Well Fit with SMO

I Won't "Like" Your FB Page. Here's why...

2012-02-22T16:57:00.001-06:00

I consult and coach professionals, business owners, entrepreneurs and independent contractors in the fitness, health & wellness industries. I've been following dozens of online discussions that were started with the idea of, "supporting each other on Facebook and liking each other's pages." I review hundreds of fan pages and "Like" a fraction of them. In theory, the idea of "supporting each other..." makes terrific sense. I support the idea. But I've got to say, it's getting a little pathetic and out of control out there.

It's indisputable the impact social media has made in our ability to expand our reach to hundreds, thousands (even millions) of people. And for those of us in business, we're often urgently told:

We MUST have a Facebook fan page as part of our business marketing strategy.
The greater number of "fans" you have the more successful you are.

Whoa. Freeze right there. That's just a small piece of the marketing pie. Your business success via Facebook certainly doesn't happen by osmosis or by begging and pleading to, "Puh-leez Like me," in an attempt to rack up superficial numbers of "fans." The opportunity to dramatically increase your circle of influence, and attract new clients is still totally up to you. Without a compelling message, a distinct point of view, or clear description of what your business is about, your efforts are a waste of time - - your time and mine (the potential "Fan") Even more, these desperate pleas to be "Liked" expose your professional immaturity, insecurity and naivete. As Joan Rivers says, "Oh, grow up."

You see, if I, or someone else, "Like" your page, it acts as a soft-level endorsement. A "Like" implies we dig, agree with or support what you are about, offer, have to say, etc. I don't give my "Like" haphazardly away to appease someone's hunger to feel popular. My endorsement means something. It means something to me, to my "fans" and my clients. That level of professional integrity is very important to me and should be to you and your business too.

Let's look at couple Facebook fan page examples, the good, the bad and oh so sad:

Here's a description from a local business in Vancouver, BC (the guilty always go nameless in my book): Ever since a child, I have always had high energy and craved activity. I was never satisfied with just one thing, I had to try it all: track and field, basketball, volleyball, kickboxing, jujitsu, wrestling, dance, yoga, pilates, spinning, wall climbing, hiking... I loved variety and personal challenges. I carry an immense passion for fitness and food! I am an optimist and love being alive. Spiritual at heart, I always look for new ways to connect myself with people and nature around me. What does this business do? Who is their client? What services or products to the provide? This is both bad and sad. Highly self-absorbed with no attempt to actually attract a client (this business really needs my help). All this excessive first-person hype belongs on a personal page, or a bio for Match.com, not your business page.

This is the description and mission for Lucie B's Jump N Fun page: New York's 1st and Only Jump Rope Gym For Kids and Adults! Learning the art of Jumping Rope ( Single Rope and Double Dutch) Properly and Correctly while having an awesome time! Basic to Advanced Classes. Jump Rope Team( The Rock It Ropers) Tryouts in September for those who qualify. Our Goal at Lucie B’s Jump N Fun is to Get Kids Moving Again! Helping to Combat Childhood Obesity
is our Mission! Lucie B’s Jump N Fun…Creating Fit, Healthy, N’ Fabulous Kids…One Jump At a Time! Really good! Other than an overly zealous love of capitalization, the messaging is clear, concise and tells us exactly what Lucie B's Jump N Fun is up to, what they're about and who they work with. And their doing good work. I "Like" Lucie B's. For those who know me well, it's not solely because of the jump ropes.

What bewilders me is all the narcissism and nastiness out there over all this "Like" me nonsense. Lucie B herself recently experienced a written berating on her personal Facebook wall from another fitness person because she didn't reciprocate a "Like" to their page. That's insanity and inappropriate in many ways. Lucie B is under no obligation to return a "Like" is she doesn't dig your business. Simple as that. It's called integrity. And to the unprofessional person who wrote on her page, get some.

So, if you want a "Like" from the likes of me, Lucie B and others, do these two things to your page:

First, separate yourself from your business. Personal stuff stays on your personal page. Period. Your business page is all about your business, clients and prospects. That's it. If you're a personal trainer, we don't care about your workout, write about it on your personal page. We want you to tell us success stories of your clients (because maybe we may want to become one).
Second, scrub that info page. Describe what your business does. Share a little about the philosophy and mission of your business. Talk about what kind of services, products you provide. Tell us exactly who your client is (if you dare say "anyone" or "everyone", you need to read this blog post now.)

Like what I said? Wonderful. Thank you. I welcome you to also "Like" my FB page.
Didn't? That's OK, you're likely not my ideal client.

Escape Of The New Customer - 4 power lessons to capturing them

2012-02-15T17:32:00.001-06:00

During the early months of our relocation to SW Florida, I spent alot of time exploring in-depth the fitness offerings in our area with a three-fold mission:

1. Find the health club, gym, or studio where I personally want to workout.

2. Assess prospective facilities where I'd like to be part of the staff as an instructor and trainer.

3. Study the industry climate and business practices within the fitness/wellness industry in this area.

I realized something in the process that had me scratching my head, like bad dandruff. The economy is in the crapper, slowly on the mend, but for many its still weak. Media outlets and politicos won't let up talking about it. I regularly hear Main Street B-to-C (businesses to consumers) whine how no one is buying. And yet, as I explore clubs, gyms and studios I see new client business being missed and lost. Constantly. Which begs the question, "Are you really sure no one is buying?" And if they're truly not, do you really know why? Answer: No.

The fitness and wellness industry is competitive, heavily saturated, fickle and ignorant. Within a business' ignorance is where new customers are lost. You've got to look inside - inside your business. Your people and procedures. It takes more than fancy lighting and TVs on treadmills to set yourself apart. Too many brick and mortar facilities demonstrate mediocrity with lack of business savvy, skilled, professional staff and efficient processes. This goes for the big box clubs and independent studios alike, you've all got too many buffoons behind the desk or "in charge." This is completely unacceptable in this always competitive market and when consumer demand for quality, satisfaction and appreciation is at an all time high. You may as well close up shop now.

These 4 power lessons will have you rethink what you're doing to ensure those customers sign on the dotted line, and sing your praises immediately, instead of fading off in the distance - - forever.

4. Perception and Reality are NOT mutually exclusive. Stop duping your clients. Be a super star by being straight forward. I spent a week at one gym where the "sales" person created the perception that their facility catered to the sophisticated, elite, professional, leading edge clientele, average age 45. His words, not mine. Two days into my trial week, and I spot a Jazzercise poster personally autographed by Ms. Judi Shepphard Missett herself, dated 1995, hanging directly above the registration desk. Nearly 20 years old, (not exactly leading edge) the apparent beloved autograph now belongs in someone's office not over the front desk. I was on-site at various times of day. The place was always dead. I could count on both hands the actual number of people I saw under the age of 70 (and half of them were the rookie trainers).

3. Set professional standards and practices. And manage to them. The later is actually the silver bullet and where facilities fall short, very short. From hygiene to email addresses to staff conduct. For instance, I visited many facilities where towel service wasn't available. Gross! Who's cleaning the sweaty mats and equipment? Not the members that for sure. Thankfully, I always have my own towel with me. Here's another example: The group fitness director of one club was leading a class, when it became abundantly clear her director role was part time. She spent the first 10-minutes of the class complaining about the new school year, all the work she had to do and the miserable parents. Yikes! All I could think of was how grateful I was that I didn't have kids in school or that she was their teacher. She gave this newbie in her fitness class the same cold shoulder I suspect she does her small pupils. Perhaps she wasn't aware of the terrible job market and the possibility that anyone in her group class might jump at the chance to have her "miserable" job. I would have fired her.

2. Make the leadership team accessible. Frankly, it demonstrates total cowardliness not having the names, titles, emails and phone numbers of the management team accessible in your newsletter, websites, etc. for your members and prospective clients. In the example above, I wanted to express my dismay to the owner, but his or her name was nowhere to be found and the rocket scientist staffing the front desk was no help. So I simply didn't give them my business. Which leads me to lesson Number 1....

1. Follow through, follow up and ask the tough questions. These three pieces are exactly what's missing in your success in capturing new clients. They walk in your doors, go through your pumped up sales pitch, utilize free services and then....that's it. But why? You don't know because you're not checking in on them, asking detailed questions or inviting them back to make things right so they do buy. I've experienced a number of clubs, big and small, in the last three years and I can say without hesitation, not a single facility followed up with me to find out about my experience or ask why I didn't buy. Not one. So stop your whining about how bad business is and that you don't have new customers signing up. You've got some work to do to make it happen and the people walking in your doors are your Obi-Wan and Yoda who hold tremendous insight into your continued growth and success.

