cycling · fitness · fun · holiday fitness · leadership

Scouts and Sweeps in Group Fun

In the Azores, on the volcanic island of Faial, 5 friends and I rented ebikes for what we thought would be a scenic and leisurely ride through part of the countryside.

But after a few hours, following stops for an ocean swim and a lunch, the wet and foggy weather started closing in. We had few route options and limited ebike battery life. The guy at the rental shop had warned us: use the pedal assist too much and we’d be pedalling our heavy ebikes home entirely on our own steam.

The team posing: we had cycle, rain, and swim gear all ready for this trip that day!
The team posing: we had cycle, rain, and swim gear all ready for this trip that day!

I am, by instinct, a middle-of-the-pack person. I’ve never been confident or experienced enough to lead a physical group adventure, though I’m not usually slow enough to need too much bringing along. Most of my athletic life has involved participating but mostly being accountable just to myself.

But after two years of riding with my local cycling club, I’d learned enough about how group rides work to provide some safety and support strategies. One person sets the direction and pace. They carry the authority and stress of being first. Another person holds the rear and watches for gaps. They make sure no one gets left behind and communicates trouble forward.

I didn’t know those roles had names until I talked to a friend who, as an avid hiker, described similar roles for groups on multi-day hikes: scouts and sweeps.

I took a photo of the ride routes map at the store, and I’m glad I did because my Ride with GPS app wasn’t awesome.
I had just happened to take a photo of the ride routes map beforehand at the rental store, and I’m glad I did because my RidewithGPS app wasn’t awesome in the Faial backcountry.

I was so eager to ride that day, I ended up at the front. It turned out that my first day as a group cycling scout was somewhat stressful: the weather was not improving and the road on those volcanic hills seemed to head ever-upwards.

A break in the hills and the fog allowed me to snap a picture of the road and town ahead.
A break in the hills and the fog allowed me to snap a picture of the road and town ahead.

By the time we got to the exact opposite part of the island from where we started, we had to make a choice: follow the shorter mid-island route the bike store guy had suggested…or take the longer, traffic-busy road near the water. Given the hills we had already faced, we chose the latter.

There were other experienced riders in my group, so we rotated scouts and sweeps as we made our way towards Horta. By finally hitting some downhill and conserving our energy and our bikes’!), we ended up returning to the rental shop with time and battery to spare. Our apps told us we had made speeds of over 50km and reached an elevation of 330m, a gain of nearly 1000m overall. Not bad for recreational cyclists!

Lots a of elevation along with the weather made this recreational ride a good challenge, even on e-bikes.
Elevation and weather made this recreational ride a good challenge, even on e-bikes.
Route around Faial Island
Our final ride around the island and back to Horta….the long way.

Thanks to the Scouts and the Sweeps

Since our Faial ride, I’ve been thinking about the contributions that scout and sweep roles play in group activities. Not just the formal leaders who are trained and hired to lead groups on trails and tracks, but the regular folks who volunteer their expertise to help move groups of people along together. Scouts and sweeps aren’t just coaches on the sidelines. They are part of the group too, and their labour can be invisible until you’re the one doing it (or you are the one being helped).

Elan eating a sandwich
Me (Elan) on a scout break eating a Nutella sandwich.

This holiday group ride, which was longer and more difficult than anticipated, made me grateful to have had so many great scouts and sweeps in my life, taking care of me and the rest of the group when I didn’t even notice it. And this time out, I appreciated being able to serve my friend group in that same way.

cycling · fitness · fun · rules · tbt

Revisiting the Rules of Cycling Rewritten (Throwback Friday)

I went back to Sam’s Thursday post in the third week of April 2015 (11 years ago): The rules of cycling rewritten. It was composed of three linked posts and Phil Gaimon’s 3-minute video, New Rules of Cycling.

Sam’s two linked posts describe observations about some negative aspects of cycling she was seeing at the time, focusing on machismo and fussiness.

I found through the Wayback Machine the youth sport UK’s 27 rules for young cyclists, which emphasize respect, consctientiousness, and reality checks during training and races. The rules advise young cyclists to reject egotism and meanspiritesness and embrace competition while still seeing the bigger picture.

