charity · cycling · fitness

The Spinning Wheels Tour, London to Stratford, with wind and a trumpet fanfare

Sam BLeave a comment

Sarah, Mallory, Rob, Susan, Sumaya and I were all part of the Parkinson’s Spinning Wheels Tour ride from London to Stratford. Mallory, Susan, and Sumaya drove support vehicles and Rob, Sarah, and I, and about ten other riders, rode bikes.

Here’s Susan in Stratford Today talking about the ride and her role in it.

“Susan Fullerton is a former cyclist who helped with the logistics of the event. She was diagnosed with Parkinson’s nine years ago, and she says it’s really impacted her life.

“I’m no longer able to work. I moved out of Toronto to Guelph, to be close to my family, as I don’t really drive very much,” she shared. “I have quite bad tremors, and something called dystonia, where I freeze; my toes curl, and I have trouble walking, but I’m fairly well managed on medication.”

She was a part of a clinical trial where they opened her brain and put drugs in the brain to help stop the progression of Parkinson’s, and she thinks it really helped.

“I used to not be able to smell very much at all. And I can smell some things now,” Fullerton said. “I came home from the surgery, and I could smell my cat litter, something I hadn’t been able to do for a number of years, so one of my friends sent me flowers because she said I should smell something better than cat litter.”

When it comes to Parkinson’s, there are a lot of misconceptions.

“I think most people think of old men with tremors, and they don’t think it’s happening to, people in their mid-30s, so it’s not just old people; it’s young, middle-aged, and old people,” Fullerton said. “People think it’s only tremors, and there’s so much more, and the other thing is, it’s not just physical symptoms. There’s the anxiety, depression, and the other thing is that stress is one of the biggest contributors to the progression of your disease.”

See more here: https://www.stratfordtoday.ca/local-news/spinning-wheels-tour-cyclists-arrive-in-stratford-to-raise-parkinsons-awareness-12809123#

The ride is really about raising awareness of Parkinson’s and celebrating community, but it’s also a fundraiser. You can donate here if you like.

“More than 120,000 people live with Parkinson’s in Canada, a number expected to grow significantly in the coming years. At Parkinson Canada, people with Parkinson’s are at the centre of everything we do. Parkinson Canada funds critical research, provides information and support, increases awareness and advocates for improved healthcare outcomes for people with Parkinson’s across Canada. With the support of our sponsors, partners and the Parkinson’s community, we continue to invest in research dedicated to finding a cure and improving the quality of life for all people affected by Parkinson’s.”

The route was about 65 km and the day was gorgeous. There was sunshine and temperatures starting out at about 10 degrees and ending at about 15. There were also hills, but rolling hills mostly, so fine. And wind. The wind was less fine.

We regrouped for the final ride into Stratford and our highlight of the day was riding into the park, complete with trumpets and a fanfare. Thanks Mary, Larry, and Phil for the welcome!

Video of our arrival at the park, with a very Stratford welcome and a trumpet fanfare!

man sitting beside bicycle Winnie’s thoughts on cycling and distance
cycling · fitness

Winnie’s thoughts on cycling and distance

Sam BLeave a comment

I rode about 40 miles the other day. That used to be a shortish ride.

Today it was, then suddenly, it wasn’t. I got too hungry & hadn’t packed any reasonable amount of food. I had a cookie, but somehow, that just wasn’t going to take care of things. So I stopped at the grocery store after calling my husband & sister to come along & rescue me, along with stuff for a very early dinner. I’m not sure why I couldn’t get this right; it’s not all that hard. I travel with a medium-sized Camelback, which helps me drink enough, and has plenty of room for nuts (and cookies) and, if I expect to be out at a regular mealtime, a peanut butter sandwich or something like it. And perhaps a nice sparkling water. 

