Sunday, June 29, 2008

Hurts So Good

My back aches, my arms are sore, my neck is tight. I feel great.

Yesterday, Steve and I canoed 8.2 miles on the Ohio River with some 1500 of our closest friends (well, okay, so I only recognized one yoga student the entire day, but still . . .) As part of Paddlefest 2008, we poured our kayaks and canoes into the water at Coney Island and made our way downstream to the Serpentine Wall in Cincinnati.

At 7:00 a.m., I pulled out too-short shorts and t-shirt, put my hair in braids and dragged my husband out of bed. Since he's no morning person, he'd put the boats up on our old car the night before, and off we went.

The sky was gray and ominous, and as I stood in the registration line with a hundred strangers, we all peered skeptically at the clouds blowing in and the chill of the breeze across our bare arms. "It won't rain till this afternoon," we reassured each other, even as we gave a collective shiver.

We dragged our boats down to the ramp en masse, a swarm of rainbow-colored ants. From our little red kayaks to some gorgeous hand-built wood canoes, Boats came in every color and length. Lifejackets? check. Sunscreen? check. Emergency whistles? check. We slopped our feet into the brown Ohio waters and crash-landed our butts into the wobbling boats, then we were off.

Steve's kayak is longer and more aerodynamic (aquadynamic?) than mine, so of course, I took it. Smart choice, as it turned out--the float was two miles longer than last year and not nearly as easy.

At first, I was a paddling fiend. I love to row, and have had a Concept 2 rowing machine on my list for Santa for the last two years (I'm not picky, Santa--I'll take it used, too!). Not only is rowing an amazing cardio workout, it creates gorgeous upper body muscles in women and men, and tones and strengthens the core. I pulled,switched, pulled, switched again, over and over, feeling the stretch through my shoulders, feeling my biceps pump up. Of course, I went too fast, too soon, and found myself having to break for a breather.

No problem--there was so much to see. People of every age and size were on the river. Grandpa in his fishing hat, looking a lot like Santa on summer break. A gangly ten-year old girl in her hot pink kayak, a black stuffed teddy bear tucked under the cable to her skeg. Twin sisters, tanned and toned, kayaking parallel, their strokes a synchronized dance. Six women friends in two canoes, linking their hands through the crossbars to hold their cluster of boats together.

And on the banks, so much more. Gorgeous homes overlook the bluffs of the Ohio--each of them a private castle you never get to see from the road. Old shacks, abandoned docks, rusted out barges--all monuments to things once valued grown useless with time. Among the gnarled root systems of giant trees were concrete slabs and falling brick walls, remnants of homes and businesses that meant something to someone, once upon a time.

We were over halfway home when the wind picked up, blowing in from the west. It caught my kayak broadside, so I was forced to paddle continually in order to avoid being blown around backwards. The water was choppy and Steve flew off gleefully, bouncing his kayak across the wakes. I slogged on, slowly but surely making for the north bank and the Dixieland Band playing jazz just for us boaters.

Beyond the band hung the city, and the bridges seemed to be just around the bend. Much like a desert mirage, however, everything on the river was further than it seemed. No problem. It gave us plenty of time.

When Steve and I are trapped on a river together, we get to talk. We talk about our son passing the "deep water" test at the Union Pool. We talk about where he can find the passwords to various accounts. We talk about our new niece and our old friends. Day-to-day we seldom get any deeper than what time I'll be home from teaching class, or what's for dinner. Once a year, at least, we get to talk.

When the rain began, we were so hot and sticky it felt great.

"This will feel good for five more minutes," I predicted, and a sinewy old man with leather-tanned skin laughed and said, "We've got about a mile and a quarter to go."

"I don't believe you," I retorted. "That bridge is only a quarter of a mile or so." He laughed at me again, then put on a burst of speed and pulled ahead. I took yet another break to wave a people lounging on their apartment patios and waving back at us from the walkway of Friendship Park. Hummed "Old Man River" under my breath (yeah, I know it's the wrong river, but I cannot sing along with CCR so my choices are limited).

I was tired, sore, my palms hurt, but as we approached Serpentine Wall, you could see the mass of boaters pulling our paddles out of the water to slow down the end of the float. After all, when you're in it, you're in it--no choice but to go forward. But when it ends, it really ends.