Are you a fitness snob?

2011-09-07T10:03:00.001-05:00

My former client, Sherry, who now lives in New York, dropped me a note a while back to let me know she was coming to town and was eager to catch one of my classes. Her note warmed my heart. I felt flattered and excited to see her again.

Sherry's note also included a personal confession that got me thinking, "Hey, me too." She explained how frustrated she had been in recent months to find the kind of class and instructor/trainer able to deliver a kick-butt workout, more than she could provide on her own, and actually teach Sherry skills and techniques in the process.

She's not alone. Kay was a wellness coaching client of mine. One thing we worked on together was helping her discover group fitness classes that excited her again. Years back, she was an avid Jazzerciser and enjoys the element of dance incorporated into her workout. She tried Zumba, with so-so results. She even revisited Jazzercise; that experience left her sadly disappointed. The instructor was mediocre at best. Kay didn't feel welcome, as though she'd crashed someone's party. She asked me in frustration, "Where are the good classes with good instructors?"

With almost three months under my belt since Boomer and I relocated to SW Florida, I've got a serious quandary before me searching for the gyms, instructors, & trainers that meet or exceed my expectations - personally and professionally. So far, it ain't happening. Like Sherry and Kay, I too am disappointed. Glad I have my bike.

Even my younger brother, Shawn, has his frustrations. He's a fellow fitness enthusiast who enjoys the energy in group classes. Shawn laments on the talent pool in his gym these days when we talk. In a recent conversation he hit the nail-on-the-head, "More often than not, the person leading a class is a performer, putting on a show, or focused on getting their own workout in. They're not a teacher. That's a big turn-off for me."

It is for me too. I first talked it about nearly two years ago, http://smoventures.blogspot.com/2010/01/to-teach-or-not-to-teach.html, and since moving to Florida, I feel like it's gotten worse, I'm unimpressed and disenchanted. The stuff I'm seeing and hearing has me thinking the integrity of the fitness industry is lost. Like this sampling:

3 students trip on benches in a single step class; neither the instructor or owner (who was present) check with the members to see if they're ok. The instructor makes no adjustment to the choreography to ease complexity and avoid further incidents.
An instructor (also a personal trainer) asks the class if they've used a core ball before. When more than half the room says, "No," the supposed instructor/trainer ignored the response, offering no educational instruction.
Another instructor (also a p.t., at a different locale) was leading a weight training class when at any given time, only one person in the room was correctly doing the exercises. This instructor/trainer didn't make a single correction. Did I mention this person was also a personal trainer?
"I don't care what you do," a statement I've heard over a dozen times at various clubs by numerous instructors. Breaks my spirit.
"It's better than nothing." This classic, heartbreaking remark came from two guys about a circuit class and it's instructor. Oh my. Is this really what's considered acceptable?
Technical elements gone m-i-a, like those of serious yoga, Pilates, barre conditioning, etc. to ensure effectiveness, safety, fitness and skill level progressions are not being taught. Blatantly ignored.

Am I complaining? You may think so, but I don't. I'm calling out a state of complacency that is unacceptable to me, as a fitness professional and someone who seeks fitness professionals for her own continuing development. I expect a trainer/instructor to know how to meet each participant/client at the observed level, teach them skill, technique, modificationns, progressions. I expect creativity, variety and challenge. I expect program directors to ensure their staff delivers on all of this - something rarely managed to. If I take a tumble or am struggling in some way, I expect the pro present to check on me and give me appropriate guidance or support. I expect integrity within the industry. I believe Sherry, Kay and Shawn feel the same. I believe you should too. Are we fitness snobs?   Yes. That's a-ok.

Laurie is a colleague, friend and someone in the industry I hold in very high regard. She's one of the best trainers. We have shared clients which I personally take as high praise from the client. Her inspired view is beautifully stated, "When I decide to take a class or work with a trainer I have a specific void to fill in my fitness regimen. I usually pursue a class via word of mouth and I am willing to check it out or just go for it in order to determine if it's beneficial. When I hire a trainer, I do my research to establish who will be my instructor, commit myself, establish mutuality in the relationship and just hand over the reigns!"

What am I doing about it other than turning my opinions and experiences into one-dimensional social media soundbites or this op-ed within the blog-sphere? I attempt to reach the program director, thank them for the opportunity to experience their program and share why I'm not interested. When I come across an instructor/trainer that delivers what I'm looking for, I thank them personally and find out where else the may affiliated.   Interestingly, many program directors (not all) aren't easy to reach. That speaks volumes to their integrity, doesn't it?

So, if you're in SW Florida and are:

An instructor/trainer who thinks they've got the goods - - I want to take your class or get a session with you.
Are you a program director who thinks their staff is all that - - show me.
Are you a facility owner truly serious about your client's fitness efficacy - - hire me as your director.

Could it be my next step is in creating my own facility. One that is committed to delivering all that I see missing in others? The snob in me says, "Hmmm..."

Stability Ball 101 - What You MUST Know

2011-08-01T10:39:00.522-05:00

So here I am in Ft. Myers, FL, gradually settling into our new home and community. I've begun to scout out fitness clubs & studios in the area to see which is the best match for me - - personally AND professionally.   I'll be blunt, so far, the options are limited and uninspired. I'll save elaboration for a post next week.

Today I'm on a rant with a mission to educate you. Because as Maya Angelou says, "When you know better, you do better".

For the second time, I was exposed to improper training and coaching using a stability ball. As a fitness professional and an individual who put my trust in the "expert" to guide me safely and efficiently based on my current skill and ability, I am furious.

First there was Mark, a group fitness instructor and, as I feared, personal trainer. Mark was leading a lower body conditioning class at a club that caters to a more mature adult demographic. The participants in this class are active, but not skilled in proper body alignment, form or technique. Mark directed the group to get a stability ball to use during the workout. I watched the men and women randomly take a ball from the rack without assessing it's inflation or diameter size appropriate for their height. This tells me they don't know any better. No fault of their own. This is mistake #1.    I compress each ball with my hand, trying to find one suitably inflated, there isn't one.   I ask Mark if there are others elsewhere in the gym because the ones here in the studio aren't sufficiently inflated. "None of them are", he remarks. And yet he proceeds to lead a class through a series of exercises using the balls anyway. Is he insane or just an idiot? That's mistake #2. I make three changes to the ball I'm using when Mark approaches me with a ball that IS properly inflated. I thank him and carry on with the advanced exercises he's directing us to do. Key word advanced, keep in mind this is not a skilled group; 90% of them are doing the exercises incorrectly or with improper technique, not to mention with a inappropriate prop. Mark has neglected to see their struggles, nor has he educated them on exercise progressions based on skill.   The simple walk before you run philosophy applies here. That's his 3rd mistake.

Next, is Bridgette, a group instructor (I don't know if she trains too), who is subbing a core strengthening class at a gym with a broader age demographic and skill range. First she announces that we'll be using the stability ball, no one hears her (except me - ha). Then, solely focused on those standing directly in front of her, she asks if we've used the ball for core work before. More than half the room shakes their head, "No." They weren't even sure where the stability balls were located. Bridgette points to a room around the corner from where we are but provides no additional information to the group of novice users how to select the right ball to use. Mistake #1.   I'm dismayed to discover the condition off the stability balls are just as awful as those from the previous club. Once again I'm challenged to find the right ball to use. The exercises Bridgette leads the class through are creative and challenging. But when she asked the group if they used the ball for core work before, and they said no, she didn't listen. Bridgette completely neglected to "teach" the exercises, let alone see if the participants even had the right size ball. It was shameful to see several men in this class, at least 6-feet tall, attempt abdominal crunches on a under-inflated, 45 cm size ball. That's blatantly wrong and mistake #2 for Bridgette.   Again the walk before you run progressions of the exercises Bridgette lead the class through were not offered. And just like Mark, this was mistake #3 for Bridgette.