Finally, conplete with a makeshift outdoor office, a Cookie Monster mug, and his bike behind him, Gaimon shares general etiquette cycling rules that reject elitism and encourage safety and inclusion. And waving, as Sam notes in her OP.

If I had to boil it all down, the “new” cycling rules in 2015 were to Be Kind To Others and Be Kind To Yourself.

I think Sam’s post from eleven years ago is evergreen, not throwback. As a curious but hesitant road and gravel cyclist, I might not have even joined the sport of cycling a few years ago if I’d have known how gate-keepy it could be. I’m grateful for these posts because the culture of any sport is learned behaviour. As a novice, I only benefit from more seasoned riders who model and encourage unlearning the “old” rules that would have excluded me. Marc and Fred at the LCC lead in this way.

Longtime FIFI cyclists: have the “new rules” from over a decade ago become just “the rules” today? What’s changed, and what’s still the same in your cycling world?

celebration · fitness · fun · mindfulness · motivation · play · rest · self care · time

April? Tomorrow? Really?

So, apparently we’re starting April tomorrow which is bizarre because I am pretty sure we just started March.

Time is a mystery.

But seeing as the calendar is insisting that a new month is imminent, I thought it would be fun to look at some of the fitness and wellness related days that have been assigned to April.

April is…

Move More Month – that seems pretty promising and it could be pretty easy, if the weather cooperates even a little. And for many of our bloggers and readers, it ties in nicely with the fact that April is also Active Dog Month -it’s like a 2 for 1 special, really.

Stress Awareness Month – I think we are all pretty aware of stress (ha!) but this could be a good time to pay attention to your stress levels and see if you can find some relief.

Speaking of stress relief, perhaps the fact that April is Poetry Month, the Month of Hope, and National Volunteer Month, could help find a good starting point for reducing your stress levels.

And if you need help with your stress, April is also Counseling Awareness Month – extra impetus to give it a try.

See more of the awareness days, weeks, and month-long reminders in April.

For me, though, the best awareness day this month is April 5 – which is My Sister Denise’s Birthday Awareness Day.

Denise is a fun, creative, outdoorsy person and I highly recommend that you celebrate My Sister Denise’s Birthday Awareness Day by finding some nonsense to participate in, by taking yourself outside for some fun, or by doing something creative.

In fact, if you *do* celebrate My Sister Denise’s Birthday Awareness Day on Sunday, let me know and I will draw you your very own gold star as a reward.

Denise’s birthday

fun · habits

Fit is a Feminist bloggers: our favourite non-alcoholic drinks

I love a good group post. Last month I did a three part series called “Thirsty Thursday”. It got a lot of traction, especially from friends and colleagues, people want to talk about other options than drinking alcohol while out on the town or celebrating at home. Here’s our favourites.

Catherine

Honestly, right now I’m treating myself to the occasional fresh-squeezed orange or grapefruit juice. Several evenings this week I poured myself a small glass half-full of OJ, and drank it with great pleasure. The tart citrus, the texture of pulp, even the bright orangey-yellow color are sensory delights during the dark cold winter. It’s intense, so it’s perfect for sipping. I am squeezing grapefruits myself for the next round of after-dinner citrus concoctions. Yes, you add grenadine for color/flavor-sweetness, and/or seltzer or tonic for fizz, but at the moment I’m into the pure power of citrus.

Sam

I’m a big fan of Geez Louise. The company is Canadian and women-owned. The drink is
prebiotic sparkling water with 5g of plant-based fiber, zero sugar, and no sweeteners. I like Melon Mint best,
Lemon Lavender second best, and
Grapefruit Basil third.

There’s a lot I can’t drink now, coffee after noon, very carbonated beverages any time. Luckily I’m happy with plain water most of the time. Also, mint tea. But the Jeez Louises taste good and don’t upset my stomach so they’re a win.

A picture of four cans of Geez Louise Melon Mint.

Elan

I haven’t tried this yet but the Juicer at Pearl Morrisette, One of only a few two Michelin star restaurants in Ontario, creates a tisane with herbs infused in water, then mixes with a fresh pressed juice. The result is depth and complexity without too much sweetness. Try infusions with basil, nettle, sea buckthorn, oregano, or lavender!

