoes, but they do not have spikes. Instead they provide a gripping surface with non-rusting steel spirals that span the bottom of your shoes. I have used these also. They are generally much easier to get on and off, but they are not as portable. The metal construction makes pocketing them problematic. Also, I have found that they are not sufficiently durable for me. Even the so-called “Pro” version broke the first time I used them. This probably has a lot to do with my gait. So don’t judge the product from my experience only. As with all products, the reason there is more than one type is usually because everyone’s experience is different. So you will need to determine what works best for you. Cabelas also carries all of these items so you can check them out before you decide what to buy.

There is another product now available from the Campmor web site (also at Cabelas) called STABILicers. I have not yet tried these. They appear to be similar to the Due North models but they attach with Velcro which might solve the easy-on/easy-off problem. If anyone out there has tried these, please post a comment and let us all know if you like them. Also, we would welcome any ideas and solutions that any of you have found. Comments posted can be viewed by all, so that is the best way to share your experiences. You can also send an e-mail to peg@custersoapcompany.com.

We have reached the end of January and the light is beginning to change. It is still light out at 5:00 PM and is now getting lighter by 6:30 AM. Spring is still a ways off, though, so don’t let winter get you down. Enjoy the crisp air and reduced traffic while they last!

What to Eat Before and After Exercise

2010-01-17T17:21:00.000-08:00

A question that comes up frequently is: Should I eat before I exercise? The answer generally is “Yes”, but that’s where the generalities end. I have tried many different combinations through the years and can tell you there is no right answer. Every individual needs to figure out what works for her or him. The type of activity should also be taken into consideration. For example, if you are planning on any kind of aerobic or other strenuous exercise you will probably want to have something prior to exercising, but an empty stomach is usually recommended before a yoga or pilates class. Having said that, there is one rule which applies to everyone: If you find yourself running out of steam half-way through your workout, you definitely need fuel. Here are some suggestions you can try.

Eating before exercise:
If you usually exercise first thing in the morning, you should aim for 100 to 300 calories a minimum of 30 minutes before you exercise. If you exercise in the afternoon, have a snack or light meal 1 to 2 hours before exercise.

What to eat:
Since carbohydrates are the primary fuel for exercise, your pre-exercise food or beverage choice should be primarily carbs with some protein and a little fat. Some ideas: a banana; Clif, Power, Balance or other energy bar; packet of instant oatmeal; ¼ cup of trail mix; ½ cup of granola or a granola bar; 1 cup of Cheerios or other cold cereal; half a bagel or a few crackers with peanut butter; a cup of yogurt; half of a tuna or turkey sandwich; one egg on an English muffin; half a pita with hummus; ½ cup of cottage cheese with ¼ cup berries or other fruit. For morning exercisers who are not hungry first thing in the morning, try drinking your calories: 8 oz. of juice, a cup of chocolate milk, or 16 oz of Gatorade or other sports drink should do the trick. You can also try a packet of energy gel such as GU. Runners often use these as a quick way to fuel on the go without over-loading.

Eating during exercise:
If you are exercising for more than an hour, you may want to carry snacks with you. Keep it light and portable. Some ideas: trail mix, jelly beans, gummy bears, M & M’s, fig newtons. You can also break an energy bar into pieces and nibble a little at a time. Or you can fill your water bottle with an energy drink. Some people find that diluting an energy drink with water makes it more tolerable during exercise. Again, you will need to experiment to find out what works best for you.

Eating after exercise:
If your exercise lasts more than an hour or if your activity was particularly strenuous, you should try to re-fuel within 30 minutes after you exercise. This is especially true if you find that you are really hungry. If that is the case, though, you want to avoid over-eating or upsetting your stomach. A fruit and yogurt smoothie is a great choice or any of pre-exercise ideas mentioned above.

I’d love to hear your solutions and suggestions. If you have a comment or question, feel free to post your thoughts on this blog or you can e-mail me at peg@custersoapcompany.com. Also, please check out the comments on previous posts. There is some great info about where to rent snowshoes and how to buy running/walking shoes. Happy exercising!

