cycling · Sat with Nat

Today’s the day! Nat’s at the MS Bike Tour

Canada Life Cycles team at the 2025 start line.

This morning my alarm went off at 4 am. Michel hopped on his bike to ride the 70 km to the start as part of his training.

The past two weeks have been hit and miss cycling wise due to storms and air quality. But this morning I’m feeling good.

I collected Tracy & Tyler at 5 am and we arrived at the Grand Bend Motorplex for 6 am.

I love seeing friends, old and new, at an event that continues to have a strong core of longtime supporters.

Michel and I at the 2025 registration with my friend and neighbour John.

We will have a light headwind both days. It’s just how the weather worked out. Some years we get tailwinds both ways. Just the luck of the draw.

It’s delightfully cool and I’m thankful we are not in a heatwave.

The route this year is simplified. It is the same both days and uses roads local cyclists frequent.

Michel and I have had excellent results with our fundraising. I think having the top fundraiser, Barry Travnicek, join our team gave us a good reputation to live up to.

As of writing this I have raised $2,165. Michel is sitting at $685. We are hoping to best our total of $3,200.

Help us get there by Donating here

This event is much more than a cause related fundraiser. It’s a weekend riding with my beloved, our friends and colleagues.

Michel’s involvement pre-dates mine. He had been involved for a couple years before we rode together for the first time in 2018.

It’s become a touchstone in our relationship and our cycling season. We know several couples who met at the event/ride together.

Riding for this cause, the treatment and cure for MS, has brought me closer to friends. It has connected me with a community of caring and action. It’s something I treasure a great deal.

I don’t take for granted that I can ride 80 km two days back to back. It is a challenge but an achievable one.

I hope you too can find meaningful ways to connect activity and community. It’s powerful stuff.

flexibility · functional fitness · injury · mobility · Sat with Nat · strength training · weight lifting

Nat, spinal movement and the Jefferson curl

I’m at the final stage of recovering from my lower back injury from the winter.

It started with analysis and restricting movements until my back healed then re-introducing different spinal movements.

The last step is yet another “silly little movement” called the Jefferson curl.

Emily described it as going from standing to fully bent over, curling my spine like a pill bug.

This bug is curled up just bragging about its range of motion

Emily and I spoke about why moving each vertebrae separately was important.

First, it’s helping my proprioception. As I stand tall and slowly curl my head, neck and each part of my spine – I’m understanding what muscles and connective tissues are doing at each stage of the movement.

Second, it’s practicing movements that occur in everyday life. Bending over to pick up a sock or stooping to get a weed in the garden should be effortless and not require special movements.

Third, learning this move is removing my fear of re-injury. I’ve been overly protective of my back which, ironically, makes me more prone to injury.

The internet has strong opinions about the Jefferson curl specifically and spinal movement in general!

Do a quick search about spinal flexion and or the Jefferson curl. It’s ok. I’ll wait.

You will quickly find people yelling about always keeping a neutral spine. Others imploring everyone to use the full range of motions of your back. What a mine field!

I do like SoheeFit’s explanation.

Never round the back?

Carefully and under light load

Under my physiotherapist’s guidance and coaching, I practiced the movement with a tiny 5 pound kettle bell. I didn’t even know they came that small!

Emily reassured me that it would feel like breaking every rule about form. It did! Since it is so ingrained in me not to round my spine I struggled to get my body to comply.

After two weeks of doing 2-5 reps a couple times a day using a 5 pound weight, the Jefferson curl is feeling more fluid and available to me.

I’m not saying everyone needs the Jefferson curl in their routine but it has caused me to question if I’m unnecessarily restricting other movements.

I tend to shy away from kneeling and other pressure on my knee because of an old injury. I’m going to gently explore that and challenge my self-imposed restriction.

Use with caution

It’s not that the advice to keep a neutral spine is wrong. When lifting heavy loads, it’s important to get in the right posture and engage your legs and core. Good form for exercises matter!