Right now I am trying to get back to longer rides of 60 miles or more. We are seriously considering two different tours next spring/summer: a couple of weeks exploring Japan, probably free-form, mostly organized by a friend who has been there several times; and/or, a ride along what Adventure Cycling calls The Transamerica Trail. That one could be quite a challenge. Although I have ridden the northern cross-continent route and the southern one offered by Adventure Cycling, I have chosen not to ride this one. I still don’t want to ride the whole thing. Why? Well, up until recently, it was because I didn’t want to take on the winds, mostly in Kansas, and because I am frankly scared of the dogs in eastern Kentucky. The winds on that open prairie state are almost constant, but can change directions quite a bit. I am small, my bike is light; my bike touring doesn’t include camping, so I don’t need to carry all that equipment. I have already experienced winds strong enough to push me a foot or more from where I thought I was riding, and in one case, 90 degrees from where I’d been heading. I just don’t want a sudden gust to come along and send me out into the traffic lane. I have ridden in Kansas, loved it in many ways, but all the way across? Nope.

The dogs are notorious among touring cyclists. There’s an area where there seem to be no restrictions on keeping them behind a fence, and they act as if they’ve been bred from Prohibition-era dogs that were schooled to keep the inspectors at a good distance from the stills hidden in the Appalachian hills. Bloggers write of using horns, water sprays from bottles, shouting, bear spray (but what if the wind is heading your way???), getting off & putting the bike between you & the dog (but if there’s more than one dog…). Anyway, I choose not to take that one on. I have ridden in western Kentucky. It’s lovely.

There was one other concern. The pass across the Rocky Mountains is high. Over 11,000 feet. I have ridden up Haleakala on Maui, a bit over 10,000 feet, and I really feel it when I get above about 8500 feet. How can all these people make it across? Why do none of them even talk about the reduced oxygen?

I read lots & lots of journals on crazyguyonabike.com. I finally realized: they spend a week or two on the ascent. I do the beach-to-summit in one day on Haleakala. Oh. Maybe I could do it. So we are seriously considering giving it a try. We would ride from somewhere in Oregon (Coast? Bend? Doesn’t matter much; we’ve ridden both those areas quite a bit) and finish in Pueblo, Colorado, where the land flattens & becomes the Great Plains.

Which explains why I need to remember my peanut butter sandwich on my longer rides starting now.

Bio: I am a lifelong Californian. My mother and father were not born here but moved to the state as small children. I have two grown daughters and five wonderful grandchildren. I spent my working life working at, and eventually running, the family insurance business. My father had introduced many employee benefits – sabbatical starting in 1970, optional four-day work week in 1972, elimination of all official work time rules in 1974. Adults like to be treated as adults, and people tended to stay a long time, so it was a very pleasant working environment with key elements of trust and respect. I also served on a couple of independent school boards, one a strong academic school serving grades 6-12, one a school designed to start helping city kids who had suffered the ongoing effects of racism & poverty to find opportunities they might not as easily discover without support. I live at a Lifetime Care Community where I serve on the finance committee and chair the sustainability committee. I also plan to join the newly formed fitness committee. And for fun, I have ridden my bicycle across North America. Twice.

fitness

Bike to Work Day

Diane HarperLeave a comment

Or is it? I was sure I had seen a post about saying it was, but can’t find it now. No matter: I rode to work anyway, for the first time in over a year.

It’s the beginning of fall, and a perfect time to ride. No heat, no bugs, and the leaves are just starting to turn where I live.

A woman cycles along a path with golden leaves on the nearby grass. She is wearing a backpack. Does it contain her lunch, computer, or maybe a change of clothes for the office?

Now that one little “day” has me back on my bike, I am planning to “ride the thermometer down” so that I can be sure to do International Winter Bike to Work Day on February 12, 2027.

A small painting of a shiny gold star Go Team 2026: Forge Ahead, Pivot, Restart!
advice · fitness · Go Team · goals · habits · motivation · self care

Go Team 2026: Forge Ahead, Pivot, Restart!

Christine HenneburyLeave a comment

Hey Team,

Here’s your semi-regular reminder that you are the boss of you.

Soooooo, it is up to you how to proceed with your plans. 

If your current plans feel good and you are getting where you want to go, then forge ahead. 

I mean, it’s good to check in every now and then but you are under no obligation to examine every single detail of your fitness plans over and over. 

And you certainly don’t have to keep changing them to match trends or to prove a point. 

Basically, if your current plan is working for you then… FORGE AHEAD!

But what about if your plan sort of works but there are stil rough spots, friction, and/or you often find it hard to get going.