Just a Few More Winter Fitness Ideas

2010-01-03T18:20:00.000-08:00

Several people asked me if I managed to maintain my daily outdoor routine during the Christmas blizzard. The answer is “Yes, I did” – even on Christmas Day which exemplified the worst of the weather. Given the surprised reactions, I thought it might be worth one more article about “what to wear” since, as always, I feel strongly that enjoying the outdoors is all about dressing appropriately.

Christmas Day in the Black Hills was marked by all three of the most severe weather conditions: cold (single digits below zero), strong winds and blowing snow. Yikes! This required breaking out the big guns. I’ll start at the top:

• Head – I have a one-piece hood-type hat that completely covers my head and neck. The neck cover can be pulled up over my face to cover my mouth and nose. It also has a drawstring with toggles on both sides of my head that can be tightened or loosened to meet specific needs. Mine is fleece and fairly loose, but I have seen them made of all sorts of different fabrics such as silk, polypropylene or Gortex. Some are loose like mine; others hug the head. This is a matter of personal preference. I prefer this loose one because I like to wear a knit cap underneath just in case conditions improve. I also prefer pulling the neck covering over the top of my jacket so that I can easily adjust it as necessary. Sometimes I will wear an ear-covering headband under the knit cap for extra ear protection.

• Upper Body – These conditions required doubling up on the expedition- or arctic-weight shirts. For a first layer I wore a full polypropylene turtleneck (not a zip-T) and for the second layer, a fleece-lined zip-T. With two arctic-weight layers, I could wear my trusty wind-block fleece jacket on top. An alternative to this type of layering system could be a full down-filled Gortex parka. I have one of these and I love it, but I save it for sedentary outdoor activities (like watching a football game). If I’m going to be doing any kind of exercising, such as brisk walking or snow shoveling, I prefer layering systems that maximize warmth and minimize weight. As always – no cotton! Synthetics are best for these conditions.

• Lower Body – For a first layer, I wore a pair of regular footed tights. Panty-hose would also do. They are surprisingly good as an insulating layer. Tights are a bit more durable, though. On top of these I wore an arctic-weight pair of running tights (footless) and on top of those, an arctic-weight outer layer with ankle-zips for easy on/off and zip pockets.

• Feet – On top of the footed tights, I wore my polypro liner socks followed by a heavy-weight pair of Smart Wool hiking socks.

All of this may sound like a lot, but it is a surprisingly lightweight system with maximum protection from the weather. A few other suggestions:

• If possible, go out in the morning. I usually go out between 7:15 and 7:30 AM every day. It is light out by then, even in the winter. But there is usually less wind in the early morning. I realize this is not possible for everyone, but there are many advantages to exercising first thing in the morning. I have been doing it for so many years that it is almost automatic. The hard part is getting out of bed. Once you’re up, it’s easy to keep moving. The nice thing about exercising in the morning is that when you are done, you don’t have to think about it for the rest of the day. Then whatever happens during the day, you know you’ve gotten your exercise in. It sets you up and gives you more energy for the rest of the day. Even if you think you have no time, you can always carve out 30 minutes or so first thing in the morning just by getting up a little bit earlier. With few exceptions, pretty much everyone can do this.

• Have everything ready. That is, know where all of your gear is so you can jump into your clothes and get out there. It only takes a minute to look at your outdoor thermometer and decide what to wear. I keep everything in the same place so I know where to find what I need. Find a place that will not be disturbed by other family members. Take the time to put it all back in the same place when you get back in. If I can’t do that right away, do it later in the day or evening when you have more time.

• If you don’t like going out in the dark, find a place for an indoor activity. Treadmills are great if you have the space, but there are other options. There are many fitness DVDs that can be easily adapted to small spaces. Or you can go to the Y or other fitness facility. Find a friend to work out with. It is easier to get outdoors if you have someone else to help keep you motivated. Or perhaps you can work out with someone who has some usable indoor space and share DVDs.

• Keep a log or journal. Write down your activities each day. This is a great motivator. Use a day-planner or calendar. Seeing how much you do day after day will keep you from leaving spaces blank. It will also help you to remember how you dealt with various life issues like lack of time, weather, family responsibilities, etc. Keep track of what activity you do, how long you do it for, how you felt, what worked and what didn’t work. You’ll be surprised by how much help this can be.

