functional fitness · walking

What Can We Learn from Universities About Promoting Active Transportation?

Many universities have limited space for cars, lots of sidewalks and spaces for students to walk or cycle between classes (and often to residences on or near campus). Generally, students can buy most of what they need at shops on campus or very nearby, and there are lots of third spaces such as parks and plazas where they can simply hang out with friends.

They may be the nearest thing some cities have to walkable communities (sometimes known as 15 minute communities). I have seen arguments that they may be part of what has older adults reflecting back on university as one of the best times of their lives. There may be some truth to this.

This week, I returned to living on campus for the first time since 1980 as I have been at a textile conference out of town. I walked a lot! I’m actually pretty impressed with myself, considering that I spent hours every day hunched over textile equipment.

I’m an analyst at heart, so I checked with Google Maps to estimate how far I would have walked as a first-year student at the University of Western Ontario, when I lived in a residence and walked to the music school every day. I walked a lot then, too: at a minimum, I walked to class, then home for lunch, then back to class and home again. That’s over 50 minutes of walking, even before going out in the evening, or leaving campus, or going to a class in a different building.

This week’s distances were similar, by the time I walked to breakfast, to my classes, home to unload and rest, and then back to the class area for evening activities. There were lots of elevators, and car parking and a shuttle bus for those with disabilities, so there were options for people who don’t walk everywhere.

Obviously, university campuses aren’t a perfect model for walkable communities for whole families or people who don’t work on campus. But wouldn’t it be nice if we could incorporate more active transit, third spaces and housing that is close to where we live and shop?

This third space on campus was quite lovely. It has public art, benches, trees, a pub/restaurant, and a mix of older and very modern buildings. Behind where I am standing to take the picture you will find restaurants, some shops, an art gallery, a church and a hospital, all within a five minute walk.
fitness

What’s a thing that would energize you today? #DailyJournal, #GroupBlogPost, #June

Elan

What would energize me is some good tunes. I have a 75+ minute commute tomorrow, and instead of my great but emotional audiobook story, American Dirt, I might find a pumpin’ Spotify playlist for part of the way.

people in concert
Photo by Sebastian Ervi on Pexels.com

Sam

What would energize me today is some movement. But instead, I have a day full of meetings. If the weather is ok, I’ll bike to work and go for a walk at lunch. Wish me luck.

woman in black shirt holding yellow and black no smoking sign
Photo by Markus Spiske on Pexels.com

Diane

Sitting outside listening to birds and watching chipmunks. I did that yesterday and it was delightful.

Chipmunks!

Catherine

Why would (and will, I expect) energize me today is connecting with friends and colleagues I haven’t seen in a while. Also swimming/hanging out in a hotel pool—it always feels luxurious to me.

fitness

Creatine for all ages?

A couple of years ago, my friend J stopped by on her way across the country. We’ve both had knee replacement surgery so we competitively showed off our range of motion in the backyard. Oh, midlife party tricks!

On our next visit together, J asked, “So are you taking creatine yet?” I said no, and J told me to get on it. I’ve done all the research, she said, so you don’t have to.

At the same time, I had my youngest kid back at home for a stretch. He’s the weight-lifting gym going child who lives on tuna, egg whites, and protein powder. He also takes creatine. I was intrigued.

I did a bit of reading. It turns out it’s not just good for muscles. It also helps aging brains. Hmm.

But I’m a “check with your doctor before taking anything” sort of person, and so that’s what I did. On my last appointment, I came into his office with a Google doc full of questions. The last one was, should I be taking creatine?

Creatine monohydrate? 5 mg a day? Sure. Definitely. It’s one of the most well-researched supplements out there.

(To be clear, he’s my doctor, not yours, and he’s giving me medical advice, not you. You? You should check with your doctor.)

I’ve been taking the flavourless powder variety and dissolving it in a glass of water in the morning.

You can read about it in Women’s Health here.

You can also read about it in Science Daily: This overlooked supplement could help you think sharper and age better.

Here’s the abstract: Creatine is gaining recognition far beyond its roots in athletic performance. Once seen as a gym-only supplement, it’s now understood to play a vital role in cellular energy, cognitive function, and healthy aging. From boosting memory and reducing fatigue to preserving muscle mass over time, creatine is emerging as a powerful tool for everyday wellness. Despite persistent myths about bloating or safety risks, a vast body of research shows it’s both safe and effective for nearly everyone especially those who don’t get enough from diet alone.

