Month: December 2023

Dancing · fitness · holiday fitness · meditation · rest · self care

Making Space 2023: Day 15

Christine Hennebury

While you are making space on this Friday, the 15th of December, I dare you to choose to maximize your fun.

Maximizing fun will look different for everyone so please choose something that *you* find fun, not something that is just supposed to be fun.

So, for example, if you are like my dear friend M and the idea of sorting a bunch of small items into groups sounds like a blast then have at it. If you are like me and you want to draw a bunch of stars on some paper and colour in between them, have at that. Please, please, please, just do something that appeals to YOU!

Anyway, on to our videos.

I really like the energy of The Fitness Marshall‘s videos and I was happy to see this one come up when I searched for ‘fun Friday workout.’ If you are inclined to give this ‘Lady Gaga – Just Dance/ Caleb Marshall/Dance Workout’ a try, I hope you enjoy it as much as I did.

still image is of three people in workout outfits standing on gravel with trees in the background. They are each holding their right hand in a sort of OK symbol and looking through it with their right eye. They are all making deliberately exaggerated expressions.

And as for meditation, I like this simple suggestion from Patrick T. Randolph and his cat, Gable. It feels playful and that’s definitely fun!

still image is of the instructor – a middle aged man wearing glasses – who is in mid-sentence. He has his eyes closed, his right hand on his chest and his left hand at chest height but closer to the camera.

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

FUNctional Fitness

amysmithphd1 Comment

As the year comes to a close I’ve been thinking a lot about the fitness goals I set at the beginning of the year. Spoiler alert: I didn’t complete most of them. I don’t even remember some of them. Of course I wrote them down back in January, and I will revisit them at some point to figure out which ones served me well and might be shifted into next year and which ones need to be modified or discarded.

Years ago I would write myself goals like “be healthy.” You can guess how well that went. What does that even mean?! More recently I write very specific goals such as “bike xx miles this year” and “keep up with doc appointments.” These types of goals are, for me, health related but they don’t really indicate how “healthy” I am at any given moment. So lately I’ve been pondering my BIG goal around movement.

Three people, shown from the waist down, hiking uphill in a wooded area
Photo by Greg Rosenke on Unsplash

My biggest reason for intentional movement (and for keeping up with my medical appointments) is to maintain function and strength. What does that mean for me?

– Walking two big dogs without letting them walk me.

– Carrying around large/weighty bags of dog food for aforementioned big dogs.

– Walking around travel destinations without soreness or fatigue.

– Trying to carry the groceries into the house in one trip (this never happens – too many bulky items).

– Avoiding the middle aged “how did I hurt my neck/back/knee while I was sleeping” problems.

– Keeping enough movement in my joints that they feel good (or manageable) without overdoing it.

– Remembering that movement is a tool (one of many) for managing stress and anxiety (ymmv).

In order to all these things I keep my movement geared toward functional fitness, a term my trainer introduced me to many years ago, and one I hear more and more often lately. But sometimes functional fitness can feel sort of boring – I prefer FUNctional fitness. How do I keep the FUN in functional fitness?

– Working with an excellent trainer who programs tough but realistic workouts, keeps a good playlist, and makes me laugh with inappropriate jokes when some of the moves look a little ridiculous.

– Being active in a fitness-related community of supportive folks with shared interests.

– Scheduling synchronous (remote) bike sessions with a friend and then texting throughout the ride for laughter and support.

– Avoiding all diet- and weight-related talk.

– Scheduling walking dates with friends when the weather cooperates.

– Enjoying the beautiful landscape in our community.

A hand holding a black dumbbell
Photo by Kelly Sikkema on Unsplash

Thinking about the upcoming new year I know I wont be making any sort of “new year, new me” proclamations. But I will be celebrating a big/milestone birthday in 2024 and that’s got me thinking about where I could make improvements in my FUN and functional fitness behaviors. One area I know I could focus on is my grip strength, which will keep my hands resilient in the face of both a knitting hobby and angsty pickle jars.

Where are you putting your FUNctional focus in 2024?

Amy Smith is a professor of Media & Communication and a communication consultant who lives north of Boston. Her research interests include gender communication and community building. Amy spends her movement time riding the basement bicycle to nowhere, walking her two dogs, and waiting for it to get warm enough for outdoor swimming in New England.

Nicole’s Yoga Season
fitness

Nicole’s Yoga Season

Nicole P,

It feels like my Yoga Season. I have mentioned before, that on my list of regular fitness activities, yoga often falls to the wayside. I enjoy yoga but I don’t yearn for it or crave it the way I do cardio and strength training. It’s one of the things I think about when I feel tired, I feel like I need a “runner’s stretch” or it’s a “rest day”. I also think about it more this time of year.

Part of the reason is that we are coming up on the Winter Solstice and I regularly complete 108 Sun Salutations for the Winter Solstice. Even though I haven’t done a lot of sun salutation vinyasas since the autumn equinox, I am starting to salivate over the juicy sequence in store for me, next week.