Above all, don’t let winter get you down. Keep moving! You’ll look and feel better. The winter will seem to go by that much faster and you’ll be in great shape when spring arrives.

As always, feel free to post a message on this blog or e-mail peg@custersoapcompany.com if you have comments, suggestions or tips you would like to share.

What to Bring

2009-12-27T16:13:00.000-08:00

One of the many things I love about living in the Black Hills of South Dakota is the easy access to miles and miles of public trails through the Black Hills National Forest. We are especially fortunate to have maps of the many Forest Service roads. These maps are updated annually and available from Forest Service offices. So, in addition to how I endure the weather conditions, another common question I am asked is “Aren’t you afraid??” This is because I spend hours running and walking often by myself on trails in the woods. I got hooked on trail running many years ago in the Berkshire Mountains of Western Massachusetts when I ran races staged by the Western Mass. Athletic Club. This is an area very much like the Black Hills but on a smaller scale. Since that time I have slowed considerably and now do more walking and jogging than running, but my love of trails has persisted. I spend a lot of time studying the Forest Service maps and exploring those roads. Often the lure of paths leading from these roads is irresistible to me. “Where does this one go”, I wonder. I am also continually on the hunt for paths that lead me to other FS roads so that I can navigate between them. Many of these paths have been forged by off-road vehicles so they can be fun and challenging with numerous ups and downs and twists and turns. But following them sometimes means that I am out longer than I plan to be. So I try to be prepared.

The following items are staples for my travels:

• Bandaids (2 or 3) – more than once I have been “attacked” by barbed wire. Also, if one is going to walk in the rocky woods, one must expect to trip and fall occasionally. We all do! Bandaids weigh virtually nothing and are very easy to carry. I put them in snack-size zip-lock bags which keeps them dry and can be folded to fit in small places.

• Aspirin or Ibuprofen (4-6 coated tablets) – these can be placed in the same zip-lock bag as the bandaids and are another “just in case” item which can be really helpful after one of those falls or when you’ve just gone further than you expected and find that you may have over-estimated your capacity.

• Water – As mentioned in my last entry, I always carry water. In the Black Hills we have both a dry climate and an altitude of 5,000 plus feet above sea level. These conditions alone present challenges. Add the weather which can change in a matter of moments and often includes strong sunshine and you have a recipe for dehydration. As previously mentioned, I am often out for longer periods of time than I expect to be. I have experienced dehydration and it is not to be trifled with. Even in the winter, water is just as necessary as it is in the summer. Just remember that in winter, you need to protect your water bottle from freezing. I always wear an outer layer that is large and/or stretchy enough to cover my water bottle carrier.

• Pepper Spray – A pocket-size pepper spray dispenser can provide some peace of mind. The one I currently carry came from Cabela’s, but I have purchased them elsewhere. Mine is small (only a couple of inches in length) and lightweight. I keep it in my pocket so that it is easily accessible. As I’ve mentioned before, I will not buy outerwear that does not have pockets. It is worth the extra effort that might be necessary to find the right clothing. People around here seem very concerned about mountain lions. I am more concerned about loose dogs, rabid foxes or coyotes, and predators of the two-legged variety. The pepper spray helps me to feel just a bit more secure.

• GPS Locator – I use a little orange gadget called “SPOT”, a satellite personal tracker available from offroute.com. Originally designed for sailors, it is a tracking device that uses the GPS satellite network to pinpoint location. It can be pre-programmed to send a message via a commercial satellite network to a computer and/or cell phone together with a link to Google Maps™. Mine is programmed to send a message to my husband’s computer and cell phone (text message) which either says – “I’m OK, just delayed” or “Please come get me.” Along with the message, the computer will also display a map showing my location. I can also directly alert Search & Rescue services via a “911” button if necessary. People have asked why I don’t just carry a cell phone. I could do that, but there are many locations where cell phone service is not available. SPOT uses AA Lithium batteries which are good for about a year. It can be used anywhere in the world. A subscription service is required for satellite and 911 access. This is roughly $100 per year and well worth it for the peace of mind. The company has just come out with the second generation of this device which is a bit smaller and lighter in weight than mine. But mine is fine. It weighs just over 7 ounces and is small enough to fit in a pocket carrier that I attach to my water bottle holder.

