Getting healthy and fit in real time, in real life…

OK, here is something that everyone has probably experienced, something that I have heard invoked as the ‘Unfairness Principle’. This is the equivalent of Murphy’s Law applied to the pursuit of a goal, whether it be an athletic endeavor or any programmatic regime that you take up.

Simply put, the principle is stated that during any training/exercise program, just when everything is going well, you’re at the top of your game and you begin to feel confident, something will happen to cause a set back.  You crash and burn. That ‘something’ can usually be attributed directly to your training, like a pulled hamstring from running or tendonitis from practicing the violin too much.  So this is what I have met with this week.

The yoga/stretching program was going great – until a session on Sunday when my lower back rebelled in a very profound way. It did not want to move. At all. Try to imagine substituting a two by four or a brick for all the normal physiological ‘stuff’ occupying your lower back (sacrum) and you’ll get the idea. It wasn’t painful and fortunately did not involve any nerve pinching or loss of leg mobility. It just felt incredibly stiff. Total irony for a program meant to increase my flexibility!

Overtraining is frequently the cause of these episodes but I think mine was collateral damage from two activities involving heavy objects.

First, I was ‘on a roll’ last week cleaning up our storage room and succeeded in segregating 1200 lbs of scrap metal for recycling. I didn’t have to physically handle all of this but there was some lifting involved. And though I was careful to move things in an ergonomically correct way I guess there were delayed consequences.

Second, on the weekend I enjoyed some local scuba diving. For those of you who have not experienced cold water diving, basically you load up with 90 pounds of equipment, throw yourself in the water and hope you can float in a controlled way. (During the event I actually seemed to be benefit from better flexibility in my neck and shoulders that I attributed to my stretching program as it seemed easier to get into my dry suit).

So when my back rebelled on Sunday I think it was in response to the stress I had imposed of putting too much weight on it on several occasions in the previous week.

I haven’t been physically immobilized by this – I have continued to cycle to work and I can still do some stretching.

It is uncomfortable and yes, a mental setback, but I have learned something from this: Unfair? Listen to your body and deal with it!

PS.  Since originally posting this, I have succeeded in cracking a rib.  This goes beyond ‘Unfair’ but I have two weeks holiday to regroup my body parts!

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Taken from English Bay last Wednesday

Top 10 Ways to Stay Active in the Heat

1.  It’s about time.
I find that Vancouver is usually warmest between 1pm and 5pm, so I avoid exercising outdoors during the hottest time of the day. I wish I could run in the morning when its less humid and cooler, but I am not at all a morning person.  Instead I try to wait until after 7pm when the sun begins to set.  

2. Portion control. 
When it’s really warm, I try to do multiple shorter workouts instead of one longer, more intense one. 

3. Stick to the shade.
This may sound silly, but when I’m running in a residential neighbourhood, or even along the seaside path, I run where ever there is more shade.  The shade is marginally cooler than in direct sunlight, but I’ll take all the coolness I can get.

4. Hydrate, Hydrate, Hydrate.
I drink much more water when it’s hot out anyways, but I try to drink even more before I’m going to workout.  I try to bring water with me when I’m running, even though I hate carrying my water bottle, I’m usually thankful at the midpoint that I brought some water.  I also tend to drink coffee in the morning, which is a diuretic, meaning it dehydrates the body, so I drink even more water to counteract the caffeine.

5. Less is more.
To keep as cool as possible, I wear loose fitting, light breathable clothing to maximize airflow.  Lighter colours reflect the sun and keep me cooler, where dark colours absorb the sun and add to the heat. Dry fit fabrics help wick moisture away from the skin, keeping me much cooler than cotton.   

6. Take it easy. 
When it’s really warm out, I take more breaks than I normally would.  Thankfully, I get tired much faster when it’s hot, so my body tells me when I need to rest. 

7. Switch it up.
Sometimes it is too hot for a run.  I try to choose cooler activities that are less intense when it’s particularly warm, such as swimming, or leisurely riding my bike along the water.