The other reason it feels like “Yoga Season” is that Yoga with Adriene’s yearly “30 Days of Yoga” is coming in January. Along with other FIFI bloggers, I have participated in this 30 day journey for several years. Some of us have participated in other fitness challenges recently and we have expressed to each other that we are looking forward to this January tradition. Would you like to join us?

One of the reasons I have enjoyed YWA’s 30 Days of Yoga each year is that they are usually short sessions (around 20 min) and Adriene offers a wide range of options for participation. It often feels like a treat, joining Adriene on the mat each day and seeing what it offers for the first month of the year. As someone who doesn’t really plan “resolutions”, I do enjoy a “New Year’s practice” and this 30 day journey affords me this annual “head start”.

The other reason it feels like a Season of Yoga is there is a lot of heaviness in the world. I don’t have to list what personally sits heavily on my mind and heart. Each of us has our own list. But, it feels like a time, globally, personally, communally, where a little more breathing, reflection, slow movement and ease, may help just a little with weathering the bumpiness in each day.

Also, yoga can also be an opportunity to meditate on what one is grateful for and I see this Season of Yoga as an opportunity to do just that.

Is it your Season of Yoga too?

Nicole P enjoys running, HIIT workouts, strength training and is looking forward to her Season of Yoga.
advice · Dancing · meditation · rest · self care

Making Space 2023: Day 14

Christine Hennebury

Hey Team,

I hope you have found some ease in your week so far and I am wishing you a little extra space in your day.

I would also like to suggest a little challenge for you on Day 14 –

Have a look at your long to do list and pick one thing to remove, something that you have decided NOT to do. Sound good?

Ok, here’s the really challenging part – try not to immediately add something else to take its place.

Yes, I know other stuff will crop up and there are all kinds of things that aren’t officially on your paper, screen, or mental list and they will get added as time goes on but for right now, just try to keep that space, that one less thing to do, in place for a while.

ANYWAY!

Our first video for today is a 5 Minute Nia Dance Break with Vanessa Lowe from the Nia Technique channel.

Still image is of a woman with light brown skin and grey hair in braids (these may be called cornrows?), she’s wearing exercise clothes, she is smiling and her eyes are closed. She looks like she is having fun. She is in an exercise studio with a brick wall and big windows behind her. There are two more people behind her to her right. The name of the video is superimposed in white over the image.

I think I used this meditation video last year but I like the sheep in the still image so much that I am giving it another whirl. She starts by mentioning an Uber ride and I don’t know what that’s about but this a good meditation and the sheep make me happy. This is 3 Minute Relax and Relief from the channel for the Calm app.

still image shows a flock of long-haired sheep among rolling hills covered in green grass, the title of the video is superimposed in white text over 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.

advice · holiday fitness · meditation · rest · self care

Making Space 2023: Day 13

Christine Hennebury

Hey Team,

I hope your plan for the day can include making space for yourself in a way that suits you best.

Our videos for today are both about taking a little break from your work to find some ease.

First up we have a 5 Minute Refresh[Office Stretch] from Work. Break. Stretch – I really like how straightforward this one is!

still image shows the words ‘5 minute Refresh’ on the right side of the screen. The left side of the screen shows a woman with light skin and long dark hair in a single braid, she is demonstrating one of the stretches. She standing next to a large potted plant in front of a window, she has her right hand on her right knee while she turns slightly to the left and raises her left arm upward.

And keeping with our ‘taking a break from our work’ theme, here’s a Mindfulness at Work Meditation 3 Minute Reset from Ally Safety This isn’t a guided meditation but you can breathe your way to some calm as you watch the beautiful video or enjoy the the restful music.

still image is a top-down view of a greenish blue wave with white foam at the edge washing over a yellow sand beach. There is the outline of a white circle superimposed on the image and white text reading ‘Mindfulness at Work – 3 Minute Reset-‘ in the centre.

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

Gender and Shoulder Health

Diane Harper

Back in October I wrote about my frozen shoulder. At the time, I was mostly thinking about the importance of doing my exercises. Since then, I have connected with numerous women friends who are also suffering from frozen shoulder, or who have had it in the recent past.

There have been countless posts on this blog about gender biases in health – obesity, heart health, concussion, even feet. That’s just the first few that showed up in a quick search. A fabulous Radiolab podcast called “The Unsilencing”, about autoimmune diseases in women and the research (or lack of it) into causes, got me adding a new one to the of under-researched ailments felt predominantly by women: frozen shoulder.

There are all kinds of articles stating categorically that there is no direct link between menopause and frozen shoulder, even though the majority of sufferers are women between the ages of 45 and 60. There are a few studies that show hormone replacement therapy can help. Relaxin, which is produced during pregnancy, can reverse symptoms (just like estriol did for women suffering MS in that podcast). Estrogen can help prevent frozen shoulder from developing.

My shoulder is getting somewhat better, but my physiotherapist is recommending an ultrasound to see what else is going on, as it is still far too weak and inflexible after eight months of therapy. She immediately offered to write me a letter too, since her experience is that too many doctors don’t take it seriously.

