With the Summer Olympics fast approaching, the indie movie "Bigger, Faster, Stronger" is a timely reminder that all is not what it seems in sports. Last week, Bulgaria withdrew its entire weightlifting team from the Summer Games because 11 of the Bulgarian athletes tested positive for banned drugs. Today, 2006 Tour de France winner, Floyd Landis, lost his appeal from a 2 year ban from professional cycling because of a positive test for synthetic testosterone during the 2006 race. His first place finish in the race was also stripped as a result. Baseball has been rocked with public allegations and Congressional hearings on certain players' use of steroids and other performance enhancing drugs.
"Bigger, Faster, Stronger" is provocative and balanced in its presentation of the use of steroids by professional athletes, Olympians, elite amateurs and even classical musicians. The movie is directed by a first time filmmaker, Christopher Bell, who previously worked in the Venice Beach Gold's Gym, mecca to power lifters and body-builders. Bell's film won best documentary at this year's Sundance Festival, a remarkable feat.
If you have any interest in the subject matter, I highly recommend seeing this film. I enjoyed it tremendously and found the movie entertaining and thought provoking on many levels. It is a profound and substantial first work. I thought the interview with Congressman Waxman was truly frightening. Watch the movie and see if you agree. For locals, it's playing at Opera Plaza/Van Ness.
I'm sure there will be more interesting works from new-comer, Christopher Bell.
Keep your eye out for him in the future.
In health,
Laura
Monday, June 30, 2008
New Banner
Thanks to my friend Wendy for designing my banner
and giving me idiot-proof directions for installing it.
Isn't it nifty?
Check out Wendy's website:
http://www.undercoverlibrarian.com/
In health and with gratitude for good friends,
Laura
and giving me idiot-proof directions for installing it.
Isn't it nifty?
Check out Wendy's website:
http://www.undercoverlibrarian.com/
In health and with gratitude for good friends,
Laura
Sunday, June 29, 2008
Open the Flute Case
In my other life, I teach flute students. My students and I often talk about the importance of practicing and how to practice. Many times the students will come back to me and say "I didn't get time to practice!". Balderdash! (that's polite language). Time is not the issue. Overcoming inertia is. Remember Newton's law? Newton stated a body in motion stays in motion, a body at rest stays at rest. How does that apply to my flute students? Well, if they're not practicing, it takes a lot of energy to redirect themselves, get the flute out and start playing. Like any other new desire in life whether that be starting an exercise routine or studying for an important exam or changing a habit: if you're not already doing what you want to be doing (a body in motion stays in motion) doing something new will require a conscious amount of thought and energy (a body at rest stays at rest).
In today's world, there are many, many things which compete for your time and attention. Adding another thing to an already overflowing life is almost a guarantee to push you into complete inertia. You'll know you've been pushed over the edge when you find yourself vegging in front of the TV watching "Inside Edition" or reruns of "The Three Stooges" or mindlessly munching potato chips till you reach the bottom of the bag or checking, rechecking and checking again your e-mail a thousand times a day.
As an aside, a great wisdom is contained in the phrase "nature abhors a vacuum". If you create a void in your life, i.e. clear out some space, something else inevitably will enter to fill that void. That's a thought for another time. Back to getting a body at rest to be a body in motion.
Hmmm, trying to change from inertia to movement sounds overwhelming and possibly pointless. Enthusiasm and hope may often turn to discouragement and depression at this point.
It probably seems easier to stay inert. Well, you're right about that-it's much easier to maintain whatever current state you find yourself in. It's always harder to move yourself to a new place. Quite the dilemma then: how to move from one to state to another.
My solution? I tell my flute students: Open the flute case. What???!!! Yes, open the flute case. That's Lauraspeak for just start. Do something. Anything. It may seem inconsequential, maybe simplistic or even totally ridiculous, but taking action, any kind of teeny, tiny action signals your nervous system that you want to move from a body at rest to a body in motion. And your body responds to action. Your body is all about movement. So move towards what you want in any non-harmful way possible. All of my students can open their flute case.
I challenge you: what one extremely simple thing can you do to move towards a new goal? What no-brainer, seemingly ridiculous inconsequential action can you take today? Right now? How can you, to use my analogy, open your flute case?
In Health,
Laura
In today's world, there are many, many things which compete for your time and attention. Adding another thing to an already overflowing life is almost a guarantee to push you into complete inertia. You'll know you've been pushed over the edge when you find yourself vegging in front of the TV watching "Inside Edition" or reruns of "The Three Stooges" or mindlessly munching potato chips till you reach the bottom of the bag or checking, rechecking and checking again your e-mail a thousand times a day.
As an aside, a great wisdom is contained in the phrase "nature abhors a vacuum". If you create a void in your life, i.e. clear out some space, something else inevitably will enter to fill that void. That's a thought for another time. Back to getting a body at rest to be a body in motion.
Hmmm, trying to change from inertia to movement sounds overwhelming and possibly pointless. Enthusiasm and hope may often turn to discouragement and depression at this point.
It probably seems easier to stay inert. Well, you're right about that-it's much easier to maintain whatever current state you find yourself in. It's always harder to move yourself to a new place. Quite the dilemma then: how to move from one to state to another.
My solution? I tell my flute students: Open the flute case. What???!!! Yes, open the flute case. That's Lauraspeak for just start. Do something. Anything. It may seem inconsequential, maybe simplistic or even totally ridiculous, but taking action, any kind of teeny, tiny action signals your nervous system that you want to move from a body at rest to a body in motion. And your body responds to action. Your body is all about movement. So move towards what you want in any non-harmful way possible. All of my students can open their flute case.
I challenge you: what one extremely simple thing can you do to move towards a new goal? What no-brainer, seemingly ridiculous inconsequential action can you take today? Right now? How can you, to use my analogy, open your flute case?
