food

Myth-busting: Vegan Athletes? Yes! (reblog)

Tracy still blogs here sometimes but her main blogging venue these days is her new blog Vegan. Practically.

Here’s today’s cross-over post on vegan athletes.

A vegan bowl. Photo by Yoav Aziz on Unsplash.
fitness · holiday fitness · holidays · meditation · rest · self care

Making Space 2023: Day 19

Hey Team,

I hope that day 19 brings you a feeling of tearfulness and spaciousness.

I wish those things for you every day, of course, but I am sending them out with a little extra boost today.

And speaking of an extra boost…

I feel like I often veer towards gentle workouts when I seek videos for this post, and that works well but I also know that many of us may want to work a little harder sometimes. Soooo, I thought I’d pick a workout with a little more intensity today.

Here’s a 10 min No Jumping Full Body HIIT workout from MadFit that I thought you would enjoy. Fee free to take it at your own pace or only do as much as you have time for.

Still image: the instructor, a woman with white skin and brown hair in black sports bra and shorts, with her hands behind her head, elbows sticking out, stands on the left.. The video title is superimposed on the right side of the image.

This is the second time in a week that The YouTube algorithm has given me a really recent meditation video from a new-to-me instructor. I love this video – 5 minute Mindfulness Meditation (Creating Space Within) from Thaisa Haerts.

And the idea of creating space within is just perfect, isn’t it?

Still image: The instructor, a woman with brown skin and curly brown hair, sits in a welcoming living-room type space. She is wearing a fuzzy jacket and a brown bandeau top and white pants.

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 · rest · self care

Finishing Soft Week 4: Remembering How I Want To Feel

As I move through December, I have more and more opportunities to do more and more things, to add more and more to my schedule.

I can feel the pressure of those possibilities all over the place.

But I am committed to Finishing Soft so when it comes to these optional activities, I am using softness as a guideline for my choices.

Every time I think of something else I *could* do or somewhere else I *could* go, I check in with myself to see how the idea of doing or going makes me feel.

And I weigh that feeling, whatever it is, against the fact that I want to feel ease, that I want to Finish Soft.

If that task or activity isn’t adding to that feeling of softness, I vote no.

That doesn’t mean that I am automatically avoiding hard tasks, I’m just making sure that the hard tasks are worth it, that they will contribute to the overall softness in my life.

Has this worked perfectly?

Of course not! I’m still me!

Has it helped overall?

Oh hell yes!

fitness

Sam’s Winter Workout Schedule

Reminder: Although here on the blog we often offer ‘do less’ as fitness advice, I’m not a ‘do less’ person really. I’m more a “schedule lots and maybe not get it all done but that’s okay” person.

In that spirit, here’s what I’ve got planned for winter workouts.

To be clear, most weeks I’ll manage 2/3 of this and that will feel like success to me.

MONDAY

5:55 am The HERD’s MONDAY MORNING COFFEE CREW ride. I’m a fan of early morning and Monday exercise. This is a double win! It’s also mellow and short, just 45 min.) When I manage to get up on time I find it a great way to kick off the week.

6 pm PHYSIO

9 pm Hot Yin Yoga. Love the hot gentle stretchy yoga right before bedtime.

TUESDAY

7 am Personal training with Sarah. That’s the plan anyway. I’ll let you know how it goes.

7 pm Structured Zwift workout or Zumba

Happy Tuesday cat!

WEDNESDAY

7 am HERD morning ride. The idea is that ‘on the bike at 7’ feels like sleeping in after Monday’s 5:55 am ride.

6 pm PHYSIO

9 pm Hot Yin Yoga. We’ve never made it twice in one week yet so really it’s more like a Monday or Wednesday thing.

Wednesday

THURSDAY

8 am Personal training

7 pm Structured Zwift workout

FRIDAY

7 am The HERD Kibbitz and Chinwag

Friday

SATURDAY

930 The HERD’s Thundering Turtles ride, or 12 pm Rehab Ride

Turtle

SUNDAY

12 pm The HERD’s Rode to Recovery

Flower

So that’s the scheduled stuff. I’m hoping to also get out on my fat bike, take Cheddar for long hikes, do some yoga–either with Adriene or maybe with this guy, randomly use my plank challenge app, throw the kettlebell around, and use our TRX and our rowing machine. I might even do some aquafit and possibly some anti-gravity yoga.