In that case, it may be time to make a few changes.

You may want to switch up your plans a bit, change the exercises you’re doing, find some company, take on a different challenge, put in some extra effort or maybe dial things back a bit. 

Basically, if your initial plan is getting on your nerves you don’t have to keep frustrating yourself (and you definitely shouldn’t be hard on yourself), instead, you can… PIVOT!

But what about if you started out strong but your enthusiasm waned? 

Or if you hated your plan from step one?

Or if you love the plan but life got in the way and now you just can’t?

Or if your plan worked when you made it but then your schedule changed?

Well, in that case, the only thing you *can’t* do is be mean to yourself about it. (Ok, I guess you can but I will give you a stern look about being mean to my friend.)

After all, finding a fitness plan that works for you isn’t about doing the perfect thing as your perfect self on your most perfect day.

Instead, it’s is about finding ways to keep doing things that you want to do (or achieving things that you want to achieve) so it only makes to make your plans appeal to the most important person in the equation – YOU.

Basically, if you aren’t doing the things you want/need to be doing then change your plans and …RESTART.

And yes, I know there is great value in starting something new on a significant date (New Years, your birthday, September 1) but there is also value in starting wherever and whenever you happen to be. 

(In fact, with a little imagination you can turn anything into a significant date. If nothing occurs to you, feel free to post in the comments and I’ll wrangle any ordinary day into an auspicious occasion for restarting you project.)

So, Team, the key information here is that it is ok for you to do the things you want to do, in the way you want to do them, on a schedule that works for you.

You can work hard or proceed gently or do anything in between. As long as you match your expectations to your efforts, your intensity is up to you.

You can have a strict schedule or something a bit more loose and responsive to your day to day plans. As long as it works for you, it’s a good way to proceed.

Basically, as I said at the beginning, you are the boss of you.

AND your needs are the most important factors in your fitness plans. 

So, whether we’re going to forge ahead, pivot, or restart, let’s do all what we need to do to help us stick with the things that help us feel the way we want to feel. 

Oh, and please collect your gold star for your efforts below.

Go Team Us!

colorful paint set with brush on numbered canvas Sam moves a post to the trash after learning that the expert quoted was an AI generated hoax
blog · blogging · fitness

Sam moves a post to the trash after learning that the expert quoted was an AI generated hoax

Sam B2 Comments

We get a lot of email here at Fit is a Feminist Issue mostly from people who are offering advertising or to write sponsored posts that contain product links. If I reply, I say no, but mostly I ignore these offers.

Today I got a different sort of email telling me that one of experts quoted in one of our posts, a Dr. Eleni Nicolaou of Davincified, is actually not a person but an AI generated persona, a hoax.

A news outlet called Press Gazette reported that Dr Eleni Nicolaon was found to be an AI generated persona, tricking various publications into being featured as an expert. The persona was featured in dozens of articles and media outlets and Press Gazette’s exposé also explains how fabricated experts are used to secure links to commercial websites, in case you were wondering why anyone would bother to do this. I wondered.

See Prominent art therapist quoted by Vice, Forbes and others is AI-generated.

“Dr Nicolaou, who purports to be an expert in residence for paint-by-numbers kit selling website Davincified, claims to be an art therapist from Cyprus – but there is no sign of her practice online.

Instead, in her various online profiles on Facebook and Linkedin, everything links back to her profile on Davincified. ‘Dr Nicolaou’ did not respond to requests to verify her identity by email or sent via social media.

She has opined on everything from low-effort self-care (on Forbes) to how to retire (Parade) to ‘crying therapy’ (Glamour) and which colour to paint your wall to calm your dog (Vice).”

I was quoting Dr. Eleni Nicolaon on the Sweish tradition of “Fredagsmys” or “cozy Fridays.”