Martha

The Carbon Bar has a great mocktail menu. My favourite mocktail is any variation of a Moscow mule. I love the zip the non alcoholic ginger beer gives to fruit syrups!

It’s in Toronto. It’s also quiet, conducive to conversation and the meal we had there a few years ago was lovely.

Diane

I love my sparkling water with a splash of flavouring. I use a SodaStream because it creates less waste, and preferred flavours are lemon or some sort of shrub (an old syrup recipe that I make using fruit, vinegar and sugar). You can find the recipe here:https://siglindesarts.wordpress.com/2024/01/01/rhubarb-shrub/

A funnel shaped crystal glass containing a drink the colour of ginger Allie on a white lace tablecloth.

Tracy

Day to day I like flavoured sparkling water. But my favourite two mocktails are both at Planta: the cucumber mule and the cosmic colada. So good.

Nicole

I have had some good shrubs and similar in restaurants, but really, I’m happy with good coffee – or – a Diet Coke!

Cate

I like RISE hibiscus kombucha for a sparkling middle of the day treat.

Nat

There are so many great mocktails. My favourites are Edna’s mojito. It’s crisp and served over a glass full of ice so the tall can goes far.

Clever G&T is available at grocery stores in Ontario and is a modest price point.

Chill Street Gin Fizz from Nova Scotia is tangy and blueberry flavored.

As a side note, I loved reading everyone’s go to drinks. I remember the first fresh squeezed orange juice I ever had. It was in Florida and it tasted like sunshine.

Often I’m looking for complexity or intensity of flavour, a different kind of stimulation than water, tea or coffee.

I hope you found inspiration to try something new!

alcohol · celebration · fun

Nat invites folks to de-center alcohol when socializing

This is my final installment of Thirsty Thursday where I write about how I’m leaving alcohol behind.

Growing up in rural New Brunswick the epitome of hospitality was offering guests an alcoholic drink when they arrived.

Birthdays, graduations and most events had alcohol at the center. We got together to have drinks at home or in bars. Drinking was the activity and the socializing came second.

Inadvertently we excluded anyone who didn’t or couldn’t drink.

Many years later I’ve learned that socializing doesn’t have to be centered around drinking alcohol.

That’s not to mean I’m asking people to not drink but rather have other things as the reason we are getting together.

My friend Jess and I regularly get together over crafting events, like making clay ornaments.

A star, heart and tree shaped white clay ornaments with red ribbon loops.

Michel and I have dates swimming, walking and working out.

Friends are coming over for a pre-concert hang next weekend. The plan is making pizzas and playing board games.

I invite my eldest over to help me on projects around the house.

I get together with friends to read each other’s writing.

Alcohol can be involved in these things but they are not what is bringing us together.

When I move alcohol to the periphery I center time with friends, creativity and wellbeing.

That sounds pretty dang interesting doesn’t it?

ADHD · challenge · fitness · fun · habits · self care

7 out of 11 for November. That’s a pass, right? (YES)

So, I started November with a reasonable plan and lots of time to get it done.

Two weeks ago, I was on track to complete most of my list.

Then I started having trouble with my arms. It’s kind of hard to describe but basically I had something going on with my shoulders that was inflaming a nerve? tendon? string? piece of spaghetti? And it caused a pain down the back of both of my arms and made my forearms ache and my wrists hurt.

I could tell by the nature of the problem that it wasn’t anything serious but it did get worse when I moved my arms too much and got better when I rested.

So, in the interest of minimizing my arm annoyances, I rested as much as possible and I dropped some things off my list for this month:

  • Try a calisthenics video
  • Continue the stretch band strength training program from October 
  • Go swimming 
  • 30 minutes on the rowing machine

Sure, this was a bit frustrating but I am proud to say that I was quite kind to myself in the process and I don’t feel at all bad about it.

And, as a result of changing my plan and increasing my rest, my arm annoyances are almost completely gone.*

The list below is what got done (or partially done) in November.

Perhaps I should only give myself partial points for partially done tasks but since I did everything I could do for each task I’m just flicking the metaphorical switch to done and giving myself the point.

After all, I am the boss of me and I get to make these decisions.

