You're sick! I mean, like, actually sick...

There's been a lot of crappy illnesses floating around Seattle the last few months...I've managed to avoid them (loudly knocking on wood here), but most of my clients and family have fallen prey. My gym has been full of sniffles and coughs, and a decent number of people just looking generally pale and wan and not super excited to be on the elliptical. So what's the rule of thumb about training while sick? When should you push through and exercise and when should you stay home and not breathe on anyone?!

There's a good article on Runner's World that talks about cardio training (especially running) in depth...here's the most pertinent quote from that article. "David Nieman, Ph.D., who heads the Human Performance Laboratory at Appalachian State University, and has run 58 marathons and ultras, uses the "neck rule." Symptoms below the neck (chest cold, bronchial infection, body ache) require time off, while symptoms above the neck (runny nose, stuffiness, sneezing) don't pose a risk to runners continuing workouts." So if you're sporting a fever or a hacking cough, it's waaaaay better to chill and recover, rather than try to run/cycle/swim through it, since doing so greatly increases your risk of future and more severe illness. If you've got a head cold, you're probably fine, but tune in to your body and watch for signs of the illness moving south. A notable exception to the "neck rule" is a sinus infection...exercising during that type of illness can lead to pneumonia or even respiratory failure. The Runner's World article suggest pool running as an alternative when you're not feeling well, since it maintains good body temperature and the moisture can ease nasal passages.

What about weight training? It's easy to understand why people are confused on this issue...it's difficult to find good answers to this question (most of the ones I came upon during my Google search were from various bodybuilding sites and not research-based at all). But I did like this one, whose advice squares with my own personal experience as well as my work with clients. The author makes a lot of good points, but the most salient one in my opinion is this: "During an infection, the body becomes catabolic (the opposite of anabolic) and breaks down muscle protein. The degree of muscle catabolism and protein loss is related to the height and duration of the fever caused by the infection...During a febrile or systemic illness, athletes should be wary of stressing muscles that are actively being broken down to fuel the body's defenses. Normal recovery after a workout can be greatly prolonged and the risk of injury may be heightened." When you're ill, your body uses energy that's normally available for exercise to fight off the illness...it also actively breaks down muscle tissue to get you back on your feet. That's the reason we feel so weak the first few days in the gym after being sick - we've literally lost muscle and have had our energy diverted to other parts of the body! So the neck rule still applies here - if the illness is systemic or below the neck, do yourself a favor and rest instead of working out. You'll get better faster and lose less muscle mass than if you're double-stressing your system!

Besides, if you cough on me and break my no-sickness streak, I'm not gonna be happy. ;) Now go drink some orange juice.

Liar liar pants on fire

I reposted this image on Facebook this morning...I unfortunately don't know the original source so I can't credit it, but I think it's both fabulous and potentially problematic. Discuss!

Well, okay, it's a blog, so I'll explain both sides as I see them, all by myself. ;)

The obvious interpretation of this "motivational poster" is that while training, most of us have a hard time getting ourselves past the point where things are easy or moderately hard. I've listened to countless clients talk about this threshold where they have to find some reason, gimmick, or mantra to get them over to the place where the most difficult (and often rewarding) work can happen. They often cite how helpful it is to have committed to doing X number of miles that day, working out with a partner, or having a trainer there encouraging them as ways to aid and abet that transition. But why is it so hard to do hard work? Where does that little voice come from? And is it always safe not to heed it? In other words, is that little voice in your head sometimes not a liar, and if so, how the heck can you tell the difference?! My theory on where the voice comes from is kind of a cheat, because I think there's actually TWO little voices in most of us, and they come from different places. One is rooted in past experience, patterns, and emotion, and the other is rooted in present sensations and gut instincts.

The first voice is the one that the photo above is calling out...it speaks about fear, insecurity, and often a desire to appear strong to others (and therefore not run until you're gasping like a fish). This voice is a self-fulfilling prophecy because heeding it too often can help reinforce an image of yourself that "can't" do certain things or cross certain barriers. I decided long ago that I just wasn't a runner. I had run before and hadn't liked it, and I wasn't naturally fabulous at running distances longer than a mile. I avoided activities that required running, and would make excuses about it to myself and others, like saying, "I'm all fast-twitch, so I hate cardio," or "I can get my heart rate up by dancing or doing martial arts...running is just so boooooring." But the reality was that the little voice in my head was telling me that I shouldn't run because it was hard and I wouldn't be "great" at it right away. Eventually I decided to confront that voice, and gradually built up my stamina so that I can now run more than a mile without stopping, and have committed this year to running 365 miles in 365 days. I figure with that goal, at the end of the year I'll finally have to consider myself (among other things) to be a runner, and I can quietly tell that little voice to stop bothering me.

The second voice, however, the one tied to the moment you're experiencing and what your gut tells you, is not a liar. That voice is giving you real information about the state your body is currently in. Even though I want to prove to myself that I can run, I listen for the signs my body is giving me that say it's time to slow down, like when I start being unable to catch my breath. That means that my heart rate is getting dangerously high (heart problems run in my family) and I need to calm it down a little or risk harming myself. That little voice tells me not to do the last few deadlifts in the set, because it's noticed that I'm not using the right muscles to support myself anymore and I need to take a break and tune in again. I listen to that voice with my clients, too...when they're pushing themselves and start unconsciously start touching their shoulder in between exercises, I know to stop them and find out what's going on, and to persist when they tell me it's no big deal. This voice can keep you from getting seriously injured, and listening to it can give you tremendous faith in your own ability to keep yourself safe!

It can be difficult to tell these voices apart, though, so I'm going to use an example from one of my favorite books, " The Gift of Fear." In this book, Gavin de Becker highlights the difference between worry and fear in many contexts. One of his main points is that worry can cause a woman to walk to and from her car with her keys in her hand "in case" there's someone in the parking lot that wants to cause her harm. That worry (and the actions it leads her to take) can actually cloud her senses and make her slow to react when a real threat materializes. Fear, he explains, is an adrenaline reaction to a dangerous situation, a compelling "Run! Now!" message that we want to obey without even fully thinking it through. Heeding that voice can save your life, whereas giving too much headroom to the "worry" voice can delay action or, even worse, cause you to put a real threat into the category where you have to think about it before you act on it. So say you're in a yoga class and the teacher is inviting you to deepen your backbend a little bit more. You might hear a voice that says, "Danger." That's it...just, "danger." Not "I dunno...this feels pretty hard already...I think I'll just hang out here." But a clear signal, noninflected by emotion, that tells you to stop. That voice is the one tied to the moment (and the one that should be heeded) while the other is basically propaganda from your ego. Even more dangerous is when the other voice says, "Oh come on, you were able to do this pose really well last class, I'm sure you're fine," and you push through and herniate your lower back. If a thought is coming through clearly and strongly, listen. If it's tied to anger, frustration, or sounds condemning in any way, you can hear it and then let it go. It's worth looking at where those thoughts come from (the root causes, I mean) but not in the moment.

Don't let the bastards get ya down. ;)

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. :)