In Health,
Laura
Saturday, June 28, 2008
Men Grunt, Women Make Faces
No, no, it's not the latest relationship book about men and women! It's how men and women act in the gym. Did you ever notice that men tend to grunt and women make faces? Paticularly when lifting weights? No? Well, pay attention the next time you're at the gym and see if you observe this phenomenon. Men moan and groan and make all kinds of interesting sounds. Women purse their lips, grimace, furrow their brows. What gives: why do men do the verbal thing and women the facial thing?
Is it societal conditioning-a throwback to Victorian society where women were like children-seen and not heard? Is it that women feel making noises is unlady-like? Is it that women are already intimidated by being in the gym and don't want to call further attention to themselves? Who knows? Who cares! Ladies, it's ok to make noises!
From a fitness standpoint, making noises is preferable to only making facial expressions. Why? Because grunting means that you're breathing. And breathing during weight training is extremely important. The act of lifting weights generally raises blood pressure as well as intrathoracic pressure (the pressure put on your chest cavity, including your heart, lungs, blood vessels, bones and muscles). Rhythmic breathing helps release some of this pressure.
The "proper" way to breathe during weight training: exhale upon exertion, inhale after exertion. That means exhale on the hardest part of the exercise (exertion) and inhale during the easier part. When my clients get that puzzled look on their faces which says "HUH?", I say just breathe! There are definite times when breathing properly will help you over the hump of a tough exercise, but we'll save that for another blog. The important thing to remember is to breathe.
Secondly breathing brings fresh oxygen to your lungs and your heart (and eventually to your muscles) and expels waste products like carbon dioxide. You want a continual supply of fresh oxygen and a continual dispersal of waste products so you can keep pumping that iron and tone those muscles. Otherwise you and your body fatigue very quickly.
So, ladies, grunt away and know that you're doing your body a big favor. And if grunting isn't your thing (it's not mine), that's ok, JUST BREATHE!
In health (and breathing, I swear!),
Laura
Is it societal conditioning-a throwback to Victorian society where women were like children-seen and not heard? Is it that women feel making noises is unlady-like? Is it that women are already intimidated by being in the gym and don't want to call further attention to themselves? Who knows? Who cares! Ladies, it's ok to make noises!
From a fitness standpoint, making noises is preferable to only making facial expressions. Why? Because grunting means that you're breathing. And breathing during weight training is extremely important. The act of lifting weights generally raises blood pressure as well as intrathoracic pressure (the pressure put on your chest cavity, including your heart, lungs, blood vessels, bones and muscles). Rhythmic breathing helps release some of this pressure.
The "proper" way to breathe during weight training: exhale upon exertion, inhale after exertion. That means exhale on the hardest part of the exercise (exertion) and inhale during the easier part. When my clients get that puzzled look on their faces which says "HUH?", I say just breathe! There are definite times when breathing properly will help you over the hump of a tough exercise, but we'll save that for another blog. The important thing to remember is to breathe.
Secondly breathing brings fresh oxygen to your lungs and your heart (and eventually to your muscles) and expels waste products like carbon dioxide. You want a continual supply of fresh oxygen and a continual dispersal of waste products so you can keep pumping that iron and tone those muscles. Otherwise you and your body fatigue very quickly.
So, ladies, grunt away and know that you're doing your body a big favor. And if grunting isn't your thing (it's not mine), that's ok, JUST BREATHE!
In health (and breathing, I swear!),
Laura
Wednesday, June 25, 2008
Can we ever be satisfied?
Do you feel satisfied with your life? Do you want what you have?
Walk into any bookstore in the country and look in the self-improvement/self-development section. You will see rows and rows and rows of books on how to improve any aspect of your life. Do you see books on happily accepting the peace and satisfaction in your life? Me neither. In our culture, being satisfied with your life is a foreign concept. The idea sounds subversive, alien, heretical. If you're satisfied, won't you be a big, apathetic blob, laying on the couch watching TV 24 hours a day? How will anything get done if you're satisfied?
Why is it that we always want more? Why aren't we satisfied with what we've got? If you don't want what you've got, what do you have?
Well, for starters, when you don't want what you've got, you have huge internal conflict and resistance. Because desire is battling reality and we all know who will win in that fight. Hint: it's not desire.
As human beings, we are inherently greedy and are encouraged by our culture to be so although we don't use that word. We deserve the sportscar, the expensive European vacation, the fancy country club membership, the fabulous dinner at the most chic restaurant. We deserve the plastic surgery so we feel better about ourselves, can wear a smaller size or have a bigger bustline and attract a man. We work hard and by gum, we'll play hard! And even though we can't take our toys with us when we go, if we can pass them on to our children or have more than the neighbors, than it's all been worth it.
Maybe you don't feel like that, but I'm sure you know lots of people who do. There's nothing inherently wrong with desires or having any of those things. However it's rare that people are completely satisfied for very long. Usually there's a post euphoric glow of about a week and then it's on to achieving the next desire. We may think we're evolved but our instincts still strongly influence our behavior.
And many of us live in this very strange fantasy world where we think that if we achieve our heart's desire, life will be perfect and we'll be supremely contented forever and ever. Well, contented till we find out that our heart's desire has some internal flaws. Oops. Time to try again. The next heart's desire WILL satisfy us and WILL be perfect.
What about a balance between wanting more and being satisfied with what you've got and where you're at? You can substitute the word happy for satisfied if that works better for you.
Can you want more and be satisfied at the same time? Can you want more and still be appreciative of where you find yourself in life? Can you want what you have?
For me, being an East Coast Type A, a descendant of overachieving, hale and hardy Maine Yankees, satisfaction was an intellectual idea at best until mid-life. Satisfaction was a strange fleeting feeling in the beginning. I hardly knew what it was when it first appeared. Through attention and appreciation, satisfaction became and continues to be a more frequent visitor to my life. I am still an ardent goal-setter and planner and I love dreaming B-I-G dreams. Today I balance wanting more with also being at peace with where I'm at. It's a delicate balance, indeed, to me well worth the effort and the occasional splat on the floor.
