How to pick someone up at a gym in 3 easy steps

Okay...so I'm CERTAIN that at some point or another everyone reading this will have either thought about, attempted, or succeeded talking to the cute person doing pushups next to you at the gym. Unless you've never been in a gym...in which case, this advice works just as well for an outdoor enthusiast, dog walker, etc. One of my best relationships started at the gym, and I've also put my foot in my mouth more times than I care to count. There was the time I started chatting up a handsome guy and alllllmost got to the part where I asked him his name before I realized I had met him the day before...with his wife. And the time when, under the influence of a truckload of extra hormones from a egg donor procedure, I blurted out to another trainer (whom I'd worked with for TWO YEARS) that I'd always been attracted to him. Sigh. Well, shit happens, and if you're gutsy enough to strike up a conversation with a hot individual there's always the chance you'll get shot down. But here's a few ideas, from one who sees this every day, of how to approach someone with grace.

1. Don't stare. Staring is by far the most commonly offensive thing a person can do to let someone know they're interested...and guys, the girls can sense it even when their backs are turned. If you have any interest in talking to someone, especially if you'd like it to potentially turn into something else, don't ruin your chances before you even open your mouth. Notice, make a mental note, then go back to whatever you were doing. Trust me...high creep factor applies to those who stare!

2. Be honest. This may seem like a no-brainer, but it's amazing how many times I've been approached by people (in the gym and on the street) who have asked me "What does your tattoo mean?" I'd much rather they say what they're thinking, like, "You're really pretty..." or "Your pull-up form sucks!" If you really want to talk to me, say something real...most people can tell the difference right away, and will be more interested in having a conversation with someone who comes across as genuine.

3. Be friendly and look them in the eye - smile! Many a person has gotten blown off because they couldn't make a connection before the other person either got weirded out or lost interest. We're humans, we're social creatures...openness goes a long way, and shows that you are putting yourself out there. Do that, and even if you don't get a date out of it, you might gain a friend or, at least, someone else to wave and smile at during your workout.

Of course, whether or not the person you approach will end up dating you depends on tons of things, some of which are totally beyond your control. But hey, even if all you got from this post is a small realization ("Oh, you mean this boy might not like it if I pretend to be really interested in softball when I actually don't give a shit beyond staring at his abs?"), that's good enough for me. Man...in fact, #2 could have really saved my butt that one time in 2006...

Okay, so it's crappy outside (part 1)...

Ah, November. I so could do without you. I was born and raised in Florida, which means that the gray Seattle weather is a mite bit challenging...more than a week of somber days without sun and I'm pretty convinced that I should just lie around and eat carbs all day. November is particularly rough, and December isn't much better, so what's a girl to do? How can one get motivated to move, and once motivated, what kinds of stuff can one do in the city when it's cold and drizzling (or pouring) rain (or snow)? In this post, I'll tackle the first part of this question, without which the second part doesn't matter: motivation! Getting up the chutzbah to exercise is tougher when the days are short and the weather uninspiring. It's kinda like you're on a balance scale, outweighed by a few extra seasonal stones on the other side. You could jump and add the weight of that action to your side of the scale, or you can hop off and go find some rocks to add to your side.

The idea of jumping is one I'll relate to making a sizable commitment to a health goal. Maybe you sign up for your first 5K, one that takes place in mid-December (like the Jingle Bell Run). Or you join Weight Watchers, or commit to fitness or weight loss challenge at your gym (like the one at Zum going on right now). You could also plan a trip to enjoy the winter weather, like a ski/snowshoe adventure that you can look forward to. Throwing down money and/or dedicating yourself to something is a great way to get you off you butt more of the time...it's a big jump that can help knock a few of the rocks off the other side!

The other extension of the simile is finding some more rocks to pile on your side. They need to be cool rocks, special rocks, and you need to go find them yourself (although people can have good suggestions of where to look). They can be your secret weapons again lethargy. I'm assembling my rocks for the season, and am finding the need for a few more, but here's what I've got so far. I've got a new obsession for hot yoga, which makes me feel amazing enough in the aftermath that I commit to going regularly. I have a daily routine that's making me progressively stronger and more flexible (i.e. it's working). I'm trying to cook using seasonal vegetable and minimally processed foods (though I still have the box of chicken nuggets in the fridge for those nights where I just can't make it happen). And I've started changing my breathing, bringing it lower into my abdomen - this might sound strange, but it's giving me better awareness of tension in my body and encouraging me to do something about the tension when I notice it. I think I could maybe use a pebble-sized couch restriction...this one end of our couch is waaaaay too comfortable, and I tend to fall into it after the kids go to bed. But you get the idea.

You can do it, little campers! Gather up your energy and catapult some rocks, or go on a merry little hunt...either way, you're in charge of how this season affects you and your health! :)

You gotta have a reason...

* to get up in the morning

* to work late sometimes, even when you're tired

* to do four more push-ups

* to give your best effort, even if no one is watching

* to not purposefully rear-end the car that just cut you off

I've started looking for the-guy-behind-the-guy in my own life, and it seems I have many friends (thank you, rad friends) that are also trying to do the same thing. We all have reasons for doing things, ideas that drive us to make particular choices. Some of those thoughts come from places we've explored within ourselves, while others are more unconscious. I discovered a few years ago that I was terrified to try to do anything, anything at all, that I wasn't positive I would excel at. This meant that I'd spent my life doing lots of things very well, and totally shying away from anything that represented a true challenge. It's taken a lot of work to dig out the roots of that idea, and more work to find out how to listen to a newer, more fragile voice that tells me something different about myself, and emphasizes another truth. I am a learner, someone who loves and craves knowledge, and the best way to learn is to try new things, all sorts of things, with confidence that if I'm not the best at it right away, I will learn and improve and grow.

