Just Fit Enough

I raced in a regatta yesterday.  I struggled in making the decision whether to race or not.  You see, I'm quite used to racing in peak condition.  And I'm not right now.  I haven't trained nearly enough to win a race.  But, in the end, I love racing so much that I decided I would.

And I'm glad I did.

It turns out that I'm "just fit enough".  Just fit enough for 4 minutes - give or take a few seconds - of gut wrenching, lung bursting, heart galloping exertion.  Just fit enough to maintain a decent stroke rate.  Just fit enough to even have a kick at the finish.  Just fit enough to help both boats to a third place finish.

Then I got home and Adam Kreek, 2008 Canadian Olympic gold medal rower, was on my Facebook feed.  Watch and enjoy.

And stay fit enough!

Sitting is Bad For You

I came across this TED lesson while I was sitting at my computer this morning.  I posted it and got out of my chair.

Stay on your feet.  Move.  Your body wants to!  Needs to!

Life is NOT a Battle

People are taking up the fitness craze in droves.  But, as it turns out, the mentality of working out to exhaustion every day is super UNhealthy.  To live with the military attitude that life is a battle is not good for your body or your mental well being.  It's all about balance.

So next time you get off your chair, be kind to yourself.  A gentle walk will take you further into a healthy old age than an overkill workout will.

Read here about the militarization of exercise!  Yikes!!!  Bad trend, I say.

Kale Loses Its Crown

Kale has been dubbed the superfood of the year in 2014.  People are eating it up like crazy.  And it's great for you!  But, as it turns out, it only ranks 15th on the list of good-for-you foods in terms of nutrient density.

Salad is a good bet any day - especially if you include the "top ten" in your salad mix.

Read about it here.

Never Leave the Playground

Stephen Jepson is 77 years old and plays all day as if he were 7.  He supports play and movement at all ages to improve your life.  He wants all of us to have better balance - to avoid falls.  And he believes his approach builds brain cells and memory.  He is a marvelous inventor of toys and activities and an inspiration for us all.

Stay active.  Never leave the playground.

Watch the Growing Bolder video here.

Stephen's Never Leave the Playground website is here.

Hole in One at 103

Gus Andreone recently became the oldest PGA member to score a hole in one.  It's only been 75 years since he last scored one!

Gus golfs three times a week at a par 90.  His personal formula for longevity is not complex. “It’s all about just being yourself, keeping your old regular pace,” he says. ”You just have habits you do every day. You don’t live outside of what you do every day.”

“I take a spoon of honey every morning in my coffee. Every morning,” says Andreone. “Before I get out of bed, I do a certain set of exercises that help my knees, back and hips. It works for me.”

Gus is more evidence that we just have to KEEP MOVING!

Read about Gus' hole in one here!

How to Live to be 100

As it turns out, our bodies have a capacity of about 90 years.  But our average life expectancy is 78.  Dan Buettner explored "blue zones" - places with a high rate of longevity - to try to figure out how to live long.  Here's what he found:

Move naturally.  Don't exercise.  MOVE.  Build systems into your life that make you move.  Walk.  Garden.  Take the stairs.  Just move.

Have the right outlook.  Take time to downshift.  Have a purpose.  I like the Okinawan concept of "ikigai" - the reason you wake up in the morning.

Eat wisely.  Don't diet.  People in blue zones drink a bit of wine every day.  They eat a mainly plant based diet - some meat, but not much.  And they limit their portions.

Connect.  Social connections are likely the most important aspect of longevity.  People need to belong.  Family is important, but, more than that, so is your "tribe" - the people you surround yourself with on a daily basis.

Watch the video.  It's interesting!

Dealing with a Tight Psoas

I have heavy calcification in one of my heels.  It's there because I have always had foot issues, not the least of which is a Haglund's Deformity.  Stiff feet, years of soccer, and that little bit of extra bone means that my achilles is now pretty thickened, stiff and sore much of the time.  So I went to a physiatrist to get it sorted out.  I'm way too young to stop moving!  She prescribed custom orthotics to limit the movement in the foot and the amount of friction from the Haglund's Deformity on the achilles tendon.