In health, fairly satisfied much of the time and still a Type A (it's in the genes),
Laura
Walk into any bookstore in the country and look in the self-improvement/self-development section. You will see rows and rows and rows of books on how to improve any aspect of your life. Do you see books on happily accepting the peace and satisfaction in your life? Me neither. In our culture, being satisfied with your life is a foreign concept. The idea sounds subversive, alien, heretical. If you're satisfied, won't you be a big, apathetic blob, laying on the couch watching TV 24 hours a day? How will anything get done if you're satisfied?
Why is it that we always want more? Why aren't we satisfied with what we've got? If you don't want what you've got, what do you have?
Well, for starters, when you don't want what you've got, you have huge internal conflict and resistance. Because desire is battling reality and we all know who will win in that fight. Hint: it's not desire.
As human beings, we are inherently greedy and are encouraged by our culture to be so although we don't use that word. We deserve the sportscar, the expensive European vacation, the fancy country club membership, the fabulous dinner at the most chic restaurant. We deserve the plastic surgery so we feel better about ourselves, can wear a smaller size or have a bigger bustline and attract a man. We work hard and by gum, we'll play hard! And even though we can't take our toys with us when we go, if we can pass them on to our children or have more than the neighbors, than it's all been worth it.
Maybe you don't feel like that, but I'm sure you know lots of people who do. There's nothing inherently wrong with desires or having any of those things. However it's rare that people are completely satisfied for very long. Usually there's a post euphoric glow of about a week and then it's on to achieving the next desire. We may think we're evolved but our instincts still strongly influence our behavior.
And many of us live in this very strange fantasy world where we think that if we achieve our heart's desire, life will be perfect and we'll be supremely contented forever and ever. Well, contented till we find out that our heart's desire has some internal flaws. Oops. Time to try again. The next heart's desire WILL satisfy us and WILL be perfect.
What about a balance between wanting more and being satisfied with what you've got and where you're at? You can substitute the word happy for satisfied if that works better for you.
Can you want more and be satisfied at the same time? Can you want more and still be appreciative of where you find yourself in life? Can you want what you have?
For me, being an East Coast Type A, a descendant of overachieving, hale and hardy Maine Yankees, satisfaction was an intellectual idea at best until mid-life. Satisfaction was a strange fleeting feeling in the beginning. I hardly knew what it was when it first appeared. Through attention and appreciation, satisfaction became and continues to be a more frequent visitor to my life. I am still an ardent goal-setter and planner and I love dreaming B-I-G dreams. Today I balance wanting more with also being at peace with where I'm at. It's a delicate balance, indeed, to me well worth the effort and the occasional splat on the floor.
In health, fairly satisfied much of the time and still a Type A (it's in the genes),
Laura
Tuesday, June 24, 2008
About last night......
Overdid the exercise yesterday? Got a trifle too ambitious?
Paying for it now?
Here are 8 simple tips to help diminish post-exercise soreness:
1. Stretch immediately after strenuous exercising; hold each stretch for 20-30 seconds or up to 1 minute if tolerated. No bouncing. Stretch all major muscle groups starting with large muscles first: legs, butt, back and chest, end with smaller muscle groups: biceps, triceps, delts and neck.
Use a strap or a towel to assist in stretches; allow the stretch to happen, never force a muscle into a position. A stretch may be mildly uncomfortable to hold, but no pain, no sharpness or stabbing sensations.
2. For very sore legs: use the foam roller to stimulate myofascial release.
3. Sit in the sauna, steam room or jacuzzi. Follow guidelines for use, normally 10-15 minutes or less. Note: do not fall asleep.
4. Drink lots of water over the course of your day, afternoon, evening.
Note: Not all at once please, spread your water consumption throughout waking hours.
5. Refuel your body within 30 minutes of strenuous exercising. Generally a balanced snack of 200 calories is recommended. Balanced means protein, complex carbs and a little good fat.
Note: Balanced does not mean a doughnut or a sugary energy drink!
6. Get a Massage.
7. Take a warm water bath with Epsom salts.
8. Take a nap and/or get a good night's rest
Paying for it now?
Here are 8 simple tips to help diminish post-exercise soreness:
1. Stretch immediately after strenuous exercising; hold each stretch for 20-30 seconds or up to 1 minute if tolerated. No bouncing. Stretch all major muscle groups starting with large muscles first: legs, butt, back and chest, end with smaller muscle groups: biceps, triceps, delts and neck.
Use a strap or a towel to assist in stretches; allow the stretch to happen, never force a muscle into a position. A stretch may be mildly uncomfortable to hold, but no pain, no sharpness or stabbing sensations.
2. For very sore legs: use the foam roller to stimulate myofascial release.
3. Sit in the sauna, steam room or jacuzzi. Follow guidelines for use, normally 10-15 minutes or less. Note: do not fall asleep.
4. Drink lots of water over the course of your day, afternoon, evening.
Note: Not all at once please, spread your water consumption throughout waking hours.
5. Refuel your body within 30 minutes of strenuous exercising. Generally a balanced snack of 200 calories is recommended. Balanced means protein, complex carbs and a little good fat.
Note: Balanced does not mean a doughnut or a sugary energy drink!
6. Get a Massage.
7. Take a warm water bath with Epsom salts.
8. Take a nap and/or get a good night's rest
Monday, June 23, 2008
Starting from Success
How many times have you started a new project, a new job, a new relationship, a new anything and felt overwhelmed immediately? If you're like most people, the answer is frequently.
Take starting an exercise routine. When I ask new members how many times they want to come into the gym each week, many respond by saying "5-6 times a week". These folks usually haven't exercised for months and sometimes for years previously. These folks sometimes took that long to decide to actually join a gym.
What chance will they have in achieving their goal? In the first week of exercising, the answer could be likely; the second week possibly; the third week unlikely; the fourth week no way. How will they feel after a month? Probably discouraged and defeated and their attempt to improve their health and fitness will fall by the wayside until the next time.
Does this scenario sound familiar?
Let's break this common cycle.
