Month: December 2023

cycling · fitness · Zwift

Sam is getting back to fitness basics on her bike

Sam B1 Comment

Immediately after my knee surgeries my bike focus was mostly about mobility–half pedal rotations, and then full pedal rotations, and getting on and off the bike and unclipping and clipping in with ease. That’s the thing that mattered most.

Next, I worked on being able to ride my bike for 30 minutes, and then 40 minutes, and then an hour at a time. There are lots of slower paced, friendly and supportive, group rides on Zwift. I love the Monday Morning Coffee Club and of course, The Thundering Turtles.

Finally, these past few weeks I’ve started working on bike fitness again. I’ve moved from mobility to casual riding for endurance to actually training. I’ve strapped my heart rate monitor back on. I’m tackling the easiest of the Zwift training plans. The one I’ve started is called “Back to Fitness.” I’m on Week 3.

The two day a week training plan leaves me some days free from group rides which I’ve also been enjoying. But just riding, in a group or with a pace partner, lacks structure. I realized getting fit again will require both time on the bike and some structured training.

Here’s the description of this plan:

“If it’s been a while since you’ve been on the bike, Zwift has a new training plan to get you rolling again. Back to Fitness is a 12-week training plan for anyone looking to jump back into cycling after some time away from the sport.

Co-written by Olympic gold medalists Dani Rowe and Kristin Armstrong, this plan is perfect for those returning to cycling after injury, pregnancy, seasonal time off, or other reasons for inactivity. It starts out with a set of shorter, lighter-effort workouts and builds throughout the 12 weeks.

“Whether you have had a recent hiatus from riding, you’re coming back from an injury, you’re a new mom or you’re ready for some accountability and fitness gains — Back to Fitness has you covered,” Kristin says. “Our 12-week progressive 2-day per week plan will get you back in no time, taking the guesswork out of your day all in under an hour!”“

Here’s the Over-Unders workout I did on Christmas morning!

So far I like the program a lot. The workouts are under 40 minutes and include a 5 min warm up and cool down. They’re tough but doable which is what I need right now. In just a few weeks, I’ve noticed my power is nudging upwards and my cadence is improving. I like the motivational text. It’s supportive and helpful but not too much.

I’m hoping after this I can start one of the Zwift Build Me Up programs, first the Build Me Up lite, and then the regular Build Me Up training program. My FTP in watts used to be, when I was racing regularly pre-knee surgery 180. Now it’s 117. I’ve got some work ahead of me to rebuild fitness.

(What’s FTP? According to Zwift it’s “FTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over a long time, usually between 40 minutes to an hour.”)

I’m excited about riding lots outside next summer and I’m looking forward to making progress on bike fitness through the winter.

Wish me luck!

fitness · holiday fitness · holidays · rest · self care

Making Space 2023: Day 28

Christine Hennebury

I hope that Day 28 finds you with some ease and space in your day.

If not, I hope that you have the energy to create some of both.

Please remember that this making space series is about creating the space that YOU want and need, about doing what makes you feel like yourself. Do what works not what someone says you *should* do.

If you are looking for video suggestions for today, I really like this Yoga for Lazy Days practice from Yoga with Joelle. I’m not really keen on people labelling themselves as lazy but I can get behind declaring a day as a time to be lazy – laid back, relaxed, and at ease.

Image shows the instructor lying on her stomach on a mat on her lawn. She has the upper part of her body raised and is holding herself up on her right forearm.

And for our meditation, let’s give this one by Tara Brach a try. I love the title Arriving in Mindful Presence.

Image description: still image is sunlight on a closeup of golden grasses.

About Making Space 2023:
In December 2020, Fit is a Feminist Issue blogger Martha created a tradition – a series of reminder posts to take good care of ourselves during this last month of the year when it is far too easy to get swept up in your to do list, no matter what you are celebrating or not celebrating. 


In 2021, I started doing daily December reminders with a post called Give Yourself Some Space,  and that’s how the ‘Making Space‘ December tradition began. Throughout December 2021 and 2022, I wrote a short post that included two videos – one for exercise and one for meditation – and a bit of encouragement for you to make space for yourself at this busy time of year. 


These posts are not about cramming more things into your month, they reminding you that there IS a *YOU* who is doing all of the things and that you are worth taking good care of.


