fitness · habits

Training for stamina and resilience in a crisis

On Saturday I did a zoom yoga teacher training workshop on “Teaching in Uncertain Times”. It focused on how to teach and incorporate meditation into yoga classes. I don’t teach yoga and I’m not training to become a yoga teacher. But, I teach philosophy students who are suffering mightily right now. They are afraid, confused, out of sync, frustrated with themselves and with the situation they’re in, and really in need of help. I turned to this workshop in the hopes of finding something to give them, something to help their suffering and unhappiness.

Here was my pre-workshop idea: I’ve done meditation in yoga classes and often found it promoted greater clarity and feelings of peacefulness. Maybe I can run some optional online meditation classes for my students. Also, there’s a contemplative pedagogy group on my campus that’s working on scheduling weekly meditations classes for my university community. I should help them by pitching in and running a class. How hard can it be?

Yeah. that’s a good question. I was about to get the answer.

In the first five minutes of the workshop, teacher Alex (from my local studio Artemis) told us that meditation is about building emotional stamina and resilience. It’s true that we experience peace and relaxation sometimes from meditation, but that’s not what it’s for. Meditation helps us fortify and stabilize ourselves by building stamina and resilience.

Oh. So meditation is a training program that develops and requires strength and endurance. Yes, that makes sense. And it changes everything, at least relative to my pre-workshop idea.

It means that, if I want to teach meditation to my students, I need to get in meditation shape first. I’ve got to get my meditation training program going, and develop some stamina and familiarity and endurance and perspective about this practice. And I’m nowhere near that place with respect to my own meditation right now. Okay then.

But I learned something else from the workshop (which had lots more guidance in the ensuing 55 minutes).

I learned that I already know something about building strength and endurance from training in cycling and writing a dissertation. I’ve spent a lot of time developing stamina and resilience in movement. This is very familiar to me, and it’s very familiar to you as well, dear readers. We can all draw on the resources we’ve got from our devotion, our struggles, our dabbling, and our daily encounters with the movements and physical activities we love (and don’t).

For me, applying those resources to strategies and plans and practices for moving through this pandemic period (which will end, as everything does) involves putting in place a meditation training program, as it were. Training programs aren’t glamorous, and they aren’t even necessarily fun (although the experiences of doing them can include some fun). That’s not what they’re for.

Training helps us develop the skills and strength and stamina to get through big events, long runs, and endurance races. It also helps us get out of bed, make breakfast, be a resource for others, and keep going.

I’m working on my own meditation practice for now, in preparation for helping my students experience what it’s like to sit and focus on the present.

This week, our bloggers will be sharing some of their insights and lessons learned from their own endurance and strength training activities in a group post. Stay tuned.

What sorts of practices are you developing now to help you with strength and endurance during these times? I’d love to hear from you.

fitness

Some Things That Make Me Happy

There are so many emotions to be had during a pandemic. I don’t have a way of quantifying it, in comparison to other people, but my hunch is that I am a person who absorbs more emotions floating around me, than the average. I am good at keeping things in perspective. I count the things I am grateful for. But even when I am aware of all of the things that I am fortunate to have, sometimes I feel overwhelmed by the emotional overload. Particularly in a time of great uncertainty.

One thing that is causing me stress these days, is all the rules about exercise (outside). I have been going for short jogs outside, typically early in the morning. It is fairly easy to stay 6 feet away from people, and as a rule-follower, I am very careful to ensure that I am staying far away, even if it means I have to go into the road or on the grass and wait until a less mindful person passes. Even though I know I am acting within the rules, I am stressed that someone is going to tell me I can’t continue doing what I am doing. It’s insignificant to other stresses people might be experiencing (say, by health care workers, grocery clerks, people with Covid-19 symptoms, or those living alone, who don’t have good support), but it’s the type of thing that causes me stress. Those jogs, once or twice a week, significantly improve my mental health. I like to keep my mental health in good order!