What are your reasons? Do you know? Take a look at them and see if there's another layer that you haven't explored...that new information could be all that's standing between who you are and who you may become. :)

There is NO SUCH THING as "holiday eating."

This post is going to be short and sweet...I basically just have to rant for a minute. Look, people...I know we live in capitalist America. I know we tend to treat everything from November through January 1st as one big "holiday season." But I also know I'm not the only one shaking my head when I see the Xmas lights go up at Walgreens right after Halloween. So I'd like to set a few things straight. First of all, it's NOT a holiday season. These holidays (whichever ones you and your family celebrate) are separate events that happen to be nestled fairly closely together. And while it is true that there are a lot of "holiday parties," these events are no excuse for throwing your health out the window along with your self-discipline and the jeans that fit. Because there is NO SUCH THING as "holiday eating." There are "holidays," and there is "eating," and the two shouldn't get confused in your mind. If you wouldn't eat it normally, now isn't the time either. If you need to look off the homemade cookies someone brought to work in order to feel good in your body and not die the next time you take an exercise class, DO IT. If you'd like to stick to the veggie platter at your company work function and avoid the fondue and free bar, DO IT. You're in control at these parties, and if it's important to you to eat well, you've got to be the one to make it a priority (even and especially from now through December).

You're also in charge at home during the holidays - will it be eggnog tonight? Another plate of turkey and stuffing so it doesn't go bad in the fridge? If you wouldn't do it normally, don't do it now. Also, if you traditionally bake delicious things for people this month or the next, consider either making a healthier version or doing something else for them entirely. Help your friends make good decisions by not being one of the people that gives them peppermint fudge with a beaming smile, saying "I made these myself! Have one and tell me what you think..."

Okay, rant over. Don't believe the hype, people, and don't fall off the wagon now expecting to leap back on come January...it's harder than you think! I do love the tastes of fall, though, so here's a great recipe for apple cider...it's delicious and won't break the calorie bank! :)

Hot yoga...like, REALLY hot yoga.

Welcome to my new obsession! Even though I've been a trainer for twelve-odd years and have practiced everything from mixed martial arts to ultimate frisbee to Pilates to parkour, I've never tried Bikram yoga. There are reasons for this, trust me...I hate the heat, I hate sweating, and I think yoga is boring. At least, that's what I thought before all my clients started (independently) raving about it. Like a sign from above, a Groupon showed up in my email a few weeks ago - 20 hot yoga classes for $20. I officially had no excuse. I've only taken a few classes, but I'm already totally hooked...if you're interested in trying it but haven't yet, read on and I'll tell you about my experience/impressions of it.

So, the heat. It's the most remarkable (meaning "most remarked on") part of the practice just because it's that aspect that sets it apart from other kinds of yoga and other types of exercise classes. I mean, let's face it, the only place you're going to work out in temperatures of over 100 degrees is if you're outside and somewhere warm (although I remember my capoeira master cranking up the heater in the warehouse and yelling things like "Brazil!!" on a regular basis). In those outdoor scenarios, you inevitably have other environmental factors that influence what you're doing - varying levels of humidity, hot sun, different terrain. Hot yoga is like being in a sauna, but somehow you and everyone around you are expected to be doing things...like, working out and stuff. It's this whole other thing. I've always had issues with spas and saunas because I get really bored just sitting there doing nothing. Trust me, standing on one leg like a stork and trying to lift your heart towards the front of the room while bowing yourself forward (I don't look like this) is a heck of a lot harder when it's really hot! All the studios that I've checked out are very good at explaining what to expect if you're new to hot yoga, including encouraging you to sit down if you feel dizzy, stay in the room instead of freaking out and bolting, etc...they emphasize this stuff because you will feel like bolting, and passing out, at times during the class. But staying till the end is worth it, which brings me to my next point...

I had a hard time at the beginning of class yesterday. My balance felt off, and I was low energy and a little stressed. There were at least fifty times during that class when I thought to myself, "I don't want to do this anymore. I want to go home." This is where I'm super glad that I do this in a class setting. Because I'm competitive and Type A, I was able to say firmly to myself each time I felt that way, "I know you want to quit, but you're not going to. Everyone else here is working hard at whatever level they're at, so don't be a wuss. And don't be too hard on yourself." Deep breath. Try again. It's a fabulous kind of class for us perfectionists because it's pretty much the same sequence of poses each time. You know what's coming next and you know how much time you have to work on each thing, so you can put your best effort in. I spoke with the instructor after class about my goody-two-shoes-experience, and she said, "Yeah, pretty much everyone who does hot yoga is like that." I think she's got a point...I definitely feel surrounded by my obsessive/compulsive peers as I'm dashing sweat from my forehead in frustration.