The festival organizers had booths, bananas, water, a steel drum band and vendors to entertain us. We decided our legs needed some work, too, so we took ourselves across the Purple People Bridge (I saw the walkway for walking across the top of the bridge. Bad idea. Bad, bad idea). Ran into friends at the Barnes and Noble and got away quickly. We were sweaty-sweet-stinky with sunscreen and salt, and in no condition to be in public. For once, though, I didn't let it stop me. We split and appetizer and a sandwich at Claddagh Irish Pub and watched the last of the boaters glide in in the distance. Between bites of corned beef, we took our ibuprofen.

So yes, I'm sore today. I'll be sore tomorrow, too. But I'm glad for it. By Wednesday, our day out will be a distant memory. Today, though, the little aches serve as a brief memento of an extroadinary day nestled among countless ordinary ones.

Sunday, June 22, 2008

Oh, What a Beautiful Morning!

Although some research shows that afternoon exercise may burn a couple more calories, in general it's best to try to get your activity in first thing in the morning.

Working out early "sets" you for the day, priming your metabolic pump, reinforcing your circadian rhythms, and quite probably improving your mood and resilience (an oft-quoted study from Duke University said that a brisk morning walk had the equivalent effect of a therapeutic dose of Zoloft).

Exercising in the morning also dramatically ups the likelihood that you will exercise at all. Later in the day, we can all find 1001 excuses--from laundry to that weekly blog you write. If you roll out of bed and into your tennis shoes before your brain has time to create excuses, you'll be more efficient and effective as you work through the day.

So if you are home, reading this early, tie on the shoes and go. If you are sitting at your office desk reading this, get up now and take a 10-minute walking break (yes, you can even walk in heels). If it's 10:30p and you are winding down for the night, drop and give me 10 push-ups (or stand and do them against the wall). And tomorrow, do it all again--first thing!

(BTW--my sugar intake is NOT down this week--an average of 70 grams (4 1/2 Tbsp) per day. I just hauled a 50 lb bag of dog food up the stairs yesterday--at this rate, that's my annual sugar intake. The average for an adult American is 170 lb--3.5 bags. Try picking up one of these bags next time you are in the store, if your back and knees will allow.)

Sunday, June 15, 2008

Sugar, Sugar!

Although I'm not a nutritionist, it's very difficult to be in the fitness field and NOT learn a thing or two about food and how it acts in the body. As a result of the research I have done, I no longer bring hydrogenated fats (trans fats) or high fructose corn syrup into my house (though a Peppermint Patty eaten in the car bends, but does not break the rules).

The newest information I'm seeing is all about sugar--sucrose, fructose, galactose, and all those other "oses" that have become so prevalent in our diet. Fitness guru Phil Kaplan says we each eat a "wheelbarrow full" of sugar each year. After tracking my consumption this week, I can see how. In the last seven days (while watching my food VERY carefully) I've taken in 1 3/4 cups of sugar. That will end up being a 50 pound bag at the end of a year. Ugh.

The problem with sugar (well, one of the problems, anyway) is the speed of delivery. When white sugar hits the blood stream, it's an immediate, dramatic jolt. The body reacts with an immediate, dramatic, flood of insulin--more than is necessary to counteract the sugar you ingested. Think of stomping on a spider--the first step killed it. The next six stomps are just to make you feel better.

Too much insulin means an excessive drop in the necessary blood sugar that should be flowing through your stream. The result--more panic. Instead of just releasing some fat calories (a slower process) to break down into sugars and use up, your hypoglycemic body yells "MORE SUGAR" to your brain. Without even thinking about it, you're eating three more cookies. The result--sugar rush (and the whole cycle begins again).

This sugar cycle undercuts fat metabolism and may undercut weight loss in MULTIPLE ways (not just because you are eating excess calories, but because they are simple sugar calories). And then--diabetes. Once we called it "Adult-Onset Diabetes." Now, so many children are getting the condition that we've dropped the "adult onset" label. Is it because this generation of kids has some kind of genetic defect? No. There is no evidence of that. The reasons for the change can be seen in waistlines and soda cans.