• Cotton Handkerchief - At the risk of sharing too much information, I admit that my nose runs a lot. Especially in the winter. Kleenex just is not sufficient. A handkerchief is an essential item for me. Avoid synthetics. For this purpose, cotton is best. The old fashioned version – men’s cotton handkerchiefs which used to be a wardrobe staple – have become difficult to find, though not impossible. Walmart still carries them as does Pamida. Target, unfortunately, does not. Cotton bandanas which are pretty readily available work just as well, but they are usually a bit larger than traditional handkerchiefs.

• Lip Balm – Never leave home without it! I am especially fond of Burt’s Bees, but we all have our own preferences.

So how do I carry all this stuff and not feel weighed down? By the way, I keep all of the above items with me both summer and winter. It is a bit more of a challenge in the summer when I am not wearing a jacket, but it still can be done.

There are many versions of fanny packs and water carriers from bottle holders to so-called camel-backs and everything in between. I use a single bottle carrier made by the company Nathan which can be found at most outdoor and running gear stores as well as amazon.com. Double bottle carriers are also available as well as carriers with pockets and pouches of all sizes. It is best to try them on if possible. Once I received a water bottle carrier as a gift and found that when I ran with it the bottles dug into my back. We are all different shapes and sizes so what works for me may not work for you and vice versa. My current carrier has a slanted bottle holder and a zippered pocket (where I keep my bandaids and aspirin). I have a pouch with a velcro cover and belt loop that I can slip over the belt and attach to my bottle carrier. It is big enough to hold SPOT, keys, my MP3 player and any other small items I need to keep with me (e.g., extra batteries, lip balm, etc.). You can find a large assortment of lightweight water carriers and other essentials at rei.com. Check out runners’ accessories. You do not have to be a runner to use them and they are likely to be lightweight, versatile and easy to carry.

Hopefully these additional tips will provide you with more encouragement to get out there and enjoy! As always, I welcome your comments and suggestions.

More Winter Workout Encouragement

2009-12-20T14:29:00.000-08:00

In my ongoing effort to convince those of you who remain skeptical that outdoor winter workouts can be enjoyable, I am offering here some additional tips. But first I will describe what I wore today. Let’s run through the checklist from my previous post:

• Temperature – This morning at 6:30 AM the outdoor thermometer read +26 degrees - positively balmy for December in the Black Hills of South Dakota. By the way, if you do not have an outdoor thermometer, it is a worthwhile investment. I have one that sits just outside my bedroom window. It gives a digital read-out and I do not think it cost more than $10.00. It is rarely in direct sunlight so it gives a pretty true picture of actual temperature at any given time of day. Note the temperature and what you where that day that works for future reference.

• Wind – There was no indication of wind so far this morning.

• Sun – A hint of sunlight on the rise, but clouds were also readily apparent, so I knew I could not count on full sunlight, but should be prepared for it just in case.

• Activity – I knew I would be both walking and running today so it was best to prepare for reasonably intensive activity.

• Other Factors – Snow remains on the ground, pretty heavy in many places. This can intensify activity, but also means potential for cold and possibly wet feet. Also the angle of the sun is at its lowest at this time of year so even if the sun became strong, it would take at least a couple of hours to reach some of the places I would be in and might not reach others at all while I was out.

So here is what I wore:
• Feet – Normally for 30 degree weather, I could easily wear ankle-height socks. But because of the snow cover, I opted for a midweight pair that extended well past my ankles since I did not want to chance kicking snow onto bare ankles. Also, as a concession to the snow, I used a very thin, very low pair of “no-show” socks underneath the midweight pair. My toes get cold, so I keep these on hand. As always, they are a blend of synthetics (no cotton!) and can be purchased in 3- or 6-packs inexpensively at discount stores.

• Legs – First layer: a midweight pair of tights (I think of these as my “30 degree tights” since they have been tested and work at this temperature). I would normally not have needed a 2nd pair over these, but because of the snow and the shade, I opted for a pair of very lightweight nylon pants. If there had not been snow, I would have worn a lightweight pair of nylon shorts over the tights just as an extra bit of protection plus pockets. I only buy shorts that have pockets. They can be difficult to find but I really like my pockets.