Is hot yoga for you? If you relate to the last paragraph, that's a good sign...if you want to kill people like me, then don't bother reading any more. If you're trying to lost weight, hot yoga is ridiculous...you burn between 800-900 calories in a 90-minute class. I'm not trying to drop pounds myself, so I have to eat beforehand and have a hefty snack afterwards because I'm about to gnaw my way through the polished wood in the studio by the end of class. The cardiovascular benefits of hot yoga are significant - I love this because poor heart health runs in my family, and it's great to have another way to train that doesn't involve high impact on my joints (like running or high-intensity circuit training). I was skeptical about one of the supposed benefits of the training, increased flexibility, because I wasn't convinced that the increased range of motion you get during a class when your muscles are super warm would carry over into the "normal" world. Well, I've only taken a few classes, but my muscles (once they stop being a little stiff) feel more elastic and more strong, if that makes sense.

So yup, I'm a believer...I'm thinking of sneaking in a 12pm class today, though, even though I went yesterday. It's different enough from everything I've already done (and from anything I ever saw myself enjoying) that I'm finding it influencing the way I think about exercise in general. I've been enjoying the structure of the class so much that I'm re-examining the way I plan my clients' workouts...building in more mindful routine instead of running them around to different exercises with no pattern to keep it "fun." I've bullied clients (and my husband) into doing some version of the Daily Ten program I posted about last week, and I've been doing my exercises every day. Something about the yoga just brings up this fierce fighting spirit in me and makes me want to do right by myself. It's hard to explain...maybe you should just try it for yourself!

But bring a new or bleached towel to class, because I've discovered that it's not ME that's stinking so bad by the time we get to the Bow Pose. :)

The Daily Ten

I don't know about you, but I cringe when I hear the word "daily." To me, this word represents my biggest challenge: taking care of myself (and my life) consistently. I have a really difficult time carving space for myself even when things aren't very hectic (which, admittedly, is hardly ever the case), and as soon as life gets crazy what little time I've managed to convince myself to allocate seems to melt away. This may seem hilarious to other people...I mean, I'm a personal trainer! My whole entire JOB and passion is encouraging and aiding people in taking good quality care of themselves! And here I am, totally unable to do it for myself! Meh. So I've come up with a strategy to help me do what I've told tons and tons of clients to do before this, and I want to share it with you. If you have the same issues as I do in 1. making time to do something good for your body and 2. figuring out the best use for that time, this post might help! Here's a walk-through of what I did to come up with this daily plan:

* Write a list of things you'd like to work on, no matter how big/small the ideas might be. What kind of results are you looking for? Don't worry about measurables yet...this is just a kind of slightly-more-practical-wish-list. It doesn't have to be technical at all - you can say "I want my love handles to be effin' GONE" and that's fine!
What I wrote: increased shoulder/hip flexibility, stronger core, more activated/stronger mid-back, smoother body integration

* Brainstorm about these ideas...what knowledge do you have about exercises that could help you work on these things? Write down kinds of exercises (like "core stuff") but when you can, try to be more specific. This is where a knowledgeable friend or trainer can help, but chances are you already know what you need to do...it's just actually DOING it, right? ;)
What I wrote: stronger core (planks and side planks, Pliates stomach series)

* Decide how much time you want to spend doing these things. Remember that it's a daily thing - try not to bite off more than you can chew! You can devote a separate time frame for the things on your list, or use them as a warm-up or cool-down along with another workout - whatever works best for you and your schedule.
What I decided: My routine takes about 30 minutes all told, but I've given myself permission to break it up into as many segments as needed, so I only need 5-10 minutes at a time. As long as it all gets done!

* Using your time guidelines, figure out how many exercises you can use and how many sets/reps you're going to do. Now that you have a time frame, you might find yourself prioritizing your list. You might realize that it's more important to you right now to work on decreasing your chronic knee pain than it is to improve your top running speed. You'll end up including more exercises and set/reps for the squeaky wheels - this is a good thing, as it'll help you make progress on those things faster! And you can always re-priortize as you start to see results.
What I ended up with: more exercises and time spent on core strengthening and a little less for hip flexibility...I realized that my core imbalance post-C-section was really getting in the way of my training, and I wanted to focus on that at the moment.

* Go through the routine you've come up with. Do the exercises you chose feel like they're working on the areas they're supposed to target? If not, take some more time to think of/research different choices, or have someone look at your form to make sure you're performing the moves correctly. Did it take the amount of time you estimated? If not, figure out what you can cut/add on at this point, keeping your priorities in mind.
What I found: I've got a lot of experience creating programs like this, so my first run-through went pretty well...I decided to cut down the amount of time I used the foam roller, though, and added in another mid-back mobility move instead.

* Finally, take a look at your finished list and think about how you're going to measure your progress. If your goals are vague, like mine are ("increased flexibility" doesn't have a set end point, for instance, just a continuum), find some metrics you can use whenever possible. Then decided when you're going to evaluate yourself - it doesn't have to be weekly, or monthly, although those are fine choices. If you can, set specific goals based on these ideas!
What I decided: I want to increase my core strength, so I put side planks into my workout. I timed myself on each side the first day and found that number way below what I would like it to be, so I set a goal for myself that the next time I test (in a month) I will double that first time. Some stuff, like the shoulder flexibility, I'm keeping more as a "how does this feel/how well am moving" thing right now, but I might come up with a flexibility test later on.