Perhaps the things I suggest aren’t what you need at the moment. That’s totally ok. Perhaps you can use something else to create some space, something that will help you feel more relaxed or more in charge of your day. Just do whatever you can to give yourself a little more breathing room.


Personally, I am trying to Finish 2023 Soft so I am putting conscious effort into resting whenever I can. My overjangled nervous system needs a chance to unjangle and that process may look different every day. 


So, some of these posts may be long and some may be short but please know that every single one of them is written with the hope that you can find a little ease in your day, whatever that looks like for you.

fitness

Daily Writing: How I cope with the darkest days

amandalynnstubley1 Comment

This is the time of year when we hear about “Seasonal Affective Disorder” or SAD. SAD is apparently also known as Seasonal or Winter Depression, and I have always wished there was a less depressing-sounding name for the phenomenon of feeling down in winter time.

This year, as we approached the winter solstice, and the shortest day of the year, I took up a practice I had started several years ago, when I realized the approaching darkest days of winter were making me worried. I was anxious about the long, dark days making me feel hopeless. As a way of coping, I started noting down the sunrise and sunset on a sheet of paper on my desk.

As so often happens in life, the simple act of paying attention to a feeling changed it. I found that noticing the length of the day, and noting how it changed, turned my worry into interest, and by the time the shortest day approached, I was kind of excited about it. I also found it pretty fascinating to realize that it is more meaningful (for me, at least) to think of this dark time as a season, rather than a single day. The days get shorter and shorter, the shortest day comes, and then they get longer and longer.

photo of dates in a booklet, starting Dec. 14, 7:47 4:50pm, ending Dec. 20, 7:53 4:53pm

The shortest days of the year are both before and after the solstice, so by the time the winter solstice arrives, we are actually halfway through the dark days. Semantics perhaps, but I have found a lot of relief in that realization.

Last year, when I was surviving a pretty dark time professionally, I made myself a tiny book to record the days in. This year, I have a new job I love, and I was very busy and didn’t make myself a booklet. I thought I might forgo the practice altogether, but relented and found this tiny booklet, where I have been recording sunrise and sunset since November 1st.

Although this year I didn’t have the same need to comfort and reassure myself that the days will soon be longer, the act of recording the times the sun will appear has still been meaningful for me. Noting the passing of time is helping me find work-life balance in my job. I also just love knowing what I am going to do as soon as I sit down at my desk.

I have never been an effective journal-writer, but I do feel good about pragmatic, habitual writing like this. I guess it’s kind of like micro-journaling – is that a thing?

Red berries and green branches on white snow
When did you first feel like an athlete? What do you do to retain this feeling?
fitness

When did you first feel like an athlete? What do you do to retain this feeling?

Nicole P,4 Comments

There was a brief period from about 35 to 49/50 where I truly felt like “an athlete”. It was a revelation to me because from birth to about 30, I was anything but an athlete. Me of the “I hated gym when I was young and I smoked as a tween (shudder)”. Me of the “I almost failed volleyball in Grade 9” and “I couldn’t manage to run a 5K when I was about 27”.

Finishing my first 10k in a chilly run, then my first half marathon in Victoria, BC and my first and second full marathon in Toronto, made me feel like a runner!

Participating in 3 hour spin marathons during the same week I was training for said races, made me feel like an athlete in my mid to late 30s.

Learning how to effectively swing kettlebells and realize I was good at barbell front squats made me feel super strong in my 40s.

Even as recently as 2021, continuing with my regular workout routines, throughout the pandemic, made me feel like an athlete.

Even though I continue with those routines, part of me is starting to feel like less of an athlete.

During my conditioning classes, I am pacing myself more. If I feel my hip flexor protesting after 6 reverse lunges but the workout of the day calls for 8-10, I stop at 6. Does this wisdom make me less of an athlete?

Even though I continue to run dozens of kilometres each week, I haven’t signed up for a race in a long time. Does this make me less of an athlete?

Part of me wants to be more cautious and listen to my perimenopausal rhythms and part of me wants to “be more fierce”. Step it up so I retain my athleticism in the next decade and beyond.

My tattoo on my forearm is of a pair of running shoes inside a heart. This is because exercise has been so vital to my overall mental and physical health in middle age. It has become part of my identity. A part of my identity I cherish and for which I am grateful I am able to enjoy.

So, dear readers, I’m wondering when did you first feel like an athlete? Also, if you have felt that feeling ebb and flow, how have you attempted to give it a boost when it needs it?