Also, when I do go outside, things are strange. It is quieter than usual. People are keeping 6 feet apart, for the most part, but also diverting their eyes. I think people are afraid that if they look at each other, they will be drawn closer physically. We Torontonians are not used to feeling uncertain about our freedom to move about. It’s a weird feeling, knowing that this freedom of movement is restricted, even if it’s for our own benefit. I mentioned on my personal Facebook page, the other day, that I feel as though I am in an episode of Black Mirror. I’m walking or running on eerily quiet streets. Neighbours are blank eyed. A team of enforcement officers suddenly come out of the bushes and apprehend me for walking about in the daylight. How will this episode end..

With all those emotions and sense of weirdness, I count on things that make me happy. Balance things out. Currently those things are, in no particular order:

  1. Movement. Whether it’s a jog, a virtual Zoom workout or Facebook Live Yoga, movement clears up the clog of emotions that feel stagnant in my body.
  2. My husband. Gavin and I have been together over 5 years. Married since June. I am lucky to have him as the one person I’m allowed to be within 6 feet of. He enjoys my cooking, my jokes, my handholds, and he tolerates my occasional grumpiness. He is funny, uplifting, when he’s not tired :), hard working and smart.
  3. Dog cuddles. My dogs are the cutest of course. Miggy gives the best cuddles. Barley likes to lick my face. Everyone else thinks it’s gross that I let him lick my face. Oh well, I love it. They are little, reactive, shits on their walks outside, but at least they give us a reason to be allowed to walk outside!
  4. Food. I’ve always loved food, making it, thinking about what I will eat next, being satisfied with what I’ve made, trying out something new, enjoying the predictability of something I’ve made a thousand times before.
  5. Coffee. Yes, it’s a food. But it deserves its own category. It’s the first thing I want when I wake up. I am drinking way more coffee at home than I did when I was working outside the home. And I enjoy every cup. My jam are freshly ground, good coffee from local roasters. I’m not a snob about it, it’s just what I like. Coffee is like a little escape in a cup if I savour it properly.
  6. Zoom calls with friends and family. Technology that allows me to connect with the people I love, makes me happy.
  7. Coffee check-ins with my work team. We had our first call the other day, where I was live on camera. I didn’t expect to be live on camera at first, but then it made me laugh and lightened my mood. It’s nice to chat with my boss and colleague, in a lighthearted way, and see them on camera.
A picture of spelt bagels, Nicole made recently.

What makes you happy these days, dear readers?

Nicole Plotkin is trying to focus on happy things today. Also, she wishes there were more testing of EVERYONE for Covid-19 antibodies.

body image · covid19 · diets · fat · normative bodies · weight loss · weight stigma

The “covid 19” isn’t funny, it’s fat shaming and fat phobic

I wasn’t going to blog about this because when I mentioned it on my FB timeline, more than one person commented something along the lines of “people have different senses of humour and we all need outlets in these difficult times.” But if there is one thing that I can’t stand, it’s “jokes” about self-isolation weight gain. Isolation / shelter-in-place weight gain (“the covid 19,” riffing off of the “freshman 15”) has become a hot topic, as people are confined to their homes, possibly moving less and eating more, routines thrown off. There are articles about how to prevent it (with the usual advice, like all the usual advice). There are even quarantine diets.

That’s all fat phobic, fat-shaming, perpetuating harmful diet culture, and triggering for people recovering or recovered from or in the throes of eating disorders. They buy into harmful social ideologies that vilify fat and weight gain.

Jokes and memes take it to another level. They take it seriously as a thing, even a thing to fear. And they make light at the same time. The “humourous” edge makes it more difficult to take issue.

If you don’t find them funny, you are dismissed yet again as a feminist killjoy. Sometimes reprimanded for wanting to deprive others of their sense of humour (the old “just scroll past” rejoinder).

This Allure article, “Can I Socially Distance Myself from These Terrible Jokes about Gaining Weight While in Quarantine?” does a great job of explaining the harm. The most obvious issue is that “gaining weight is framed as an inherently bad thing–an idea that steeped in fat phobia.” When we frame weight gain as a bad consequence of being in quarantine, self-isolation, or shelter-in-place, we add a further layer onto an already difficult situation that calls for kindness to ourselves, not judgment and self-flagellation.