Kettlebells

What’s your new year workout plan look like?

fitness · holiday fitness · holidays · meditation · rest · self care

Making Space 2023: Day 18

Sometimes when our energy is low we need to rest and sometimes low energy is a signal to get moving a little.

If you need rest today, I hope you can find it.

If you need to get moving, perhaps you might like to try this Jumpstart Cardio Workout from Fitness Blender.

Either way, I’m wishing you a straightforward day that feels like it has a lot of space in it.

Still image is of the instructor sitting cross-legged on a mat on the floor with a large sleeping dog next to her.

And whether or not your day unfolds as you want it to, I hope you can be kind to yourself in the process.

We can use more self-compassion at any point in the year but at this busy time when there are way too many opportunities for comparison, a self-compassion boost is essential.

That’s why I picked this 5 Minute Meditation – Self Compassion video from Jackie de Crinis for us to try today.

Wishing you ease, my friends. 💚

Still image is the title of the video ‘5 Minute Meditation for Self-Compassion’ in black text on a white background.

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

Sam’s next fitness life: The active outdoor adventurer!

One of my favourite of Cate’s posts is her post about her many fitness lives. I think about her idea of fitness lives all the time and especially now as many of us at the blog gear up for turning 60. See here and here. We’re all wondering what our next fitness life will bring.

Like Cate, my own attitudes toward fitness and physical activity have changed dramatically throughout my life.

In high school insofar, as I cared about moving my body, I cared about the looks that I associated with moving more. It was all about weight loss. In my undergrad days, I developed a distinctively non-jock identity as an academic and activist, reporter, and then philosopher.

My fitness journey really began in grad school when I started riding my bike longer distances and studying strength training at the university level (thanks tuition waiver!).

Next up was my active parenting phase–pulling a bike trailer full of kids to daycare and home, working out at the gym while the kids took swimming lessons, and lots of family camping.

I started to run in my late 30s and lift weights again when I had time for some solo fitness pursuits, and from running, came triathlon, and from there, my first road bike purchase. I rode with a fast cycling club and dabbled at racing. I loved my time in the velodrome both in Ontario and in New Zealand. My speedy cyclist phase?

In my 40s, approaching 50, I felt the need to broaden my fitness wings. I wanted to get strong and try new things. I spent years at Aikido (first with my kids and then with friends), CrossFit, and masters rowing. My well-rounded phase?

You can read more about all of this in Fit at Midlife: A Feminist Fitness Journey, a book I coauthored with Tracy Isaacs, published by Greystone in 2018.

Fit at Midlife: A Feminist Fitness Journey

But what about 60?

What shape do I want my 60s to take? I’ve been thinking about a fitness identity for the next decade or so, for my 60s and beyond.

There’s a photo of me on my bike that I love. It’s on the Otago rail trail on the South Island of New Zealand.

I used it when I had to draft a fitness mission statement for Precision Nutrition. Actually, that mission statement still resonates with me. It’s the active outdoor adventures bit I love best. I’ve got big bike packing dreams. I want to do some longer back country canoe trips. I want to spend more time swimming outside. I want to do some big walks now. I’ve got working knees again!

So I started to wonder if active outdoor adventurer is the right way of describing the fitness phase of life that comes next.

Here’s some other active outdoor adventure photos I love.

What’s your fitness identity?

fitness · holiday fitness · holidays · meditation · rest · self care

Making Space 2023: Day 17

Hey Team,

I hope that you have managed to fit some space and ease into your weekend – even if you had a lot of places to go and things to do!

Today’s workout is called 10 min Seated Movement for Seniors and Beginners and it’s from Improved Health.

As usual, if you don’t have 10 mins, feel free to just do part of the video. And if you don’t want to do it at all? Feel free to make space in your own way! 💚

Still image features a small photo of the instructor on the left and the name of the video in white against a pink background on the right.

Today’s meditation is called Unwind and Recharge with a Short Guided Meditation and is led by Liz Jones. This video only came out this week, I’m glad I came across it!