That's my rant. On to my top 4 easy Stability Ball 101 tips:

Stability balls, just like people, come in different sizes. Always select a ball appropriate for your height (color, if any, will vary by manufacturer so don't rely on color) Start with these body height to ball size recommendations:

4' 10" and under - use a 45 cm ball
Between 4' 11" - 5' 4" - use a 55 cm ball
Between 5' 5" - 5' 11" - a 65 cm ball is ideal
If you're 6' or taller - go with a 75 cm

Have a seat. Checking the ball's firmness is the second part of confirming it's the right size for you. Try to sit on the ball in front of mirror to get the visual, especially if you're doing this alone.

Click for video tips

When seated directly on top of the ball, the shape of the ball should remain round. Remember, it's call a stability "ball", not a stability "egg". If the ball takes the shape of an egg, don't panic, it's not you; the ball is under-inflated.
Look at the line of your legs while seated on the ball. A proper 90-degree angle is what you want. It provides proper joint alignment and an effortlessly straight spine. And it's very comfortable to sit on. Channel your inner Goldilocks to find the one that's just right your you - - Hip to knee, straight line; knee to ankle, straight line. If your hips are higher than the knees, the ball is too big. Conversely, if your knees are higher than your hips, the ball is too small. An ill-fitted ball will cause unnecessary pressure on the joints.
Another firmness test is with palm compression. Press the ball of your hand palm into the stability ball. If the stability ball compresses less than 1-inch, it's well inflated. A deeper compression signals the ball is under-inflated and not suitable for safe, proper use.

Balance, Booty and Belly. A stability ball workout hits multiple muscles and exercise modalities simultaneously.

Balance. Always using your core stabilizing muscles to keep the ball steady and secure works to improve your balance. Whether your sitting or laying on the ball, using additional exercise props like weights or bands. Steady balance is key to your success and prevention of injury.
Booty. Simple, want a better one - use the ball for your gluteal & leg exercises. You'll work your muscles to maximum depth for maximum results. Well beyond the limited surface level.
Belly. More than just your belly, the overhang in front that constantly drives you crazy. We're really talking about your entire core region, basically the middle of the body, front and back sides. From the base of your rib cage to the top of your hip, the internal and external layers of your abodomen and obliques. Well executed exercises will hit the internal layers of this muscular region which for most is the hardest to get at but exactly where you want to condition.

Exercise progressions - - the essence of walk before you run. Novice to advanced user, there are progressive levels to every stability ball exercise designed to ensure you are working within your current level of strength and endurance. Common progressions include:

Using the wall as support to rest the ball against as you learn to balance on the ball.
Less leg support, increased level of difficulty. Examples include: planks performed by balancing on thighs, shins, shoe laces or toes - - four progressive levels of difficulty. Another is any seated upper body work; instead of keeping both feed on the ground, progression is found by crossing one leg over the other, increasing the difficulty of seated balance.
If you aren't being offered progressions (or modifications for that matter) request them, better yet, demand them. Scream, shout, stomp your feet, whatever it takes. It your personal safety at stake for heaven's sake.

Now you know better. Go out there size 'em up, try 'em on and do better. Powerfully.

Hey SMO, where U been?

2011-07-06T16:55:00.102-05:00

Yes, in this high-tech, 24/7 access time, it's professionally unimpressive when a business blog has gone dormant. So the well-fit blog took an unexpected 4-month hiatus. But we're back and inspired with fresh perspective, experiences and wisdom to share.

So, where U been? Exploring, creating and executing the next chapter of our personal lives. A journey that unquestionably has our personal well-being's interest at heart. Realizing that we are empty nesters, younger than most, but empty nesters all the the same. And like many others, watching our nest eggs shrink (not entirely by our own doing either). Understanding that times like this have a direct impact on our well-being. Time for serious reflection and action. Because times like this have a direct impact on our well-being, often negative.

In the course of 4 short months, we packed up, sold our stuff, our house and left the Windy City bound for SW Florida.

Thoughts for 2011 and the Rest of Your Life

2011-02-09T10:43:00.000-06:00

Here it is, the dog days of winter and in the Midwest we're enduring heavy snows of 20+ inches (our hearts are with you North-easterners) paired with plunging temperatures chilling us to the bone. This is the time of year I wonder of us see our 2011 promises to ourselves of getting better, faster, healthier, stronger, smarter, wealthier, etc. come to a stealth halt. As we anticipate spring's arrival and a re-start opportunity take this reflective timeout for a reality check on what really is important to you for 2011 and the rest of your life.

Ms. Regina Brett, 90, columnist with The Plain Dealer, Cleveland, Ohio puts it all in perspective with her 45 life lessons:

1. Life isn't fair, but it's still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone.

4. Your job won't take care of you when you are sick. Your friends and parents will. Stay in touch.

5. Pay off your credit cards every month.

6. You don't have to win every argument. Agree to disagree.

7. Cry with someone. It's more healing than crying alone.

8. It's OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won't screw up the present.

12. It's OK to let your children see you cry.

13. Don't compare your life to others. You have no idea what their journey is all about.

14. If a relationship has to be a secret, you shouldn't be in it.

15. Everything can change in the blink of an eye. But don't worry; God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn't useful, beautiful or joyful.

18. Whatever doesn't kill you really does make you stronger.

19. It's never too late to have a happy childhood. But the second one is up

to you and no one else

20. When it comes to going after what you love in life, don't take no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie. Don't save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don't wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words 'In five years, will

this matter?'

27. Always choose life.

28. Forgive everyone for everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don't take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because of anything you did or didn't do.

35. Don't audit life. Show up and make the most of it now.

36. Growing old beats the alternative -- dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw everyone else's, we'd grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come....

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn't tied with a bow, but it's still a gift.

Thank you Ms. Brett for sharing your wisdom. Her words are wonderful reminders of what's really matters. My personal favorites are 42 & 43. And as for 27, I'll change it to "Always choose choice," because we all have options.

Obvious to Obscure: Top 4 Reasons People Hire Personal Trainers

2010-11-01T08:59:00.193-05:00

credit: Lushpix Illustration

Occasionally someone asks me why people hire personal trainers. My immediate reply is to retort asking them, "Why do you think people hire personal trainers?"

Their response offer these obvious (and from this pro's perspective optimal), often multi-layered reasons:

Accountability. For many, working with a trainer is the only way individuals assure themselves of getting their exercise in. Even more, their best workout. The self-discipline to commit to this immensely valuable personal well-being time is often sidelined by other priorities. Left to their own devices, the workouts get skipped, but having to report to another person, or the added financial investment is just right motivation for them. If you relate here, cool. There's no shame in admitting it.

Challenge and Support. Okay, be real. You know darn well you likely workout better and/or harder when someone not related to you is requiring you to do so. Sometimes we hit a personal plateau that the added support of a trainer helps us overcome. Other times, we want to open our fitness horizons into a new area, as depicted in my Why So Shy? post, and need help making the transition or turning it up a notch. Then there are those of us who enjoy working with a personal trainer purely for fresh workout ideas they wouldn't think of on their own. It's all good and all beneficial. Go and do.

Then there's the underbelly of the less discussed, emotionally driven, often unrecognized obscurity behind why people hire personal trainers:

Luxury and Status. It may sound superficial and for some it truly is. Hiring a personal trainer just for the sake of creating an external persona to impress others (anyone who does this won't admit it to you, so don't ask). But for a high-level exec, or dare I say, celebrity, who's schedules are regulated by someone else, it becomes a genuine necessity. Particularly if an aspect of their net-worth/earning potential is tied to being in good physical shape.

Companionship and Personal Attention. The least talked about, and for me, the most heart wrenching motivation behind someone hiring a personal trainer. Not something anyone will openly admit to, because they usually don't recognize or understand why they're doing it, but it happens. As human beings we crave and yearn for one-to-one companionship. It's in our DNA. For some, it's missing. Maybe they're extremely shy, live an isolated life, have disconnected or neglectful personal relationships leaving them emotionally or physically starved for positive attention, encouragement, even affection, the only way they feel they can get is by paying someone to spend time with. I am in no way relating this to any kind of sexual relationship.

Whatever the motivation, I'm glad to see people engaged in their physical well-being. And for some, well, perhaps a shift to spend a little attention to their emotional well-being may also be useful.

Eight Signs It's Time For A New Trainer

2010-10-25T13:36:00.169-05:00

I recently met Julie, a lovely, smart, energetic attorney who's been working with a personal trainer for about a year now and during her newly discovered commitment to her personal health, fitness and well-being, has lost 40 lbs. Way to go Julie! She looks great, feels great and is seeing signs that a change is necessary - - with her trainer.