That kind of thinking can drive people into diet mode, or trigger feelings of self-loathing that come up in chronic dieters or people with eating disorders. As if living in isolation during a global pandemic isn’t challenging enough, bringing with it all sorts of fears grounded in the rapid pace at which our lives have changed, coupled with uncertainty about what awaits us in the future, how long we are going to need to live this way, in this shrunken version of our previous lives.

We do not need another demon. We do not need to shame ourselves for wanting treats. And we do not need to shame ourselves for gaining weight. We are trying to survive an unprecedented global situation. Surely that is task enough right now?

I am well aware that people have different senses of humour. And that people need occasions to laugh in the midst of this pandemic. I am also well aware that some jokes perpetuate social harm. Racist and sexist jokes do that. And jokes about the covid 19 do too. They are fat phobic and shaming. I’m sure we can find other things to joke about and lift our spirits.

Image description: Pie chart of “Things I’ve Learned i the last few weeks,” with the 3/4 of the chart taken up with “I fucking love touching my face.”
Image description: White mug with black printing on it in bold, made to look like a broken mirror, and says “I don’t like this episode of Black Mirror.”
blog · blogging · fitness · top ten

Top Ten Posts in March, #ICYMI

I am having a hard time believing that some of these posts were written just a month ago. March has felt years long.

The most read post in March wasn’t even about Covid-19! Imagine that. It was Catherine’s post about early mornings.

The persistent demands of early morning self-care

Sunrise and mountains, Photo by Cristina Gottardi on Unsplash.

But number two is when the Covid-19 posts begin, with Cate wondering about a feminist response to the pandemic. (Was it even a pandemic then? I don’t remember. It’s all a blur.) Is there a feminist response to Covid19?

The third most read post of the month was about stress eating in the time of Covid-19. Thanks to guest blogger Megan Dean for Stress eating in the time of Covid-19.

Prioritizing your mental fitness was the fourth most read post of the month. Thanks Martha for that important reminder.

Cate had more excellent advice, this time about working from home, something she’s a pro at. See I’ve worked at home for 25 years: my (unorthodox) insights. That was the fifth most read post of the month. I can say I’ve reread it a few times!

And sixth, Cate’s everlasting still menstruating post!

Seventh was Catherine’s very funny rant about bad exercise advice from Livestrong.

Catherine’s more serious post about not changing everything was our eighth most read post in March.

Everything is changing, against blurry white and dark green background.
Everything is changing.


5 great things about Zoom online yoga class
was the 9th most read post of the month. Thanks Catherine!


8 Lessons for Living with Uncertainty
by Marjorie Rose was the post that taught me the most this month. Thanks! It was the 10th most read post this month.




birthday · family · fitness

Happy Birthday Mallory!

Happy birthday cupcakes!

My daughter Mallory, herself a fit feminist, has blogged here a few times.

Mallory Goes Thanksgiving Canoeing

Using “Carrot” to Earn Fitness Rewards 

Six Things I Learned on my Six-Week Bike Tour 

Our Algonquin Canoe Trip

My (Accidental) Barefoot Triathlon

Today is her birthday. She’s turning 28 years old. That strikes me as unbelievable. Some days I still feel like I’m 28! I’ve written lots about making fitness part of my family life and Mallory is a big part of that story.

She does some things that have never really been part of my life–swimming and rock climbing, for example. Together we both love camping and cycling. She’s also an intrepid outdoor adventurer, having done lots of solo tramping, in New Zealand, and winter camping, here in Ontario. I’m in awe of those things.

Thanks to covid-19 we’re not together physically for her birthday. And we aren’t camping or biking or rock climbing or swimming. Instead, we are physically distancing. We’re doing our part to flatten the curve. We’ll save the real party for later but today we’ll chat on Zoom, and have cakes in separate houses and separate cities.

I’ve been annoyed lately at the all people posting about how what we are being asked to do is simple and easy, just stay home and watch Netflix. But being apart from your children–even if they’re adults–on birthdays isn’t easy. Even a few weeks ago we were all talking about going away together for the weekend.

These are pictures from just a few of our adventures together. There will be more.