Here we go;

Partially done. I haven’t taken the day yet (I will do this in December) but I do have a good list of things to do and how to arrange to do them.

Done! Go me!

  • Do a 30 minute yin yoga video

Done! It was really hard to commit to the idea of being relatively still for so long and my brain fought me on getting started but eventually I talked myself into it. It was just as great as I hoped it would be.

  • Do at least one 10 minute meditation per week

Done! I did this once a week for the first three weeks and then switched to every day for the last 12 days of the month.

  • Find a way to elevate keyboard for a standing writing session

Dan and I are still working on this.

  • Journal while sitting on the floor once a week

Done! In fact, I journaled on the floor more often than this and watched TV on the floor and read on the floor quite a bit. This, after all, was more about spending time on the floor than about journaling.

  • Practice those three tricky TKD patterns for at least 30 minutes (total)

Partially done! Obviously, having wonky arms affected my practice in this area too.


So, I’m calling November a success, too.

Why?

Well, 7/11 is a pass, obviously.

And I did what I could with what I had.

And I pushed myself a little but respected my capacity.

And I felt good about the things I could do when I did them.

If that’s not a success, I don’t know what is!

Go me!

Now I just have to make a plan for December…

*I can only assume that my stellar attitude about change was key factor in healing as well. (Christine pats herself on the back. Metaphorically, of course.)

(In case you are wondering, the painting is the ghost of Christmas present)

camping · challenge · femalestrength · fitness · fun · kayak · kayaking · paddling · rest

Camping together gives women autonomy and community

I recently went kayak camping with 6 friends at a remote Ontario provincial park called Killarney. Over 6 days and 5 nights we kayaked on a lake to 3 different camp sites. It was a chance for some holiday rest but also some active challenges.

Each site stop meant packing and unpacking my (borrowed) kayak: sleeping gear, food gear, hygiene gear, camp chair, bug repellants, clothes, and drying line. These were stored in dry sacs that kept stuff dry in inclement weather or if the kayak tips. We also agreed to each pack out our own garbage, which had to be stored every night in our kayaks to avoid attracting animals.

Though I was a girl guide and did family trailercamper trips as a kid, I am newer to camping where you haul your own gear, purify your own water, eat primarily rehydrated food, and eliminate in a “thunderbox”. On every trip I learn more through observing others and asking questions to find what arrangements suit me best (eg, tent vs hammock for sleeping, what vegetarian foods I can take, etc.).

I’m on my own to make sure I can carry what I pack, I pick up after myself, and I keep myself clean, dry, sated, and injury-free. Although this seems like regular adult stuff, in nature with no other amenities than what I carry, I must plan ahead and be self-sufficient. As one of my friends said during the trip, “Doing this as a woman, as a group of women, is empowering.” (Another one said camping is having fun while being mildly uncomfortable.)

What is empowering is not just taking care of yourself but also working together as a group. These women harnessed 7 kayaks in a trailer safely for highway driving, navigated to a remote provincial park, kayaked to multiple camp sites, used fishing gear, arranged in pairs for food prep and clean up, found wood, set up big tarps in case of rain, and shared anything that was needed, from extra salt to insect repellant to tampons to skin bandages.

For nearly a week were on our own but also together: travelling, paddling, swimming, fishing, card playing, plein air watercolor painting, food and drink imbibing, mosquito repelling, storytelling, and looking out for each other.

I am grateful to have learned so much about the tricks and tools of kayak camping from these women. It’s given me a sense of accomplishment and pride in a hobby that’s fun but not always easy or convenient. I’ve chosen from here this quotation, attributed to Madonna (who may or may not also be a kayak camper), to sum up my thoughts:

“As women, we have to start appreciating our own worth and each other’s worth. Seek out strong women to befriend, to align yourself with, to learn from, to collaborate with, to be inspired by, to support, and enlightened by.” – Madonna

What do you do, on your own but also with others, that gives you a sense of personal autonomy as well as community?

7 kayaks hauled by a truck
7 women in kayaks
5 women sitting in front of a campfire at dusk
The view, of an overturned kayak near the water’s edge, from my tent at dawn
beach body · diversity · fun

Goths at the Beach

I recently discovered that World Goth Day is a thing, but Goths at the beach is a twist I hadn’t expected. Silly me.