Here’s my two cents on the cozy Friday tradition, from the now deleted blog post: “While I am a big believer (for me, I know it’s not best for everyone) in working when I’m working and taking weekends off, and I like the idea of rituals to mark transitions, this sounds too cozy for me. What am I doing this Friday? Going into the big city for dinner with friends and a concert. Saturday I’ll ride my bike and go to a play. Sunday might be anti-gravity restorative yoga. There will definitely be dog walks. Barring an emergency on campus, there’ll be no work work, though there will be some cleaning and housework. Maybe what this tells me is that I don’t need help shifting into weekend mode. Weekend mode comes pretty naturally. I think if I could pick one summer Friday ritual it might be an after work bike ride and a backyard BBQ with friends after. How about you? What do you think of the cozy Friday idea?“

The article I quoted was Feeling Burned Out by Friday? Why “Fredagsmys” Is the Cozy Swedish Ritual Everyone’s Embracing on the Real Simple website.

I’ve taken my Cozy Friday piece down but the Real Simple article which lists Eleni Nicolaon as “PhD, art therapist and creative wellness coach at Davincified” is still standing.

So we’re doing our best to keep comercial ad-directed content off the blog-there are no sponsored blog posts here–I’ve learned that we’ll need to be more careful quoting from other websites. As far as we can tell Dr. Eleni Nicolaon isn’t real. But the people behind her trying to make money from traffic directed to the Davincified website certianly are.

Apologies.


person holding whiteboard Small, Weird, and Good: A #ThreeGoodThings Round-Up for World Gratitude Day
fitness

Small, Weird, and Good: A #ThreeGoodThings Round-Up for World Gratitude Day

Sam B1 Comment

World Gratitude Day is September 21st, and so instead of a month in review, here’s a different kind of round-up: a look back at what this blog has had to say about gratitude and #threegoodthings.

Where the #ThreeGoodThings habit started. Sam’s version of the daily practice goes back to a rough November, when she wrote about making a conscious effort to acknowledge gratitude, sharing personal examples alongside research on what noticing good things actually does for mental and physical health. A few weeks later, Catherine turned the same impulse into a group project, inviting the blog’s contributors to rewrite a Julie Andrews classic verse by verse in these are a few of our favorite things — proof that gratitude doesn’t have to be solemn or serious.

Why bother, and does it work? Cate took the research question seriously in her post is there a relationship between gratitude and health?, digging into the evidence that a regular practice does something measurable, partly through motivation and partly through the social connection it builds. Elan comes at gratitude sideways, through appreciation for other people and other things: Elan’s in praise of rec sports volunteers is a thank-you to the unpaid labour that makes community sport possible, and her later post on grace and gratitude in mindful eating reworks the old habit of saying grace before a meal into something more reflective and less doctrinal.

#ThreeGoodThings, the practice itself. By 2022, Sam had folded the daily habit into her recovery from knee replacement surgery in three good things: the fit feminist edition, using it to notice weekly milestones instead of daily ones and to push back against the seasonal slump. The following November brought happy Planksgiving, which links gratitude season to the blog’s long-running plank challenge and confirms the #ThreeGoodThings habit was, by then, just part of how Sam moves through the fall. A year after that, she made the case for spreading it further in share your #3GoodThings: join the movement, noting that the habit had stuck for years and had already caught on with friends and fellow bloggers.

Bringing it up to now. Last summer, gratitude got tested rather than celebrated: gremlins? Sam’s weekend with six weirdly small, bad things catalogues a run of minor technical disasters and still lands on “there were also lots of good things too” — a good demonstration that the practice can hold both at once. Then, on the day itself last year, Sam marked Happy World Gratitude Day with a version of the daily list — a song that gets stuck in her head every September 21st, a bike ride with friends, a walk through Rockwood Conservation with her daughter and the dog. And Sam’s three good things, the coccoon edition finds three good things in a restorative yoga pose, a hard trip to Montreal, and a Duolingo streak — which is to say, in the small stuff, same as always.

The practice, explained. Most recently, Elan turned interviewer for positive is practice: Sam’s 3 good things, asking Sam directly why she’s kept posting daily good things for six years running. Sam traces it back to that same 2020 November post, describes how it went from a seasonal habit to a year-round one, and Elan connects it to a Hidden Brain episode on negativity bias and “gain-framing” — the idea that we’re wired to dwell on what went wrong and have to work at noticing what went right. Sam is candid about the limits of the practice, too: she also posts bad news and rejections, worries about seeming like it’s “all good things all the time,” and admits she’s skipped days when things were too bleak. But mostly, the good things are just simple and still real: light on the water on a canoe trip, a hummingbird, loons, hot tea and cookies. As she puts it, “the world is a beautiful place.”