Happy Birthday Mallory!

fitness

Self care for mental health in a pandemic

A couple of weeks ago I wrote about looking after your mental health and well being during the pandemic. Since I work a lot in the area of mental health wellness and policy, I try to live the practices I learn about to manage everyday stress.

One of the things I have been sharing with friends is the need to grieve the loss. Our way of life has changed, and most likely, permanently. What happens in the next few months and after that is anyone’s guess. Some people may find Elisabeth Kubler-Ross’s stages of grief – denial, anger, bargaining, depression, and acceptance — a useful way to process all the feelings.  Also, regardless of how I have listed them here, it’s not a linear process.

javardh-FL6rma2jePU-unsplash

The pandemic, though, is not everyday stress even if we are feeling it every day. I thought you might be interested in some of the things government agencies in Canada and elsewhere are offering to help. I’m quite glad to see the variety of material as we have had to deal with a lot of stigma when it comes to mental health and illness.

The relative openness about mental well being is a positive thing we should recognize and is an important part of the WHO’s recent updates. Their focus these days is on emphasizing that physical distancing does not mean social isolation. They also recognize the importance of building psychological resilience. I hope some of the links that follow are helpful to you.

The public health system in England has come up with 14 things you can use to protect your mental health.  Here’s a super-condensed version:

  • Consider how to connect with others
  • Help and support others
  • Talk about your worries
  • Look after your physical wellbeing
  • Try to manage difficult feelings
  • Manage your media and information intake
  • Get the facts
  • Think about your new daily routine
  • Do things you enjoy
  • Set goals
  • Keep your mind active
  • Take time to relax and focus on the present

For the science-minded among the readers, here’s an interesting article looking at what we have learned from past epidemics. The authors focus on what we can do better going forward and why we need to also apply psychological first aid when working with people in our communities during this time. The article considers the impact on providers as well as people in the community. They write:

The outbreak of pandemics has a potential impact on the existing illnesses, causes distress among caretakers, and affected persons and leads to an onset of mental symptoms among the young or old, which is possibly related to the interplay of mental disorders and immunity. In order to avoid the mental health effects of the COVID-19 infection, people need to avoid excessive exposure to COVID-19 media coverages, maintain a healthy diet and positive lifestyle, and reach out to others for comfort and consolation that the situation will soon be contained. Everyone should maintain a sense of positive thinking and hope and take personal or group time to unwind and remind the self that the intense feelings of fear, panic, and anxiety will fade. Additionally, seek information from reputable government sources for information and avoid the spread of erroneous information on the internet.

The Mental Health Commission of Canada has put together a website offering evidence-based information and links from across the country. Their focus is on providing information you can trust: “In times of high anxiety and stress, it’s more important than ever to safeguard your mental wellness. That includes stemming the tide of non-essential information (my emphasis) and paring down your news consumption.”

Another Canadian site comes from the Centre for Addictions and Mental Health. They offer a variety of coping strategies to deal with the stress and anxiety you and others may be feeling. What I liked about the site was their recognition that not all tools will work for everyone equally: “Some might apply to you and some might not – or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.” CAMH also recognizes that a key factor driving ur fear, anxiety and stress is the uncertainty that underpins our lives today with respect to the virus.

I hope you find the material in the selected links helpful. Remember to connect to people you care about, to look after yourself, to take time to focus on the good in your life and to wash your hands and take appropriate precautions. Be well, stay well.

MarthaFitat55 lives and works in St. John’s Newfoundland and Labrador.

femalestrength · feminism · fitness

How My Father Raised a Fit Feminist … Without Intending To

Tomorrow is five years since my father died. Despite the worldwide pandemic in progress (and how irresistible and necessary it is to write about), I’m dedicating today’s words to the ways in which my father shaped my fitness and my feminism.