The hardest thing for most of us is giving ourselves the time and energy we deserve. Even for an experienced athlete or weekend warrior, our emphasis is rarely on the everyday things we can do to keep our body performing at its best. Putting something like this together, and committing to it, can bring your awareness into your body and even encourage you to work hard in other areas of your life. At least, I'm hoping it'll do those things for me! :)

ah, technology...

I wouldn't go so far as to say I'm a technophobe. It wouldn't, however, be too far from the truth. Yet I find myself, somewhat surprisingly, with a brand new Droid 3 that I'm falling head over heels in love with. Crazy talk? Yeah, maybe...I'm starting to learn, though, that technology is not unlike anything else: it's a good thing, in moderation.

Moderating technology use is kind of like being mindful of what you eat, or how much you exercise. There are a lot of us who have problems staying away from the chocolate (or in my case right now at the beginning of fall, the apple pie...mmmmm...). Magazines, diet books, and our trainers are quick to say that you don't have to stop eating chocolate, you just need to exercise restraint in when and how much you eat it. Easier said than done, right? You can help yourself out, though, in a few ways. You can only have a small amount around the house. You can promise yourself that you won't buy things while you're out that have chocolate in them. And you can make sure that what you have on hand is the best stuff, the kind of chocolate that will be wonderful to eat slowly and savor instead of the cheap candy that it's easy to keep popping. When I was thinking about these tips, it occurred to me that they could easily be extended to provide some guidelines about technology usage! Crazy talk? Yeah, maybe...

1. "You only have a small amount of it around the house." We have three computers in our house, which is about two more than we need. My husband used to work from home, so having them around made more sense, but now that he's working elsewhere, I totally want to get rid of at least one of them. We also both have Smartphones, which are constantly blinging us and telling us we have messages that are urgent and dire. I recently realized that with all the automatic notifications most phones have now, it's really difficult to unplug at all from work or even well-meaning friends. I don't really want to be interrupted in the middle of dinner or playing with my daughter to be told that Nordstrom's is having a sale. So I'm turning my phone's notifications off, except for the texts and phone calls. That way I'm not constantly pulled out of my life and into my phone!

2. "You can promise yourself that you won't buy many things while you're out that have chocolate in them." When we're out and about doing things, it's super tempting to feel like you're "wasting time" by just walking down the street, or riding the bus, or eating lunch. I've definitely almost gotten run over, tripped and fallen on my face, and eaten way more than I intended to because I was multitasking on my phone. What if when we're out doing things, we just did things? No phone beside us during our workout. Looking around and noticing beautiful things on a walk instead of texting. This month I'm going to challenge myself to be really present, using the time I need to use my phone on my phone and no more than that. It's gonna be hard, which brings me to my last point...

3. "And you can make sure that what you have on hand is the best stuff, the kind of chocolate that will be wonderful to eat slowly and savor instead of the cheap candy that it's easy to keep popping." With my new Droid 3 I have access to a million games, applications and ways of connecting to people. I spent hours yesterday familiarizing myself with a handful of them, trying to decide what would really be useful and what will just take up time. Um...there's a LOT of things I could do on my phone that would purely suck up days of my life without really giving me anything in return. So I'm going to be really careful, and spend the time to research right now, the apps that would really feel great to use. Allrecipies.com has a great app that would let me find cool dinner ideas and get an ingredient list together so that I could stop at the store on my way home instead of having to make an extra trip. Inspiration, information-gathering and time-saving...that feel like good chocolate to me. Angry Birds doesn't feel like anything but time when I could be resting or doing anything else at all that would be truly refreshing, so instead of forcing a tired brain to go into overtime, I'm not gonna download that one.

I'm going to go hop on the bus now! I'll try to think about these guidelines I've come up with...think about them yourself, if there's a chance they might be helpful to you! :)

5 things I learned by doing the Hell Run!

Hello, everyone, I'm back from Hell and am living to tell the tale! And what a tale it is...I definitely had fun, and have some wisdom that I gleaned from the experience that I'd like to pass on! The only bummer is that my ninja mask fell out in the car, so I was not nearly as mysterious as I had hoped to be...

1. Get in the front of the pack if you can! For the first half-mile I was worried that I'd overtrained, because I was walking more than running. This is because unlike a 5K, everyone piled up behind the first set of obstacles. Also, if you're behind a bunch of people, you're more likely to get mud dropped in your eye as they're climbing the wall in front of you. Once the first obstacles were cleared, though, the flied opened up and I was able to run the rest of the race.

2. Trail-running will serve you better as a training tool than treadmill running. I do both, and was grateful for that fact - none of the race was paved, and there were lots of switchbacks and clambering up and down hills (can you clamber down a hill? Hmm.). I overheard some women muttering at the beginning that "this race is an sprained ankle waiting to happen." This is true unless you've spent a considerable amount of time working on balance, stability and different-surfaced running, which I've been focusing on. You can further improve your chances of getting out injury-free by working on core stability and single-leg strength!

3. No matter who you are, you can do this. There were very serious CrossFit-looking guys running alongside women that looked like my grandmother, who was in turn running alongside a 30-something woman in a tutu and pink pigtails. It's for everyone who doesn't mind getting dirty. There were a lot of groups running together, and I think I'll definitely have to get my people together for next year - it seemed like a lot of fun! People were sprinting and walking, hopping over obstacles and walking around them, stern-faced and constantly cracking up.