So: Happy World Gratitude Day. What are your three good things today?

This round-up was assembled by Claude with prompts from Sam and edited by Sam. If you spot any errors, let us know.

fitness · running · training

Tracy’s 5K, a year in the making

Tracy I3 Comments
Image description: cap, sunglasses, and a race bib for the Constantine Yorkville Run that says “TRACY 793” on it.

A year ago I was walking to the Y on a Sunday morning and found I couldn’t cross Bay street because 1000 runners had just started the Constantine Yorkville 5K. No one could cross until the starting crowd passed by and thinned out. By the time I found a spot to cross the street some blocks down the way, I had resolved to prepare myself to run that very race a year hence.

Which brings me to yesterday—Sunday, September 20, 2026. Race day.

I woke up excited. It’s been years since I’ve done any sort of event and it felt good to be back at it. If motivated me to train with purpose and consistency for the past few months. As a result, I felt ready. I had also let go of any particular expectations. My plan was to do 10-1 intervals and if I felt good enough, skip the walks. If I felt I needed them, do them. With that and my recent training times, I figured I would probably cross the finish line between 35-40 minutes after I started. 37:00 seemed realistic. The weather was also perfect, with no rain, no hot sun, and an air temperature of about 14 degrees C. Ideal for running.

When I got to the starting area and found the green corral I was assigned to based on my estimated finishing time, I remembered why events are fun. The buzz at the beginning is really energizing. It’s been a long time since I did an event by myself. In recent years I’d always signed up Anita and/or some further subset of our London RunFam group (Julie, Ed, Pat and Kevin). But regardless, there is camaraderie at the starting line. This event has about 1000 participants, so the air is electric. I also had Diane cheering me on just past the start and again just before I crossed the finish line.

As my strategy, I decided to fall in behind the 35 minute pacer, knowing that 7:00 per kilometer would be a bit beyond my 5K pace but not by too much. I decided if I could keep him in sight for the first half that would help me stay on pace my slightly slower overall goal.

I felt good enough after the first 10 minute interval to skip the walk. I decided at that time that I would take a one-minute walk at the halfway point instead, then run the rest of the way. After that walk, the 35 minute pacer was no longer in clear sight. That was okay with me because I was in a rhythm that felt good. I kept remembering the constant advice from Nike Run Club Coach Bennett to enjoy yourself on the run. And I was truly enjoying myself. I was even smiling.

My watch was still set to 10-1s, but I didn’t feel the need for any other walks after my minute at the halfway mark. My mind tried to tell me I did need it. But with less than 2K to go I told myself to keep running, even if I needed to roll back the pace a bit.

Finally, I cruised around the last corner and could see the finish line up ahead about 500m. I kept my pace steady and then chose a spot up ahead where I would pick up the pace for a strong finish. As i approached that spot I could see Diane up ahead cheering me towards the finish line. I felt strong and pleased with my run.

Official chip time: 36:40, which is 20 seconds less than my estimated 37:00.

And I raised over $500 for my chosen charity, Sea Paws Rescue. thank you to everyone who donated for helping support this amazing organization.

All in all a great 5K that made me feel good and wanting to get faster. Having a goal race motivated me to get back to regular running, with weekly speed work, a tempo run each week, and a longer run every Sunday. I like that routine and plan to add swimming in the upcoming months. I’m also going to seek out another 5K. Next goal: 35:00 minutes!

Image description: Head shot of a grey-haired woman (Tracy) smiling, wearing a ball cap, sunglasses, and a tank, holding up a finishers’ medal that says Constantine Yorkville 2026.
a goose with beak open. Silly Sunday: sage advice from animals
fitness · mindfulness

Silly Sunday: sage advice from animals

catherine wLeave a comment

I’m a sucker for animal memes. I mean, aren’t we all? This week I happened on a FB page (this one) with familiar-yet-new-feeling animal advice for getting through life, or the next meeting, or the next minute. I think we can all use this from time to time. So herewith life coaching from domestic animals.