Nicole P. lives and works in Toronto with her husband and 2 dogs. Her regular routine occasionally makes her feel like an athlete.
fitness · habits · holiday fitness · holidays · meditation · rest · self care

Making Space 2023: Day 27

Christine Hennebury

Since we are getting to the end of the year, I’m seeing a lot of social media ‘accomplishment’ posts where everyone who had tangible projects this year is listing the things they got done.

If your year didn’t play out like that, please don’t take those to heart.

I’m happy for people who can quantify their experiences like that – or at least can spin things that way- but I’m also proud of those of us who had less tangible, visible accomplishments.

Lots of us, including me, might have spent the year just putting one foot in front of the other. Or learning to stay a little calmer in times of stress. Or stretching just a little before bed. Or helping a friend through difficulties. Or any of a million different things that can’t be measured or that you can’t or don’t want to talk about online.

Your focus on those things doesn’t make you lesser than those with a tangible list. The work you did – for yourself, for your family, for your community – is incredibly valuable and I am proud of you for doing it.

Please continue doing what you can with the resources you have and resting whenever you need or want to.

And here’s a gold star for your efforts- visible, invisible, tangible, intangible, it all matters and you matter.

A gold star made of yellow Christmas lights
This is a photo my husband took a few years back of a gold star made of lights, with strings of coloured lights surrounding it, on a boat in Port de Grave, Newfoundland and Labrador, where they host a Christmas Boat Lighting every year.

In the spirit of putting one foot in front of the other, I’m suggesting a short walking workout to help you make space for yourself today.

This is a 10 Minute High Intensity Walk with Jordan from Bob and Brad. You don’t have to match her intensity unless you want to but I felt like she was good company!

Still image shows a person in exercise clothes mid-step superimposed over a background of purple, pink, and yellow. The title of the video is in white text on the right side of the image.

For our meditation today, I thought we could try another walking meditation. I like how this one A Walking Meditation That Reduces Anxiety from HealthyPlace Mental Health combines the instructions for walking meditations with a bit of practice.

You can just practice with the video or start with the instructions and then do your own waking meditation. (And, of course, you can always do something else entirely. Do what works for you, please!)

Still image shows the instructor sitting at an office desk facing the camera, behind her on her left is a book shelf with a plant and a book called ‘Stop Anxiety’ on a stand.

About Making Space 2023:
In December 2020, Fit is a Feminist Issue blogger Martha created a tradition – a series of reminder posts to take good care of ourselves during this last month of the year when it is far too easy to get swept up in your to do list, no matter what you are celebrating or not celebrating. 


In 2021, I started doing daily December reminders with a post called Give Yourself Some Space,  and that’s how the ‘Making Space‘ December tradition began. Throughout December 2021 and 2022, I wrote a short post that included two videos – one for exercise and one for meditation – and a bit of encouragement for you to make space for yourself at this busy time of year. 


These posts are not about cramming more things into your month, they reminding you that there IS a *YOU* who is doing all of the things and that you are worth taking good care of.


Perhaps the things I suggest aren’t what you need at the moment. That’s totally ok. Perhaps you can use something else to create some space, something that will help you feel more relaxed or more in charge of your day. Just do whatever you can to give yourself a little more breathing room.


Personally, I am trying to Finish 2023 Soft so I am putting conscious effort into resting whenever I can. My overjangled nervous system needs a chance to unjangle and that process may look different every day. 


So, some of these posts may be long and some may be short but please know that every single one of them is written with the hope that you can find a little ease in your day, whatever that looks like for you.

fitness

224 Workouts in 2024

Diane Harper

I love the Facebook group where we track our workouts, training to smash the patriarchy.

I joined the group in 2020, when the goal was to hit 220 workouts. By November that year I had hit 276, and was confident I would hit 300, but then forgot to record the final number anywhere.

In 2021, I hit an astonishing 461 workouts of purposeful movement of at least 20-30 minutes, largely thanks to lunchtime and after work walks since I was working from home. I wrote at the time that 221 workouts “is a body positive and friendly gang, where there is no talk about diets or weight loss, and people define what a workout means to them each day. Some are amazing and some days we count things like ‘I left my house and walked to the store because that is what I could manage today’. Every single one is appreciated for what it is, and celebrated”.

Late 2021 was also when this grumpy eagle going on a stupid little walk for his stupid physical and mental health (#SLWFMMPH) first showed up.