I tried to find an entertaining image to finish this post on a relatively poorly understood aspect of women’s health, but all were of men. So you get a penguin with a frozen shoulder.

Image: https://www.docrat.com.au/comic/frozen-shoulder-penguin/

fitness

Woohoo! The sun is setting later again….

Sam B

The earliest sunset in Guelph was 4:44 pm, a few days ago, and today it’s at 4:45 pm.

Sunset

How can that be? How can the afternoons be getting longer?

It’s not the shortest day of the year yet. That’s not until the winter solstice on December 21st.

The sunrises are still getting later, but starting about a week before the solstice, the afternoons get longer. There’s still less light overall but more in the afternoons, which is when I most miss it.

Date of earliest sunset

I’m celebrating. Enjoy!

Dancing · habits · holidays · meditation · rest

Making Space 2023: Day 12

Christine Hennebury

I just have a quick reminder before we go to the videos today:

Please be kind to yourself about the things you get done or don’t get done today.

You are doing the best you can with the resources you have.

And I wish you ease.

Our exercise video today is Dance For: Stress & Anxiety Release today from Tamara Nazon, a dance movement therapist.

Still image is of the instructor, a woman with brown skin and long dark hair who is wearing shorts and a tank top while she dances on a rooftop patio.

And our Mindful Meditation: 5-Minute Deep Breathing Mindful Relaxation video is from Nicklaus Children’s Hospital in Florida.

Still image is of the sun shining brightly through trees on a hillside.

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.

a close-up photo of a snow-covered tree branch on a sunny day Finishing Soft: Week 3
rest

Finishing Soft: Week 3

Christine Hennebury

Once I made the decision to finish the year soft, I started to feel a little less tense right away. Just a little but enough to notice.

Over the past couple of weeks of consciously choosing activities and approaches that are focused on easing my jangled nerves, I have noticed steady improvement. Incremental improvement but improvement all the same.

And this past week, the change has been much more significant. I feel a lot calmer, a lot more myself.

Now, to be clear, I have not spent the last few weeks lying on a lounge chair by the pool being fanned with a palm frond. It’s cold, I don’t have a pool, and I have stuff that’s important to me to get done.

Instead of the palm frond scenario, I have been framing my day with yoga, resting when I can, and seeking more relaxed approaches to anything I possibly can.

The change hasn’t been automatic and it certainly hasn’t been easy or straightforward but it is worthwhile.

I’ve spent a bit more time asking myself ‘What do you need to do?’ instead of ‘What needs to get done?’ and I have been trying to give myself a bit of extra time with any task I take on.

I’ve been giving myself a bit more leeway to do things the way I need to do them rather than in the most ‘efficient’ or ‘sensible’ way because I know that’s easier on my brain.

So, while I have made some changes that affect other people – saying no to certain tasks and activities, changing some deadlines, etc. – the most important thing I have done to help myself uncurl a little is to pay closer attention to my approach to my schedule, my plans, and to my day-to-day.

I’ve spent a bit more time evaluating the energy costs for my plans and my tasks and I’ve adjusted my plans and my to-do lists accordingly.

I’m feeling a bit tired as I write this on Monday afternoon but it feels different from the tired of a few weeks ago.

Today, I feel ‘that was hard work’ tired instead of the ‘I’m too worn out to even try’ kind of tired I was dealing with a few weeks ago and I feel really encouraged by that.

I still need more time to rest, of course.

I don’t want to make the mistake of starting to feel better and then jumping back into the same routine and brain space that wore me out in the first place.

BUT…

I feel good about the fact that I am feeling a distinct difference after three weeks.

This improvement in my general well-being means that I am doing something right, that I am taking better care of myself, and I plan to keep up the good work.

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

Making Space 2023: Day 11

Christine Hennebury

When I’m picking out videos for these posts, it’s sometimes a struggle to get away from the work-hard-push-yourself message that is a key element of so much fitness messaging.

That messaging is great if you are seeking a challenge, if you have specific fitness goals, or if that’s what gets you moving but for these posts I’m looking for a message of fun, a message of restfulness, a message of ease.

I want to encourage you to find ways to feel good in your body and in your mind. (I’m also encouraging myself at the same time. A bonus, really!)

And that’s why I love the title of this video from Silver Sneakers – I know I can definitely use a 5-Minute Feel Good Workout.

Still image features a light-skinned woman with long grey hair wearing fitness clothing and demonstrating a side stretch while standing next to a chair in a fitness studio. The image is framed in blue on the left side and in the bottom right corner and on the upper left is the title of the video and the channel name.

To compliment the ‘feel good in your body’ message from that video, here’s something for you brain: What makes you feel good, Guided Meditation from Great Meditation

Still image is a cartoon-style drawing of a peaceful-looking young woman with light brown skin with her eyes closed. Her brown hair is floating out the sides and there are leaves overlapping her hair.

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.