First, let’s hear from the sheep on getting through difficult days.

You don't need to feel inspired; rather just let yourself get through things without throwing yourself into the hedge.
You don’t need to feel inspired; rather just let yourself get through things without throwing yourself into the hedge.
Let stubbornness help; spite can carry you surprisingly far at times.
Let stubbornness help; spite can carry you surprisingly far at times.

The cow is here to remind you that you don’t have to do everything now, or all the time.

Some things can wait; the field will still be here tomorrow.
Some things can wait; the field will still be here tomorrow.
Also, you needn't keep chewing on (or ruminating, if you will) on the same thought. The cow knows from this.
Also, you needn’t keep chewing on (or ruminating, if you will) on the same thought. The cow knows from this.

And finally, the goose has things to say to all of us.

Carry on, and honk aggressively if it helps.
Carry on, and honk aggressively if it helps.

Happy Sunday to all of you!

Nat’s 2 year Strava streak
fitness · Sat with Nat · trackers

Nat’s 2 year Strava streak

natalieh (she/her)1 Comment

My watch beeped with a ba-bing! My walk with Lucy had just posted to Strava and the notification read “You reached a 2 year streak!”

A screenshot of my Strava feed showing my morning walk with Lucy on Sep 7

I guess that means two years of having a smart watch. My love of my watch’s data gathering and analytics ebbs and flows.

I value the heart rate monitoring. I’m annoyed by the calculated secondary measures as well as the word soup “analysis” both Strava and Apple Health provide.

A screenshot of my September Strava calendar showing 104 weeks of tracking and 1,225 activities

I do appreciate the effortless logging of steps, breathing rates, hours of sleep – as well as the swimming, cycling and strength training tracking.

Since all of that requires no additional effort from me, I have reliable data and am able to analyze my own trends, thank you very much.

Ignore the sleep analysis

Aside from telling me how long I slept, and even that is suspect, I want to find a way to turn off the sleep narrative.

I know what time I went to bed, that I fell asleep quickly, or not, if I was awake for long periods and when I got up.

I absolutely despise the chastising about what time I went to bed. Worse, the tone about my “awake time”, as though it is something I can directly control is annoying.

A graph of my sleep score on a given night. The text reads “Your recent score was a 77 due to the number of times you woke up.”

I wake up at night, every night. Hot flashes, sleep apnea and toilet breaks. It’s my normal. I’m looking for variations from that norm, not a measure against a made up goal of not waking up.

There are reports of people going to their doctor with their smart watch sleep analysis because they think something is wrong.

There is no magic REM, deep sleep or core number to hit. Plus these are calculated and derived from other metrics. Having been to a couple of sleep clinics, I can tell you that the number of sensors required to truly analyze your sleep cycles is staggering.

Aggregate numbers are impressive!

1,225 activities in 2 years means I’m recording, on average, one or two activities a day. This is the active lifestyle I’m looking for.

While I strive for 2 to 3 activities a day, there are some with none and that is ok. My goal is over my lifetime, not 1 day or even a week.

In early June I drove down to New Brunswick and back. A solid 5 days of not doing much other than driving or resting and I’m ok with that.

Celebrate!

So here’s to 2 years of reliable metrics. Yay!!! It’s important to take a moment when you accomplish something.

This or that in white letters on an orange background. Easy or intense? Short or long? Distance or time? Science says… lots of things
fitness · Science

Easy or intense? Short or long? Distance or time? Science says… lots of things

catherine w1 Comment

Every day we are bombarded with new advice on how to dial in our exercise regimen for optimal efficiency. This advice include things like exercise snacks, short duration workouts, combining strength with cardio, not worrying about cardio but making sure to get the strength workouts in, and for the love of all that’s holy, don’t forget to balance on one foot 4–5 times a week!

Yes, there’s new-new research coming out, but honestly, I think we don’t know exactly what sorts of movements are best for us, other than the fact that movement itself is good.

So, in honor of throwback science, here’s a post I wrote two years ago, comparing measured steps counts vs. measured-time workouts. Check it out, and then do whatever works for you.

-catherine

Steps or time: Science says either. I thought so.