advice · fitness · self care

Go Team 2025: Make Small Adjustments

Hey Team,

Have I written about this before? Almost certainly.

Am I going to write about it anyway? Definitely.

Will I write about it again in the future? Extremely likely.

Sometimes I worry about repeating myself in these posts but then I remember that I always appreciate a gentle reminder to be kind to myself – even if I have heard it before – AND I am probably adding some new ideas (or at least some nuance) with each iteration.

ANYWAY!

On to today’s topic…

Please, please, please don’t fall into the trap of thinking that you always need to do huge things to make a difference in your life, your fitness, or your well-being.

(I find myself in this trap a lot. I do not recommend it. It is no fun.)

In fact, very tiny changes can make a huge difference.

Things like adjusting the height of your chair or wearing gloves while you use an exercise band, or leaving one water bottle in the kitchen and one in your office, or stretching for two minutes, or putting a cold cloth on your eyes for a little while, or writing three sentences in a journal, or fixing the cuff of your favourite sweatshirt, or turning the lights lower while you do yoga, or wearing a shawl while you meditate.

All of those things can make the difference between doing the thing and not doing the thing.

Sure, dramatic changes and huge effort both have their place but small adjustments and incremental efforts are just as important.

And those little tweaks, those tiny changes can have a great impact on how you think about your plans, your activities, and yourself.

Those small, deliberate actions are a wonderful message to send to your future self, a great reminder that you care about your own needs and your own comfort and that you are willing to take care of yourself.

In case I have been too subtle here (HA!)…

SMALL ADJUSTMENTS = GOOD IDEA

So, Team, today and everyday, I invite you to take good care of yourself in little ways, one thing at a time.

In fact, I DARE you to choose a time to make a small change this week.

It will be totally worth it.

And, as always, here’s your gold star for your efforts:

a drawing of a gold star with a happy expression on its face
image description: a drawing of a smiley-faced gold star on white paper with small black circles drawn in the background.
fitness

Surfing (sort of) in St. Clair

I have never really thought of myself as a potential surfer. I have trouble standing up on a paddleboard! But after spending a couple of weeks watching the beautiful surf and dozens of surfers, boogie boarders, and others frolicking in the waves off St. Clair beach in Dunedin, NZ, I knew I wanted to give it a try.

The surf school in St. Clair is delightful. It’s run by local surfers out of a van crammed with board and wetsuits, named for the Esplanade overlooking the beach. Their overall vibe was approachable and low key : while they have a fancy lesson-booking website, it turned out that the best way to track them down was to drop by the van when it was open. An open van was also a sure sign that the conditions were right for novice surfers – their whole team were also reassuringly safety-conscious. I joined a novice group lesson – myself, and two other women who had completed one or two previous lessons.

The lesson itself was surprisingly simple, as was the concept of surfing : slide down the wave on your board, then stand up. Apparently the forward motion of the board, and the fins underneath, help to make it more stable than balancing on a stationary paddle board – but on the other hand, you’re doing it in some pretty dynamic water!

After putting on a wetsuit and being assigned a giant “beginner board” that was surprisingly light, we received some initial instruction on the beach about safety and etiquette from our instructor Fin (I’ll spell it that way in honour of his claim to have be named after the fins on the bottom of the surfboard)! He then took us right out into what he called the “white water” – the area that’s about waist-deep and well inside where the big waves were breaking (and they were big! the swell was forecast to be 1.5-2m high that day).

Heading out to the beach with our boards

We’d then practice turning and flopping onto our surfboards in the gap between swells, and Fin would guide our boards and launch us down the front of a wave. Our job was to first lift our upper bodies (“like a seal!”), then kneel, and then try to stand, before we either reached shore or (more likely) tipped over and fell off. Retrieve board, wade back out, repeat. The surfboard itself is attached to your ankle by a long stretchy lanyard, so it can move away from you when you fall, but doesn’t go very far.