It turns out there are Goth beach events and barbecues and beach toys and swimwear and more.

My recollection of Goth culture from the past was that people into the Goth aesthetic tend not to be into fitness activities. Maybe things have changed. Maybe things haven’t changed and some were always into fitness but trapped by the stereotype.

Either way, I hope they have a fabulous time at the beach tomorrow.

As from the Goth Beach Day at Britannia Beach in Ottawa shows a woman in a black dress, wearing sunglasses and a wide-brimmed black hat. She is sitting on a sandy beach, holding a large black umbrella.
fitness · fun

Today is International Dance Day? I’m in!

Ok, so I have to be careful with my movements these days because I don’t want to aggravate my neck/shoulders/back but I’m still going to be low-key flailing around in celebration of International Dance Day today.

And I hope you’ll do the same because…

A quote about dancing
Image shows a quote from Lynda Barr that reads “ Any kind of dancing is better than no dancing at all.” and there is a person leaping in the air on the background.

I’m not a great dancer (choreography confounds me) but I thoroughly enjoy galumphing around whenever the mood strikes me. In fact, when I am feeling overwhelmed or that things have gotten too heavy, throwing on a danceable song is one of my go-to ways to release all that ickiness.

A photo of a little girl dancing with her dad at a wedding in the 1970s
One of my favourite photos of all time, me and my Dad dancing at my Auntie Val’s wedding in the late 1970s. Image description: Me, at about age 6, dancing with my Dad on the dance floor at my Aunt’s wedding. I’m wearing a light-coloured sun dress and my blonde hair is in pigtails, my right arm is in front of me at chest height (obviously mid-dance-move) and I’m smiling up at my Daddy. My Dad, also mid-dance move with his right fingers mid-snap, is wearing a light grey suit and his brown hair is a floppy sort of length, is looking down towards me with a good Dad-energy. There are people sitting at tables in the background.

And, apparently my instinct to dance in those situations is a good one. Here are some links to articles and videos about why dancing is good for us – even if our techniques are ridiculous:

Why dancing is good for you

Four Ways Dancing Makes You Happier

Dancing and the Brain

Still image shows the title of the video ‘The science of dancing’ next to a silhouette of a dancer who has jumped into the air with her head leaning back. There are chemical symbols in the background.
Still image shows the title of the video “The importance of dancing like an idiot” next to two silhouettes, one solid one in light pink and one white one in scribbled lines.

If you aren’t feeling up to reading or watching a lot today, maybe one of these quotes from Planet of Success will inspire you to dance?

a quote about dancing
Image description: a quote from Amelia Altwater-Rhodes in white text, the background image is of a person on a skirt dancing on the street. The quote reads: In a society that worships love, freedom, and beauty, dance is sacred. It is a prayer for the future, a remembrance of the past and a joyful exclamation of thanks for the present.”
A quote about dancing
Image description: a quote from Agnes De Mille that reads “To dance is to be out of yourself. Larger, more beautiful, more powerful…this is power, it is glory on earth and it is yours for the taking.” the background is blue (some shapes are visible but I can’t tell what they are.)

And, last but not least, here are a few of my favourite songs to dance to, feel free to borrow them for your own galumphing around:

Bif Naked’s “I love myself today” – Be sure to jump up and down during the jumpy parts. You’ll know ’em when you hear ’em. The still image is a photo of the singer, a woman with chin length black hair and bangs, sitting in the back seat of a car with her (tattooed) right arm on the window ledge and her hand upwards.

Great Big Sea’s “The Night Pat Murphy Died” – apparently this is a very old song but this was the first version I heard. It mentions drinking and wake, so judge yourself accordingly. This is the song my sisters and I dance to at weddings -we need a lot of room for this level of galumphing. The still image is a brightly coloured plastic doll of a guy playing the accordion. The background is yellow and the album name ‘play’ is on the right.
Charming Disaster’s “Baba Yaga” – the catchy tune, the folklore, and the clever lyrics makes this one of my favourite songs. Excellent for dancing in the kitchen or in the car. The still image is of three odd folk art dolls with the name of the band and the song superimposed on the image.
Soft Cell’s “Tainted Love” – This is a great song for goofing around with my friends. We have a dance for this one that is reminiscent of dancing on someone’s lawn in the summer when you’re 10 years old. Still image shows the singers face in a celestial setting.
Elle Kings “Ex’s & Oh’s” (the apostrophes are hers, not mine) – This is another song for goofing around and I like the snarky lyrics. Still image is of the album cover with the singer looking over her shoulder at the camera. She has blonde hair, defined eye makeup and she is wearing a multi-coloured shirt.