Oh, and yes, creatine monohydrate is vegan. It’s made in the lab from non-animal sources.

Here’s the case for vegans and vegetarians who are strength training to take creatine, over at Meat Free Fitness: Should I use creatine?

I’m not sure why this photo came up when I searched “Creatine” in the WordPress free photo app, but here it is. It’s a white hand painted in red, orange, yellow, blue, green and purple stripes. Pexels.

fitness

What’s a thing you’ve been putting off and what’s your plan to get it done? #GroupBlogPost #DailyWriting #June

Diane

Home renovations and (tangentially) cleaning up cluttered spaces. When you have an old home, it can be easy to put off fixes because there always seems to be something. But eventually, you just need to call some contractors and get on with it, which leads to the clean-up because you don’t want to be that person you imagine contractors gossiping about because your home office is a mess. I have appointments and calls set up to start things rolling on Monday.

black claw hammer on brown wooden plank
Photo by Pixabay on Pexels.com

Sam

Oh so many things.  We were putting off rigging the Snipe for the season.  But thanks to Jeff’s help that got done last night. I’m personally putting off a slew of administrative tasks.  My plan? I’ve booked time Thursday to get through the list. Wish me luck. 

Guelph community boating club,  Jeff,  Sarah,  and Sam

Catherine

Uh finishing my conference paper for Friday (the people in the conference shuttle bus yesterday assured me I wasn’t alone, even if I feel a bit abashed). But, when I get back home, cleaning up my kayak, taking it back out and then deciding if I want to keep it or sell it. It needs love and use and attention, and if not from me, then someone worthy should use it.

The world, viewed from the cockpit of Catherine's kayak.
The world, viewed from the cockpit of Catherine’s kayak.
fitness · traveling

Catherine travels to Portland OR from Boston MA, with pictures

I’m not an early-morning flier. 11am is a perfect takeoff time for me, as airports usually are in a lull by then and I’ve had time to make coffee for myself at home and get to my gate without being sleep-deprived.

That didn’t happen today. Oh no. I had a 7:25am flight (I know I know, that’s not even so early, but it is FOR ME) from Boston to Seattle, connecting to a quick hop from Seattle to Portland, Oregon. Then I would board a shuttle bus for a 2.5 hour drive to Corvallis, where I’m attending this conference. I’ll be reporting in Sunday’s post about some of the cool talks on preparing, eating, growing, producing and theorizing about food. But before analyzing the merits of the destination, a bit about the journey.

My flight from Boston to Seattle was delayed because of mechanical problems with the plane. They got us a better one, but it took some time. Fair enough. However, I missed my connecting flight and had an extra 2 hours to kill in Seattle. I love it that airports often embed cool things in their terrazzo tile flooring. Here are some fish:

After the requisite 2 hours of walking, sitting, standing, milling, and repeating, I got on my short hop flight to Portland. There I found many airport sights to see:

But that wasn’t all.

Eventually I had to leave the airport to pick up my next travel leg– a 2.5 hour shuttle bus to Corvallis, OR. Sadly, even though I was in time for the 3:30 shuttle (having missed the 1:30 shuttle I had originally planned), it was about full. There was only one seat left, and three of us vying for it. One woman immediately opted out, leaving two of us. I suggested doing rock/paper/scissors for the seat, but she didn’t know how it was played. I tried teaching her, but the shuttle bus driver was (understandably) getting impatient. So we flipped a coin. I lost the toss, so waited at the outside-the-airport bus stop for another hour. Here were the sights I was treated to:

I ate the muffin, or at least what I didn’t spill on me and the pavement.

At last, the 4:30 bus arrived, a bit after 4:30pm (but I’m splitting hairs at this point). 16 of us crowded into the shuttle and rode for 2.5+ hours through the Oregon suburbs and countryside, at last arriving at my hotel. I got a lot-a-lot of steps in, chatted with many people I don’t know, didn’t waste the breakfast muffin I bought, and enjoyed airport sights.

All in all, not a bad (if very long) day. Hope your Tuesday was nice, too. See you on Sunday.

fitness

What’s one positive thing you’re focusing on today? #GroupBlogPost, #June

Christine

My positive thing is that I am heading to Halifax for a storytelling conference and I’ll be surrounded by stories all week!