• Upper Body – First layer: a lightweight polyester zip-T neck; 2nd layer – a thin nylon long-sleeve shirt (I could also have reversed these layers – a matter of personal preference). Absent snow and shade, these two layers would have been sufficient. Given today’s conditions, though, I topped them with a lightweight nylon shell jacket. I eventually took the jacket off when the sun came out, but it is light enough to tie around my waist without being cumbersome.

• Hands – Lightweight polypro liners were sufficient today. I doubled them because of my cold hands.

• Head – Blaze orange knit cap.

So, for today’s conditions, lighter versions and fewer layers, but the same principles still apply as for colder or warmer conditions. Temperature, wind, sun and activity, in addition to what you are willing to carry all need to be taken into consideration. By the way, today turned into an absolutely beautiful day. If you did not get out there, you missed a great opportunity to celebrate the winter!

Now for some additional tips:

• Try a winter sport. Have you ever used snow shoes? Or cross-country skis? Downhill skiing is fabulous for those who can do it. But many people have concerns about the skills and expense required or do not want to travel to a ski area. Here in the Black Hills we are blessed with an abundance of accessible forest service roads which can be used year-round free of charge for cross-country skiing, snow-shoeing or just plain hiking. We also have nearby lakes and ponds that are perfect for ice skating. Many outdoor stores allow you to rent equipment so you can try something new. If you find something you enjoy, it can put a whole new spin on your winter outlook.

• Hiking in winter can be excellent exercise. Tramping through snow can give your workout an extra boost. Be careful to stay in clearly marked areas since trails can look different with snow on them making it easier to get lost. Wear hiking boots or other sturdy footwear to minimize the risks of falling. In icy conditions, there are ice-walkers that can be attached to your shoes to help your feet grip the ground. I like the rubber ones with tiny replaceable spikes that pull over the soles of your shoes. There are several different types available at outdoor stores or from campmor.com.

• Don’t forget sunscreen and hydration. Just because it is cold does not mean that you don’t need these things. I always – repeat: always carry water with me. It is easy to find water bottle carriers that you can strap around your waist. You never know when you are going to be out longer than you planned. Also weather conditions in this area can change at any time. A few clichés are useful here: be prepared and better than safe than sorry.

• Finally, if you must be indoors, try something new. How about that pilates class you’ve been meaning to try? Or yoga. Or a dance class. There are endless workouts of every type and combination available on DVD. An extensive collection of workout DVDs can be found at collagevideo.com or google “exercise” and see what is available for free on the internet. Many people loathe treadmills, but they are far from the only indoor option.
Bottom line – don’t let winter get you down. I welcome your comments, questions or suggestions. You can post a comment here or e-mail me at peg@custersoapcompany.com. Happy exercising!

Exercising Outdoors in the Winter

2009-12-14T19:19:00.000-08:00

We have long, cold winters here in South Dakota. When I moved here, I was determined to learn to live with winter and not to let weather conditions deter me from experiencing the outdoors. Last winter was particularly snowy in the Black Hills. There were also days when the temperatures dropped to the negative double-digits. Yet I went out for at least an hour - usually more - every single day. Many people marvelled at my ability to do this. But I am not super human. The trick is dressing appropriately. I have spent many years experimenting with various clothing systems so that I could enjoy the outdoors year round no matter where I happen to be. Everyone needs to get to know their own tolerance levels. So you will need to do your own experimentation. But here is an example:

This morning when I got up the thermometer read +5 degrees. It was 6:45 AM. Although light enough to see, the sun had not yet risen. I scrutinized the trees in my yard for signs of wind. They appeared to be still. There was an orange light on the horizon signaling the possibility of sun so I knew the temperature would rise while I was out. Also, today I knew I would be doing some running (which would generate more warmth) as well as some walking (which requires more external warmth). All of these observations need to be taken into account in order to dress properly. This may seem like a lot of work but it can mean the difference between being comfortable and enjoying the outdoors and being miserable and cutting your outdoor time short. It helps to develop a sort of check list which includes all of these considerations. Then you can really run through them quickly.
So this morning the checklist went as follows:

• Single digit temperature but above zero;

• Little or now wind – so far, anyway. If the wind rises later, which it usually does, the air temperature will also be higher by then and I will also be warmed up;

• Possibility of sun, though too soon to tell because cloud cover was not yet obvious;

• Today’s activities would include running as well as walking;

• A couple of inches of snow on the ground – less in some places, more in others – meaning my feet would have to be prepared.