Image: a grumpy-looking eagle stomps through water with the words “Me going on a stupid little daily walk for my stupid physical and mental health” below.

Last year, I was back to the office four days a week so my workouts changed – more cycling, less walking and workout videos. I also stopped meeting up as often to swim with friends. My gang has scattered somewhat and I miss meeting up with them all. Even so, I managed 372.

This year I’m at 392 so far. I’ll make it to 395 for sure, and I am aiming to put in a bit of extra effort so I’ll hit 400.

Image: fireworks with the word 400!

What does all this tell me about my fitness habits?

  • Being active every single day, on average, is now my norm. Retiring is unlikely to change that, except in possibly in the direction of even more movement.
  • Being part of a group is vital for keeping me accountable to myself. I have known this for a long time, which is why I prefer swimming with a master’s club to lane swims on my own. I need a social component for motivation, even when tracking my workouts.
  • Flexibility matters a lot. Allowing myself to count both an amazing long bike ride and a short walk to the store keeps this from being an all-or-nothing proposition that sets me up for failure. As Christine would say, I am allowing myself some grace, so I get a gold star for my efforts no matter how big or small.

My goal for 2024 will be to continue on as I began, finding joy and ease in movement, and maybe getting to meet some lovely people along the way. And stretching!

Image: A four panel cartoon with two black cats talking about the future is and the punchline “please start stretching”. Cartoon is by Luis Coelho of purrin.ink.

What are your fitness goals for 2024? What will you do to maximize your chances of success? I would love to hear about it in the comments.

fitness · habits · holiday fitness · holidays · rest · self care

Making Space 2023: Day 26

Christine Hennebury

As we count down the last few days of 2023, , it might seem like it would be easier to slide along and just hope for the best from the new year.

And maybe that’s what you need right now.

If so, have at it! That might be the best way for you to make space for yourself in your life right now.

But, if you are thinking about sliding along just because it’s easier than trying to carve out some time for you, I hope you’ll reconsider.

I hope you take a few minutes and think about what would feel good for your minds and for your body and do a little bit of that.

I have two suggestions below but really I just want you to find something that works for you.

I just want you to have a little extra space in your life.

With that reminder in place, here are today’s videos:

This Chair Stretch Workout from Caroline Jordan felt pretty good for me and I hope it helps you, too.

Still image shows text reading Chair Stretch Workout on the left and on the right is an image of the instructor in exercise clothing sitting on a chair and doing a leaning stretch with her upper body.

And speaking of feeling pretty good, I enjoyed this cozy 7 minute meditation from K.A.Emmons so hopefully you will too.

About Making Space 2023:


In December 2020, Fit is a Feminist Issue blogger Martha created a tradition – a series of reminder posts to take good care of ourselves during this last month of the year when it is far too easy to get swept up in your to do list, no matter what you are celebrating or not celebrating.


In 2021, I started doing daily December reminders with a post called Give Yourself Some Space,  and that’s how the ‘Making Space‘ December tradition began. Throughout December 2021 and 2022, I wrote a short post that included two videos – one for exercise and one for meditation – and a bit of encouragement for you to make space for yourself at this busy time of year. 


These posts are not about cramming more things into your month, they reminding you that there IS a *YOU* who is doing all of the things and that you are worth taking good care of.


Perhaps the things I suggest aren’t what you need at the moment. That’s totally ok. Perhaps you can use something else to create some space, something that will help you feel more relaxed or more in charge of your day. Just do whatever you can to give yourself a little more breathing room.


Personally, I am trying to Finish 2023 Soft so I am putting conscious effort into resting whenever I can. My overjangled nervous system needs a chance to unjangle and that process may look different every day. 


So, some of these posts may be long and some may be short but please know that every single one of them is written with the hope that you can find a little ease in your day, whatever that looks like for you.

ADHD · fitness · goals · habits · rest · self care

Finishing Soft and Continuing Soft – Christine and the ongoing plan

Christine Hennebury

As I write this, I am sitting on my bed on Christmas night. The last 24 hours have been a flurry of activity and I’m tired. BUT I am not worn out because the weeks leading up to now were soft instead of hectic.

I don’t mean to suggest that every day was an oasis of calm relaxation – I had plenty of busy days in there – but I did operate from a softness plan.

Whenever possible, I made my decisions based on how I wanted to feel and I chose rest way more often than I usually would have.