Thanks to Fin’s guidance I got pretty good at looking for suitable waves, and the feeling of catching one – balancing while shifting weight to stay on the front of the wave. I definitely never managed to get beyond kneeling on my board, but I did keep trying. I was definitely inspired by my more talented and experienced classmate, who was actually standing up on her board and riding it in to shore. She made the impossible idea of standing up seem … possible! But mostly I was just really enjoying play in the waves and doing that on a big surfboard was super fun. It was also much less scary than I expected – even if I tumbled off my board in a wave, all I had to do was stand up on the bottom to have my head above water.

The 90 minute lesson time flew past, but I was also exhausted by the end. It turns out that guiding a large surfboard through breaking waves, flopping on it, paddling with your arms to get up to speed and then hauling yourself up onto your knees and balancing is a pretty good workout! I’m very grateful to Sam who was watching my efforts from the Esplanade, and managed to catch a short video of one of my efforts. You can even see an encouraging cheer from Fin at the end :

So while I’m not sure I’ll ever reach the level of skill required to actually stand up on a surfboard, I am sure that I’ll keep trying and practicing on the rare occasions I come across a surf beach. Maybe I’ll give paddleboarding another whirl in the meantime!

Sarah Pie is more desk jockey than surfer dude these days, but really enjoyed getting out on her bike in the beautiful NZ summer weather.

fitness · nature · vacation · walking

Spring preview, part two: the garden version

This week I’ve been visiting my family in South Carolina, and the signs of spring are definitely here. It’s not full-blown spring yet– no azaleas blooming yet– but the time change brought with it a shift of light I always welcome, as a non-early-riser.

One of my favorite low-key activities we did was a visit to Brookgreen Gardens in Murrells Inlet, SC. Their big draw is a significant collection of bronze and other sculptures, but I go for the nature.

The other big draw of the gardens is their low-country path by the water. We walked all over and enjoyed the vistas and the gorgeous old and thriving trees.

When it’s warmer, they offer boat tours.

The water, a dock off to the right, and blue sky in abundance.
The water, a dock off to the right, and blue sky in abundance.

Taking a break by wandering though and sampling nature big and small has been heartening. I’m back home now, so it’s time to go back to work, in more ways than one. I may not exactly feel refreshed, but I do feel reminded– of the importance of beauty, connection, well-being. Also of the goodness in people– the people who care for this (and other lovely) places, and those who visit and support and enjoy and value them. I think they value other important things in our world, too.

Enjoying nature and gardens and walks and sunshine helps. It helps fortify us to get to the very big job we have at hand. I wish you all a good week.

fitness

Anger and injustice, and some worries about resilience

The feminist philosopher Kate Manne recently wrote Is Resilience a Problem? It’s on her Substack but it’s not subscriber-only.

If you have a minute, go read it and let me know what you think.

Kate asks,  “…is resilience, far from being the solution to all our ills, actually part of the problem? Does the natural elasticity of human well-being prevent us from hanging onto our justified grief, fear, and anger? Does it stop us from feeling what we ought to about unconscionable states of affairs, and thus helping to assuage, protest, prevent them?”

She clearly captured some worries I’ve had about resiliency in the face of very bad things.  I say this as a person who identifies as resilient. I’m an unreasonably calm and happy person.  It’s my base-level disposition. I worry.  I can be anxious. But as those who read the blog know,  I rarely lose sleep over those worries.  Sleep is my super power.

I recently posted on Facebook about the mismatch between the evils nearby at home in North America– Trump’s coup, the attack on trans people, the detaining of people without due process,  the gutting of international aid,  the attack on public health,  the threats to Canada and I could go on– and how much I’m enjoying my research leave in Aotearoa, reading,  writing,  and riding my bike. It feels unreal frankly.

A Facebook friend commented sarcastically, well, that’s the important thing,  that you’re sleeping well.

And of course, it’s not. 

But just like the depressed person who is sad in the face of happy or neutral circumstances,  I think I’m often okay even the world is falling apart. Partly that’s because I’m pretty well insulated.  I have a good,  secure job and I’m surrounded by friends and family. 