So I will never be using my heavy weights on this movement. I also need the range of motion available to me in my life because socks and weeds need picking up!

Look at the lovely curve of the spine!
cycling · Sat with Nat · strength training · swimming · walking

Nat’s trying to “live like Doug”

It started as a joke a few years ago. My colleague Net would regale me with her retired husband’s adventures.

Each morning Net would wake up early to walk Rodney, her hilarious Rottweiler. Doug would jump on his bike. Net would log in to work before 7am. Doug would go for a swim. Net took her lunch at 11 and walk while Doug played hockey. Yes. This is all the same day.

Net and I would often meet at the end of her work day and I would always ask what Doug was up to.

Net would brief me on his myriad of activities and exclaim “I wish I lived the life of Doug!”

A few years later, Net retired and she joyfully does activities all morning then “whatever I want” in the afternoon.

I recently got a sweaty hug from Net on my morning walk with Michel & Lucy. She was biking to an aerobics class. We laughed and agreed she was “living like Doug”.

It’s a schedule I aspire to. And I’m giving it an honest go. On Tuesday and Thursday this week I walked Lucy & Michel. I then biked to the pool. I swam for an hour. Biked home. Then had a lunch walk with Lucy and Michel.

My bike, Myrna, at the pool

But then, then I had a GIANT NAP. It turns out I’m not in good enough shape to “live like Doug” yet. I’m trying. It’s going to take some time.

Me making a goofy face while having fun walking.

My summer plans include swimming, cycling and strength training but I also need recovery days. Yesterday (Friday) I decided I needed a recovery day instead of my planned bike ride. I was bone tired.

So it was an active recovery day of walking with Michel & Lucy, a short utility bike ride and a decent stretching session.

Me, continuing to be a goofy goober, on my bike.

Michel could care less what I accomplish in a day. His only concern is my wellbeing. He’s delighted I am finding a new daily routine that includes lots of activities.

An example of an active day. 183 minutes of exercise including walking, biking and swimming.

I did have sore abs on Wednesday that responded to gentle movement. I’m really looking to avoid injury as it feels like I have been in physio for one injury or another for YEARS.

So yes, Doug, I’m working up to being as active as you are every day. I bet by the end of the summer I’ll be able to fully “live like Doug”.

cycling · Sat with Nat · swimming · walking

Summer’s in full swing and Nat couldn’t be happier

Like many places in the Northern Hemisphere we have been experiencing a heatwave the past week.

It has messed with cycling plans, both for Michel and I.

I just saw him and about a dozen riders off at 6 am local for “Prettiest Town” a 300 km Randonneur brevet.

Originally Michel was to do the ride Thursday but it was canceled the night before due to the temperature. As were the rides scheduled Friday.

Now everyone is off and rolling, including myself. I’m going out for a peppy 50 km ride just as soon as this post goes live.

It’s been a marvelous week of getting on both my bikes. I had a nice 10 km recovery ride on my road bike, Ethyl.

I’ve gotten back into utility cycling. I picked up some groceries Monday.

Two reusable grocery bags sit on a bench, full to the brim with $100 of groceries.

I discovered my commuter bike, Myrna, can easily carry two bags of groceries. I love just a click from a grocery store and it felt good to stretch myself into cycling more.

Tuesday I visited a friend and got a 6 km ride round trip.

Wednesday was Canada Day and VERY HOT. A friend was moving so I provided a cooler full of Gatorade on ice and linen handkerchiefs for blotting our sweaty brows. They worked marvelously.

Lucy has been getting walks in the morning and evening, avoiding the worst of the heat.

Thursday, with the change in Michel’s schedule, we walked Lucy then did strength training in our basement. It was a day of enjoying unexpected time together.

It was lovely in the evening so we went to the closest outdoor pool for a lane swim. It felt amazing.

There’s something about dappled sunlight on the pool’s surface that feels magical.