Stop confusing your desires with your reality.
Hmm, ponder that for a moment.
You may desire to work out for 5-6x a week but if your present reality is zero work-outs, well, then, Houston, we have a problem.
If you come to me and say, I haven't been exercising at all and I want to be working out 5-6x a week, I will say to you "let's start with having you exercise 1-2x a week for a month. If the expectation is low to start, you will feel successful for achieving that level rather than beating yourself up for what is an unreasonable goal. If you decide to come an extra time or two, terrific, good for you, that's gravy. Let's figure out, based on your schedule, what time of day and which days are realistic for you to come in to the gym. Not a morning person? No problem, come after work. Have bridge on Tuesday nights? Not an issue, come on Wednesdays instead. Rather exercise with people? Great, these are our group exercise classes. Need accountability? No sweat, hire me for a couple of personal training sessions and you'll be accountable to me for showing up for your appointment. Then after a month, we'll evaluate where you're at and see what's working for you and what's not".
One cornerstone to my philosophy of working with people (personal training as well as flute teaching) is to start from success. Don't tell me what you can't do, let's figure out what you can do and how great you'll feel when you accomplish that. Then we can build on your success over time. That's how you eat an elephant, remember? One bite at a time. By the way, what's up with that saying? Who wants to eat an elephant anyway?
Is this making sense?
If you have any desire, any dream, a big, b-i-g, B-I-G goal, keep breaking it down until you reach very small component parts. What's one thing you can do today to reach your goal? What baby step can you take to move in the direction of realizing your dream? This method works in lots of situations and circumstances, not only to initiate a successful, consistent work-out routine.
Now here's the rub: just make sure you really, really really want whatever it is that you're choosing. Passion is the secret ingredient to the recipe of success. Passion is an inside job. It is discovered, not manufactured. And you will never find passion from an external source.
In Health and With Passion!
Laura
Take starting an exercise routine. When I ask new members how many times they want to come into the gym each week, many respond by saying "5-6 times a week". These folks usually haven't exercised for months and sometimes for years previously. These folks sometimes took that long to decide to actually join a gym.
What chance will they have in achieving their goal? In the first week of exercising, the answer could be likely; the second week possibly; the third week unlikely; the fourth week no way. How will they feel after a month? Probably discouraged and defeated and their attempt to improve their health and fitness will fall by the wayside until the next time.
Does this scenario sound familiar?
Let's break this common cycle.
Stop confusing your desires with your reality.
Hmm, ponder that for a moment.
You may desire to work out for 5-6x a week but if your present reality is zero work-outs, well, then, Houston, we have a problem.
If you come to me and say, I haven't been exercising at all and I want to be working out 5-6x a week, I will say to you "let's start with having you exercise 1-2x a week for a month. If the expectation is low to start, you will feel successful for achieving that level rather than beating yourself up for what is an unreasonable goal. If you decide to come an extra time or two, terrific, good for you, that's gravy. Let's figure out, based on your schedule, what time of day and which days are realistic for you to come in to the gym. Not a morning person? No problem, come after work. Have bridge on Tuesday nights? Not an issue, come on Wednesdays instead. Rather exercise with people? Great, these are our group exercise classes. Need accountability? No sweat, hire me for a couple of personal training sessions and you'll be accountable to me for showing up for your appointment. Then after a month, we'll evaluate where you're at and see what's working for you and what's not".
One cornerstone to my philosophy of working with people (personal training as well as flute teaching) is to start from success. Don't tell me what you can't do, let's figure out what you can do and how great you'll feel when you accomplish that. Then we can build on your success over time. That's how you eat an elephant, remember? One bite at a time. By the way, what's up with that saying? Who wants to eat an elephant anyway?
Is this making sense?
If you have any desire, any dream, a big, b-i-g, B-I-G goal, keep breaking it down until you reach very small component parts. What's one thing you can do today to reach your goal? What baby step can you take to move in the direction of realizing your dream? This method works in lots of situations and circumstances, not only to initiate a successful, consistent work-out routine.
Now here's the rub: just make sure you really, really really want whatever it is that you're choosing. Passion is the secret ingredient to the recipe of success. Passion is an inside job. It is discovered, not manufactured. And you will never find passion from an external source.
In Health and With Passion!
Laura
Saturday, June 21, 2008
Food, Glorious Food!
Do you eat breakfast?
Yes or no, stop hemming and hawing.
Inquiring personal trainers want to know.
If you do, what do you eat?
Coffee doesn't count. Don't get me started.......
If you don't, why not?
Discussing breakfast with my clients has been and continues to be a surprise to me. Many of my clients don't eat breakfast, some insist that they aren't hungry in the morning and a few have the audacity to tell me that their cup of coffee is their breakfast. After seeing the look on my face, those clients quickly backtrack to exclude the coffee part but insist on the milk part as having some nutritional value.
You can't be serious......
I once was a non-breakfast eater (is that the politically correct term?). I don't remember how I got back to eating breakfast again, however, I am now a firm convert to its merits.
Before I get up on my breakfast soapbox, I'm really curious to hear from you about this.
Are you a breakfast boycotter or a breakfast supporter?
And don't even think about counting the coffee!!
In health (and always affection),
Laura
Yes or no, stop hemming and hawing.
Inquiring personal trainers want to know.
If you do, what do you eat?
Coffee doesn't count. Don't get me started.......
If you don't, why not?
Discussing breakfast with my clients has been and continues to be a surprise to me. Many of my clients don't eat breakfast, some insist that they aren't hungry in the morning and a few have the audacity to tell me that their cup of coffee is their breakfast. After seeing the look on my face, those clients quickly backtrack to exclude the coffee part but insist on the milk part as having some nutritional value.
You can't be serious......
I once was a non-breakfast eater (is that the politically correct term?). I don't remember how I got back to eating breakfast again, however, I am now a firm convert to its merits.
Before I get up on my breakfast soapbox, I'm really curious to hear from you about this.