Lately her trainer is regularly suggesting Julie make changes to the days and/or times of her training sessions because, "they aren't working for her (the trainer)." No other explanation is offered. The light bulb over Julie's head is glowing increasing brighter - Julie's trainer isn't invested in her, the client. The trainer is invested in herself.

Anne, a wonderful new client of mine, has had some interesting experiences with trainers that have prompted her to make several changes in recent years. First, she's worked exclusively with male trainers in the past. One trainer was constantly on the make, hitting on Anne whenever the ideal opportunity presented itself during her training sessions. Another, berated her often, showing little compassion and too often sarcastically asking, "Is it that time of the month for you?" Fed up, she realized that for her, the change necessary was to work with a female instead, and reclaim the fun she lost in personal training. Personally, I'm thrilled and yes, it is indeed fun kicking her butt (wink-wink) three times a week.

Truth is, people sometimes hire personal trainers for very different reasons other than the added support to achieve their fitness goals. That's a hush-hush and on the q.t. kind of topic I'll address next week. For now, I offer you eight real signs it's time to change your trainer:

Follow through and follow-up. In a word - - integrity. If your trainer doesn't keep their word, be on time, make amends on mistakes, or check-in with you outside your training session, start shopping. You want someone who's committed to you as a client outside the 60-minute weekly session.
Self-focused. Like Julie's experience above, if your trainer is excessively putting their own needs or issues before those of you, their paying client, it's a sign of immaturity, lack of professionalism, or they're not fully vested in the business of personal training. Drama belongs on the stage and screen, not the training floor.
It's a part-time gig for them. If you're serious about your fitness and take the financial investment you're making into working privately with a trainer just as serious, work with someone who's fully invested in the business. Someone who's "temporarily" training until the next big thing comes along...well, expect that you'll be the first casualty when that happens.
Wandering eyes. Who or what your trainer is paying attention during your session should be YOU and only YOU. Particularly in a commercial gym environment, if your trainer spends as much if not more time, eying the room, or talking with others during your dedicated time, your investment is being wasted.
Tech attachment. Is your trainer checking email, tweeting, texting, or the like, while you grunt it out or blow out a knee on a leg press machine? That's just wrong. Seek someone who's really got your back, knees, etc.
Three B's: bully, belittle, berate. Enough of this insecure nonsense, there's simply no need for it. A trainer can be highly effective at getting the very best out of their client without ever resulting to the three b's. In this day and age, it's simply unacceptable.
Inappropriate behavior. Be it foul language or suggestive sexual behavior (even asking out a client during a session), is again unprofessional and in appropriate. Bottom line, trust your gut. If you feel uncomfortable, it's inappropriate and you should look to work with someone else.
Grown apart. The personal trainer - client relationship is a personally intimate one. Something like a marriage. There are good days, bad days and for some, they grow apart. Any number of reasons the trainer - client relationship can dim: peaks are reached, expectations or desires change, people change. It takes an evolved individual to see the signs and begin to make the change. Done well, it's healthy and everyone walks away happy.

Traci, is an example of initiating the No. 8 kind of change. She's done it twice in fact. First, when she became more comfortable and confident being in a gym and not a Skinny Minnie. She no longer needed the extra nurturing nature of her first trainer. Second, as she lost weight and began to grow increasingly confident, she made another change to team with a trainer who was going to continuously challenge her beyond what she thought she could do, in a compassionate, supportive, empowering way. Wise woman.

Unsure if it's time for you to work with a different trainer? Need help in how to facilitate that conversation with your current trainer. Drop me a note, I'm happy to help you sort it out.

Well-being Pioneers

2010-10-20T13:20:00.097-05:00

credit - Fotosearch

Role models are unique to each of us. We look up to different people for different things. One thing I know is, for women, when it comes to role models of personal well-being, fitness, health and vitality, we often see our peers as role models.

Women today are more proactive than ever in taking care of themselves. And for those of us in our 40's, 50's and 60's, traditional role models for well-being are few. By "traditional", I mean our mothers, aunts, grandmothers, etc. Women in our lives who, like us, have been proactive in taking care of their health through fitness, nutrition, and mind/body activities.

Don't get me wrong, my paternal grandmother is a wonderful role model. She's 92, a colon cancer survivor, diligently tends to her eye treatments to preserve her eye sight that has diminished from glaucoma. But in her early years, like the years I am now, she smoked, drank, was notoriously addicted to sweets, and when angry would give a truck driver a run for his money with her language. And let's face it, Gram's cooking, while 5-star comfort food, is far from health conscience. Her beloved mashed potatoes alone have 4 sticks of butter (yes 4) in them!

When my daughter experimented with vegetarianism during her high school years my grandmother blew a gasket at every holiday meal not knowing what or how to prepare food for her. But give my Grandmother a problem (other than food related) or a condition, and she's a Parana to combat the situation and come out on top. That's where she's a role model. As for proactively planning, preparing to head things off at the pass, well, it's not her forte. Nor was she educated to do so, except maybe to stock up on Comet when it's on sale.

My mother, well, that's something else. She too spent her early years smoking, drinking, marrying, and when she was a young 36 rallied to survive ovarian cancer. Sadly, she has also lived a life full of bitterness, anger and resentment - - a deteriorated personal well-being of another kind.

Friends, colleagues, coaches, even my own clients serve as inspiring role models to support my passion and commitment to being proactive in taking care of myself and helping others to do the same. Still, each of us from time to time can become confused, or uncertain how to navigate a new phase of life, health, or state of being that is unfamiliar to us from anything we've experienced before. Knowing that to do so in a holistic and realistic way is possible but takes time, knowledge, guidance and support.

We are each unique and what works for you may not be a fit for me and vice versa. Still, it's a starting point to explore. The physiological, hormonal, emotional, transitions we women experience from our 30's through our 60's can be mind blowing, since our foremothers weren't the most communicative or plugged in to their own selves.

image - Image State RM

So here we are relying on one another. That's cool and exactly what inspired me to create Well Fit Women Workshops. Topical, interactive, insightful, educational workshops specifically for us pioneering women. What's better, my partner in this endeavor, Alisa Levine, is a registered dietitian/nutritionist, who like me, really gets what we're dealing with and how confusing it can be.

Watch for us coming to a live workshop, teleseminar or webinar to you soon. In the meantime, check out our first live offerings happening in Chicago during November. Join us. http://www.wellfitwomenworkshop.eventbrite.com

Wk 20 WFP: Another Barre Fusion

2010-08-16T16:07:00.237-05:00

Part Spa, part fitness studio, Exhale Core Fusion was introduced to me quite a while ago by Amy, a friend who was a big enthusiast and encouraged me to check it out. Fast forward a year and a half, while meeting with lovely Lisa, the woman I'm mentoring, she mentions she often takes classes at Exhale Core Fusion.

Exhale Spa has locations in seven states and the British West Indies, all offering their trademarked Core Fusion classes. So what kept me?   The location - Oak & State Streets in the heart of Chicago's Gold Coast neighborhood and Exhale Spa's only Illinois location. Unfortunately I didn't have a trip to the BWI planned anytime soon.   I was curious to see how Exhale Core Fusion's basic class (which is what we took) would compare to The Bar Method, which I am already a big fan of. Each are based on principles of core conditioning, yoga, Pilates, and the Lotte Berk Method. Both boutique studios have also morphed their core class concept to integrate other exercise modalities into an expanded offering of inspired classes. Lisa uggested we take a class together sweetening the deal with a complimentary guest pass for me. That did the trick to make the trip worthwhile.

The Recap
We plan to meet at the spa to take a Tuesday, noon class. I opted to drive instead of taking the red line, parking was a nightmare, turnoff number one. The spa is on the second floor of the building and the staircase that leads you upstairs is very nice, peaceful and serene.

Upon reaching the lobby I see Lisa hasn't arrived yet. I'm warmly greeted and proceed to fill out my guest card at the high counter of the main desk that reminds me more of a hotel or bank than a spa. I have a seat and wait for Lisa. Then I start to take in the surroundings and notice that while sitting in the lobby of a spa, I'm not feeling any more relaxed.   The associates behind the counter are loud and gossipy. The sitting area is surrounded, I mean congested by over throwing retail merchandise. Shelves, tables, racks are everywhere, selling everything form lotions and potions to lululemon apparel, to the suite of Core Fusion DVDs to local artisans designs. There was just about anything and everything. Am I at a spa or at Macy's? It was too much. Zen was not present in the lobby.   To be fair, my exposure was limited to the lobby, locker room and class studio. I can not speak to what kind of energy vibe was offered in the spa's treatment rooms - I hope something substantialy different.

