Exercise with the Seasons

Exercising with the Seasons

As a fitness enthusiast, thankfully I enjoy to 'work out'. However, the term has gotten more loose and  playful over the years. In my earlier days, the athlete in me had a competitive nature and although, it still exists, my perspective and goals are different.

Physically, I'm in a different place not bad, good just different.  I honor the changes, ebb and flows and cycles, not only during the year but within the quarters, solstices and moon cycles (the literal moon and the feminine moon cycles too).  Just like a plant that blooms certain times of year, we all have seasons in which we shine bright and feel more energized, strong, motivated and fit. Life would be boring if we did the same thing every day. Change up your fitness routine and stimulate the body and mind like cycling the foods you eat, driving a different route, traveling to a new place (physically or in your minds eye) and more!


We are approaching the summer, hot summer days so balance the hard core exercises with slower paced ones too to cool the body down!  During the woman's moon days, take time to honor the body, rest, reflect, be one with nature. Typically, we will not perform at the same level of intensity or vigor during this time.  Many people choose to ignore this concept, wonder why they don't have as much energy and then get disappointed with themselves instead of embracing the changes. Think of the signs the body shares with you leading up to the menses, so wouldn't you think other aspects would be affected too? Additionally, if you are going through times of stress (doesn't always have to be bad stress), it is helpful to use exercise to release stress or anxiety, however, sometimes too much hard intense exercise may be too much and counterproductive if you are in a weakened state. So, exercise is good but a lower intensity workout may be more beneficial.

Cross training, incorporating strength and flexibility and getting the heart rate up is a good, well rounded regime.  This could be a power walk on the beach or walking your dog to swimming, cycling, plyometrics (for example jump squats) and much more. Each is a different approach and not all exercises are appropriate for every body!  Also, although I am a Personal Trainer and Pilates instructor and I'm not using this as a sales pitch, I do highly recommend working privately with a professional or in a small group, at some point, so you can get individualized attention and direction on the proper exercises for your body and techniques.  Nothing worse then performing exercises incorrectly and injuring yourself.  If you ignore the body's communication, you may end up with chronic pain.  If you address any discomfort by ice, rest, massage or physical therapy from the beginning, you will recover faster. It could be something very simple!  Please listen to your body! When your car makes a funny noise, do you ignore it?


In your workouts, challenge yourself but understand the limits for longevity. I continually am evolving and finding various ways to exercise. Sometimes, I focus more on cardiovascular and make sure to add in a day or two of strength training and other times it's visa versa always with flexibility and rest days too.  I am fortunate to have access to the Pilates Equipment and Aerial Swings and although I like to exercise without always using an 'apparatus', I will admit, I am thankful and enjoy the challenges they have to offer.  Both modalities help me to incorporate flexibility training which used to be on my back burner.  Using hand weights and bands is another good challenge for strength and may also be incorporated for flexibility too (done properly).  I can't stress enough the importance of staying flexible so your body and mind can work efficiently and with ease (a tight body lead may lead to tight and restricted mind) and the strength for everyday functional tasks. Be open to trying to things and even taking a new class! You never know what doors may open or friends you may meet.

I encourage you to balance with cardiovascular exercise, strength, balance and core training along with flexibility. Some exercise modalities combine a few of these such as Pilates and Yoga which, in addition to strengthening the body, also strengthens the mind. Stay creative, change and challenge your body and mind in various ways throughout the year. Keep yourself stimulated and make sure you're having some fun such as working out with a friend or family member, at a club, go out dancing, or look into vacations including hiking, water sports, bike riding etc.

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Raise the Flag

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The Beach
I am so thankful to live near the beach. I grew up around the beach, love to travel to other beaches and am enamored by the beauty and energy from the beach, birds, wildlife and water.  It gets very crazy around Clearwater Beach and the surrounding beaches especially during spring break.  I put my patient hat on and am thankful that so many people are enjoying this beautiful treasure!

Recently, I went south to Indian Rocks Beach, home of the original Crabby Bill's restaurant.  Throughout many of the beaches, we now have bright yellow flags on each side of the street to hold while crossing Gulf Blvd.  Although I thought it was for my entertainment purposes to be able to wave a flag, it's so the out of towners, spring breakers, and locals can see clearly when someone is crossing the street.  You never know who may get caught up watching a half naked person (I'm talking about people in bathing suits!) walk on the side of the road and cause a wreck.

