Month: October 2024

A chart for tracking seven workouts in seven days. 10 more minutes a day? I can totally do that, right?
ADHD · cardio · fitness · habits

10 more minutes a day? I can totally do that, right?

Christine Hennebury1 Comment

I’m trying (again?) to add more cardio to my daily routine.

I get plenty of low key to moderate exercise but I have trouble getting around to the kind of intense workouts that would really improve my fitness levels.

And I do actually want to improve my fitness.

I do want to be able do more intense exercise.

And I always enjoy more intense exercises sessions – once I’m actually doing them.

The thing is, though, I hate the *idea* of them.

And like anything that I hate the idea of, I end up greatly overestimating the energy required to do it.

And once I’ve overestimated, I end up, trying to optimize the situation so it’ll be the least amount of hassle.

For example, I’ll overthink the *right* exercise to do and the perfect time to do it. Or I’ll try to take something I already do and make it a little harder, a plan that almost always takes the fun out of the original activity and makes me less likely to even do that.

So, I know that all of this overthinking is a ‘feature’ of how my ADHD brain operates, but knowing the issue doesn’t make it easy to overcome.

But I’m trying again all the same.

Here’s the plan:

For the next 7 days, – including today! – I’m going to do a 10 minute kickboxing workout on Apple Fitness + and then I am going to colour in a star on my chart.

At the end of the 7 days, if I have done all my workouts, I’ll get to buy a new book.

Straightforward. Simple. Clear.

But not necessarily easy – especially with all the obstacles my brain is probably going to invent for me.

But I’m hoping the small amount of time and the minimal decisions involved will work for me.

I can totally do this…

Right?

PS – Yes, I do know that 10 minutes a day for 7 days won’t move the needle but I also know that it might be enough to get me to the next step.

Planning your own joy
fitness

Planning your own joy

Sam B

This post above made me think of the ways I plan fitness activities to bring joy into my life.

Yes,  I work hard at the gym and right,  physio is sometimes just hard. But movement is also very often the bright spot in my day.

Here’s some examples:

😀 My bright pink Brompton and my pink sparkly helmet always makes me smile.

😀 When I’m having a rough day at work,  I sometimes wander over to see the horses. It’s also a nice walk.

😀 Speaking of walks,  walks with Cheddar are a definite source of joy in my life.

Cheddar and Sam on the boardwalk at the Arboretum

😀 Some gym activities make me feel particularly powerful and that’s a joyful thing. Deadlifting, kettlebell swings, and sled pushing all fall into that category.

😀 I like riding in Zwift with friends.

How about you? Are there joyful activities that involve movement that are part of your life?

Joy

Happy International Failure Day 2024!
fitness

Happy International Failure Day 2024!

Sam B

I always know when it’s coming because past Failure Day posts start to show up in the blog stats.

What’s Failure Day?

“International Day for Failure is a unique celebration that happens every year on October 13. It originated in Finland in 2010, started by a group of university students.

The day encourages everyone to view failures as setbacks and essential steps towards success. It’s a day to embrace mistakes and learn from them, promoting growth and courage.

The importance of this day lies in changing how we think about failure. Typically seen as something negative, International Day for Failure helps shift that perspective to something more constructive. It teaches us that failures are part of the journey to success.”

Here’s my favorite of our past failure day posts.

Five Fun Fails

FAIL
An illustration of a human body with circled ares of the body and graphic close ups of potential causal pathways. This week in human metabolic research: five takeaways
fitness · research

This week in human metabolic research: five takeaways

catherine w

CW: There is a lot of talk about body weight, weight loss, weight stigma, and methods for weight loss in this blog post, as I’m summarizing some of this week’s published scientific articles in these areas.

I love newsletters. Granted, I don’t get around to reading them all, but it’s a comfort to know that they are always on duty at my inbox, chock-full of facts or observations for my consumption, entertainment, and edification. I also love that they are easy to subscribe and unsubscribe to–once I lose interest, all I do is click, and woosh- gone! No recycling necessary.