Lisa arrives, checks in and leads me to the locker room. Oye! This was one of the tightest locker rooms I've every been in. Thank goodness I was having a good balance day, because there is nowhere to sit to put on the required socks for class. I don't necessarily have a personal space issue, I do afterall practice Bikram yoga where personal space can sometimes mean less than 12-inches side by side, what I have a problem with is small spaces and people who don't know how to manage themselves in small spaces. Tripping and bumping into naked bodies and their excessive volume of personal "stuff" is not my idea of Zen. Again this is suppose to be a spa.

We gather into the only class studio and lay claim our spot on the floor and grab a mat and set of hand weights. Perky Nicole is out instructor. A cute brunette, who's petite in height and has a fuller athletic build than most whom I've seen teach these barre classes. Curvy girls will feel comfortable in her presence. We're all women, most in their 30's. Some minor variances to posture and exercise names, but for me, this was bascially the same as The Bar Method, with just two major differences, a wood floor (Bar Method studios are carpeted) and no mirrors. What? No mirrors? This perplexes and disappoints me immensely.    I have an inquiry to Core Fusion about the philosophy behind the no mirror approach - - no response yet.

Nicole did an excellent job of leading us through the 60-minutes class, she roams around the room and offer hands-on assistance with positions though it's impossible for her to reach everyone all the time, so any unfamiliarity with the lingo and the absence of a mirror often left me feeling lost, confused and not working at my optimal.

The Review
Pros

Challenging full-body sculpting workout.
Expect spikes to your heart rate making this an interval class too.
The studio is clean, spacious and well organized
Excellent audio system including music selections
Complimentary water is provided
Locations in many states: NY, TX, CA, IL, MA, FL, GA (w/more planned) & BWI
For self-conscience curvy girls - - take Nicole's class. You'll be inspired, not intimidated.
Unlike Bar Method - the class schedule is abundant. There is some format of a class available nearly every hour from 6:30 am - 8:30 pm.
If you're not from the area, plan a self-care excursion that includes a treatment (or two) and a class to make it worthwhile.

Cons

The lone IL location, hardly convenient unless you live/work in the Gold Coast and/or surrounding neighborhoods.
Cost - price is $20/class. This is the standard going rate for drop-ins at almost any studio. The packages will add up. Did we mention parking?
No mirrors in the studio. Makes learning exercises more challenging when you are at the bar, facing a blank wall and the instructor is behind you.
DVDs - don't waste your money. Set your DVR instead and record Core Fusion on FitTV. Or just see it on YouTube.
More on video - not for the novice. The intensity of these exercises, technique and effectiveness are best first learned in a live class. Also, I find the videos too dark to see the subtleties and detail of most of the small moves.
The wood floors of the studio make purchasing the nubby specialty socks a required purchase. You'll slip around too much in regular socks.

Thank you Lisa, I don't think I would have gone without you. My preference is The Bar Method.

Wk 19 WFP: Going Neanderthal

2010-08-09T16:09:00.269-05:00

From Parkour to Caveman, I'm unclear what exactly the fascination is, let alone the desire, to workout like a Neanderthal or Cro-Magnan. Yet there I was, taking the Caveman Workout class at I.D. Gym for the well-fit project. I'll give I.D. Gym credit for creativity, though like their treadmill class, this one left didn't leave pounding my chest (why would I want to?) with excitement.

The Recap
The Caveman Workout is 45-minutes and currently offered twice a week. And while it is described as an interval workout, I would consider it more as a circuit training workout. The room is set-up with six stations that include: cones, a keg barrel (in case your thirsty), a heavy tug-o-war rope, access to the rear stair well, a semi-truck tire with companion sledge hammer, and seven foot long pvc pipe.

It was tough to get a vibe on just how well attended this class typically is. At my first attempt to take the class it was cancelled because I was the only one who showed. Second try, there were two of us, both women. I was the first-timer. Our instructor is George, also a staff trainer, who is obviously in great shape, incredibly good looking with olive skin and short dark hair, and...sorry George, over fragranced. I think the bottle spilled on him.

George walks us through each station offering very little instruction on exactly what to do, his approach was more or less suggestions of options, encouraging us to do what we want. Eyebrow raise number one, "If I wanted to make up my own stuff, I would be in the weight room, not in a group class. Besides, what the heck am I going to do with a seven foot pvc pipe?" Did I mention the pipe is also five inches in diameter, was sealed on each end and had water in it?

George leads us through a brief warm up the directs us to pick a station to start with and follow the flow (as noted above). I pick the cones. Ready, set, go! For 90-seconds I jog forward, backward, around and inbetween the neon orange cones, creating my own Fred Flintstone style driving range.

George counts down the final 10-seconds, "CHANGE!" We have a 10-second transition break between stations, and I belly up to the beer keg that's lying on it's side. While a cold brew might have tasted refreshing, the keg is empty and I climb across it to do planks and push ups, keeping my shins on the barrel. Well, there's not a lot of cushioning on my shins nor on the barrel, so this isn't so pleasant on the comfort front. I couldn't help wonder if I'd end up with a pressure bruise. Thankfully no.

"CHANGE!" One look at the heavy rope and I'm convinced my hands are too small to hold onto the rope sufficiently enough to navigate the ends of the rope to any physical benefit. The rope is folded in half and wrapped around a pillar. Our mission is to grab each end of the rope and begin a flip, twist, lasso, battle that is a total assault on the upper body. No muscle is left unaffected. I hated it and loved it. So much I introduced a version in my weekly interval challenge class.

"CHANGE!" To the stairwell for a 90-second round going up and down the narrow, enclosed staircase. Oh, and by the way, take a tire with you to carry. It's about the size for a compact car. Not heavy, just clumsy and anti-glam. Then again, there's nothing glamorous in this class. My second round down the stair's inspires the thought, "I wonder if the emergency door exit here is alarm sensitive, could I make a quiet escape?" Ten, nine, eight...

"CHANGE!" Now for something we hope you'll really like (for you Rocky and Bullwinkle fans), it's pvc pipe time. The pipe is every light weight, awkward and unbalanced due to the water flow inside. I pick up the pipe rest it across my collar bone and hold it in place with my arms crossed over my chest. The challenge is to keep it balanced, parallel with the floor. Once there, I start a series of lunges and squats. More fun ensues while I try not to fall over and keep the pipe balanced. A fresh spin on balance training. This one was fun too.

"CHANGE!" I wanna be your Sledgehammer - - not.   A giant semi-truck tire is laying on the floor, the objective, pick up the 15 or 20 lb sledgehammer and have at it. Are you kidding me? I take the 15 lb. size, lift if up, barely, over my head and thump. Just that fast is makes a soft landing bounce on the tire.   I battled it out - and lost every attempt. I can swing a bat like and throw a ball with solid athletic form, but a sledgehammer? I'm all girl. Sorry Peter Gabriel. That's a-ok with me too. It was pure entertainment, I laughed the whole way through this circuit.

We make two rotations through the circuit and it's time to wrap up. Thank goodness. My workout felt uneven and uncomfortably autonomous for some of the challenges set before us.   George kept time and participated in the workout - we really needed him to be teaching technique and watching us, to help maintain form and offer fresh ideas what to do at each station instead. I know my sledgehammer encounter would have benefited from some supervision and coaching. He had, afterall, already worked out twice earlier in the day.

The Review
Pros

Some elements were unique, inventive, even fun.
Skilled individuals with strong aptitude for form and technique can definitely get a good workout in.
Less experienced people will over time with proper instruction/guidance.
Grunting is optional.
Guys will dig it. Brave, unflappable women might too.
You may be inspired to go out and build a house when you're done, or perhaps demolish one. www.habitat.org

Cons

The trainer/instructor is everything here. And unfortunately, ours wasn't.
You can't be left to your own devices entirely. There are too many opportunities for strain or injury for some less skilled or knowledgeable in body mechanics.
No beer in the keg (also a pro, I don't drink beer).

The recurring theme unfortunately with many of the classes I'm taking with this project, is the quality of the instructors. Group Fitness instructors aren't teaching anymore, skill and technique aren't even factors in many instances. That undermines the effectiveness of the program and puts a room full of people at risk which bothers me alot. It troubles me even more if the supposed pro is also a personal trainer. It should bother you too.