Wave the Flag Proud and Strong
It's not every day you get to wave a flag. In fact, it's not every month either. I thought it was a treat and felt somewhat freeing! Try it! Just visualize waving a flag.  I also see it as an exercise, like I do many things in everyday life.  As you're waving the flag, if you hold your arm higher (as if you are raising your hand confidently to answer a question in class) it will be more challenging.  A larger flag will be harder. Wave your flag like a crazy eight.  While doing the crazy eight motion engage the core, feel the rotation, internal and external, from the shoulder (keep the shoulder blades down, please), use the triceps, back and chest.  Look both ways and cross the street, confidently while waving your flag. I bet everyone else will want to try it! Make sure to use the other arm when you cross back!

Take these precious times in life to pay attention to your strengths (from left to right side, front/back, top/bottom), strengthen your body and play with yourself.  The next time you get the opportunity to wave a flag, go for it!


Body and Mind Enrichment. A unique way of exercising your body and mind!

Shell Picking - A Mind AND Body Exercise

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Shell Picking - a Mind AND Body Experience
I am a shell picking enthusiast.  Shells are very special to me - the color, shape, along with the thoughts of its journey to shore.  I am so thankful to live a short bike ride away from Clearwater Beach, FL. So, shell picking is at an arm's width away.  Recently,  we had a few storms. So, like any shell picker would....time to go to the beach!

Shell Picking Accessories/Gear

A few key a accessories and you'll be set.  This mind and body exercise is a low maintenance and low cost hobby .  I bring a special 'bag' so I have a place (aside from throwing them mindlessly in the bag) where they all travel together after I rinse them one last time in the salt water (or other bodies of water).  A hat and/or sunglass is highly recommend.  However, choose your head gear wisely - a floppy hat or a tight lipped visor may restrict or limit your peripheral vision of your 'playing field' (aka the beach).  If you're wearing sunglasses, make sure the lenses are clean as smudges may, too, block you from uniting from your perfect shell!


Mindful
Shell picking, to me, is meditative, relaxing, fun and surprising!  You never know what you're going to find and.... its a gift from Mother Earth.  So, I make sure there's enough for everyone to enjoy!  I allow my mind to drift and be mindless.  However, it's important to be mindful of your posture because shell picking, like cycling for example, may challenge your alignment if you're remiss about stretching or muscular balance (more on that in the 'body').  


Body
There's alot going on, physically, when shell picking.  It's a great way to work your core, legs, balance and agility.  Agility is the ability to move quickly and react.  If your shell picking with waves of any size, you'll need to react quickly to grab your desired shell. Therefore, agility is important to shell picking.   Ok, let's start from 'the top'!  There are a few different ways to position your head. Body awareness, flexibility and strength is so important in your every day life. It will reduce chronic pain.  As you're looking down scanning the playing field, be aware of the position of the head.  Instead of allowing the head to hang heavy down, use your muscles to pull the head 'back' in a more anatomically correct position.  The proper shell picking gaze should be a little something like this: tuck your chin slightly so you have length in the back of your neck and curl your upper body forward without allowing your shoulders to hang heavy forward.  Basically use your core (from the lower abs below the belly button all the way up to the chest) to flex the spine (look forward and down) enough to maintain the proper position of your head and shoulders.  Then, the legs and balance.  I squat numerous times.  Think of how many ways you squat when shell picking (as opposed to bending from the back).  Sometimes the heels are down, others they're up.  It may be a wide squat, squat in external roation, quick 'pop a squat', lunge forward, lunge diagonal, a 'take a knee' squat or even side lunge.  You may head into a backwards lunge if you almost pass up the opportunity of your eye catching shell!  You may also find yourself balancing on one (straight) leg or in a mini squat (slightly bent knee), hinging forward to collect your prize (shell).  This position in fitness is considered a single leg dead lift or in yoga similar to Warrior 3.  In this mindful exercise, be aware of your body and posture and change it up from time to time.  You'll last longer!




Play around with your shell picking technique and have fun!  You may even want to wear them. I do! I make shell earring, necklaces, shell-anklets, and even a waistlet.  When creating the jewelry, I select the earrings or pair of earrings energetically.