4. It was cold. I mean, I wasn't that cold to start, but I was wearing this in the beginning and this at the end, and it was not a warm day. I opted to drive home how I was and skip the at-race "showers," mostly because the people that I saw post-rinse-off looked way colder than I currently was. By the time I walked to my car and drove an hour to get home, though, I was super duper freezing. Next year I'll do the shower and change into dry clothes!

5. Check the race course the day of the event, because things might have changed. I was dreading beforehand the "Tactical Tires" section, afraid that when the tires got muddy and slippery I'd blow out my knee. Turned out the specific Hell Run course I did didn't have that section...although I did end up in the river up to my waist, wading through the icy water for about five minutes. Yeah...did you know your shoes get heavier when they fill with water? Anyway, the point is that they adapt the course to fit the location, so check the website as late as possible for the most up-to-date info!

Very glad I did the race, both because it was fun and gave me extra reason to train hard, and also because my kids now have a Hell Run shirt, medal, and superhero cape to play with. :)

Gendered social eating?

I have the fortune of a decent-length car ride to my gym and back at least once a day, and I listen to NPR almost exclusively on these trips - it's the only reason I have any idea what is going on past what my clients, family and friends are doing/feeling. I heard a fascinating study this morning that suggests that people tend to consume more calories when they're eating with women than when they're eating with men. The article is here. I found this super interesting...what, men don't eat more when they're hanging out with their buddies? Apparently not, according to the study, which was pretty informal and only looked at college students. Seems like a narrow base population from which to try to draw larger conclusions, but the article raises some interesting issues about the social significance of food in our culture, not the least of which is that women are conditioned not to eat much in the presence of men. It's just not ladylike, right? And I'm not surprised that women eat more around other women, by and large...there's a whole "I'm out with the girls, let's have a treat" mentality out there for sure!

The larger issue, of course, is that who we eat with is one of the many factors (conscious and unconscious) that govern our choices of what to put in our bodies. Making conscious decisions day in and day out to eat a certain way is very important, but equally (if not more) important is that we seek out and address the unconscious factors. The best intentions can be derailed by a habit that was begun in childhood and which seems so much a part of you that you feel you have no power over it! Take some time to look at these things with the intent to change the dialogue you have with yourself about eating. It's one thing to say, "I've always had a weight problem...it's because my parents gave me too much junk food and now my body craves it." It's another, healthier choice to acknowledge those tendencies (and their origins) but focus on the actions you might be able to take now, as an adult, to help your body adapt to a new normal. Talking to others can help in this process, but a lot of the work is for you alone - too often talk between friends is more about commiserating that about enabling progress!

I'm by no means the expert on nutrition, but both because of my childhood habits and because of my job, healthy eating is something I've thought a lot about, and tried to help my clients (and myself) understand. Keep at it, people - and try not to let who you're eating a meal with determine how you nourish yourself! :)

Running in Mud: The Attraction of 5K's with Obstacles

I know, I know...some of you are saying, "Why would anyone run in mud?" "Why run a 5K instead of a marathon or a triathlon?" "Why run at all?!?" Fair enough, people, but as someone who is participating in the Hell Run (www.hellrun.com) this weekend, I might have some insight for you! Or maybe I'm just trying to justify to myself why I'm doing this thing...hmmmm...

Anyway, on to the first question...why do a 5K? It's a fairly short race, for one thing...there's a great program called Couch to 5K (http://www.coolrunning.com/engine/2/2_3/181.shtml) that helps people go from zero to running a 5K in a few months. Also, there are a lot of races you can participate in, from fun runs and holiday-themed runs to fundraisers for charities. It's pretty easy to get a crew together to run with, and being part of a team can be a fun way to get to know people (or get to know them better). And hey, there's usually some fun schwag (giveaways) at the event.

Now on to the tougher question...why run a 5K where you also crawl through mud, climb over large wooden walls, and jump over fire? Well, the people who do this are usually of a slightly different breed than those who run 5K's. The names for these races are very impressive-sounding (Warrior Dash, Tough Mudder, Hell Run) and those that participate tend to glory in the filthy and grimy, and feel very hardcore. I personally don't like getting dirty, but I was attracted to this kind of race for a different reason, one that I'm sure others share. It's kind of a dirty little secret of mine. I hate running (there, I said it). Like, really despise running. Long-distance running, that is. I have an abundance of Type II muscle fibers (also known as fast-twitch) which makes me very dangerous over short distances (like the dwarf in Lord of the Rings). Give me a workout where I can do something for a minute as hard as I can, then do something totally different for the next minute, ad infinitum, and I'm in heaven. Ask me to do the same thing for a half hour? I'm in hell. That being said, I inherited heart issues from my Dad, and I know it's important for me to be in good cardio health. I've achieved this in my adult life mostly by kickboxing, but I've found it harder to get to classes in the last few years since my second kiddo. I need something I can train for at the gym or outside by myself. So the idea of a 3 mile run broken up by 7 obstacles that I can clamber over or crawl under seems like a reasonable compromise.