Are you a breakfast boycotter or a breakfast supporter?
And don't even think about counting the coffee!!
In health (and always affection),
Laura
Friday, June 20, 2008
Celebrate the Living
I heard from a friend last night that a woman we both know is in organ failure and is about to be put on a respirator with no hope of recovery except for an immediate organ transplant.
I used to take a bootcamp class with her. She's middle-aged, a vibrant, sassy, smart gal. She paid close attention to her exercising and health and worked out regularly with a personal trainer. I wasn't close enough to her to know the details of her illness, however, the idea that this great lady I knew from class is so gravely ill is shocking to me. Every now and again, one of her friends would give me an update, that she was in the hospital or responding to treatment or home for a short time. I would always say "oh please give her my best wishes" but I didn't send a card, pick up the phone or visit her. While I thanked her for inviting me to her home for parties and to other social events, I didn't tell her that I thought she was a vibrant, sassy, smart gal.
Here's my tribute to her and my wish for all of us: please celebrate the living. Pick up the phone, send an e-mail or write a letter and tell someone you care about how wonderful they are and that you're grateful they are or were in your life even for the shortest moment. Every situation, every relationship, every set of circumstances has an expiration date-we just don't know when.
I am extremely grateful for my wonderful clients (you know who are-you're all fab!), my colleagues, my bosses, my friends and family. I'm grateful to the lady on the other end of the phone at Verizon this morning who helped me change my address and my calling plan in such a cheerful, warm-hearted fashion. I'm grateful for the lady at the gym this afternoon who smiled at me as I walked off the gym floor drenched in sweat. The list goes on and on.
We have this one moment and then the next one and then the next one. Life can change in a blink of an eye. Please let the folks you love know that.
In health and with gratitude and affection,
Laura
I used to take a bootcamp class with her. She's middle-aged, a vibrant, sassy, smart gal. She paid close attention to her exercising and health and worked out regularly with a personal trainer. I wasn't close enough to her to know the details of her illness, however, the idea that this great lady I knew from class is so gravely ill is shocking to me. Every now and again, one of her friends would give me an update, that she was in the hospital or responding to treatment or home for a short time. I would always say "oh please give her my best wishes" but I didn't send a card, pick up the phone or visit her. While I thanked her for inviting me to her home for parties and to other social events, I didn't tell her that I thought she was a vibrant, sassy, smart gal.
Here's my tribute to her and my wish for all of us: please celebrate the living. Pick up the phone, send an e-mail or write a letter and tell someone you care about how wonderful they are and that you're grateful they are or were in your life even for the shortest moment. Every situation, every relationship, every set of circumstances has an expiration date-we just don't know when.
I am extremely grateful for my wonderful clients (you know who are-you're all fab!), my colleagues, my bosses, my friends and family. I'm grateful to the lady on the other end of the phone at Verizon this morning who helped me change my address and my calling plan in such a cheerful, warm-hearted fashion. I'm grateful for the lady at the gym this afternoon who smiled at me as I walked off the gym floor drenched in sweat. The list goes on and on.
We have this one moment and then the next one and then the next one. Life can change in a blink of an eye. Please let the folks you love know that.
In health and with gratitude and affection,
Laura
Thursday, June 19, 2008
I Love You Body!
alrighty, you there in the back row, wake up now! I heard you snoring during that last post about optimal HR during exercise and heart monitors and it depends and ask your doctor and yada, yada, yada. Yes, you were snoring THAT loudly.
Pay attention, then, this is important:
For every one negative comment you say to yourself about your body "I hate my thighs, my stomach's flabby, my butt is saggy, my......... is ..........." you MUST promise me that you will then say 2 positive comments to yourself about your body "I love that my heart works so well" "my toes are cute" "my smile is beautiful"
Promise?
PS: Because yes, your smile is beautiful and your toes ARE cute.
PPS: And life is too short to treat yourself so harshly. You wouldn't say those things in THAT WAY to your best friend now would you? You know what I mean by THAT WAY.
You can go back to sleep now.
Pay attention, then, this is important:
For every one negative comment you say to yourself about your body "I hate my thighs, my stomach's flabby, my butt is saggy, my......... is ..........." you MUST promise me that you will then say 2 positive comments to yourself about your body "I love that my heart works so well" "my toes are cute" "my smile is beautiful"
Promise?
PS: Because yes, your smile is beautiful and your toes ARE cute.
PPS: And life is too short to treat yourself so harshly. You wouldn't say those things in THAT WAY to your best friend now would you? You know what I mean by THAT WAY.
You can go back to sleep now.
Wednesday, June 18, 2008
Heart Rate during Exercise
A client recently asked me what her heart rate should be during her cardio. Wow, great question and one I get asked a lot. The short answer is: it depends.
The long answer to my client's question depends on her exercise goals, her age, her present fitness level, what medications if any she's taking and whether she or her family have any history of cardiovascular disease, diabetes, strokes or thyroid problems.
The best person to answer her question is her MD. Besides "it depends" and "ask your doctor", I can offer her two things: the following formula: 220-her age x the level of exertion desired and my recommendation for a fabulous tool (no, not a hammer!).
Many cardio machines have charts giving ranges of heart rates for 65% and 85% exertion depending on age. 65% represents moderate intensity exercise; 85% represents vigorous exercise. Ok, that's easy-no math.
But let's take the formula for a test-drive using the following example:
Joanie is 40 years old, apparently healthy with no family history of cardiovascular issues. She takes no medications and doesn't smoke. She's reasonably fit and has a small weight loss goal of 10 lbs. She's been walking 5 days a week about 3 miles a day for the past 6 months but hasn't lost the weight she wants. The formula is 220-40 x .65 or .85 therefore her heart rate range for 65%-85% intensity is 117-153 measured in BPM (beats per minute).
After her warm-up, Joanie watches her heart rate using the machine's heart rate monitor and attempts to keep it between 117-153. If she wants to keep her exercising to moderate intensity, the formula says her HR should be 117 BPM, to exercise at vigorous intensity, HR at 153 BPM.