Body and Mind Enrichment. A unique way of exercising your body and mind!

Outdoor Adventures

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Summer Vacation!
This summer my husband and I went to Asheville, NC for my first time.  I loved Asheville but spent most of the time outside of the city.  We couldn't have asked for better weather!  I was so excited about seeing new places, being in the mountains and relaxing.  Cell phone reception was hit or miss which worked out for the best! (it was a reminder how we used to live without cell phones and gps's).

Hiking
I love hiking and am so thankful for my hiking boots I bought years ago (probably a decade) and bust out every now and then!  I felt I could conquer any hike with those Timberlands.  What I found interesting was how I could literally feel building muscle while hiking.  It's amazing what a little cross training will do for you!  Breathing the mountain air, being in the dappled sunshine, walking up, down, sideways and whatever you need to do to get from one step to another.  In tight spaces, I was thankful to be able to steer my hips in one direction and torso to another.  You'll see that type of training (hips forward and torso rotated) in Pilates, athletic, and functional training.  Additionally, I was extremely thankful to have strong ankles and calves.  I semi twisted or rolled my ankles multiple times but was very thankful to recovery quickly to the next step without missing a beat.  My husband and I were smart to take time in the evening to stretch in order to be ready for the next day's hike.

Herbs
In the meantime, I was breathing fresh mountain air and oooohhhing and awwwing throughout the hike taking in the beauty.  I was thrilled to see herbs that I've either grown, used, or studied actually growing in it's natural habitat.  I saw Common Joe-Pye Weed, also called feverweed, saw a different variety of yarrow, angelica, red clover, plantain, mint, jewelweed and more!!  I even got 'stung' by stinging nettles. I've heard that yellow dock typically grows nearby to help take the sting away but couldn't pinpoint which plant it was!

I loved putting my passions together such as the outdoors and exercise plus herbs and mother nature!  It also challenged my body and mind through testy terrain while navigating through, what you had hoped were, hiking trails (with minimal signage) and reminding myself I wasn't going to be a bear's lunch.

Other cross training activities
I also zip-lined for the first time.  What an exhilarating experience!  Although, you don't need to be in great condition, it was helpful to use my core while ziping along (instead of neck and shoulders or hurting your back).  www.navitat.com did a great job!  White water rafting down the Nantahala was another core and upper body workout.  Part of the ab workout is from laughing because it's so much fun!


There you have it!  My relaxing vacation!  I wouldn't have it any other way!



Body and Mind Enrichment. A unique way of exercising your body and mind!

Variety is the Spice of Life!

Recently, I took a bike ride to get something quick at the store.  Just like any other ride, I enjoy my surroundings and the outdoors.  But, this simple bike ride turned into something a little more extraordinary. The ride was all of 1/2 mile at most.  On a wimb, I found myself drawn to ride off the beatin' path. This  non-path is on a hill (remember I live in FL so more like a large sand pile with some dirt and grass on top).
Then, I stumbled upon a swing! And old school swing at that.  It was a rope attached to a huge tree with a large knot at the bottom as the swing 'chair'.  Talk about a workout.  It was challenging just to get swinging and I felt like a monkey with my feet tightly knotted together pushing and pulling from my core.  After briefly entertaining myself on the swing and enjoying the beauty surrounding that experience, I finished my short trip home.
I realized, if I hadn't taken the opportunity to head down a different path, I would not have seen and experienced the joy of feeling free enough to explore and the challenge of trying something new.  It is so try if you apply the same theory in life.  If you are stuck on the same road, revert off your path a bit. You never know what may happen.  The possibilities are endless!


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Road Trippin' It

Road Trippin' It
Over the weekend my husband and I took a road trip to Ft. Lauderdale.  At one point in my life, these road trips created such mindful stress.  I needed to make sure the days leading up to the trip was as little stress on my body so my hip wasn't acting up while I was seated in the car for hours.   I know many other people experience or have experienced that inconvenience.
Car Dancing
Thankfully, I have come out of that place and can enjoy the trip.  I take this time, as a passenger since my husband likes to drive, to catch up on reading and delightful conversation!  Sometimes we're quiet and sometimes we bust out with the tunes.  I love to car dance.  I dance as much as I can in my seat!  I'm bouncing off my buns, shaking and wiggling my shoulders, chest, moving my spine forward, back, side to side and also wave, lift and move my hands and arms!  Yes, the cars driving by may wonder what the heck I'm doing or wish they were having as much fun.
As a driver, my husband tames down the car dancing but has his own trance dance.  He's been traveling for years and often times by himself.  He 'rocks' forward and back and uses his core instead of his legs.  While you're car dancing in whatever form, use your core and loosen up your legs, back and neck.