Since I’m no longer racing in triathlons I just enjoy going through my drills and getting a few laps in. It’s about 600m in 30 minutes. I focus on my form and getting a full range of motion.

Friday was still hot so we got Lucy’s walk in early. I then invited Michel to bike with me to the pool for a 9 am laps session. It was busy but all the swimmers were familiar with sharing lanes and sorting out which speed lane they should be in.

Another 30 minutes or so and about the same distance felt good. My hamstrings complained as we biked home, extending out a bit to make the route a bit longer.

Walking, biking and swimming in the heat lead to a chill evening. Just what was needed for us to wake up at 4:30 this morning.

Being up before sunrise means you get some great views

I’m loving the variety of activities, especially the availability of so many lane swim times so close to my house.

Yes, I prefer it to be in the high 20s rather than “feels like 48”. I am also loving time to be active with Michel outdoors.

cycling · Sat with Nat

With 4 weeks to go, Nat is kicking cycling and fundraising into high gear for the MS Bike Tour

I swore I wouldn’t repeat the pattern of a quick ramp up to the MS Bike Tour in 2026.

I retired May 1 and I was CERTAIN I would be riding all the time.

That didn’t happen for a bunch of reasons. As June winds down and July approaches my longest ride this year has been 30 km.

I really enjoy riding. It takes me a hour to warm up and then, then it feels like flying. But my speed needs to improve or I’ll be on the road way too long in the hot sun.

Yikes!

The plan today, get out early for 40 km and see how that feels. Then ride Monday, Wednesday, Friday next week. I’m thinking 10-20 km on rides during the week and go for 50 km July 5.

The next week do back to back rides to normalize riding on tired legs.

The MS Bike Tour is July 25 & 26. It’s roughly 85 km each day. I’m totally kicking myself for my procrastinating on riding.

My fundraising goal is $2,000. If you would like to help me reach that you can Donate here

Michel and I look happy and sweaty after a bicycle ride.

There are many people I know that live with MS. A bunch more have dear friends and family living with MS.

For reasons we do not fully understand, Canada has some of the highest rates of MS in the world. We also have amazing research happening that is helping my friends right now.

While I do have challenges riding as a fat, asthmatic athlete with some typical middle age injuries – my body does respond to training. I’m very lucky that a month is enough time to have a decent MS Bike Tour. Not everyone enjoys that kind of privilege.

So here’s to lots of miles & smiles.

Yes, ideally, I would have had a more gradual ramp up since April. But the second best time to start is now so, pitter-patter, let’s get at’r.

Sat with Nat · strength training

Nat is back at strength training

Somewhere along the way strength training fell off my routine over the last six months.

I injured my lower back in the winter. Part of my recovery was limiting some types of movement. I had to be very careful with what activities I did to not further aggravate my lower back.

While strength training helps recover from and prevent lower back injuries I found myself sticking to my physio but not much else.

Dumbbells with rubber coating are nice a quiet when I put them down.

Michel and I started back with a Peloton 30 minute full body class on Sunday. He loves Andy as an instructor and I love heavy metal music. Thankfully Andy has a few heavy metal workouts so we were both pumped to get back at it.

I prefer my workouts to feel like a rock concert.

The first class I used three pound dumbbells to warm up and five pounds for the core movements. I focused on form.

Two days later my pecs were tender. What? Even with that light of weights?

Last night we did the same class again right after work. I bumped up to 10 lb weights for some exercises but stuck with fives for the rest.

I caught sight of my reflection during a suitcase squat. I appreciated how strong I felt and how quickly my body was responding to training.

How I feel in strength class, jacked!

Michel looked at me. “I love you so much. Thank you for doing this with me.”

He is starting to hate strength training a bit less. He credits that to us making it a date. I love that we can modify moves, swear and complain in our basement without bothering anyone else.

It is no small feat, to regularly carve out time for strength training. I had thought with me being retired I would feel an abundance of time. It is surprising how many demands are on my time. My expectations have also changed. I suffer from being an optimist and underestimate how long a given task will take.