One of the stalwarts in my personal corps of helpful and information email is this one, devoted to human metabolism research– it covers body weight, physical activity and nutrition results from studies.

Some highlights, and a little context for each of them:

One: Published survey showing less than 4 in 10 Americans strongly trust science about food, nutrition and/or diet.

some context: the organization publishing the study– the International Food Information Council– is funded by folks that include Big Food (General Mills, McDonalds, Coca-Cola, Red Bull, and the like). This gives me pause, because greenwashing of nutritional research via corporate funding is a big thing.

Two: the “Headline vs. Study” feature is always one of my favorites. It shows how real science gets distorted, even mangled in between journal article and media story. This week, the headline is “Overweight? Good Sleep Is Even More Crucial to Your Health.“.

But is that what the researchers found (or even looked for)? Nope. The actual study, done on a group of men and women with BMI >=25, found sex-specific differences in the relationships between sleep phases and metabolic markers (like body fat, cholesterol, blood glucose, etc.). They didn’t compare the study group to people with BMI <25. So don’t believe all the headlines you read…

some context: there is a lot of research on the relationships between sleep and health biomarkers. And, this study shows an interesting-to-researchers difference between the men and women participants. But, there’s no important clinical revelation above and beyond that everyone should get good sleep. Duh.

Three: Eating beans, but not peas, contributes to lowered LDL cholesterol levels, relative to eating white rice (in humans, in case you were wondering). Researchers think it’s the extra fiber in the beans which helps. Well okay then.

some context: uh, it’s about eating. You know, food. That’s all I got.

Four: Weight stigma is alive and well in pediatrics. This commentary makes suggestions for addressing weight discrimination in children’s healthcare, sharing resources from advocacy and research organizations.

some context: body weight stigma aimed at children is still common in all spheres of life, and health care practitioners are guilty of some of biases that lead to harms. Many articles point to this problem and suggestions for mitigating it are made, although most in the context of weightloss-aimed treatments. Size acceptance appears not to be a popular approach, at least according to the literature I read weekly.

Five: The co-called “Ozempic face” phenomenon appears to be the result of rapid weight loss, not the result of anything specific to the GLP-1 receptor agonist drugs used to bring about that weight loss. This review article notes that the intensity of the effect correlates with the amount of weight lost, which stands to reason. The article lays out different treatments for “Ozempic face”, the cheapest and least invasive of which is to stop taking the medication, thereby regaining weight.

some context: honestly, I think this very sensible article speaks for itself. But just in case anyone is unsure: the GLP-1 receptor agonist drugs facilitate rapid weight loss, including around the face and neck. There’s not evidence that they result in more facial weight loss than would happen through different methods. People who don’t like the results can discontinue the medication, get cosmetic procedures (including surgery) or work on accepting what their faces look like now.

fitness

Thoughts from my fitness journal: Ramping Up the Exercise in September!

savita1

This past summer was a blast in terms of swimming. Outdoor swimming in the warmth and sunshine is glorious, and even if I’m doing the same workout as during the season, it doesn’t seem like it’s as much work. We had a great group swimming together this summer, and I also swam in lots of lakes. The most interesting body of water I swam in was something called the Oyster River Potholes on Vancouver Island. The water was COLD but beautiful, and the rock formations are why it’s called “Potholes”. Definitely the coolest (no pun intended) place I swam.

But the seasons change, and September is a transition month for my exercise routine. No more swimming in the mornings or at noon outdoors, or in the lakes. No more long, relaxing summer evenings to go for a walk or a bike ride along the river (stopping for ice cream or a beer along the way!). Time for a routine and to start training for another swim season, and to reconnect with my squat rack. The week of Sept 23 (first week of autumn!) was the first week for the routine of swimming Sunday mornings and Tuesday and Thursday evenings, and doing weights Mondays and Wednesdays (or another day). I took it easy in the pool, opting to start with freestyle clinic to focus on technique. It’s crowded in the pool, so there’s less focus on mileage anyway. It’s good to ease into the swimming routine. After about 3 weeks off, it feels really good to be back in the pool. My body needs to swim. 