The orthotics feel GREAT on my feet, but they've created a new issue.  As my body adjusts to the support on my feet, my psoas muscle is tight, tight, tight.  So I thought this article was quite timely.

Releasing Tension in the Psoas

Guinness Book of Records at 91

Margaret Hagerty is amazing.  She's 91 and has run 81 marathons - the most recent is the NYC Marathon.  Margaret holds the Guinness Book Record for being the oldest person to run a marathon on 7 continents.  Amazing!  But what makes this an even better story is that she didn't start running until she was in her sixties.  She went to a stop smoking clinic at 64 and has not looked back.

Read about her here.

Detox? Don't Waste Your Money!

Everywhere I look I see boxes that can "detox" me.  Many of my friends spend days and weeks on "detox" diets.  Everyone is trying to be healthier.

But, as it turns out, our bodies are tuned perfectly to detoxify themselves.  If they weren't, we'd be dead.

I loved this article in The Guardian about how we're being fooled by marketers to spend our money when what we should really be doing is eating well and exercising.

Have a read!

You can’t detox your body. It’s a myth. So how do you get healthy?

Walking Should Be Your First Choice

Walking has been compared to "super foods".  It's required for health.  This article makes a great case for making walking your first choice.

This exercise is the superfood of fitness, experts say

Chia Pudding for Breakfast

Basic Chia Pudding is simple.  In a glass mix:

• 2 Tbsp. chia seeds
• About 1/4 cup of your favorite milk (I choose almond milk)

Stir and let stand for about an hour or overnight in the fridge.

It's pretty bland, so I've tried a few different things.

Add some cinnamon and nutmeg when you add the milk.

A bit of vanilla extract adds some flavor.

A small teaspoon of cocoa powder mixed in is yummy.

If you must have it sweetened, a bit of stevia does the trick.

You can make it look like a parfait by layering it with diced avocado and fruit.  Or just put fruit on the top.  A sprinkle of unsweetened coconut on top also adds a nice flavour.

Chia is a fantastic food.  It has lots of calcium, fibre, omega-3 fatty acids, manganese, phosphorous, protein, and more!  Check out this article about the benefits of Chia.

Chia Pudding has become my number one breakfast choice.

Hippocrates Believed in Walking

Yep.  The same guy the Hippocratic Oath that doctors take is named after.  Hippocrates, the father of western medicine, told us to walk.

Reasons to Walk

New Society Publishers has been publishing books to build a new society for over 30 years. They are an activist, solutions-oriented publisher focused on tools for a world of change.  Their list of titles is impressive and inspiring.  And they are based in BC.

Today their post was from Kevin Klinkenberg, author of Why I Walk: Taking a Step in the Right Direction.

Ten Reasons to Walk

Get out of your chair!  Get walking.

New Milepost

So today I thought I'd test out where 10,000 steps takes me.  Back to the SeaWalk, I walked 5000 steps in one direction then home again.  Again, I began at Willow Point - very close to Frank James Park - home of the Canada Day event "Transformations on the Shore" - where huge logs become this:

photo by Norm Hamilton

And here is 5000 steps away!  (Actually 4,973.  But close enough!)

This walk took 1 hour and 23 minutes.  It was 8.38km.  Good one!

Where do YOU walk?

Look After Your Fascia

My sister introduced me to MELT balls.  They come in various sizes and densities and are used as a self-treatment for chronic pain in feet and hands.  And I think they are making a difference for me!

MELT also produces a body roller to roll out your muscles.  It is softer than many foam rollers on the market - and it, too, makes a difference for me.

Anything that keeps me flexible and pain free is great in my books.  You can learn more about MELT and order their products here.

Look After Your Feet

I have chronic pain in my heel.  It's been with me for 20 years.  Usually it subsides for a while and I get on with exercise.  But this year it isn't going away.  I'm okay with not playing soccer or basketball any more.  Rowing is going well.  But my foot is getting in the way of hiking and even walking!

There are 26 bones in a foot.  And heel pain is common.  This article in Medical News Today is pretty informative.

Rest.  Ice.  Ibuprofen.  I guess that's what I'll keep doing....  Sigh.

Dealing with Injury

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!