These are some things I've considered while training for this event - if you're thinking of doing one, these might be helpful! Wear shoes that you don't mind throwing away when it's over...I suggest Value Village. Prepare yourself mentally for running/jumping in conditions that are unfamiliar to you, like having clothes and shoes full of mud. And let a good part of your training mirror as closely as possible what you're going to be doing. In addition to longer, slower runs and strength training, I've been doing this ridiculously hard interval training. I run for .4 miles, then hop off the treadmill and do some pullups. Then I hop back on for another .4 miles, and then it's bear crawl time. I pretty much want to shoot myself around the 3rd round, but I've gotten up to 6 rounds so far and am feeling good about my preparation. We'll see if it's enough to get me over the gauntlet!

The race is this Saturday. My Hell Run nickname is "Galactic Ninja." I will be in costume. Pics to come! :)

sand

Yes, sand. If you've never trained in sand before, you're kinda missing out! First of all, it greatly increases the difficulty of simple exercises. Jumping or bounding is much more difficult with the extra drag, so it's more bang-for-your-buck if you're looking to get your heart rate up in a short amount of time. Secondly, the sand cushions the impact on your joints during your movements. Here's a few of my favorite exercises in case you want to give it a try!

* I'm a fan of doing full-body exercises like bear crawls in sand...this is a great exercise for martial artists and rock climbers because it increases hand and wrist strength! The important thing to remember to keep your wrist in a neutral position (i.e. neither flexed nor extended) throughout the movement...that way you strengthen the wrist joint instead of compromising it! And, uh, watch the sand-kickback...it's not so easy on the eyes. ;)

* Any jumping exercise you do on land easily translates to sand, but remember that your balance will be more greatly challenged on sand. I suggest trying this progression: double legs hops (DLH), DLH from side to side, double leg jumps (traveling forward or zigzaging diagonally). Once you've mastered these, start at the beginning at the beginning of the progression using a single leg. And make sure you train both legs equally!

There's some good info on this webpage as well - check it out!(http://www.verticaljumping.com/sand_training.html)

So find a lonely spot of beach...or just use the sandpit at ZUM (http://www.clubzum.com/team-roster/meet-the-pros.html). Enjoy the last bits of summer!! :)

Do a different thing

You know what's been a super helpful part of my life this year? Therapy. After years of saying that I'm just fine, therapy is for people with "real" problems, I can deal with my eccentricities, etc., I finally gave it a try. Brilliant!! Everyone should give it a shot. But anyway, I gleaned a little nugget of knowledge from my therapist that might speak to you. I was speaking to a long-time client this morning who's in a difficult spot. She feels unmotivated, not just to lose the recent weight that she's gained, but in the rest of her life as well. She knows what she needs/wants to do, she's just having a hard time overcoming inertia enough to actually do any of it. I've certainly felt that way before (and often), and I'm betting most of you have as well. Life can seem overwhelming, and sometimes there's so much wrong going on that it seems there's no point in doing right. I'm a total perfectionist, and when I'm in that headspace, it feels like any good thing I do for my life or my situation is just a drop in a really stupid ocean.

Here's something that therapy taught me, something that I brought into play when brainstorming with my client about a path forward. In order to start the ball rolling, in order to make a difference, you just have to do a different thing. In other words, make the choice to walk around the city for half of your lunch hour. Ask yourself if you're really still hungry before you go get seconds. Start the work project that's been hanging over you because it looks too big and scary. Just begin something. The more little things you do, the more you start to seem to yourself like someone who can "do things." You get the immediate results of your choices, and those little choices build toward a long-term impression of yourself that is different, that is not bound by inertia. You're moving.

In my mind, "health" and "fitness" are about so much more than having toned arms. It's about feeling good in your own skin...feeling not only physically capable of participating in the activities that interest you, but having the drive to get out there and do them. It's more a state of mind than anything else, or rather, the state of mind is the real key to being healthy as long as you live. It's not easy...but it's not impossible either. Trainers can help (and so can therapists). How many small awesome choices can you make for yourself today? :)

Healthy mom-to-be, healthy baby?

Science Daily just published an article about research seeming to link a pregnant women's aerobic activity to her baby's good heart health. Until now, most studies have focused on effects of maternal exercise on the fetus - this new study, though, also looked at the first month of the baby's life in the big world. Read the full article here!

http://www.sciencedaily.com/releases/2011/04/110407101406.htm

This seems to me to be one of those "duh" moments in science...wait a minute, you mean that the type of place where the baby grows for nine months actually affects how the baby develops? And even shapes his/her life outside? No kidding! I mean, we've known this about wine grapes for years, right? I remember that scene in that movie with Meg Ryan and Kevin Kline (you know...that one) when he shows her a bunch of bottles and has her smell each one...all kinds of herbs and flowers. Then he has her taste his wine again, and she was able to pick out all the different flavors and scents without a problem. What grows around the vine, what nurtures itself in the same earth, nurtures the grapes. I often wonder if my daughter would have the same love for chicken nuggets that my son does if I had gorged myself on fried chicken when I was pregnant with her. Instead she loves citrus and broccoli, which I was obsessed with during that pregnancy. Both my kids love to move, and my daughter can fall asleep with loud music on, a trait I credit to my regular attendance of rockin' kickboxing classes throughout her time in my tummy. Healthier hearts? Yes sirree, and a lot more than that besides.