And the weights….there was a BIG break in the summer, so it was even more important to go easy. I have a “summer workout” routine, which is lighter weights and 2 sets instead of three. So I started with that. All good and very little muscle soreness, so the following week I increased the weights, keeping it at 2 sets. It feels good to feel my muscles working against resistance, and to feel a bit of soreness the next day. Since we’re focussing on technique in the pool and not distance or speed, now’s the perfect time to build on the weights. I’ve now been lifting for 2 weeks, and feel ready to bump it up to 3 sets. 

Getting back to doing weights is also good for my motivation to do physio on my shoulder. It feels tight in my left pectoralis and I have exercises, but I haven’t been doing them. Doing weights is also good for doing core strengthening exercises. I think my core strength needs work to help with my swimming. I’ve noticed that my backstroke especially is unbalanced since I don’t have that core strength to kick and roll. That backstroke pull the other day was hard and it felt like I was drowning, and I think it’s because my body is not aligned with the water. Core strengthening, which I have also not been doing in the summer, should help with that. 

Anybody else change up their workout routines with the seasons?

Let’s DO this!! 

children biking at sunset in ha nam vietnam The Surprising Truth About Diet and Longevity, or Read, Listen, Watch on the Weekend
cycling · diets · fitness

The Surprising Truth About Diet and Longevity, or Read, Listen, Watch on the Weekend

Sam B1 Comment

Read

What everyone is getting wrong about ‘eat less to live longer,’ again

“The effects of dietary restriction on metabolism and lifespan didn’t always change in lockstep. To the authors’ surprise, the mice that lost the most weight on a calorie-limited diet tended to die younger than did animals that lost relatively modest amounts.

This suggests that processes beyond simple metabolic regulation drive how the body responds to limited-calorie regimes. What mattered most for lengthening lifespan were traits related to immune health and red-blood-cell function. Also key was overall resilience, presumably encoded in the animals’ genes, to the stress of reduced food intake.”

brown rat eating food
Photo by Alexas Fotos on Pexels.com

Listen

Podcast: Shame as a Feminist Issue: Reclaiming Your Story

“Shame is everywhere, and for women, it’s a constant, uninvited guest. Join host Gabe Howard and writer Melissa Petro as they explore how shame functions as a tool to keep women in line—dictating what they can be, how they should look, and who they’re allowed to become.

Melissa reveals the hidden forces at play that make women feel “not good enough,” no matter what they do. She introduces “shame resilience,” a powerful strategy to transform how we see ourselves by embracing our feelings and challenging the stories we’ve been told. If you’re tired of walking the impossible line between “too much” and “not enough,” this episode is for you.

Discover how to break free from the labels, live more authentically, and reclaim your power in a world that constantly tries to diminish it. Tune in and start rewriting your own narrative today.”

Watch

Join us for a free, live Q&A with ultra-endurance cyclist and Adventure Cycling board member, Lael Wilcox as she shares stories from her recent world-record breaking journey around the globe.

When: Monday, October 21, at noon MDT
Register here
Cost: Free!
Lael Wilcox is an ultra-endurance cycling legend. She just set the women’s record for the fastest ride around the world and has set records on many ultra endurance routes over the last ten years. Lael will chat about planning and riding her record-setting trip, the experiences and people she encountered along the way, and the routes she relied on during her ride. Don’t miss this chance to hear firsthand about her adventures and learn how she’s supporting our mission to bring others the joy of traveling on two wheels.

fitness

Making Ice Cream at Home: Sam’s Ninja Creami Review

Sam B

Happy birthday to me!

Ice cream is one of my favourite desserts. And I love all the summer ice cream parlours. In Guelph, I love the Boathouse on the Speed River. We walk there with Cheddar on summer nights. In Toronto, it’s Ed’s Real Scoop in the east end and Tom’s Dairy Freeze in the west end. At the farm, it’s Slickers. Slickers is my favourite destination for a summer bike ride in Prince Edward County–50 km round trip from the farm.

But summer is coming to a close and that got me thinking.