That seems simple enough. However Joanie is not the mythical average human being and other factors contribute to what her heart rate numbers might be such as her genetic make-up, the type of cardio machine she is using, her fitness level, etc. She will have a slightly different heart rate response in terms of actual numbers if she's running or biking or using a cross trainer machine. Genetically maybe she has a slower heart rate than average or possibly a higher heart rate than average. If she's deconditioned or extremely conditioned, her fitness level will affect
what her heart rate is. Finally the machines are not always 100% accurate.
There are more complications: the formula was originally derived from research done on middle-aged men with cardiovascular disease! Women, young people or middle-aged men without cardiovascular disease won't get an completely accurate heart rate for themselves.
Oh dear.
Another problem: the starting point for the formula 220 is what is postulated for average heart rate for a newborn. Average means some newborns have higher heart rates than 220, some have lower. Hmmm, how do you know if you were an average newborn or not?
Oh my.
The formula has been around for quite awhile. Many folks interested in their health and fitness have run across it at some point or another. It's an ok starting place but not necessarily the most reliable guide for you.
My recommendation (besides it depends and ask your MD) is to buy a heart rate monitor and start observing your heart rate over time and under a variety of exercise situations.
Many brands exist. I own a Polar F-6 and I'm happy with it. Using a heart rate monitor has given me a great deal of information about my fitness level, the response of my cardiovascular system as well as which cardio machines and programs still kick my butt. Hint: it's not the treadmill and it's not quick-start.
By using a heart rate monitor, over time you will begin to see your own particular patterns. By tracking this information, you will be able to correlate your RPE (rate of perceived exertion)
with a range of heart rates. For me, on the Step-Mill, if my heart rate is 140-150, I'm working pretty darn vigorously, corresponding to an RPE of level 8-9. Sprints on the elliptical translate into approximately 130-145 BPM, still a RPE of 8-9 for me. Walking on the treadmill at 5% incline barely gets my heart rate above 100 BPM, an RPE of 2-3 for me.
As you can see, this subject is substantial with a lot of factors contributing to the answer.
OK, here's your quiz: which of the following is/are the correct answer(s) to the question "What should my heart rate be during exercise?"
Answer A: ask your MD
Answer B: it depends
Answer C: 220-your age x .65 or .85
Answer D: determine using a heart rate monitor
Answer E: Use RPE-rate of perceived exertion
Answer F: zero, 0, nothing, nada, zilch
(I just threw this one in to see if you were still awake)
Answer G: all of the above with the exception of Answer F.
Good luck!
In Health,
Laura
The long answer to my client's question depends on her exercise goals, her age, her present fitness level, what medications if any she's taking and whether she or her family have any history of cardiovascular disease, diabetes, strokes or thyroid problems.
The best person to answer her question is her MD. Besides "it depends" and "ask your doctor", I can offer her two things: the following formula: 220-her age x the level of exertion desired and my recommendation for a fabulous tool (no, not a hammer!).
Many cardio machines have charts giving ranges of heart rates for 65% and 85% exertion depending on age. 65% represents moderate intensity exercise; 85% represents vigorous exercise. Ok, that's easy-no math.
But let's take the formula for a test-drive using the following example:
Joanie is 40 years old, apparently healthy with no family history of cardiovascular issues. She takes no medications and doesn't smoke. She's reasonably fit and has a small weight loss goal of 10 lbs. She's been walking 5 days a week about 3 miles a day for the past 6 months but hasn't lost the weight she wants. The formula is 220-40 x .65 or .85 therefore her heart rate range for 65%-85% intensity is 117-153 measured in BPM (beats per minute).
After her warm-up, Joanie watches her heart rate using the machine's heart rate monitor and attempts to keep it between 117-153. If she wants to keep her exercising to moderate intensity, the formula says her HR should be 117 BPM, to exercise at vigorous intensity, HR at 153 BPM.
That seems simple enough. However Joanie is not the mythical average human being and other factors contribute to what her heart rate numbers might be such as her genetic make-up, the type of cardio machine she is using, her fitness level, etc. She will have a slightly different heart rate response in terms of actual numbers if she's running or biking or using a cross trainer machine. Genetically maybe she has a slower heart rate than average or possibly a higher heart rate than average. If she's deconditioned or extremely conditioned, her fitness level will affect
what her heart rate is. Finally the machines are not always 100% accurate.
There are more complications: the formula was originally derived from research done on middle-aged men with cardiovascular disease! Women, young people or middle-aged men without cardiovascular disease won't get an completely accurate heart rate for themselves.
Oh dear.
Another problem: the starting point for the formula 220 is what is postulated for average heart rate for a newborn. Average means some newborns have higher heart rates than 220, some have lower. Hmmm, how do you know if you were an average newborn or not?
Oh my.
The formula has been around for quite awhile. Many folks interested in their health and fitness have run across it at some point or another. It's an ok starting place but not necessarily the most reliable guide for you.
My recommendation (besides it depends and ask your MD) is to buy a heart rate monitor and start observing your heart rate over time and under a variety of exercise situations.
Many brands exist. I own a Polar F-6 and I'm happy with it. Using a heart rate monitor has given me a great deal of information about my fitness level, the response of my cardiovascular system as well as which cardio machines and programs still kick my butt. Hint: it's not the treadmill and it's not quick-start.
By using a heart rate monitor, over time you will begin to see your own particular patterns. By tracking this information, you will be able to correlate your RPE (rate of perceived exertion)
with a range of heart rates. For me, on the Step-Mill, if my heart rate is 140-150, I'm working pretty darn vigorously, corresponding to an RPE of level 8-9. Sprints on the elliptical translate into approximately 130-145 BPM, still a RPE of 8-9 for me. Walking on the treadmill at 5% incline barely gets my heart rate above 100 BPM, an RPE of 2-3 for me.
As you can see, this subject is substantial with a lot of factors contributing to the answer.