The thing is, sugar is not the enemy. Sugar doesn't control us. Sugar doesn't dance across our countertops in a crystalline stream and jump down our throats. It doesn't sneak into our tea in the middle of the night. Whether we choose to eat it consciously or slip our hand into the cookie jar while chatting on the phone, WE are in charge here.

This week I'm taking charge. I'm going to try to cut back from my 66g of sugar per day average. I'll report in how I do next week, I promise.

P.S. Debbie, you're the winner! Please e-mail me at keri@radiantfitness.com with your snail-mail addy so I can send your DVD. For other reader favorites, read the comments in the next post.

Monday, June 09, 2008

Video Workouts (and June contest!)

Years ago, I popped in my Buns of Steel videocassette and did squats under the direction of some fellow with way too much facial hair. Today, I can download streaming video of a yoga class or a review of basic Tae Kwon Do forms. No matter what kind of exercise appeals to you, you have access to it at your fingertips.

When it comes to working out with a virtual instructor, there are very few rules. You don't have to dress up (heck, you don't have to dress at all). You don't have to brush teeth or hair. You don't have to shuffle for position in class (though you may need to move the coffee table back or put your chair under your desk). And you don't even have to do the whole thing!

Yep. You can hit pause, stop, delete at any time during your workout and the person on the screen will not be offended, hurt or worried if you do. So if your Billy Blanks video is 45 minutes long, you can Tae your Bo for 12 minutes. Billy is fearsome looking, but he won't jump off the screen at you. No matter what names you call him, he won't say a word. Since most exercise videos are taught at a lower intensity than actual classes, you can even start in the middle of the workout (just take it easy for the first five minutes to get yourself a little warmed up).

So peel the shrinkwrap off that DVD. Click on that YouTube link. Give yourself 10 minutes today to try one of those videos you've got gathering dust under your bed. If you hate it, put it in the Goodwill bag. If you don't hate it, do another 10 minutes tomorrow.

Is it too steamy to go walking? Stay indoors and exercise. Do you lack a Total Gym (or even a pair of dumbbells?) Yoga, martial arts-style workouts, aerobic dance don't require any equipment. Do you live in a tiny apartment? Your coffee table can serve as a bench. No matter what your resources (or perceived lack thereof) there is a way for you to get stay fit and healthy.

Isn't it wonderful to know that you have everything you need, right now?

P.S.--What exercise videos do you have? Which ones are great? Which ones are gathering dust? Click on comments (you don't have to have a gmail address; sign in under "name/URL") and give us all a quick review. One random reviewer will win a NEW fitness DVD to add to his/her collection. AND I'll add favorites reviewed to the Radiant Fitness Store.

Sunday, June 01, 2008

Relax, and make $8000!

According to the December 2007 issue of Money magazine, stress can cost about $8,000 a year(and that was before $4/gal gas!) Here's how it breaks out: $300 for nonprescription drugs, $5600 in health care costs, $375 in higher life insurance premiums and $500 in dental problems. Why do we spend so much?

#1, we buy pills to ease the symptoms of stress (antacids, pain relievers, sleep meds, decongestants).

#2, Adults who suffer from severe stress rack up double the health-care costs of the "average" adults. Stress weakens the immune system and worsens chronic conditions like arthritis.

#3 Stress is linked to weight gain, which, in turn, raises risks for heart disease, stroke, Type 2 diabetes--and raises life insurance costs.

#4 Teeth grinding is higher in people experiencing stress (financial stress, according to the study). So is gum disease and are cavities.

#5 Stressed workers are away from their desks 23 days. It hurts your career prospects, and ultimately your bottom line.

And the good news, according to Money? The fix is easy and cheap: Stretch out on the sofa and breathe deeply for ten minutes. Exercise daily. Cut the caffeine (yeah, like that will happen . . .)

Think of it this way: $8000 saved is $8000 earned. Over the course of a year, each 15-minute walk or free yoga class earns you $20-$40 or so.

What are you doing to de-stress and earn that money? Click on comments below and share with the other 100 or so blog readers what you do to keep healthy!

Keri

P.S. Don't forget your free yoga class on Wednesday at 9a at Richwood Presbyterian (e-mail me at keri@radiantfitness.com if you need directions) Bring a yoga mat or towel and maybe some warm socks for the relaxation section.