8. Head to the water. 
Air near the water feels cooler, whether it is or not, I don’t know. But it doesn’t feel as humid or hot near the ocean so that’s where I run.  I’m always so tempted to jump in at the end of my workout, one day I just might.
 
9. Into thin air. 
I don’t have asthma but I definitely notice a difference in my breathing when the air quality is poor. If you have asthma or other breathing difficulties, try to avoid exercising outdoors if the air quality is poor.

10. Listen to your body.
I tend to get physically exhausted way before any of these symptoms develop, but it’s important to know the signs of dehydration and heat exhaustion so you can prevent heat illness. 
• headache
• confusion or lack of concentration.
• loss of muscular control
• oversweating followed by not sweating at all
• hot and cold flashes.
• upset stomach, muscle cramps, vomiting, dizziness

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Comfort in the Form of Coffee

So I realized that I haven’t been talking about the quitting coffee goal of mine.  So I thought I’d spend a little time today.  I haven’t been talking about it, because honestly, there hasn’t been much to talk about!

Since I got the flu (or some odd illness) which knocked out my eating abilities for a week or so, I ended up not drinking coffee (obviously) during that time.  So I think the illness I got gave me a little boost in quitting the coffee habit- I didn’t feel any of the physical symptoms of caffeine addiction.
(Here’s some good info [I think] about caffeine addiction: http://www.caffeinedependence.org/caffeine_dependence.html).

So I haven’t had a cup of coffee since we started the blog.  Until this past Friday.

I went across the street with a colleague for a meeting, to the local coffee shop.  I’ve had tea there recently, instead of coffee…so I didn’t think it was a big deal.  But I missed my cup of coffee- there was something emotionally comforting about the routine americano that I used to have.

And so I said to myself, “What’s one cup? Really, c’mon, I’m allowed a cup now and then…”

(This sounds so familiar- as it’s the same language that I would hear from people who were struggling with addiction [back when I worked in substance abuse]).

If you had seen me on Friday after 10 am, you would have been amazed at how changed I was.

I know, a simple americano!?  I must be joking!  But seriously, I haven’t felt that anxious in a very long time.  I felt stressed and spread too thin.  Certainly I had a lot of work to do (I usually do!), but it all seemed overwhelming.  I had a hard time focusing on one project.  I couldn’t settle down, even after my work day was done and a fun-filled weekend was starting.

And you know what?  On Saturday night, I ended up having another cup of coffee too, with a friend.

Luckily now, though, I recognize the slippery slope I’m on.  One cup really does lead to some health issues for me.  I used to struggle with anxiety a fair amount (and anxiety makes you breathe more shallowly, which can tense up the upper shoulders etc)  And I also noticed- that one cup does lead to another.

So this morning, I really needed a little emotional comfort.  I thought about going to my favourite coffee shop and picking up a dark roast.  Instead, I stopped into the corner gas station and got a juice.  It wasn’t the same, but I realized that one of the main reasons I’m drinking coffee is because it’s a ritual for me.  So I figure why not try to start a new ritual, and in the process get a little dose of fruits/veggies instead of a cup of anxiety?

On the Yoga Train

Just so everyone also knows- I’m addicted to yoga.  I did it three times last week (once even on my own with a friend on the beach).  And I’m even one of those yoga nerds at the beach on Thursdays with forty other people- when did I become so yuppie?

And I’m headed back to the beach tonight to get some more yoga in.

My back and neck don’t feel great though. I saw my chiropractor yesterday, and afterwards my plans to go do some yoga seemed unrealistic.  But I’m realizing that yoga is going to help me stretch out muscles are so immensely tight and short (like my hamstrings and calves).

It’s hard to know when your back and neck are getting better- sometimes you have to go through some pain, and then they get better. Sometimes, you have to rest. Sometimes you have to stretch.
I don’t really know the “recipe to success” for neck/back pain yet… but I think yoga can’t hurt (as long as I don’t do any crazy headstands).  So I’m on the yoga train- CHHOOooo Choooooo!

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