This is what I wore:

Start with feet:

• Whenever I know I’m going to be out for an hour or more, I always rub a think layer of vasoline on my feet. It acts as an insulator and also keeps me from getting blisters even if my feet get wet.

• I put on thin polypropylene liner socks. As a first layer, I think polypro is the best insulator. Tip – I always turn my socks inside out so that the seam is on the outside, away from my toes.

• On top of the liners I put on heavy Smart Wool hiking socks. For me, only these two pairs of socks are necessary for the conditions outlined above. I'm not actually a major Smart Wool fan. The weight of the socks is more important than the brand. Any heavy-duty hiking socks will do.

Legs next:

• A pair of arctic weight tights (footless). The ones I have are double layer polyester. They hug the body for better insulation.

• On top of these, a looser pair of pants. These are also a heavy duty polyester with zippers at the bottom to keep them snug around my ankles and also to allow easy on/off.  My pair also has pockets. I always look for outer layers that have pockets because I like to be able to carry things with me that are readily accessible such as a handkerchief, sunglasses, lip balm and a small dispenser of pepper spray.

Upper body:

• Because I knew I would be running and because of the hint of sunlight, as a first layer I put on a light-weight zip t-neck. Also polyester. Also form-fitting. I like the zip T’s because you can unzip if you get warm and re-zip if you get cold.

• Next layer: an expedition (or arctic) weight zip t-neck. This one is fleece lined and heavier but still light enough to not feel weighed down. I try to buy these over layers a bit larger so that I they will fit over heavier weight first layers if needed but are also close fitting enough to wear alone if conditions are not too extreme.

• Outer layer: a wind-bloc arctic weight fleece jacket. The one I have is from LL Bean. It provides maximum warmth for the weight and has a full zip for temperature regulation. Although light-weight it’s still a bit heavy for wrapping around my waist so I try to only wear it on days when I am unlikely to need to take it off.

Head:

• I have a stretchy knit polyester bandana-type head scarf that I use as a first layer.

• On top of that I wear a knit hat. Mine is blaze orange since I like to walk in the woods and also for visibility if I need to walk on a road.

Last, but hardly least, hands:

• I suffer badly with cold fingers so when the temperature is in the single digits or below, I use handwarmer packets. I take them out and shake them when I start to get dressed and by the time I’m ready to leave, they are warm.

• The packets go into shell mittens. I have a pair of lightweight snowboarder mittens  that came with a removable fleece liner. I don’t use that liner because it is too thick and unwieldy for me, but the mittens can be used with any liner. I like them because they have a cuff with a Velcro wrist band so they hug tight but are easy to get on and off. These are made by Sirius and available from campmor.com.

• Under the mittens I wear 2 lightweight liners. One is polypro (again – the best insulator in my opinion) and the other is polyester. I find that fleece and thermax do not work well as liners for me but you might find them fine.   Again, you will need to experiment to see what works for you.

I was out for 3 hours today. The sun did come out briefly but was soon eclipsed by heavy cloud cover. Eventually it started snowing which became heavy for the last 45 minutes or so of my outing. The wind picked up slightly at times, but was mostly pretty tame. I was perfectly comfortable using the above system of clothes.

This is just one example. In future posts I will give you additional examples and even a comparison chart with temperature levels and companion clothing systems. I look forward to your feedback!

Goals of this Blog

2009-12-14T19:08:00.000-08:00

I would like to see this blog become a forum for people to share their experiences with various types of exercise. Maintaining a regular exercise regimen can be challenging. All of us have demands on our time that seem to impose restrictions. Also the climate here in South Dakota - or any place where temperature extremes abound - present particular obstacles. None of this is insurmountable and we can all help each other find ways to work with the realities of our lives. What works for you? What have you tried that did not work and why? What do you need assistance or suggestions with that others might be able to help you with? My own experiences include trial and error in many different situations which I will be happy to share. My hope is that we can all encourage each other to keep up the good work!