How will *you* be celebrating International Dance Day?

fitness · fun · goals · soccer

What Counts as Winning

A few years ago, a group of 40+ women organized a “chill” low/no-contact indoor rec soccer league. The idea was to avoid the intensity, aggression, and injury risk that can make adult rec sports feel more stressful than friendly. Stories like those on this Reddit thread confirm that too much competitiveness can make rec soccer less fun.

Our soccer building keeps league-wide policies: in this new league we couldn’t self-officiate or prevent too-skilled teams from registering. Most players still wanted to play on their own teams and keep score. So, how do you ensure a new league will be fun and friendly when many elements stay the same?

We have tried a few things: captains keep a group chat, and referees are asked to be aware of rough play. This year, each team nominated a “player of the game” from the opposing team—a small gesture to recognize effort and positivity, not just goals. Since its inception, I’ve enjoyed playing in this league and am grateful to those who have supported it so far!

Still, as play has improved over the past few years, I’ve noticed a shift in the intensity level of some games. It has made me wonder: how can we maintain the spirit of “chill”?

Here are some on-field ideas teams could adopt or maintain:

  • Drop back for any line or goal kick.
  • Stop play as soon as the keeper has the ball or is on the ground.
  • Discourage any arguing with referees calls. All concerns about calls go through captains.
  • Take a very short rest/water break within each half, even with subs (Ayso, 2024).
  • Rotate players across positions.
  • Teams who notice a skill gap, or when there is a goal difference of >4, pass a set number of times before shooting (Rabinoviz, 2015) or only make ground shots.

And some off-field ideas:

  • Each new season captains create a play agreement they share with their teams.
  • Keep communication flowing between refs, captains, and players throughout the season.
  • Encourage post-game socializing between teams.
  • Skip playoffs (especially shootouts) and just extend the season.
  • Check in with players occasionally for feedback.
  • Individuals can reflect after each game, or the season: Did I have fun? Did the other team help me to have fun? Did I help the other team to have fun? (Thanks to Sara for this idea.)

The goal isn’t to restrict play—it’s to shape it in a way that reflects our shared values: community, fun, safety, and mutual respect.

Around the same time I was reflecting on all this, I read Sam and her colleague’s article, “The Virtue of Aggression in Sport” (2025). I’ll admit, the title gave me pause—given that I was sharing an update about a league trying to minimize aggression! But the authors draw a thoughtful distinction between unacceptable violence and “controlled physicality” (para. 1). I’ve heard a few league players express similar views: physical intensity can be part of what makes soccer feel satisfying. It doesn’t have to mean harm.

The article makes the case that some aggression is appropriate, even desirable, insofar as “those who are highly motivated to win will pursue their goals vigorously” (para. 3). And I don’t disagree—it’s important to clarify what kinds of aggression are acceptable and unacceptable in competitive sports.

Sam’s article makes valid philosophical arguments, but I think our chill league strives to align with its broader point about defining what kinds of physicality we allow. We can pursue the goal of “chill” by creating a space where fun, fitness, and community are the measures of success. Ideally, “winning” isn’t about the scoreboard—it’s about how we feel during and after the game: connected, respected, and glad we showed up.

After playing in our last regular game of this season, I realized one more thing: I care less about physicality and more about avoiding situations where negativity and aggression/competitiveness feed each other. For me, it is essential to maintain positive feelings of goodwill and care for everyone on the field.

So, as the league evolves, I hope we keep deciding together what kind of experience we want to have, then actively working towards shaping that experience. I plan to keep pursuing (vigorously) the goal of keeping a positive vibe on the field: that’s a win for me.

Rec sports players: how do you keep things positive and fun, even with varying levels of skill, intensity, and physicality?