I do however have a pretty strong sense of injustice. Family members say I could tone that down.  It’s not my country after all.  Not my election or my political mess.  But of course it’s not that simple.  Thanks to my career,  I have a lot of American friends and colleagues.  I have trans friends in the United States who I’m worried about.  Canada isn’t that far away and out economic future is closely linked to that of the US. And then there’s the threats the US of taking over Canada.  And the effects Trumps actions have on the world at large,  closing USAID, threats to take over Gaza, Panama Canal and Greenland, to hand the Ukraine over to Russia. All awful.

And yet, I’m sleeping well.  There’s a lack of alignment between the terrible things and my emotional reaction. 

There’s a paper I read many years ago,  Love and Death,  that’s stuck with me.  Don Moller philosophically examines how quickly people bounce back from the death of a much-loved spouse.  Again, there’s that mismatch between resiliency and the things we value. He considers reasons to regret our resiliency.

The trick I’ve come to think about is considering ways to put your resiliency to good use.  If you can sleep when others aren’t,  even if you agree objectively about how bad things are,  maybe you can use that time and energy to find ways to fight back. If it comes to the US attempting to annex Canada,  ether whether through economic force,  military force  or influencing our elections,  or a mix of all three,  the resistance will need resilient people. 

It’s okay to both find joy and fight back.

How are you holding up? What’s your strategy for balancing standing up for what’s right with living your life? I know this sounds a bit overwrought and earnest,  but these are the times we’re in.

Sat with Nat

Nat is back to bike commuting

On Tuesday the snow was mostly gone and I commented to my physiotherapist Emily that it was time to get back to cycling to work.

I live 2.3 km from work. It’s a 35 minute walk on good days, 45 when it’s icy. It’s a delightful 10 minutes by bike when the traffic lights cooperate and a languid 12 when they don’t.

Wednesday morning it was a brisk -5C and sunny. Light gloves, a scarf and light jacket were enough thanks to a helmet cover and neoprene bar mitts. It felt so good!

The ride in to work and home were without incident.

Thursday promised more sun and warmer temperatures but it was just 0C in the morning. Thankfully it was a balmy 13C on the ride home.

Then a hilarious thing happened. I got local legend on a section of Colborne st on my way home. 2 efforts in 90 days.

I laughed remembering Sam’s post just a few days ago Local legends and gender

And image of a map with a red line showing the segment and declaring my heroic status

So I checked the male local legend, 7 efforts in 90 days. I’m coming for you dude! 2 efforts a week. I will be there in April!

I laughed. I’m under no illusions. I see commuting cyclists on that stretch all the time. They just don’t use Strava.

I am tracking all walking and cycling in advance of the MS Bike Tour. I have a goal of hitting 2,500 km, one kilometer per dollar raised.

I’m at 560km but only $100!

https://msspbike.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=60112&language=en&referrer=mf%3A60112%3Ayou-copy

I am much more likely to raise $2,500 than hit the distance but I’m giving it a go.

fitness

Elsie Conway, Scholar Athlete

I’m writing this on International Women’s Day, and I’m thinking about my grandmother. Born in 1902 to a homemaker and farm manager, she was a young woman at a time when women’s roles were rapidly changing in post-WWI Britain. She graduated with a PhD in botany from the University of Liverpool in 1925 and took a position at the University of Durham that year.

            My grandmother was an academic and she was also a grass hockey player. All of her academic achievements are well-documented, but about her life as an athlete, I know almost nothing. I do know that women in the 1920s were taking the field of sport by storm, and that 28 women from Great Britain participated in the 1924 Olympics in Paris, bringing home 8 medals. Gertrude Erle was the first woman to swim across the English Channel in 1926, beating the men’s record in the process. Did my grandmother cheer when she read the news?

            I know nothing about my grandparents’ courtship, but my grandfather was also an athlete scholar. He graduated with a first-class degree in classics from Cambridge and played rugby for England in the early 1920s, going on to become captain of the Rugby Club. For my grandfather, intellectual and athletic idealism was rooted in his historical moment—the rebirth of the Olympic movement, the celebration of classical traditions of masculinity, and new regimes of health and physical exercise all contributed to his success. 