Still image shows the instructor sitting cross-legged amidst pillows on a living room couch. The words ‘For A Quick Reset’ are superimposed on the upper left of the image.

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 · holidays

Catherine’s ready to be gone fishing

It’s mid-December, a hugely busy part of the year. For me, it’s the end of my fall semester, with exams, grading and paperwork galore. It’s also a time for holiday gatherings, which are fun but too numerous for such a short calendar period. All this activity is exciting and stimulating and fun. Until it isn’t. At which point I’m ready to hang up the sign– you know the one:

One of those quaint signs saying "gone fishing", with a fish and the words too.
One of those quaint signs saying “gone fishing”.

Full disclosure: I don’t fish. I went deep-sea fishing once, in high school, with a friend and her family, and a) got super seasick; and b) randomly caught a 20-lb grouper. I’ll never do that again. No, I don’t mean actually fishing, but rather metaphorically fishing, fishing in my mind and soul.

Jackie Chan has no idea what I’m talking about. Fair enough.

Here’s what I mean: to me, the idea of fishing brings up some things that, at this moment, seem quite appealing:

  • nature– bodies of water especially
  • outdoorsy quiet, with ambient nature sounds
  • being in one place for a while, with no need to go here, there, everywhere
  • no cell phone! no traffic! no shopping!
  • gentle focus on a mild, low-stakes activity

By the way, there’s sort-of-science to support the idea that actual fishing is relaxing and good for you. In this study, about fishing and stress reduction during the pandemic, anglers reported lower stress and lower perceived risk of infection from fishing. Also, this short article suggests that fishing may provoke what noted researcher Dr. Herb Benson called ” the relaxation response”:

In 1975, Benson described the relaxation response, a mechanism that can counterbalance the stress response. The relaxation response is the purposeful initiation of a physical state of deep rest, one that changes a person’s physical and emotional responses to stress. When practiced, the relaxation response slows down breathing rate, relaxes muscles, and reduces blood pressure.

A 2008 study by the Benson-Henry Institute, published in the Journal of Alternative and Complementary Medicine, found that more than half of the study participants who practiced the relaxation response experienced a drop in blood pressure values after eight weeks, and 50 percent of those who practiced the technique were able to have their dosages of blood pressure medication lowered. With its meditative-like repetitive motion, Benson says fly-fishing is a “beautiful way” of evoking the relaxation response.

I get it– both the relaxation and the beauty of fishing (not just fly fishing). Here– this may help you get it, too.

See my point? I just don’t think I need a rod and tackle to get the yummy response that Herb Benson is talking about. All I need are some good shoes, comfortable clothing, and a natural destination. It can be a local park, nature preserve, nearby lake or river trail, whatever– I’m not fussy. Maybe I’ll take some pictures, or maybe I’ll just take in the scenery. And I don’t mind sharing it, either, so I’ll be inviting family to join me. There’s plenty of relaxation to go around.

Readers, are you going to be able to take some time in the upcoming weeks to be gone fishing? Even an hour in the morning or afternoon might help you reel in some serenity and appreciation for being. Just a thought…

holiday fitness · holidays · meditation · rest · self care · stretching

Making Space 2023: Day 16

Welcome to Day 16!

People often suggest deep breaths as a way to reduce stress and while it’s a good suggestion, stress often makes me feel like I *can’t* take a deep breath.

That’s why I chose this great video of Easy Breathing Exercises to Help You Breathe Better from Ask Dr Jo, perhaps this will be my new step 1 when I feel stressed.

Wishing you ease and space in your day, whatever that may look like for you. 💚

still image: Dr. Jo, a woman with light skin and brown hair who is wearing a blue tshirt, is demonstrating one of the exercises with her hands at shoulder height with her elbows bent. She looks like she is holding an invisible exercise ball. The title of the video is in white text against a yellow background in the upper left side of the image.

And I thought it would be nice to try more meditative drawing so here’s a video called Mindfulness Drawing Meditation from Art with Flo. This video is 12 minutes long but feel free to do just part of it if you are pressed for time. The instructor works on an iPad but gives instructions for using paper as well.

still image is of an iPad and an apple pencil on a brown wooden table. The iPad screen has the words Drawing Meditation superimposed upon it and, as background, the screen has a series of patterns within interlocking shapes drawn in grey.