Car Posture
Whether you are on a long road trip or a trip to the store or work, being in the car is an important place to check your position.  Look to see where you position your bum.  Is one hip higher than another when you sit in your car, intentionally or unintentionally?  Another item of utmost importance is the position of your steering wheel.  If it's too high, your shoulders and neck may be in a constant state of muscle contraction (aka- tightness!).  Stretch the chest on the other seat by putting your hand behind the neck of the seat and opening the heart.  Oh, and about the neck of the seat...most of them today encourage a forward head position (bad idea).  If you can, take the headrest off or place it in a position where it allows you to place your head so your ears are above your shoulders (instead of your head jetting forward).  If you are on the road for a while, adjust the position of the spine (if you are not car dancing!).  Sometimes stack the spine (which is more correct posture), then roll the hips under slightly so you can stretch the low back and you should feel the lower abdominals a little more.  Also pretend you are hula-hooping  (both directions).
As you are making a turn or need to stop suddenly, get in the habit of relaxing your leg muscles, shoulders and neck and use your core!
If you need assistance getting in and out of the car from the handle above the seat, use your core strength (and I don't use those words lightly) first and foremost.  Then use the arm, the whole arm,  which would include actions from the shoulder, wrists, chest, and bicep along with the lower body.  If you use assistance getting in, are you always using the same arm and leg to pull creating a repetitive movement (not always a good thing).  If you use assistance on the exit, do you always step with the same leg first and pull with the same arm?
Be aware of your body!  Joseph Pilates states that 'Perfect Posture Aims to give you mastery of the mind'. 
 





Body and Mind Enrichment. A unique way of exercising your body and mind!  www.bodyandmindenrichment.org

Off Road Biking is Core Training

You hear those words - core training alot. What exactly does that mean. Well, for one thing, it's going to mean something different to each individual. Often times, as a gardener, I use my core strength as I am in the plank position and grab weeds. Or, I turn the soil of the compost adding our weekly scraps and digging in the compost for wormees. As I'm gardening, I am constantly being reminded of proper form and position for safety. But this information isn't about gardening. Today is about the importance of cross training.

I went on a trail bike ride in North East Tampa, FL. It was a blast and let me tell you, it was all core training! 15 miles of off road riding. I was over stimulated looking at the beauty of untouched Florida as well as staying 'on track!' with all the twists, turns, sand pits, narrow lanes and incredible scenery. We even made exercises out of trying to collect oranges on top of some giant orange trees. The ride was gorgeous including, on occasion, a trail of saw palmetto outlining a slimline biking trail. There were also oak trees forming a canopy of dappled sunlight to the narrow, sometimes sandy trail. The core training comes in from into play from the get go! Within the first mile, my husband was behind me giving me 'coaching' tips on how to ride. I was partially listening and partially riding the trail and getting my barrings. As an athlete, I wanted to think I knew how to ride. But after a few miles, I figured out that my husband knew what he was talking about after years off off road biking trails. So, for those people that take spin classes, I suggest you grab a bike a go on a trail. And for those that ride bikes, I certainly suggest for you to go off road. It is very stimulating on the eyes and senses to look and see all the beauty while staying safely on the trail.

You need to keep in a low gear but peddle the legs fast sometimes running out of the saddle. Lots of core training. Make sure to relax your grip, the arms, forearms, shoulders, and neck and use your abs and leg strength. Make sure you are using your leg strength while keeping your hips square. Not knowing the path is also a challenge. As I became more comfortable and confident in the challenge of the ride and path, I was a bit more daring using more of my leg and core strength all while taking in the incredible surroundings. It reminds you of the simple things in life. It was a highlight of 2009. Remember, exercise is how you see it. Cross training is a great way to stimulate your body.


Body and Mind Enrichment. A unique way of exercising your body and mind! www.bodyandmindenrichment.org