Let's get back to teaching people to fish, that's evolution, the real Caveman way.

Wk 18 WFP: Conditioned to Ward off Zombies

2010-08-02T15:38:00.224-05:00

By George, I've got it! The solution to our nation's childhood obesity epidemic. That's right, I've got it. It's Parkour (par-core) and should be implemented in every elementary and middle school p.e. program pronto.

Parkour (par-core) training is best described as the original functional training. The creation of Parkour is widely accredited to two French men, Georges Hebert and David Belle. They adapted French military obstacle course training into modern day parkour, also known as the "Natural Method." Someone who practice parkour are commonly referred to as a "traceur" (men) or "traceuse" (women).

Some, like the creators of Zombie Fit, based in St. Charles, IL, philosophize parkour as training and conditioning the way our primate ancestors (for fans of Darwinism) moved and reacted to physcial situations, while also conditintioning ourselves to survive the apocalypse. Well, I don't know about that. But I do know, precision, focus, efficiency is the primary spirit in which parkour training exists. I also know, I prefer my zombies in a tall glass with lots of ice. And the fact that my parkour experience wouldn't have been the same had it not been for the courage of my old pal and former colleague Tisha Howicz joining me.

The Recap

I had heard about parkour, hadn't looked into it and then caught a segment on Chicago's WGN TV morning news. Without hesitation, my road trip went into planning by getting in touch with Tisha who lives in nearby South Elgin. We haven't seen each other in about 9 years (something about those far west suburbs too often hinders great friendships) but kept in touch via holiday cards (she's not a social media hound).

My hope was to make a stop to visit Tisha on my westward journey. Even better, Tisha knew the area well, particularly Excel Gynmastics where Zombie Fit classes are regularly taught and expressed interest in joining me. Perfect!

So there we are, a couple of old friends, arriving at the gymnastics studio where we see a bunch of young, late teen-age boys bouncing and flying around on a trampoline. Our instant observance, we're again the oldest of the bunch - - shocking. That doesn't hold us back. We're greeted by Rich Gatz, one of Zombie Fit's founders, lawyer by day, parkour junky by night and weekend. He's about 32 and previously served in the military. Rich is enthusiastic, personable, and very, very patient and kind to us old gals. "This will be easy for you, you're already in good shape, " he remarks while Tisha and I watch the gathering crew begin to jump, leap, vault, fly, and roll over padded boulders, balance beams, etc. We look and each other, turn to Rich and begin to laugh, no giggle, just straight out laugh. There's no f#@%& way we're going to pull any of this off.

We begin with a warm-up including a free run around the well padded gym, dodging balance beams, parallel bars and trying not to trip on multi-levels of pads, followed by a series leg squats, and high kicks. Next we do some core strengthening and balance work on the floor that consists of quadrupedal movements. So what's a quadrupedal movement? Simply put, your moving around on all fours (hands & feet). The basic quadrupedal movement I akin to moving like a leopard in the jungle. It's far more difficult than it looks, believe me. The core work is fantastic. The gallop quadrupedal movement, well, that's pure primate in action, and a little more awkward to get the hang of.

From there we proceed with leaps and jumps onto and off of a 36" high padded cube. For this, we got alot of coaching on the specific technique of making the plyometric leap to the top of the cube and the intended squatted landing we make when jumping off. The squat landing then leads to a drop and roll movement, which we practiced separately. The squat landing is not the typically squat we in the fitness biz are accustom to. It's a full primate squat, just like we see our hairy zoo friends do.

Tisha and I are in awe of the youngsters, a group of about 15, five (including us) are women. Clearly this a male dominated activity, but those girls are impressive. Admittedly we spend much of the class watching in amazement of their agility.

The final segment to the evening was a timed circuit that included a free run, push ups, quadrupedal movement and burpees. Three full rotations as fast as you can. By then we were spent, noticed it was 9:15 p.m. and called it a night.

Catch a glimpse of parkour in action (no, not me):
Women of parkour (excellent descriptives)

Rich Gatz of Zombie Fit talks about parkour
Parkour master creator David Belle in action

The Review
Pros

Simply put, this is one kick-butt workout, once you get the hang of it.
Reclaim your youth, moving like you did when you were a kid.
Perfect if you're changing careers to become a stunt actor/actress.
Boredom will never present itself; you're constantly moving.
Ah, to be as agile as an orangutan, or a 15 year old - - you pick.
Skate/snowboarders should be checking it out.
Parkour conditioning belongs in EVERY elementary & middle school P.E. program. Seriously.
Good coaches won't have you do more than your capable of.

Cons

Intended for the injury free, do not attempt if you have ANY physical limitations
You may not become the next big action hero, though I bet Mark Burnett has a reality show in the works you can audition for.
If you're over 30, expect to be the oldest of the bunch.
Technique to some of the moves goes against what standard fitness technique often suggests, expect some confusion to reprogram your brain and body.
Male dominated (that's the con), girls are always welcome and hold their own quite well.
A subculture like presence, you have to do a lot of digging to get good information, definitions, exercise explantions, etc.

Thanks to my pal Tisha for being adventurous with me. And thanks to the guys at Zombie Fit, Rich, Jeff, and Jesse, you made us feel welcome and we're grateful for your attentive teaching.
So, the essence of Zombie Fit and Parkour training is this: developing the body (and mind) to be able to lift and throw heavy things, run fast and for long distances, and be able to physically navigate obstacles and urban environments in a highly efficient manner.

I say bring it on...to our youth. For I'm convinced the key to claiming victory over our nation's childhood obesity issue is to get our kids off their butts, away from the computer, tv, refrigerator, and cell phone and into high octane physical action so they can become their own action hero.

The Fundamentals of Practice Transcend

2010-05-12T11:18:00.003-05:00

Whether adapting to a change in our nutritional palate (a little fancy speak for "diet"), implementing meditative techniques to alleviate the stress in our lives, or learning to synchronize swim as a source of exercise, it all takes practice. And a little goes a long way, everyday.

The journey toward personal wellness, and by personal wellness I mean your desired state of well-being that includes: energy, fitness, health, nutrition, stress and weight, that is in harmony and something you love is a daily practice.

The fundamentals of practice transcend wellness, as beautifully articulated by the fab-ola, Barbara Govednik, on her Being Well Said blog. She draws distinct parallels between her practices as a talented writer (my words) and my crazy (her words) Bikram yoga challenge.

Be it acclimating, learning, or mastering, practice makes it so. And the fundamentals transcend whatever we're up to in our lives.

Synchronized swimming anyone?

Within our Imagination

2010-05-05T10:15:00.002-05:00

We seldom realize the power our imagination has. We have the powerful capacity to envision and create scenarios and experiences as we desire them to be. Too often however, we aren't mindfully present to the creations unfolding before us - just as we imaged.

My monthly guest blog at Tiara, Exceptional Women's Coaching, reflects on the parallels of youthful pretending, use of imagination and the journey of being Mother-of-the-Bride.

May it resonate with you. I'd love to hear from you about your personal, unexpected envisioning occurrence.

Wk 17 WFP: A Rowing We Did Go

2010-05-03T10:35:00.301-05:00

I hold the same level of passion for spending any extended amount of time on a rowing machine as I do the treadmill. It's precisely what prohibited me from sampling a 60 minute indoor rowing class, but the rowing boot camp class offered at Rowfit Chicago, caught my eye. And when my husband, Boomer, told me he was up for going with me (to the early-bird 7 am class no less) - - well, how could I pass?

The Recap

Rowfit Chicago is a new indoor training studio that specializes in rowing, crossfit and triathlon training. Co-owner and trainer, Nell Shuttleworth opened the facility this past February with her husband, Eric Smies, also a certified rowing and triathlon trainer. The location is in a very nondescript part of Milwaukee Ave between Wicker Park & Goose Island.   So nondescript, that we actually drove past it our first time around the block.

In our touring of the neighborhood, scouting for parking (not easy), I was nervous we would be late for the start of class. One step in the studio at 7:03 am and we're the only ones there, with Nell greeting us. Nell is Australian and has a lovely accent that is subtle and inviting. I could listen to her all day, and pleaded for her to never loose it (she's been living in the U.S. for many years now). Other would-be rowing boot campers arrive shortly after us.   Rowfit has nine rowing machines available, positioned side by side. Participants for the morning total seven; three men, four women. Boomer takes immediate notice that he's the group elder (I admire his courage and revel that the elder is someone other than me for a change).