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 · Guest Post

The Unbearable Lightness of Brie Larson


By Alison Conway

Recently I watched the series, Lessons in Chemistry, and I’m wondering: am I the only viewer struck by the extreme thinness of the character played by Brie Larson? For those who haven’t watched the show, Larson plays Elizabeth Zott, an aspiring chemist whose career is derailed by the misogyny of the 1960s science community. She becomes the host of a wildly successful cooking show and the mother of a daughter, Madeleine. I won’t say more to avoid spoilers.

Maybe it’s because Elizabeth is often baking a pie, or cooking a lasagna or a glazed ham but I couldn’t stop thinking, while I watched each episode: what does she do with all the food she makes? Because she can’t possibly eat more than a tiny, tiny portion of it if she wants to stay that thin, unless she happens to have the metabolism of a hummingbird. To be clear, I am not judging the actor, Brie Larson, here, but an industry that punishes women who fail to maintain its beauty standard. In this case, Hollywood wants to tell a story about food, drawing on the star power of a woman whose body suggests the
opposite of eating.

Brie Larson has the look of what the heroine, Rachel, of Melissa Broder’s recent novel, Milk
Fed, calls the “professionally skinny, the skinny-for-pay, the ultra-ultra skinny.” In Broder’s novel, Rachel lives on the edge of anorexia and she rates her own suffering “at about a seven-point-five.” She makes her comments about the “ultra-ultra skinny” when her job takes her to a party for a Hollywood cast, whose suffering she guesses to be at “a nine or ten.” The novel traces Rachel’s journey from disordered eating to a recovery that include getting away as far away as possible from Los Angeles and its cult of thinness.

In episode four of Lessons in Chemistry, the narrative jumps forward seven years and we see a plump little girl enjoying a delicious-looking lunch, clearly made by Elizabeth Zott. “How interesting,” I thought. “How does the super-thin mother relate to this chubby child?” But, of course, it turns out that this girl is not the daughter of Elizabeth. Her daughter is gamine, a little wisp of a child. Mad is surrounded by fabulous food, but we never see her eating it. In the last episode of the series, we learn that, like her brilliant father, she sometimes forgets to eat when she’s excited about an idea.


Myself, I can’t think if I’m hungry. In fact, my own brush with anorexia as a teenager ended
when I decided I’d rather be smart than thin—that dieting took too much time and energy
away from getting straight As, which I needed if I wanted to become an academic. But like
most women I know, I’ve never forgotten the moment when my body changed and food
took on a menacing aspect. I’ve been lucky since then, taking pleasure in food and my body, which has chugged along happily for decades, sometimes fit and sometimes less so.
Running after fifty has given me strong legs and a hearty appetite, both of which I enjoy
immensely.


But running, like Hollywood, has its own community of the “ultra-ultra skinny.” Professional marathoners have careers that depend on their lightness—an extra pound is just that much more weight to carry over a punishing distance. Where does the quest for the perfect racing body intersect with cultural fixations on women’s weight? Of late there has been a backlash against coaches pressuring girls and young women in track and cross-country to lose weight—food restrictions that put their health at risk, resulting in amenorrhea (loss of periods), which in turn can lead to stress fractures and other long-term health complications. And yet, as every doping scandal teaches us, the temptation to win at any cost is high—and for women, there’s a larger culture ready to applaud every food refusal as a sign of discipline.


As we approach the holiday season, then, I wish, for all the elite marathoners I so much
admire, joy in the holiday meals they consume after their long runs. And for all the women who have felt less-than when confronted by yet another size-zero celebrity on their TV screen, I have a modest proposal: keep a piece of pie close at hand while watching Lessons in Chemistry, and have a bite every time Elizabeth Zott and her daughter don’t take one.

Alison Conway lives and runs in Kelowna, British Columbia, on the traditional and unceded territory of the Syilx Okanagan people..

Pie. Photo by Anna Tukhfatullina Food Photographer/Stylist on Unsplash.