OK, here's your quiz: which of the following is/are the correct answer(s) to the question "What should my heart rate be during exercise?"
Answer A: ask your MD
Answer B: it depends
Answer C: 220-your age x .65 or .85
Answer D: determine using a heart rate monitor
Answer E: Use RPE-rate of perceived exertion
Answer F: zero, 0, nothing, nada, zilch
(I just threw this one in to see if you were still awake)
Answer G: all of the above with the exception of Answer F.
Good luck!
In Health,
Laura
Tuesday, June 17, 2008
Self Worth part 2
I once had a friend who regularly spoke of self-worth and his lack of it. He was a dear friend, a talented, remarkable person. I loved him and wanted him to be happy so I told him that he was in fact worthy. Well, he didn't believe me. What he believed was that in order to be worthy, he had to be validated by other people. Other people needed to deem him"worthy" and frequently at that. I said that he was worthy by fact of his existence. And that if he continued down the road of seeking validation externally he would never find it. This man achieved many of his most cherished goals and dreams and yet he believed at the time that he was unworthy and lacking.
I wished now that I had been able to share this quote with him "Self worth is recognized not earned". I read this in "Notes from the Universe" by Mike Dooley. Perhaps it might have sparked an "Aha" moment for him and given him some peace and comfort, perhaps not.
My questions to you are: Do you recognize your worth? Sometimes? Rarely? Frequently? Always? Do you feel deserving of the abundance you have-the great job, the wonderful friends, the loving family, the beautiful pets, however you may define abundance? We all have trials and tribulations of varying degrees, that is by definition part of the human experience. But we also have fabulous gifts which come our way through our own efforts and talents, through others' generosity, through falling from the sky. I'm not talking about the princess attitude that you should be given everything because you're so entitled. That's arrogance. True self-worth has a sense of gracefulness about it, a peace and serenity.
What's your self-worth?
In health,
Laura
I wished now that I had been able to share this quote with him "Self worth is recognized not earned". I read this in "Notes from the Universe" by Mike Dooley. Perhaps it might have sparked an "Aha" moment for him and given him some peace and comfort, perhaps not.
My questions to you are: Do you recognize your worth? Sometimes? Rarely? Frequently? Always? Do you feel deserving of the abundance you have-the great job, the wonderful friends, the loving family, the beautiful pets, however you may define abundance? We all have trials and tribulations of varying degrees, that is by definition part of the human experience. But we also have fabulous gifts which come our way through our own efforts and talents, through others' generosity, through falling from the sky. I'm not talking about the princess attitude that you should be given everything because you're so entitled. That's arrogance. True self-worth has a sense of gracefulness about it, a peace and serenity.
What's your self-worth?
In health,
Laura
Monday, June 16, 2008
Thank you body
What are you grateful for in regards to your body and physical being? Does this seem like a strange question?
We are so keen to harp on our "flaws" that many times we overlook all the ways our body functions beautifully without (in spite of?) our assistance.
Our bodies breathe for us; they get us from point A to point B multiple times a day, they keep us upright and level most of the time (no small feat) they digest food for us and extract the nutrients in the food we eat in order to support our daily lives.
And those are just basics.
If you are up on the latest mind-body research, you may know that organs have sensory capabilities. Your stomach can "feel" as much as your brain. The chemicals in your brain which contribute to your ability to sense also exist elsewhere in your body. Hmmm, interesting thought.
Does your stomach know how much your brain dislikes it? How about your thighs? Are they on speaking terms with your mind?
There's a poignant scene in the movie "What the Bleep Do We Know?" where the main character is screaming hateful comments about her body to herself in a mirror. The argument is made in the movie that her negative emotions unleash a cascade of harmful chemicals in her body therefore damaging it. It's a provocative and scary idea. Especially considering that most of us engage in regular negative self talk about our bodies.
Let's get back to appreciation for a second. As women, it's a little odd for us to spend time acknowledging what we like about our bodies. If that's hard for you, I suggest that you start with what you're grateful for.
Let me share some ideas: I am grateful to my body that I am stronger physically now at age 48 than I was in my twenties. I am grateful that I can climb many flights of stairs without getting winded. I am grateful that for all intents and purposes, my body ungrudgingly and uncomplainingly functions well for me.
In return, I want to be a wise and generous caretaker. One day I will no longer have my body.
I hope that I will have no regrets on how I've treated it.
Thank you body.
In health,
Laura
We are so keen to harp on our "flaws" that many times we overlook all the ways our body functions beautifully without (in spite of?) our assistance.
Our bodies breathe for us; they get us from point A to point B multiple times a day, they keep us upright and level most of the time (no small feat) they digest food for us and extract the nutrients in the food we eat in order to support our daily lives.
And those are just basics.
If you are up on the latest mind-body research, you may know that organs have sensory capabilities. Your stomach can "feel" as much as your brain. The chemicals in your brain which contribute to your ability to sense also exist elsewhere in your body. Hmmm, interesting thought.
Does your stomach know how much your brain dislikes it? How about your thighs? Are they on speaking terms with your mind?
There's a poignant scene in the movie "What the Bleep Do We Know?" where the main character is screaming hateful comments about her body to herself in a mirror. The argument is made in the movie that her negative emotions unleash a cascade of harmful chemicals in her body therefore damaging it. It's a provocative and scary idea. Especially considering that most of us engage in regular negative self talk about our bodies.
Let's get back to appreciation for a second. As women, it's a little odd for us to spend time acknowledging what we like about our bodies. If that's hard for you, I suggest that you start with what you're grateful for.
Let me share some ideas: I am grateful to my body that I am stronger physically now at age 48 than I was in my twenties. I am grateful that I can climb many flights of stairs without getting winded. I am grateful that for all intents and purposes, my body ungrudgingly and uncomplainingly functions well for me.
In return, I want to be a wise and generous caretaker. One day I will no longer have my body.
I hope that I will have no regrets on how I've treated it.
Thank you body.