Our goal is to lift weights three times a week. I do love it. I feel badass and the heavy metal music makes my heart sing.

Metal is working class opera. I love the big feelings, intense vocals and shredding guitar. The music gives a place for my effort filled grunts and complex thoughts about my fitness to go. It’s a winner.

Rock on my friends.
Fitness test · functional fitness · Sat with Nat

Nat on getting up from a chair hands free

Remember in 2020 when the test to sit on the floor and get up without using your hands was everywhere? It was touted as a sure fire way to measure your health and fitness, especially if you are a senior.

Cheerful chairs without arm rests.

It always seemed to me that it was a test you could train to improve results. Would that training correlate to better healthspan or a longer life? I was never convinced.

Fast forward to last week and I was chatting with Dad. He was marveling at a woman my age getting up from a chair without using her hands.

I laughed and showed him that I too could stand up and sit down into a chair without using my hands.

My adult kids chimed in, sharing stories of people who flop down rather than descending under control. It’s not something one always has awareness of.

I shared that two years ago, when my knee was injured, I needed help getting up off the couch.

I would use the arm of the couch to help launch myself. It was painful and humbling.

Today I can lower myself well past 90 degrees to sit and get back up without assistance from others or using my hands. I credit good physiotherapy, deadlifts and squats for helping me regain the necessary leg and core strength .

This squat variation is much better than the more popular diddly squat.

I recounted this story with my physiotherapist, Emily, and we spoke about both “tests”.

Emily shared that in evaluating seniors careful attention was paid to how they sit down or stand up from a chair.

It’s a key activity in daily living and crucial in preventing falls, especially in the bathroom.

The end goal is independence in the bathroom.

I found this great resource about this exercise. Balance Program Sit to Stand No Hands on Chair

So whether getting off the toilet or out of your favourite chair, spare a thought for the technique you use. It’s really important!

If you aren’t satisfied with how your sitting and standing are going talk to your primary care provider for resources, tips and tricks.

Sat with Nat

Nat finds comfort in nature

I grew up in a rural neighborhood bordering on woods. I spent a lot of my childhood playing, resting and walking in nature.

Today I still find comfort in watching a river flow and listening to the birds.

Seated in St Croix, New Brunswick, Canada overlooking a patch of the St Croix River. On the far side is Vanceboro, Maine, USA.

Yesterday my paternal grandmother, Joyce, was laid to rest. We had a graveside service.

People, especially those in my family, are sometimes hard for me to understand. They are complex and ever changing. I don’t often know what to do or say, especially when I’m sad.

Someone once told me grief is love with no place to go. I have an abundance of love looking for a home and I’m thankful for family and friends who are happy to receive it.

I find solace walking, looking at plants and insects. It’s something I never tire of. My plant and insect friends are unbothered by my tears and messy feelings. They just accept me where I am at. I’m so grateful.

A blurry shot of Blue-eyed grass, one of my very old plant friends.
family · feminism · Sat with Nat

Nat ponders the unpaid time economy

Having stopped spending time being paid to do things has me thinking a lot about my “free” time and how I’m investing it in my fitness goals as well as helping others.

Working out

Gym memberships and classes are times when we pay others so we can protect our unpaid time to invest in our well-being and fitness. It’s something many of the bloggers and readers can identify with, ensuring we dedicate time to our fitness and well-being.

In relationships with partners, parents, children and friends the uneven burden of care still exists with women and femme folks shouldering most of the work.

Logistics of Longevity

From booking of medical and dental appointments to tracking how much extended benefit coverage is left for a massage or physiotherapy for the family, it’s often women doing that work in our unpaid time.

Sometimes my support of our family’s fitness goals looks like running to the bike shop each week getting tire irons, tubes, and yet another pair of gloves. Where are the gloves going?

Other times it is meal planning, groceries, sharing garden bounty with friends and preserving food.