And, instead of pushing to finish things, I sought ways to pause them. I wasn’t always successful but I did pretty well.

And I did a bit of work to figure out what times made my usual tasks feel easiest, so they were less like chores and more part of the flow of my day.

I know I have celebrated many of these things over the past few weeks of finishing soft but I am coming back to them again because I have come to a realization…

I want to continue soft.

I don’t know what that looks like but all I know so far is that I like this feeling and I want to keep inviting it into my life.

It may be trickier to continue soft than it was to finish soft but I am pretty damn determined so I will figure it out.

A row of house a with holiday lights on some of them, in one front yard, a tree resembles the neck and head of a giraffe.
I took this photo on my way to my car from a Christmas Eve party. I was deliberately strolling back to my car instead of hurrying and my reward was noticing that the lights on that tree at the centre look kind of like a giraffe’s head and neck are sticking out of the ground and looking at the house. Image description: an evening photo taken across the street and down an incline toward a row of joined houses. Several houses are decorated with holiday lights and one house has a deciduous tree in front. As I mentioned above, the lights on that tree look a bit like the head and neck of a giraffe sticking out of the ground.
fitness · holiday fitness · holidays · rest · self care

Making Space 2023: Day 25

Christine Hennebury

If you are celebrating Christmas today – Merry Christmas!

If you are just having a Monday – Merry Monday!

No matter what you are doing or not doing today, I wish you ease and a feeling of spaciousness.

Since days like this are often fraught with emotion – good and bad – I thought this Morning Yoga for Calm Connection from Yoga with Kassandra would be a good choice.

Whether you are seeking calm connection with others or with yourself, I hope it helps.

Still image shows the instructor leaning toward the floor in a wide-legged forward fold.

And for our meditation today, I thought a centring practice would come in handy so here’s a 5 minute mindfulness meditation | ground and centre from Yoga in Melbourne

Still image is of a silhouette of person on a beach at sunset. They are standing with their arms above their head and their hands are clasped.

About Making Space 2023:
In December 2020, Fit is a Feminist Issue blogger Martha created a tradition – a series of reminder posts to take good care of ourselves during this last month of the year when it is far too easy to get swept up in your to do list, no matter what you are celebrating or not celebrating. 


In 2021, I started doing daily December reminders with a post called Give Yourself Some Space,  and that’s how the ‘Making Space‘ December tradition began. Throughout December 2021 and 2022, I wrote a short post that included two videos – one for exercise and one for meditation – and a bit of encouragement for you to make space for yourself at this busy time of year. 


These posts are not about cramming more things into your month, they reminding you that there IS a *YOU* who is doing all of the things and that you are worth taking good care of.


Perhaps the things I suggest aren’t what you need at the moment. That’s totally ok. Perhaps you can use something else to create some space, something that will help you feel more relaxed or more in charge of your day. Just do whatever you can to give yourself a little more breathing room.


Personally, I am trying to Finish 2023 Soft so I am putting conscious effort into resting whenever I can. My overjangled nervous system needs a chance to unjangle and that process may look different every day. 


So, some of these posts may be long and some may be short but please know that every single one of them is written with the hope that you can find a little ease in your day, whatever that looks like for you.

Merry Christmas Through the Years!
holidays

Merry Christmas Through the Years!

Sam B

It’s a busy Christmas week here for me. We’ve got relatives visiting from Australia. That’s my cousin Greg, his wife Jo, and their daughter Olivia. In addition, there’s Jeff home from the boat, his sister Susan, my kids Mallory and Gavin and Miles, and then Miles is bringing 3 international co-workers who are staying in Canada for the season all at our house for the holidays. That’s a lot of joy and a lot of people!

Yes, it’s busy but we’re having a blast. We’ve been teaching our guests to play Wizard and today we spent the afternoon snow tubing. Woohoo! But all of this means, I’m behind with my blogging duties. So instead of a new post for today I dug out all of our past Christmas Day posts to share with you.

Enjoy!

Santa Claus and Other Holiday Myths (2014)

Peace, Love, Joy, and Fitness (2015)

All I Want for Christmas (2016)

“No thanks” and other strategies for politely declining alcohol (2017)

108 Sun Salutations on Christmas Morning (2018)

2020 Wishes and 2019 Gratitude (2019)

Make Yourself the Priority (2020)

Making Space Day 25 (2021)

Strolling Through the Holidays (2022)