Maybe now would be a good time to have a way of making ice cream at home in the evenings. The ice cream shops may be shutting their doors until spring but I still love ice cream in the evenings.

The Ninja Creami was first suggested to me by a nurtitionist and then of course all the weight lifting and body building bros started going on about it because it turns protein shakes into ice cream.

When they introduced a newer fancier version,  the original model went on sale just around the time of my birthday.

A few weeks in,  what’s our verdict?

We love it.  It’s definitely worth the counter top real estate. Everything has come out frozen and creamy as advertised.

My favorite so far is just plain frozen fruit with coconut milk. We’ve had mango and pineapple this way.

We’ve also done the frozen protein shake thing which is also pretty good.

A potential downside is that you need to be organized because the ingredients need freezing in advance.  We bought a couple of extra of their ice cream tubs so we’d always have some to put in the freezer.

Here’s a review that I liked,  Ninja Creami Review: We Tried the TikTok-Famous Ice Cream Maker.

Do you have a ninja creami? What are your favourite recipes? Share in the comments below.

sleep · tbt

The plus side of placebo sleep,  #tbt

Sam B1 Comment

One of the older posts I often go looking for was one I wrote about placebo sleep.

What’s that you say?

Studies show that getting a bad night’s sleep is bad for you,  but knowing about it makes it worse.  People who were told that had a bad night’s sleep, whether or not it was true,  did worse on a series of standard tests.  The reverse was true for people who were told they had a good night’s sleep.

Orange cat on a blue blanket

Here’s the older post.

Quick! Get me some placebo sleep!

Maybe I need a Garmin watch that lies to me!

fitness

Rediscovering Martha’s 5 Essential Insights for Fall 2024

Sam B

While Martha wrote this post in 2020, in some specific pandemic circumstances, fall 2024 hasn’t been particularly easy either. I enjoyed reading Martha’s list of five things that matter more than ever. It’s worth a reread, if you’re a regular follower of the blog. And if you’re new to this place, go check it out for the first time.

Looking ahead …
leaves hang on rope
Photo by Designecologist on Pexels.com
aging · Dancing · fitness

Dancer Problems – Wishing I Had Both Courage and Opportunities

Diane Harper1 Comment

I have finally figured out why I’m finding ballet so hard. I take the classes like I’m a 17 year-old in my final year of the professional program, rather than like the arthritic 63 year-old in an elementary leisure class for adults.

I started dancing 20 years ago, and most years I do only one or two classes a week, instead of the 20+ hours per that the senior kids in the professional program do. So it’s not like being a professional dancer was ever a possibility. So why do I work myself so hard?

I suspect it is my refusal to give in to the inevitable. Over the years, I had worked myself up to being in the advanced class. But then I got injured. When I returned to class I started to find that doing certain movements took too much out of me, so I started registering myself for lower level classes each year.

The downside of doing easier classes is that you lose out on learning more complicated steps and routines. My brain loves those, even if my body does not. I have settled into a class that gives me a reasonable balance, if I’m careful.

I hate the creaking and grinding of my knees in plié, and I’m nervous about exacerbating my bunion (jumping is what led to surgery on the bunion on my other foot). But I love demanding the core and strength work of myself to be able to feel, just for a moment now and then, like a “real dancer”.

I’m scratching the brain/choreography itch by doing a jazz class. It’s a completely new skill and vocabulary for me, but the movements are easier on my body.

But I think I really want the opportunity to perform, even though I’m also horrified at the prospect of having people watching me and mocking because it’s ridiculous. Or not showing up to watch at all. Or smiling sweetly and being kind about our efforts being cute. It’s the same fear about aging I have whenever I see “human interest” stories about older athletes. They usually try to be inspirational and mostly they are, but when I imagine myself being that athlete I cringe.

I want to have the courage of these women, and the dance company to make it happen. They are members of Prime, a professional company for dancers over 60 in Scotland. Here they are performing a piece called Ageless at at the Edinburgh Festival in 2023.

Four women dance in white tops and long full tulle skirts. Photo: Murdo MacLeod/the Guardian