Cate

Strawberries. Riding a bike. Feet that only hurt 30% as much as they did 3 months ago.

Tracy

Today my positive thing is that I’m feeling more settled in Toronto even though I am missing things in London that I would be doing this week if I still lived there.

Catherine

I’m feeling very positive about reconnecting with food studies colleagues at a conference, especially since I’ll be in the great company of a bunch of philosophers who are also speaking on panels. I’m trying out new material, and looking forward to  feedback.

Martha

I’m feeling very positive about the new course I’m teaching. It’s gone well and I’ve learned a lot from my students. I’m looking forward to revising the program content to incorporate the feedback and make some refinements based on new things I have learned.

Sam

Me,  it’s my garden and flowers and spending time outside. I look forward to it during the day.

advice · fitness · habits · motivation · self care

Go Team 2025: Remember That Time You Were Terrific?

Trick question!

You’re actually terrific every time!

I know that circumstances aren’t always terrific.

And I definitely know that you don’t always *feel* terrific.

But neither of those things diminishes your inherent terrificness.

(Is terrificness a word? I vote yes!)

You are always out there doing what you can with the resources you have – even those resources might change from day to day (or hour to hour or minute to minute.)

It’s a hard thing to be a person and while there’s all kinds of talk out there about how important it is to push yourself and to try hard and to strive for perfection, there’s no need to be putting that pressure on yourself all the damn time.

So instead, let’s start with a basic truth – you’re terrific – and then you can add any bits and pieces to that foundational terrificness whenever *you* want (no one else gets to decide the timing on that.)

And, yeah, it’s a tricky thing to remember how terrific we are but here’s a gold star for our efforts to keep our terrificness in mind.

If you aren’t quite up to accepting your terrificness, then the gold star can be for anything you happen to be working on.

Image description: A drawing of a gold star with a background of sets of overlapping concentric circles ​drawn in black ink.
Image description: A drawing of a gold star with a background of sets of overlapping concentric circles drawn in black ink.

Keep up the good work, Team!

💚⭐️💚

fitness

What is a skill you want to work on this week? #GroupBlogPost, #June

Tracy

I want to reclaim my skill at engaging in low-stakes running with the main goal of establishing routine (routine goal: 3-4 times a week).

Nicole

I want to work on my writing/taking feedback/editing skills, as they apply to work. Also, not procrastinating on that kind of thing.

Sam

There are two things I want to work on,  weekday bike rides beyond my micro commute to work and now my schedule has lightened up a bit, writing between things during the workday.  Both are definitely summer time goals.

Skills, WordPress free photo library

Catherine

I want to work on getting up earlier, mainly because a) I have a 7:25am flight on Tuesday; and b) I’ll be at a conference for the rest of the week. Luckily, I’ll be traveling from Eastern Time to Pacific Time, which will help me in attending morning meetings. Why can’t this be true all the time?! 

🙂

Martha

I want to work on a whole bunch of stuff but mostly this week I’d like to focus on trying some new focused listening and questioning techniques.

Christine

I’m working on doing more detailed pre-planning. My brain is usually convinced that I’ll be a superhero later so there’s no point in getting too detailed now.

Spoiler: I’m never a superhero.

Sunflower,  WordPress free photo library

Elan

Tact and discretion. (So I will tactfully and discreetly say no more.)

Diane

Making things with string! I am at a conference where I hope to improve my lacemaking skills and (finally) get a handle on sprang, which is a sort of stretchy woven fabric. Top picture is the sole item I have ever made with sprang (a little pouch). The bottom shows part of a late 16th C pattern I made to finish a dress.

fitness

Calming the Inner Critic, Part 2: Find the Shady Path

On Friday I wondered about finding motivation to do hard things from a place of compassion rather than self-criticism. What might that look like?

Dr. Jud Brewer, a neuroscientist and psychiatrist at Brown University, discusses this in a podcast interview with Dan Harris (10% Happier, Jan. 27, 2025). He describes how we cling to our habits, which we experience as a craving, and how curiosity and self-compassion, rather than willpower and discipline, can release us from the patterns inscribed in our minds.

