There was a day when something like a sore lower back wouldn't stop me. Maybe it should have! On Monday I worked out with a much younger rower (I'm 52, she's 15) and was so excited to keep up with her! We ran, we climbed stairs, we rowed on the rowing machine, we skipped, we did step ups and side step ups. It felt great. Building strength and cardio for the upcoming race season.
Then I went to work where I sit for long periods.
At about 9:30 my right side lower back started stiffening up. By noon, I had to start the process of standing 5 minutes before I was expected to walk anywhere. I was a mess.
Even 5 years ago, I would have just ignored it and gone to my afternoon workout. But, wanting to enjoy a healthy second half of my life, I cancelled. And I cancelled my Tuesday morning workout. I am glad I did. What could have been a long, nagging pain-in-the-back is subsiding nicely.
I went for a brisk walk today. I think I may have finally learned how to look after myself. And it only took half my life!
The gym is great for a condensed workout, but nothing beats expending your energy in the great outdoors. Where I live there is a great uphill hike with a spectacular view at the top - Mount Erskine. Today, a sunny January day with fog on the ocean, was a busy Erskine day!
Find the uphills in your area and explore them all.
I care about what I eat, so I read a lot about what I should and shouldn't be consuming. There has been a lot of hype about hot water and lemon in the morning lately. Apparently it flushes toxins.
And here's where I should say I am a skeptic, too. Flushes toxins? Really? So I went looking for information about that. As it turns out, the people making this claim are all bloggers like me. They read it somewhere and they are passing it on without really knowing if it's true.
Here's what one doctor said on snopes.com (quite a reliable source for seeking truth): As a scientist, I can tell you without doing any further research that this is a bunch of hooey. Your body does not "build up toxins" while you sleep any more than it should - it has a liver to remove toxins that are naturally produced by the body during metabolism. Lemon juice does nothing except provide a few more naturally-occurring toxins (which your liver handles with aplomb). While it is most certainly a refreshing beverage, it has no health benfits other than providing you with a small dose of vitamin C. And nothing, NOTHING, cleanses your liver except time. And drinking plenty of water every day. I've found many people will make claims like this when they don't know squat about the human body, cellular respiration, etc... If anyone ever includes the phrase "cleanses toxins from the body" as a health benefit, that's a pretty good hooey-warning for me.
But that doesn't mean we shouldn't have a nice cup of hot lemon in the morning. Have it for the right reasons. It starts your day with water. No caffeine. Now that's a nice thing to do for yourself!
and that means yoga. I am finding the mindfulness of yoga practice very energizing. My hips and shoulders are looser. I stand taller. I am constantly amazed that my already strong muscles are wobbly after we're done. Strength. Balance. Flexibility. All in a completely relaxing hour.
Have you tried yoga yet? You should!
Be sure to pick a beginner class....
All rowing is done steady state - roughly 70% of your maximum, moderate stroke rate.
3 minutes at 18 strokes a minute
2 minutes at 20 strokes a minute
1 minute at 22 strokes a minute
2 minutes at 20 strokes a minute
3 minutes at 18 strokes a minute
And you're all warmed up and ready to do some hard work. (thanks to coach Jesse Hume for this one)
Not sure how to use the rowing machine? Here's a simple, short video:
I got an email late Sunday night from a young woman who I coach in rowing. She was keen to work out hard starting this week. So keen that she suggested Monday morning. Who am I to turn down a keen young rower? So I dragged myself out of bed at 5am to meet up and work out. This has been pretty common in my life, but, remember, I just completed a sloth cycle - including MAJOR sleep ins. 5am was pretty darned early!
I arrived first and she was a tad late. I was pretty sure she wasn't coming so I climbed on the treadmill. Luckily, I was wrong and my work out buddy showed up very soon after the treadmill started to grind away. We set up the rowing machines and rowed a good piece side by side. Then a few rounds of back and tricep weights. Time flew! And the rest of the day was awesome.
What's the point of this little snippet? Partner up! Working out with another person is tons more motivating. You work harder and it seems easier. Win all the way around.
About ten years ago I started telling my friend Dorothy Price that I was going to come to one of her yoga classes. But I never have made it to one. I have been to a few other random yoga classes, and they all just confirmed to me that I am not made to yoga. It takes flexibility and balance!
My daughter is a varsity soccer player, and she has taken up yoga as part of her training. She firmly believes her yoga practice has kept her in sport. So, she bought me a yoga punch card for Christmas - so I can extend my athletic days.
On Saturday, she took me to my first class - a beginner class led by Dorothy. And I have to say I really enjoyed it. It was slow and simple. Basic poses. Lots of stretching and core work. And one on one support after class to deal with adaptations for my feet. We walked away feeling tall and light. Amazing really. So different than the complete incompetence I felt at previous classes.... Lesson learned? Start at the beginning with anything new.
Okay. I admit it. I have just completed a full-on sloth cycle. Normally I am a dedicated gym rat, working out hard about 5 days a week. I ended my rowing season fit, fit, fit with two long, successful races. That was the end of October. In November I cut back to two workouts a week and December went by with one swim and one session on the rowing ergometer. Like I said, full-on sloth.
In my defence, I did get hit with a case of vertigo mid December that meant I couldn't even walk without balance problems, but I really have no excuse for the other 6 weeks. I did get some good sleep. I learned some new recipes. My house was pretty clean and tidy. But now I am faced with inertia.
in·er·tia
noun\i-ˈnər-shə, -shē-ə\
: lack of movement or activity especially when movement or activity is wanted or needed
: a feeling of not having the energy or desire that is needed to move, change, etc.
physics : a property of matter by which something that is not moving remains still and something that is moving goes at the same speed and in the same direction until another thing or force affects it
It appears I have been stuck on the couch! Enough of this, it's time to start back at the gym. So, Friday I did. And it was hard to do! First I struggled because I knew it would be hard work and I have grown accustomed to an easier pace. But I talked myself throughout that one with a promise that I could slow down my pace to begin and just get there. Once I put on my workout gear, I was more motivated to go. There were three more roadblocks along the way - all self imposed - but I got myself over each hurdle and arrived at the gym at 2pm (I started to head out at 10am... I said it was a struggle!)
Three miles on the treadmill. Squats. Leg press. Ab work. I've started!
As the new year begins I find myself reflecting on the past year and, more importantly, looking ahead with great hope. I have never been a resolution maker. I prefer to make commitments. It feels like a stronger, more positive way to move forward. This blog is one of those commitments. I want to write more.
The question is...what will I write about? I have diverse interests. I love my career. I am a lifelong athlete. I love to learn. I also have a firm commitment to my health and fitness as I (gulp) age.
Join me as I blog about living well after 50. You'll find information here about staying healthy and strong so you can enjoy the second half of your life with good health and a joyful mindset.