Nell corrals us to the rowers and as we begin with a warm-up row, she outlines for us on a small white board how the morning session will go. The walls of Rowfit are cluttered with white boards of various sizes with a variety of training program and timing records listed on them. Our morning boot camp was a blend of interval and circuit conditioning. We spent 5 minutes on the rower with strokes per minute intervals that increased at the 2nd, 4th and 5th minutes. From there we hit the mats for a circuit series that included sculling crunches, back extensions and burpees - timed at 45-seconds each.   The mission was to complete five rotations within the hour. Ready, set, go.

Nell was encouraging, helpful and had a keen eye (particularly on us newbies). She did a wonderful job coaching us on technique and positioning. The power of rowing comes primarily from the legs/glutes, core is secondary, arms/back tertiary. Mastering, even just adapting to the posture movement took me a little while to get the hang of. Like too many folks, my back and arms wanted to be the default lead - not so.    As we moved to the floor circuits, Nell emphasized doing as many reps of each move the best we could; quality instead of quantity. I respect and follow that same philosophy. Her eye wandered a bit more during the floor series, as she stepped away from the group more than once to hit the computer.

Now, I kicked the back extensions and the sculling crunches no problemo. Burpees however, suck. They do kick your butt and that says something. But they still suck. Boomer had his share of challenges, a self-imposed pressure of keeping up with the youngsters.

Midway through row segment of the third circuit, I was very present to my exertion level. I felt physically challenged, yet was focused on the workout and maintaining a calm, easy breathe pattern. That's when it occurred to me, I had subconsciously integrated the Bikram yoga breathing pattern of a closed mouth breath which provides access to a calming, centered, meditative focus on the workout which allows you to get through sans the drama of freaking out. Blew my mind. I couldn't wait to share the experience with my yoga teach a few hours later. My breath continued to be my savior -- from those damn burpess at least.

Though class started a few minutes late, Nell wrapped it up right on time. We finished all 5 rotations, our stretch was cut short. I wasn't concerned; I had two more opportunities coming in the day to get more stretching in.

The Review
Pros

A physically challenging workout, that keeps you moving. No time to get bored. Circuits were well-paced. Great pairing of strength and endurance.
Excellent alternative if you're like me, and the idea of extended periods of time on one piece of equipment dulls all your senses.
Check out a full row class if you're into it or want to hone your technique/skill/endurance
Eye of the trainer to watch your technique and help you adjust your form for optimal performance - - priceless.
Back extensions - most of us aren't strengthening our back enough.
Sculling crunches - bring me my six-pack please.
Burpees. Good or evil. Is there anyone out there who flat out "loves" doing them? Or do we "love" what they do for our body? Money on the later.
Early morning class at 7:00 am.
Comp classes are offered to first time visitors.

Cons

Burpees (see above)
Eye of the trainer. We had Nell's full attention while we were rowing, but her eye wandered when we did our floor work. I hope it wasn't email she was checking on the computer.
Parking. If you're in the area and are on foot or bike - no worries. By car, allow time to scout a spot. And watch those restriction signs closely. Someone in our early class got a parking ticket because it was street cleaning day, though the sign couldn't be read because of graffiti.

I enjoyed this class alot and would go again if it were closer or the parking was better. I learned how to be a better rower (indoors anyway), something that I can pass on to my clients. And have enjoyed sharing the burpee love more often in both my group classes and in client sessions. Thanks for the inspiration Nell.

The Rowfit studio is rough, in the sense that it's not a fancy, high-glam place. You go there to train. I think the owners are also still finding their way and putting their own thumb print on the facility. The floor was too gritty for my liking. I liked Nell alot (not just her accent), appreciated her coaching, and after running into her again recently at a Step Up Women's Network event, have a higher level a respect for her. She's juggling running her new studio while holding another full time position in the financial services field. I wish her and her husband success in their endeavor. It's not easy.

Upcoming recaps:
Akemi Fitness Method
Zombie Fit
Caveman workout

Next adventures:
Kundalini Yoga
Stroller Strides

Wk 16 WFP: Taking to the Treadmill

2010-04-26T10:05:00.211-05:00

This is the perfect illustration of exactly how I feel about treadmills. Correction. Treadmills, eliptical trainers, stationary bikes, and stair climbers. My use for them is passionately limited to the 5-10 minute warm up, or as a complimentary companion to a circuit workout. Anything beyond that, well, it's hamster-in-wheel to me. A seemingly endless trail of a 45-60 minute cardio workout bores me to my core.

I'd recently been intrigued by the number of treadmill related "classes" I've been seeing on schedules at several clubs/gyms I've visited for the Well Fit Project. So when I returned to i.d. gym for another round of Fly Yoga, I stuck around to try their Treadmill Boot Camp class.

The Recap
Treadmill Boot Camp was lead by personal trainer, Jack, who might have garnered more credibility with me if he wasn't leaning up against the wall chomping on his gum much of the time for the 45-minute training session. The loud, somewhat crude banter going on between Jack and several of the women taking class was tacky. The set up for the class was just as distracting.

The gym has one row of about nine treadmills, all of which are reserved for the boot camp class. Problem is, the treadmills are located in the heart of the training floor, which includes all the disruption, noise, conversations, distractions, of all goings on around you. That included several people wanting to use the treadmills during our class. It was clumsy to say the least.

It takes a few minutes for Jack to take charge of the session and calm down the chatty participants (an example of his inexperience leading a group class), and focus on the workout at hand. He has us warm-up with a 3 minute moderate jog at a zero incline. For the next 9 minutes, we're instructed to increase speed at varying m.p.h. increments, gradually adjusting the incline level of the treadmill along the way.

Next, we break from the treadmill and move to a congested area on the floor where Jack has laid out mats for us to do push-ups and planks. He struggles to keep the chatties focused. I land on a mat snuggled up to a trash can - gross. Jack's keeping time for the segment, but pays absolutely no attention to anyone's form or technique, of which for the majority, is abysmal. I deliver quality full planks and modified push-ups (it was after all, my 3rd workout of the morning) never escaping my mind's curiosity, "What the heck kind of class is this?"

Back for another round of treadmill jogging, same as the first round. That's when the hamster-in-wheel feeling hit me. This I can do on my own. So can anyone else for that matter, there's nothing innovative happening here. "Is this all we're going to do? Jog?" Apparently.

The second round on the mats included more core work and some lunges. Again, nothing inspiring, innovative and certainly not detail attentive. "Are we done yet?" A sufficient cool down and stretch wrapped up the class on-time. Again, nothing monumental happening.

I grab my water bottle, make a quick shoe change and with a Road Runner bolt I'm out the door.

The Review
Pros

With a skilled group instructor, creative choreography and class formatting that includes working on the treadmill in directions other that forward (ie, backward or sideways) would make for a fun, challenging treadmill boot camp. This class didn't have it.
If you're new to training on a treadmill, and seek a little variety beyond the preprogrammed intervals built into the computer, or are unfamiliar with a basic boot camp format, this class can serve as your entree.
At 4.5 m.p.h. and an incline level of 13, our max of the day, my heart rate was well within healthy cardio training zone.
This format can work best in a private training studio, not a large scale, hustle bustle gym.

Cons

Quality of instruction was disappointing. Technique, modification, enhancement suggestions weren't offered. Who needs to take a class?
Jack never had the group check their heart rates; let alone any mention of exertion levels.
The repetitive forward movement wasn't balanced by working the dominant muscles in an alternate way.
Push-ups, lunges & planks - - pretty routine and uninspired. I wouldn't be wowed to hire Jack as my personal trainer, unless of course I just wanted to look at him for an hour. Sadly I think that's what the chatty patrol's m.o. was in taking the class.
Limited floor space for circuit work. For heaven's sake, keep the trash cans out of the way please.
Participants ignoring the instructor and yapping it up in such close quarters is a turn off and a distraction to those who are focusing on their workout, not the cutie-pie trainer.
Not all personal trainers can teach a group class. The ones I know who can have been certified to do so. The same can be said for so-called "group personal training". But beware, just because they're certified, doesn't mean they're skilled at it, it just means they passed the written test.

I'll be curious to read your experiences in a treadmill class that was superior to what I encountered, offering something more creative, unique, and well-structured than this one. I just might be inspired to give the concept a second try in attempt to transform my hamster-in-wheel attitude.