For me, the insanity of thinking the same ugly thought over and over, expecting a different result, came home during a recent heat wave. I found myself burning up during an easy 10 km run. It was early in the day and the temperature was around 22 degrees Celsius—not a problem for the women I run with. But for this fair English flower, heat is a killer. I had forgotten how quickly I wilt as the temperature climbs and, on that morning, I only felt my failure to keep up. The inner critic started chirping: “Train more, train harder, force your body to adjust to the heat.” In the days that followed, I let myself be curious about those thoughts. Why did I feel a need to run in the heat? There is a beautiful lake waiting for me! The gym where I’ve been strength training lately is air conditioned. I reflected on why running seemed so important, this year, why I’m not remembering the summers when I’ve trained for triathlons, instead. Was it because I have been disappointed in my last two marathon finishes? Probably.

A few days later, I set out on another 10 km. It was hot, but early enough that the temperature was bearable, just, for me. I came around a corner at 5 km and stared down a long avenue of open, sun-drenched pavement. To my left was a side street lined with shady trees. I turned and made my way down the cool sidewalk, setting my route along whichever roads offered me shade. At the end of the run, I walked into the lake to cool off. 

What might finding the shady path look like on race day? My wise friend and health coach Stephanie Levine maps out how leading with self-compassion can work: “You are injured or not well prepared, so you shift your expectations. If you are well-prepared, healthy, and strong, you can celebrate for yourself what you have accomplished. If someone is ahead of you that you want to pass, it is a beautiful moment of strength rather than a desire to crush them.” So, to answer Friday’s question—”Can we be fierce and kind at the same time?”—the answer is “yes,” if by “fierce” we mean fiercely loving, toward ourselves and others.  

(One for the summer reading list: Kristin Naff’s Fierce Self-Compassion).

body image · fitness

Dresses that cover women’s bellies!

CW: discussion of body shapes with a focus on the belly area.

So there I was, on Facebook, idling scrolling, patiently waiting for my favorite time-wasting reels (woodturning! love all the lucite and wood chips flying! dunno why exactly!) when I happened upon this headline:

caption inexplicably reads: 16 flattering dresses for women with a belly. As opposed to...?
caption inexplicably reads: 16 flattering dresses for women with a belly. As opposed to…?

Little did I know that this was a thing. Well, it’s a thing inasmuch as magazines and websites promote various styles of dresses as belly-hiding.

Both this puppy and I are confused at what "belly-hiding" dress could mean.Thanks Dex Ezekiel for Unsplash for puppy photo.
Both this puppy and I are confused at what “belly-hiding” dress could mean.Thanks Dex Ezekiel for Unsplash for puppy photo.

Alright, I admit that I actually do know what they’re talking about. Everyone has a belly, and they range in size and shape. When we wear dresses, some of them are looser, with more fabric, and some of them are more fitting, highlighting one’s body shape.

A lot of dress marketers are targeting people who worry about their bellies and offering dresses that “cover the belly”. This is the kind of thing they have in mind:

A bunch of nice-ish an unsuspecting dresses, all of them perfectly unaware that they've een coopted into body-shaming women. All they want is to be worn and look pretty.
A bunch of nice-ish unsuspecting dresses, all of them perfectly unaware that they’ve been coopted into body-shaming women. All they want is to be worn and look pretty.

I mean, those dresses are perfectly fine. Sometimes, however, you want a dress like this:

A woman in a black form-fitting knit dress from side and back. Looking good!
A woman in a black form-fitting knit dress from side and back. Looking good!

Technically, this person’s belly is also completely covered. As are her rear end, hips and chest. But according to the body-hiding dress marketing industrial complex, she is exposed, showing her body parts. And tacitly, they’re saying we ought not to do this unless… unless what? We’re young? Thin? Tall? Equipped with flat tummies? And all the time? I’m skeptical about the coherence of the message.

I mean, we could just opt out of the whole debate by wearing this:

The sandwich board is the OG belly-hider and also efficient advertising medium. Underused and under-appreciated, in my view.

As for me, I want options. Sometimes I want a form-fitting dress. Sometimes I want a swishy, loose-fitting dress. I say let a thousand dresses bloom.

But they all need pockets, okay?

I know I didnt cover the issue of pom-poms on dresses. Please feel free to weigh in with your comments. Thanks Salome Jangulashvilli from Unsplash for the photo.
I know I didn’t cover the issue of pom-poms on dresses. Please feel free to weigh in with your comments. Thanks Salome Jangulashvilli from Unsplash for the photo.