It is also sorting through piles of mismatched socks. Sam introduced me to The Annual Mating of the Socks one year and I continue to do it each fall. It’s the time of year when I reach for socks and can’t find them.

In spring, I can never find my cycling gloves. Just one, lonely white light weight cycling glove sitting among the pile of larger, black, heavy duty ones Michel favours.

Health and Philanthropy

Twenty years ago I remember organizing the Canadian Cancer Society door to door campaign. This fundraising was built on the availability of women in rural communities organizing their neighbourhoods into teams. A team captain, often a woman who also ran the women’s auxiliary at the legion, the church fundraisers as well as Heart and Stroke, Diabetes Canada and our daffodil days fundraisers.

These women organized and collected millions of dollars, often $5 at a time. They would dutifully write out each paper receipt, balance books, and provide reporting. It was a lot. As more women needed to work off the farm or outside of the home they no longer had the unpaid time to organize door to door campaigns. Besides, no one was home to answer the door anymore. So these vital fundraising campaigns gave way to other means of gathering funds.

Where my “free” time goes

In the fourth week of my retirement I’ve helped a friend in her garden, driven another to a medical appointment, and had a doctor’s appointment for myself. I provided support to both of my adult childeren who are going through all the things people in their mid to late 20s go through.

My road bike, Ethyl, tucked in a toilet stall on Sunday.

I did find time for cycling Sunday, Friday and this morning. My daily dog walks with Michel continue to ensure I get lots of movement in my day.

My commuter bike, Myrna, showing off our haul of wild garlic from a trip on Friday.

I hosted my writing friends and we are ensuring we stay focused on getting more writing done. I’m pretty sure blog posts count.

Family Matters

Tomorrow I’m packing my bag to head to New Brunswick for my grandmother’s interment and visit with my parents. My kids are joining me. While down east I am going to ask that someone have a marriage or a baby so I can have a happy excuse to travel rather than another sad one.

I am only able to go see my family because I am retired. Otherwise, I would have already used up most of my vacation. It is the point of having more unpaid time, to be there for my family.

I’m still working on finding the balance between my needs and everyone else’s. My friend Net reassured me that after a few months I will find a more sustainable pace in retirement. I hope she’s right!

Sat with Nat

Nat’s no good at limiting gardening time

I swear it was just a couple weeks ago I Adopted a new motto of “little and often”.

This week flipped that upside down and lit it on fire.

I started on the holiday Monday with a list of things that needed to be done before fence replacement work would start on Wednesday.

My youngest kid, Jean, came over. We dug up plants to move them out of danger. We moved and flipped the contents of two composters.

Michel cleaned out our garage and mowed.

Dividing and conquering we got lots done.

Tuesday was even more frenetic gardening.

Wednesday my contractor arrived and I puttered around outside and kept myself available.

Thursday I gardened at my place for three hours before flitting over to Heather’s for some visiting, snacking and, oh yes, two solid rounds of weeding. Then back home for more outdoor work.

Nat grimacing at the camera. Her face says “not so little but very often”

Friday, more work on my gardens in the morning and time with my friend Phyllis in the afternoon. I brought her scant amount of transplants and in return she filled my car with plants.

I got home, had a light dinner then quickly set to work planting all my new plants so that Saturday’s rain will help them adapt to their new home.

This has been a boon to my average step count. I’ve been averaging 9,500 a day over the past year. This week I averaged over 13,000.

A bar graph showing values for each day of the last week ranging from 8,000 to 18,000 steps on a given day.

Somewhere in there I had physiotherapy and a massage. I’m taking care not to aggravate my lower back and stick to daily physio exercises.

It is pretty typical that I put a lot of effort into my gardens in the spring. This year I feel like I’m making fast progress. I want my gardens to be lush and full of life without looking unkempt. It’s tricky because my garden is informal and uses a lot of native plants, folks sometimes think it’s merely overgrown.

Here’s to my efforts reducing a bit over the coming weeks as I focus more on writing and crafting.