So what are the do's and don't of prenatal exercise? You can find them in any pregnancy book. What you might not find is a real-life strategy for getting off the couch to walk around the lake when you're exhausted. Tips for motivating yourself to move while pregnant is coming up next on this blog - until then, just remember that your baby's heart is linked to yours, and you need to keep it going healthy and strong! :)

Why I'm going to the spa tomorrow

I indulge myself rarely. Like, really rarely. I grew up without much money in an environment where taking time to do something nice for yourself just wasn't done. I felt it was much more important to do things for and take care of others, and my passion for that was intense enough that it left little room for me. I'm using the past tense here, but honestly, it's a daily struggle for me to carve out even a few minutes of time for myself that I don't feel guilty about. So why the spa?

I decided last year that I really wanted to improve my credentials as a trainer. I have tons of experience and I know I'm good at what I do, but my certification was not one of the best. So I decided to go after the gold standard, the National Strength and Conditioning Association's Certified Strength and Conditioning Specialist certification. I immediately freaked out that I wasn't going to be able to pass. This was a test that went further into the "micro" level of scientific information than I had gone before. My knowledge of bodies and how they work was sound, but not on the technical level of detail I knew would be required, and I had less experience working with athletes than with everyday peeps. Most people take the CSCS right out of school, when info is fresh in their minds. Most, I'm guessing, don't have two kids and a job to try to study around. So the obstacles were many, and I had to face a lots of my fears around not being "smart" enough and (more significantly) trying my best and failing.

Well, it turns out that I didn't fail! I took the test last week and passed by a good margin. I told myself a while ago that if I passed the test, I would get a morning at Olympus Spa. When I realized that the main hurdle for me wasn't passing the test, but just getting up the nerve to TAKE the damn thing, I revised that promise to myself - if I studied my hardest and took the test, that gutsy effort deserved to be rewarded. So I'm off tomorrow to contemplate the main thing I've learned from this experience, which is this: If you don't try, even when it's hard, you'll just never know. :)

Super-Fast Salads

I'm an amateur foodie at best, but I LOVE food and I know what I like. I also have very little time to put anything together, so I'd like to share my favorite 5-minute salad! A couple of tips for choosing healthy ingredients...

1. Go for dark, leafy greens whenever possible (they have more nutritive value and flavor than lighter lettuces like iceberg).

2. Try to get everything fresh instead of prepackaged...a local fruit and vegetable stand will give you more bang for the buck for ingredients price-wise, and doesn't use any preservatives.

3. Go light on the dressing, especially if it's poured on the salad before serving it! It can weigh everything down and obscure some of the best flavors of the dish. My preference is always to put the dressing on the side and let people add their own, letting them know if it's better mixed than just drizzled on top!

Here's my fave, which is totally yoinked from AllRecipies.com (http://allrecipes.com//Recipe/blueberry-spinach-salad/Detail.aspx)

1/2 cup vegetable oil

1/4 cup raspberry vinegar

2 teaspoons Dijon mustard

1 teaspoon sugar

1/2 teaspoon salt

1 (10 ounce) package fresh spinach, torn

1 (4 ounce) package blue cheese, crumbled

1 cup fresh blueberries

1/2 cup chopped pecans, toasted

Directions

In a jar with tight-fitting lid, combine the first five ingredients and shake well. In a large salad bowl, toss the spinach, blue cheese, blueberries and pecans. Add dressing and toss gently; serve immediately.*

*I like to keep the dressing on the side! Also, I throw the pecans on the stove to toast while I'm mixing up the dressing...it's all done at the same time, in literally 5 minutes.

Enjoy!! :)

Being an Active Parent

I do a lot of work with moms, both before and after the baby comes...it's a cause very close to my own heart as a mom of two! I'm a speaker for PEPS (Programs for Early Parenting Support) groups, have done walking groups and bootcamps for moms, and have continuing education in the subject. I'd like to share a couple tips I've given to primary caregivers about staying healthy while raising children and recovering from pregnancy and birth!

1. Your definition of a "workout" might need to change. If you're counting on getting into the gym 3-4 times a week, that's an hour and a half out of your day - most days, that's a lot to ask! It doesn't mean that you can't aim for that, but if you count on it, you might end up not having that time on a regular basis and feeling like a slug. Try to reorient your thinking about exercise...imagine it as something you can do anywhere in less than 5-10 minutes. Baby napping? Awesome - do a quick set of core exercises and stretching BEFORE doing the dishes or writing emails. In line at the grocery store? Calf raises are unobtrusive and will fight against chronic foot cramps. Taking a break from work to pump milk for the kiddo? Take a few minutes before and after to loosen up your neck and shoulders. And you can jog with that stroller no matter where you are - people do it all the time! :)

2. Start slow. It doesn't matter if you're two weeks or two years postpartum...if you haven't done any purposeful movement during that time, you need to begin at the beginning. Throwing yourself back on the treadmill or into an ab class will likely be too much for your changed body to handle - you risk injury and might end up using muscle groups other than the ones that will best support you!

3. Set up active dates with other parents. Walk Greenlake instead of having coffee, or do lunges around the playground while your toddler goes down the slide. Plan a short hike! Go for a swim during your preschooler's swim class - no need to just sit and watch!