            What I want to know is: were my grandparents attracted to each other as athletes or scholars? Of course, this question suggests a false distinction—both of them were a mix of both. But what I mean is: did they talk about sport on their first dates? Or did they talk about the careers they aspired to as scholars? What drew them to each other? I doubt they went for runs together before hitting the books, but I like to think they found some way to speak to each other’s passions, both athletic and intellectual.

            All of this is idle dreaming, on my part. My grandfather suffered with mental illness throughout his adult life, perhaps as a result of his time in the trenches in WWI. He never was able to follow in the footsteps of his father, a famous classics scholar, despite his early promise. My grandmother found herself a single mother during WWII, temporarily when my grandfather was posted to Egypt, and then permanently, when he divorced her at the war’s end. She went on to achieve success as an academic, despite the obstacles placed in front of university women. But it must have been hard, for my gran, to be a professor and a single mother of three at a time when divorce was rare and conservative domesticity was on the rise. Did she ever dream of her grass hockey days and the promise of the 1920s, in those challenging years?

Today, I honour my gran and the rugby player she loved when running up and down a field meant so much to both of them, in the days before the world went to hell in a handbasket, again.

Gertrude Ederle

This file is licensed under the Creative Commons Attribution-Share Alike 3.0 Germany license.

Attribution: Bundesarchiv, Bild 102-10212 / Unknown / CC-BY-SA 3.0

aging · fitness

Challenging Perceptions of Old Age

I love this woman’s attitude. Well, sort of. She made me laugh. She also made me wonder about old, and old age, and elderly and what counts.

“Late, late, late middle-aged” definitely made me laugh.

And it got us talking in the blog group.

Alison wrote, “What’s wrong with “elderly”? Or “old”? When I let my grey hair grow in, my mother objected, “It makes me feel old.” Mom, you’re 90. You ARE old.”

Cate added, “I also don’t mind being called old. I think 60 is sort of cusp-y where there is no longer any doubt that oldness is on the horizon, although I think I personally feel like “old” will land on me when the first CPP cheque lands in the mail. But I was happy to take the seniors discount on the French train. Old is permission for so many things, to me.”

I’ve been thinking about aging too lately. Sometimes people ask me if I’m still working and I confess to being taken aback. Of course, I’m still working. I have no intention of retiring anytime soon. (Good thing too! I’m trying not to look at my pension funds in light of Trump-induced stock market crashes.) But lots of people my age (60) are retiring. It’s a perfectly normal age to retire, even though my plan (all going well) is closer to 70.

I also see groups of older people and then I wonder, are they my age? Do I look like that? What’s “like that” even mean though? Sometimes, it’s “old lady hair.” Or “old lady clothes.” But that’s not about age really. Probably I didn’t like their hairstyles and clothes and wouldn’t have chosen them for myself when they were 30 or 40.

I guess it also feels funny to suddenly be in the same age group as my mum. She’s in her early 80s. I’m in my early 60s. But we’re both, for lots of purposes, seniors. We can both get the high-test flu vaccine now. We can take seniors’ aquafit together. (We don’t but that’s another story. I’d like to!)

So I guess like the 73-year-old in the reel above, I don’t think I’m old. I think I’m late middle-aged. But not yet late, late, late middle-aged. 🙂

That’s not young but it’s not elderly either. Maybe 80 will feel old.

But maybe I’m just not sure what it is to feel a particular age. I felt like a very old young person when I was young and now I feel like a very young older person. Maybe I’ve just always felt like me.

Speaking of feeling like me, this might be me in a seniors’ fitness class.

fitness

Three big climbs in Dunedin

I’ve already thanked my new knees for all the work they’re doing here in New Zealand. As I organize my efforts, I think of all the climbing we’ve done here. A lot of the walking here is getting to the top of very high things for the view. I love it and am so happy I can do it again. The views are pretty spectacular.

