celebration · climate change · fitness · food · fun · self care · vacation

Cold drinks for a hot summer: they don’t solve climate change, but they are mighty refreshing

Here’s a scientific term I wish I didn’t understand: heat dome. Europe has been suffering under one, bringing with it two record-breaking heat waves and more than 1300 excess deaths in the past month. And North America will be on the receiving end of one this week. Ontario and the US midwest and east coast are preparing for temperatures to top 100F/37C this weekend.

There’s a lot to say and feel about climate change. We here at Fit is a Feminist Issue worry and write about it a lot, including most recently Sam’s post here. It’s changed our daily lives in so many ways, including exercise and work and wake-up schedules, travel habits, buying plans– this is just the tip of the (melting) ice berg.

But we can’t and shouldn’t spend all waking moments confronting future and present fears and woes. In order to keep ourselves ready for the long-haul of adjustment and advocacy and innovation and conservation, we need occasional pauses. We need to be refreshed.

And, for my money, there’s no better and more refreshing pause than making and drinking a cold or icy fruity beverage. I’m serious. Who can be sad in the presence of fresh watermelon, a spritz of juicy lime, the cold rush from an ice-cold glass? Not me. And I bet not you. I mean, doesn’t this look like a (momentary) solution to all our problems?

watermelon agua fresca, with a sugared rim, spring of mint and lime squeeze at the ready.
watermelon agua fresca, with a sugared rim, spring of mint and lime squeeze at the ready. Go here for the easy-peasy recipe.

This drink is part of my regular summer drink rotation. Consider adding it to yours.

A new addition that I’m trying this weekend with friends is limonada, or Brazilian lemonade. It’s not really lemonade in a classic sense, as it contains sweetened condensed milk as an ingredient (WHAT?! don’t knock until tried). Also, you pulse (not pulverize) cut up limes in the blender, which adds to its limeyness. Here’s a recipe. I dare you to try it, and I double-dog-dare you to comment on the results. Are you reading, Sarah Pie?

The creamy simplicity of the Brazilian lemonade, or limonata.
The creamy simplicity of the Brazilian lemonade, or limonata.

I wrote in more detail last summer about fun summer cold beverages; check it out if you are looking for more ideas for cooling off in a hot summer.

And Happy Canada Day to all!

fitness · fun · Go Team · goals · habits · health · motivation · self care

Go Team 2026: Keep Showing Up

Hey Team,

When was the last time you celebrated showing up?

If it has been a while, then please take this post as a sign to pat yourself on the back, congratulate yourself, and claim your gold star.

And if you congratulated yourself earlier today?

Well, pat yourself on the back, congratulate yourself again, and claim your gold star.

If you’re like me, there will be times when you are really challenging yourself and times when you are just kind of treading water.

Both are good.

In fact, the whole range of ways to show up are all good.

And I’d like you to celebrate every one of them.

I am proud of you for showing up when it’s fun and I’m proud of you for showing up when it’s annoying to be there.

And I hope that, overall, you get more fun than annoyance but here’s your gold star for your efforts either way.

Go Team Us!

A painting of a gold star on black paper with encouraging text on one side.
I’ve been trying out gold star cards with encouraging text and I like how this one turned out. Image description: a black card with a small painting of a gold star on the left side. On the right side is a piece of white card with rounded corners that says, in black text, “ this gold star celebrates your hard work, the effort you put into showing up every time. Congratulations! I’m so proud of you.” The white card is framed in black with a gold frame outside of the black one. There is a thick gold line a little ways under the star that also extends downward underneath the white card.

aging · blogging · cycling · fitness · fun · nature

What progress means as we age

This year five friends and I tried to repeat a two-day cycling tour some of us had attempted a few years ago: the Guelph to Goderich rail trail, which is just short of about 150km of gravel path through scenic rural Ontario.

The first time, it was my first multi-day cycling tour ever, and I didn’t even own my own gear. We’d unknowingly scheduled the original ride during a derecho storm, so we made it most of the way until the rain, the cold, and the trail that had turned to a sandy stream made the ride not fun anymore. After getting 2/3rds to Goderich, we stopped at a brewery in a small town called Blyth and called it a day.

This time, the rain and the cold were back, fortunately only during the second day. But with the dramatic turn in weather from the first sunny day, so once again we found ourselves soaked, muddy, and at the brewery, warming up with a beverage and deciding to end the ride there.

Sun and shine and smiles on the first day….

In the car on the way home, I thought about what it means to progress in a sport or exercise activity. Typically, to me it has meant faster times, more goals, or better scores. Really, though, the goal posts are always moving as we age. The same journey gets harder over time, even with more experience and better gear. Not even considering an adjustment for age, we chose not to feel bad that we didn’t finish at Goderich but good that we got as far as we did. As my friend Lisa said with a smile, “I’m confident there weren’t many 60 year olds out doing as much as I did today.”

Lisa and me riding into town, soaked but happy. Photo by GA Koops.

Progress was being able to get the same thing done even after a few years of creaky bones, knee problems, more stiffness. Fun and accomplishment were our goals. As I enter mid-life, that kind of relative thinking gives me a new and better way to measure my own success, one that acknowledges what I can’t control and focuses on what I can (like chasing joy rather than results).

For long-time readers, this blog is itself a testament to this kind of context-based thinking about fitness and aging. As we write, over the yesrs, what is maturing along with our bodies is our sense of what progress means. We can give ourselves permission to move at a pace that reflects the time and space we’re in, rather than set ourselves up to fail with ever-higher expectations that don’t appreciate where we really are.

The Guelph to Goderich rail trail line is referred to fondly around here as the “G2G.” Now that we’ve made it as far as Blyth, twice, it’s now sort of a new tradition for us, our “G2B.” And if we can get even that far again in a few years, rain and/or shine, we’ll all be happy with that.

Gotta keep your strength up! Delicious pie and tarts at the end of Day 1.
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.

(In cycling, my ride leader explained, they are referred to as leads or, in motorcycling, points.)

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. We had what the ebike community calls range anxiety: running out of juice before we run out of hills. Given the hilliness of Faial island 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