I’ll start with this: my father was a pretty traditional man. Born in 1942 in Saskatchewan, he was raised in an observant Jewish home. My grandfather, a gentle soul, worked in the department store his father owned. My grandmother was the energetic current the rest of the family plugged into. An artist, mainly a painter, with a few sculptures thrown in for good measure, her métier never took precedence over family. Her studio was in the scary basement. Before she married, she got her Masters in Economics. She got a job at the Bank of Canada. This was the 1930s. When she decided to get married, she burned the sole copy of her Master’s thesis and turned her back economics. She was radical-Kondo long before that craze. She kept up her intellectual curiosity though, always taking my grandfather to classes in philosophy and other light (haha) disciplines.

With a mother like this, my father believed in the intelligence and capacity of women. At the same time, he never took women quite as seriously as men. An intelligent woman always risked sliding over the line into a ball breaker or shrew. He ruled over our household in lordly fashion. As a white man of privilege, he assumed his particularities were the way it should be. He dictated meal times and the precise manner in which we should fold towels, roused us early (even on weekends), doled out allowances to my mother, who held everything together on the home front, which was no small feat with three children (as many families confined together are finding out afresh these days).

Baby Mina (that’s me!) with my parents

While he never questioned my intelligence or right to a career, the only other member of our family whose intelligence he trusted was my youngest brother’s. Still, we take what we can get and my father gave me enough credit for my mind that one of the few things I don’t doubt about myself (in that this-is-how-I-was-raised-DNA-deep-way) is my capacity for thinking. I know that most men are absolutely not smarter than I am. As smart, of course. Smart in different ways, of course. But not smarter. This is one of the cornerstones of my feminism (there were also a lot of strong and smart women in my life—including my mother and my grandmothers). But this is about my father. A profound thank you, Dad.

As for fitness, my father loved to cycle (all geeked out with the dentist-like-mirror attached to his helmet and enough tools and bike bits to rebuild his bike and anyone else’s who happened along). Other people might put titanium screws in their bike to shave off some miniscule amount of weight. My father didn’t care how extravagantly large his bike bag got. He was a rolling bike shop. I rode with him then and still love biking. He recalled us running together, too. He claimed to even remember the day we went to Gibbons Park (in London, Ontario) and I outran him for the first time. Apparently, it was also the last time he ran with me. I wish I remembered that. But I’m happy to have the implanted memory of nascent speed.   

Yet, when I feel his presence now, it’s neither running nor biking, but when I’m cross-country skiing uphill. My family cross-country skied together, but certainly not regularly. The first time my father joined me on a solo ski was the winter after his death. I was climbing out of the Euer Valley (at TDXC in Truckee, CA), my heart punching against my chest like a prisoner in despair, I felt my lips contract into the shape of an O, heard the bubbly intake of saliva through my teeth in the exact way my father did, when he was pushing against a wall of effort (physical, mechanical or mental).  And in the same moment I became aware of thoughts that weren’t mine, that were his, “I can do this.  Hang on a second.  I almost have it.  If I can just …”  As if my brain had been temporarily appropriated by him, but I was aware of the theft and could bear witness to it.  From time to time, his signature intake of concentrated breath still finds me when I’m cross-country skiing.

At the end he chose not to pursue radiation, because it would have impinged on his quality of life more than any extra weeks were worth. The treatment was going to take away his sense of smell and taste (just as a start). He couldn’t bear the idea of losing the revel of his too-early-in-the-morning-for-anyone-else-in-the-house-trying-to-sleep-and-instead-waking-to-the-sound-of-milk-being-steamed cappuccinos. He lived longer than predicted, even if he’d had radiation, and he enjoyed his capps until the last couple of weeks.

Shortly after he died, I developed a passion for macchiattos, which are really just a miniaturized version of a cappucino. I’m not a coffee drinker and never had one of my father’s cappucinos. But once a week now I love the indulgence of that tiny shot of espresso with a dot of foamed milk on top. I have appropriated his pleasure for myself, an homage to his tradition. A pleasure I will savor with immeasurable gusto when I can next go to a coffee shop. Because the thing is, I can’t drink my macchiato takeout. It has to be in the adorable little cup. Ideally, it’s a super charge treat for end of day with my partner before going out with friends. I’m willing to wait for the full experience, on the great day when we are allowed to mingle again.

In the meantime, sending wishes to all for health and a safe physical (but not social) distance.