In health,
Laura
Sunday, June 15, 2008
Speaking of ingredients-Energy drinks part 2
Sugar is the big bad wolf in energy drinks but let's not forget about caffeine. A generic cup of coffee averages 100 mg of caffeine in 8 oz. Many energy drinks has the same amount but because many bottles are often 16 and 20 oz, if you drink the whole amount, you are ingesting
200 mg or more in a single energy drink
If you're interested in this subject, check out:
www.energyfiend.com
You'll find caffeine amounts as well as sugar amounts in many standard beverages. Only you can decide if an energy drink is a good choice for you after you huffed and puffed to burn off 200 or 300 calories on the elliptical or treadmill.
My decision is to drink water. Water has no calories, it's free and it is a vital component of our bodies.
In Health,
Laura
200 mg or more in a single energy drink
If you're interested in this subject, check out:
www.energyfiend.com
You'll find caffeine amounts as well as sugar amounts in many standard beverages. Only you can decide if an energy drink is a good choice for you after you huffed and puffed to burn off 200 or 300 calories on the elliptical or treadmill.
My decision is to drink water. Water has no calories, it's free and it is a vital component of our bodies.
In Health,
Laura
The secret ingredient
In the recent movie "Kung Fu Panda" an idea critical to the plot is learning the secret ingredient
of a particular dish. My take on the secret ingredient (my answer is not the spoiler to the movie
is that in life, the secret ingredient is you.
The expert of your life is you. It's great to have other experts on your team, professionals with
whom to consult about the different areas of your life. The decision to take their advice or not is
up to you. You are captain of your ship.
For many people, that's a scary thought. Ultimately you are accountable to yourself for your life and for your body. What does this mean in day-to-day life? Well, how many times a day do you blame someone else for something happening in your life?
A client mentioned that at her workplace, cookies and candy are available every day. Yes, it's
difficult to say no particularly when you're tired and others are eating what's out, however
options exist. No is a perfectly fine option. Half a cookie 2x a week is a perfectly fine option.
Another client mentioned the challenges of eating out and drinking with clients at evening
business meetings. Again choices exist. You do not have to justify your food/alcohol intake to
anyone. One client says she's getting over a recent stomach flu for why she's not drinking.
Another client nurses a single glass of wine for a whole meal.
The point is that you decide what's best for yourself at any given moment. Yes, there are social pressures, family pressures, work pressures. There will always be pressures and stresses. How do you want to take care of yourself (your body, your mind, your spirit)? You wear your
decisions-how you care for yourself is obvious to most everyone. Just ask your friends. You may be surprised by their answers.
Instead of jumping on the bandwagon of the latest fad diet or exercise craze, ask yourself: what does optimal health and fitness mean for me? What small, manageable steps can I take today to support my ideas of health for myself?
BTW, go see the movie. It's fun and entertaining.
In health,
Laura
of a particular dish. My take on the secret ingredient (my answer is not the spoiler to the movie
is that in life, the secret ingredient is you.
The expert of your life is you. It's great to have other experts on your team, professionals with
whom to consult about the different areas of your life. The decision to take their advice or not is
up to you. You are captain of your ship.
For many people, that's a scary thought. Ultimately you are accountable to yourself for your life and for your body. What does this mean in day-to-day life? Well, how many times a day do you blame someone else for something happening in your life?
A client mentioned that at her workplace, cookies and candy are available every day. Yes, it's
difficult to say no particularly when you're tired and others are eating what's out, however
options exist. No is a perfectly fine option. Half a cookie 2x a week is a perfectly fine option.
Another client mentioned the challenges of eating out and drinking with clients at evening
business meetings. Again choices exist. You do not have to justify your food/alcohol intake to
anyone. One client says she's getting over a recent stomach flu for why she's not drinking.
Another client nurses a single glass of wine for a whole meal.
The point is that you decide what's best for yourself at any given moment. Yes, there are social pressures, family pressures, work pressures. There will always be pressures and stresses. How do you want to take care of yourself (your body, your mind, your spirit)? You wear your
decisions-how you care for yourself is obvious to most everyone. Just ask your friends. You may be surprised by their answers.
Instead of jumping on the bandwagon of the latest fad diet or exercise craze, ask yourself: what does optimal health and fitness mean for me? What small, manageable steps can I take today to support my ideas of health for myself?
BTW, go see the movie. It's fun and entertaining.
In health,
Laura
Friday, June 13, 2008
Energy drinks
Do you read the label on your energy drinks?
Generally there are 2.5 servings in a 20 oz. bottle.
I've seen energy drinks that are 50 calories a serving
therefore you are taking in 125 calories when you drink the entire bottle.
Check the sugar content as well. We don't need extra sugar in our diet
from any source.
Plain water works just fine to hydrate you before, during and after exercise.
If you are an endurance athlete, exercising for hours, you may need electrolyte replacement.
For most of us, that's not the case.
If you have a weight loss goal, stick to water.
And if you don't, consider forgoing the energy drinks and spend your calories
elsewhere.
Generally there are 2.5 servings in a 20 oz. bottle.
I've seen energy drinks that are 50 calories a serving
therefore you are taking in 125 calories when you drink the entire bottle.
Check the sugar content as well. We don't need extra sugar in our diet
from any source.
Plain water works just fine to hydrate you before, during and after exercise.
If you are an endurance athlete, exercising for hours, you may need electrolyte replacement.
For most of us, that's not the case.
If you have a weight loss goal, stick to water.
And if you don't, consider forgoing the energy drinks and spend your calories
elsewhere.
Thursday, June 12, 2008
Fresh start
welcome to my real woman blog: for all ladies (and those who love and support them) interested in optimal health, fitness and well-being. In up-coming blogs, I'll be posting info on how to feel
and look your best.
First thing I want to know: how do you define optimal health? Is it how you feel physically? How you look? Your energy level?
In health,
Laura
and look your best.
First thing I want to know: how do you define optimal health? Is it how you feel physically? How you look? Your energy level?
In health,
Laura
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