Here’s our three big climbs, from lowest to tallest:

⛰ ️Baldwin Street

It’s the worlds steepest street and it’s here in Dunedin.  Sarah and I walked up it with Jo and Greg, family visiting from Australia.  Here we all are!

⛰ ️St Clair cliffs

It was an after dinner walk to end all after dinner walks. Sarah and I walked up  to St.  Clair Heights and beyond, via Jacobs Ladder which is 285 steps. The whole walk was 12K steps and Garmin says the equivalent of 43 flights of stairs.  Beautiful views!

Jacobs ladder and beyond

Leith Saddle

Our last climb, Leith Saddle, was also the biggest.  Wow.  My Garmin watch says the equivalent of 86 flights of stairs through the “cloud forest” to the top. Again,  fabulous views of the city,  the harbor,  Blue Skin Bay and beyond. I was so happy I could do it with my new knees!

“A well surfaced track climbs, steeply at first, through thick, native cloud forest. The gradient eases before coming out onto open tussock on Swampy Spur. From here the track climbs to a trig for panoramic views of the city and beyond. After that the track is rougher – more typical of a tramping track – and it’s another steady climb to the vehicle track that traverses Swampy Summit.”

Dancing · motivation · rest

Anxiety Paralysis

Are you feeling it? Judging by the social media comments I find as I doomscroll, I’m pretty sure it’s not just me.

Other things are contributing too: trying to organize a big event at the other end of the province in a few weeks; navigating insurance after my car was hit while sitting in my driveway; insomnia brought on by all of the above…

I’m trying to use all my tricks: lists, reminders on my phone, the Pomodoro app. Aiming to do five things (or even one), no matter how small to break myself out of the frozen feeling. I even took my laptop to the pool so I could do paperwork while on my break.

Eventually I was able to do a thing, which led to a few more things, so hopefully I’m getting myself back on track. But I think this will be a long process because so much of what I am dealing with requires what some people call executive decision-making. My brain is too tired to brain right now.

Yesterday I had a profound revelation about keeping going. There was a drop-in student at my dance class. She didn’t know the work, but she clearly knew how to dance. She was an honest-to-goodness ballerina, or had been at some point in the not-too-distant past. The rest of us watched in awe.

After class, our teacher said something about her being there just to move her body and be part of the group. She wasn’t performing before a critical audience. She wasn’t setting a class and training students. She was just “there”.

Just being “there”. How lovely. I need to remember to move my body in ways that give me joy, and let go of all those things I’m trying to manage – if only for a few minutes.

A child in purple ballet gear and pink slippers relaxes (or sleeps?) on the floor. Photo is from Brilliant Dance.
fitness

Thin being in again and the rise of authoritarianism

Two think pieces about the return of thin as a body ideal for women are in the media this week and I thought I’d share them with you.

Of course,  thin has never been out,  but the writers feel this is different.  I do too. The new aspirational bodies aren’t just thin,  they’re competitively thin.  They’re definitely not muscular.  They’re the kind of bodies that I think look frail.

Kate Manne asks,  over on her Substack More to Hate,  why women’s bodies are shrinking again.

She writes,  “It’s also fair to feel worried. Thin is more in than ever now for another reason too: the rise of authoritarianism, and the way women can signal their deference to the powers-that-be by conforming to a certain ideal of conventional femininity. The ideal woman today is very thin, white, highly feminine, and projects a certain frailty without actually being ill or disabled. She is Melania Trump; she is Hannah Neeleman of Ballerina Farms; she is a tradwife. She is a woman who the men in power will happily date and marry, partly because her appearance telegraphs wealth and health and effort. And her frail body suggests someone in need of a strong man’s protection.”

I’m not sure if it’s a “subscribers only” post or not but you can read more of it on her Instagram here,

https://www.instagram.com/p/DGvbFPJuBJE/?igsh=ZWs4NGJ2amh3bDhi

Lisa Armstrong’s piece is here.

What do you think?