4. Think about the lessons you teach your child by being an active person. Mommy takes care of her body because it's important, as a human being, to be strong and healthy. Isn't that a lesson we all want our children to internalize? This one really hit home for me with the birth of my second child, a girl. I realized it was vitally important to me that she see me thinking about my own needs and desires, not always putting them behind everyone else's and sometimes not acknowledging them at all. Making the time for yourself helps your children learn how to be more balanced and in tune with themselves.

I'm passionate about this subject not only because it's been a personal struggle for me, but because I know so many people (especially moms) who struggle with it. It's worth thinking about! :)

Training with Guro Dan Inosanto

I had the privilege this weekend of attending a seminar with Guro Inosanto, hands-down one of the most influential figures in modern martial arts. He was Bruce Lee's closest student and is the recognized authority of Jeet Kune Do, the style Bruce Lee developed. I trained for years in a school in his lineage (www.mkgseattle.com), studying mixed martial arts with an emphasis on the "arts" part instead of competition. So...what's a seminar with Guro like?

Well, for starters, he moves like a 25-year-old even though he'll be 75 this year. Movement and martial arts are not what he DOES, it's what he IS. He demonstrates all the drills himself (which are all done with a partner), usually speaking about and showing techniques for 5 or so minutes. He gives enough information/variations in those 5 minutes to give the most developed martial artist an hour's worth of concentrated effort in figuring them all out...at the seminar, you get two minutes, and it's on to the next thing! He speaks for longer periods about the incredibly complex (and mostly unwritten) history of Filipino martial arts, and encourages his students to know this history - know where the movements you're doing came from, so as to better understand the movements themselves. He talks of his own training history growing up in Stockton, California, and how he was able to train with all the greatest Filipino masters there because of the respect the community held for his father (a carpenter who housed hundreds of families during the Depression). My favorite quote of the day was one he attributed to his father, who gave him advice about training in so many different styles: "Open your mind! And shut your mouth." This could very well be Guro Dan's defining characteristic...you'd be hard-pressed to find a man who knows more about martial arts, and yet would say that he really knows nothing at all. Very inspiring.

I've always gravitated towards people like Guro Dan...those who are so respected in their fields, who have an unquenchable thirst for knowledge and mastery, and who are so humble as a result. In the past, I've wanted to impress those people with my ability...I've grown up enough now, though, that I know a better path for me is to become one of those people myself. I'm going to be 35 this year...I've got time to develop in that direction! :)

Ideas For Spring

Okay, so I'm a Floridian...I'm really excited that winter is officially over. Snow is nice and all, but I personally long for the sun and the warmth. I love being outside, and some of my favorite activities are trail running and parkour (both of which are less fun in sleet). I get inspired by this season...I want to share some of that excitement and hopefully inspire people to move outdoors if they've been in the gym during these long months! So here's a few tips...

1. Make a date. It's waaaay easier to exercise and move if you're doing it with someone else! That person doesn't need to be a trainer, it can be your co-worker, best friend, toddler, or even your dog. And, because it's spring, make it a rain-or-shine commitment, with a contingency plan if things are truly horrid out there.

2. Look for new things to try. If you always walk around the lake, rent some in-line skates instead. Bored of biking to work and back? Discover a new route that might take a bit longer but will have better scenery. Change up your rock-climbing routine by signing up for a big climb and training with other people. Think outside your normal workout box!

3. Take your gym activities outside. Run stairs at the stadium, do yoga or tai chi in the park, swim in the outdoor pool or lake. Being a part of a gym community can make working out a comforting thing, and it can be difficult to take ownership of your own fitness...you don't have to stop going to your gym, but see what you can add to/switch around in your exercise schedule to take advantage of good weather! Some gyms (including the one where I work, Zum) offer outdoor classes when the seasons shift - see if there are any that you can participate in!

4. Collect experiences. There's a lot more to see outside than inside...did you see any cool plants on your walk? How did the air feel to you when you were sprinting on the track at the high school? Start a rock collection from your weekly beach volleyball escapades. Take it all in!!

5. Have fun. This seems like a no-brainer to me, but then again, I'm one of those weird people who really enjoy working hard and have fairly boundless jumping-around energy! My rule of thumb is this: never JUST work hard. Work hard, but lie on the ground like a starfish and look at the sky for awhile afterwards. Work hard, but before you start, take a few minutes to swing on the monkey bars and hang upside-down. Work hard, and on your breaks, take pictures of cool stuff around you. Take a hand in creating your experience so that you remember the hard work AND the fun. It'll keep you coming back.

Of course, there are many more ideas (and more specific ones) that can motivate you to move outside...these are a few of my favorites. I'm off to Carkeek Park in a little while to climb trees and race up and down trails...hope you get out there sometime soon yourself! Look for the burned-out tree on the ridge...it's a great place to appreciate the cliffs and the water. :)

exercise and youth

The New York Times has been publishing some really interesting articles on health lately! I've been discussing a number of them with friends and colleagues, but this one really caught my eye...one of my focuses as a trainer is fitness for life, not just looks. There's no reason why you can't be healthy and strong at every age. Check out this story!

http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/

Dr. Mark Tarnopolsky was reportedly surprised to find that the effects of exercise on mitochondrial health was so systemic and not regulated to musculature. Although I'm definitely not a scientist, my experience in working with my clients has shown me the effect his study demonstrates. Exercise really is the miracle drug of our future! :) And it's never too late to reverse the process of aging...