Sand Gets Everywhere

2010-04-07T10:42:00.040-05:00

No wonder I don't like the sand. Sand infiltrates its way into everything, if you let it, causing a big mess and plenty of unpleasantness. In my monthly guest blog entry today for Tiara, Exceptional Women's Coaching, I share a valuable lesson that I connect with everyday which keeps me focused on the big picture I have for my life and well-being.

I hope you link over to read Our Minutiae is in the Sand and leave your comments. Perhaps you too will relate how sand can be the pesky inhibitor that prevents us from enjoying the satisfaction, peace, joy or abundance we're constantly striving for within our bodies and our lives.

Until next time...
Be well, fit & fabulous.

Wk 15 WFP: Going Aerial in a Blue Cocoon

2010-04-05T08:07:00.359-05:00

Here it is. The most unique class I've taken to date for the Well Fit Project: Fly Yoga.

Fly Yoga (also referred as Aerial or Anti-gravity Yoga) is an astonishing fusion of inversion postures and fitness modalities including: acrobatic art, yoga asanas, pilates, and traditional strength conditioning exercises. Each exercise or pose is performed with the assistance of a suspension hammock anchored to the ceiling that acts as a swing or soft trapeze allowing the body greater depth of posture, position, and possibility.

The Recap

This class came to me by way of a few peep recommendations, several who were bummed they couldn't join me the day I went. I suspect they'll follow suit after reading this or seeing my silly self in the images below. Nonetheless, my pal peep companion for belly dance, Amy, enthusiastically embraced the challenge with me. We had been fearlessly looking forward to trying out this class, feeling both curious and courageous.

Fly Yoga class is held at i.d.gym, in Lincoln Park, Chicago. Reservations are required, and the class schedule has recently expanded to offer four Fly Yoga classes per week. The class is 60 minutes and maxed at 24 participants. The Saturday we attended, class was at capacity, all female, except for our instructor, Brent Holten. I was happy to see at least one woman participant appeared to be older than moi. It's about time.

Amy and I spot and quickly snatch two hammock stations next to each other at the front of the room. Perfect. Before class begins, Brent walks around customizing the position of each hammock to each participant, ensuring the base is aligned at the users hip level. He then surveys the group to see who is a Fly rookie. About half the class was brand new, the remaining had just a few sessions of experience. He begins an orientation to what he calls the blue cocoon and the fun and challenge we're about to experience. He explains how the silks are mounted in the ceiling using mountain climbing gear which is structurally designed to support up to 1,000 suspended pounds. I'm thinking, "Hmm, so theoretically, me, Amy and two others here could climb into one blue cocoon together and we'd be perfectly supported. Interesting. That's some zen fort."

Back to reality and listening to Brent. He begins to walk us through our first pose, an inversion downward facing dog. An inversion pose involves any pose that places the feet above the head. It is believed within Ayurveda philosophy that inversions are beneficial because many of the bodies' impurities live in the lower abdomen. By being upside down, with support of slow deep breath practices, these impurities can be burned away. A less esoteric benefit of inversions is improved circulation. Popular, traditional inversion poses like head or shoulder stands require substantial neck and back strength, which for some, can take years to perfect. What's fascinating about Fly Yoga is how the blue cocoon actually makes inversions easier while no less beneficial. The secret, as I quickly realized, is trust. Trust the process. Trust the instructor. Trust the hammock. Trust yourself.

Brent is an excellent instructor. He broke down each pose, step-by-step, provided a visual demonstration, encouraging us to only take the positions as far as we felt confident. He had a keen eye for those who were quick learners, inviting us to explore more. For me, some poses were home runs, others, a base hit. No matter, each pose kept me wanting to explore how much more I was capable of doing. I got "caught" in my hammock just once, because I couldn't remember how to descend out of an inversion posture, but never feared I would injure myself.

Inversions were just a portion of the class, we spent time pulling ourselves up off the floor to a suspended seated straddle and doing twirling spins similar to what I practiced in pole dancing. The "a-ha" move for me was the suspended leg plank. Planks as some of you know, are my absolute favorite exercise. Whether on hands or elbows, every muscle is utilized in plank exercises, primary emphasis is on your core. But the Fly Yoga version of plank literally rocked my core. With one ankle nestled and anchored in the hammock, the other foot on the floor, we bend from the waist, reach down and place our hands on the floor. From there we walk our hands our in front us until the foot on the floor is no longer able to touch the floor, both feet are now "floating" in air. Brent then directs us to lift the suspended let up to meet the anchored leg. The demand and challenge to my core, gluteal and hamstring strength to accomplish the move was unlike any strength work I've done it a long time. I loved it.

Amy and I checked in with one another from time to time, mostly while we swung or twirled toward one another. She was impressively skilled. Amy is quite fit, but more impressively, this was her first introduction to anything "yoga-esque." I admire her chutpah to take it on, trying poses like Warrior I when she didn't have the slightest clue what Warrior I was. We couldn't help but feel like a couple of young school girls out on the playground, particularly when we giggled at each other while hanging upside down. Amy is just as cute and lively upside down as she is right side up (that's her to the right).

Brent lead us through a meditative cool down while we were each horizontally encased in our blue cocoon. The subtle sway of the hammock was very relaxing and helped us temporarily escape the rainy weather awaiting us outdoors.

The Review

Pros

Suitable and welcoming for adults of every fitness level. Just bring your youthful, playground self.
No prior yoga experience is required. Just ask Amy.
An acrobatic background isn't necessary either. I'm your testament to that.
You can explore and experience increased range and depth of strength and flexibility you might otherwise have difficulty with. Wouldn't it be nice to stretch and open up the body without all that discomfort from those pesky tight areas. Done.
Add an exciting new dimension to your regimen. There's nothing to be afraid of.
Seasoned yogis can perform advanced inversions without compression of the back or neck.
Dynamite upper body and core strength challenge.
Opportunity to increase body awareness and increase agility. This is the essence of injury prevention.
Decompress tight joints, relieving pressure while aligning the vertebrae of the spine without strain.
It's just plain fun and cool to do.

Cons

Frankly, I can't find any. Okay, here's a couple:
It may be hard to find a comparable class in your area. Make the trip to it experience at least once.
The yoga mats are icky. As most general population mats are in every club. Bring your own. My bad - I didn't think about that ahead of time (so I left my socks on).
If you're a germ-a-phob, the idea of the hammock might gross you out. Rest assured, they're washed weekly and dis-infected after each class. But if you're using those icky mats, you've got no issue here.

Fly Yoga was shear exhilaration accompanied by ample physical challenge. It left my core and upper body sore the next day - something I hadn't yet experienced in any Well Fit Project class. I can't wait to go back. Who's with me?

Wk 14 WFP: Extreme Home Workouts Are Plain Insane

2010-03-30T11:46:00.145-05:00

I hadn't seen my friend Alison Miller in a few months when she eagerly pulled me aside at a Tiara workshop to tell me about the crazy workout dvd she and her husband just bought. At the time, she couldn't remember the name but as she described it, I knew it was the latest extreme program I had recently seen on TV: Insanity.

"You have to come over and try it with me sometime, and tell me what you think," Alison suggested. Ah, an outreach for the Well Fit Project, trying a home workout program. Quite a challenge because I'm so NOT a fan of home workout programs. How could I resist? Keep an open mind and give it a try. Exactly what I did when we made our date for some Insanity.

The Recap
I arrived at Alison's home on a sunny Thursday afternoon, immediately setting a low expectation with her that I already had two vigorous workouts under my belt for the day and wasn't sure how much juice I had available to carry me through the 40 minute workout. Turns out, I didn't need that much. Just trying to figure out the movements and how to execute them properly had me spending most of the time standing in a state of perplexity, or making flailing attempts through various actions on the second dvd of a set of 10 just to keep up. Injury in the making was a constant thought. And acclimating to Insanity on-screen trainer's, Shaun T, Jersey shore accent was an equal part of the challenge and not all that inspiring. I'm certain I heard more than one mispronunciation.

Alison herself is very fit. She runs regularly, enjoys working out and is passionate for sustaining a healthy, strong body. When she disclosed that she's been working on the same DVD for 30 days, I knew something was up. We got through the 40 minute session, enjoying the time together, not necessarily the workout. What I suspected was what I got.

The Review
Pros

No equipment necessary. Unlike the similar whacked out "as seen on TV" workout, P90X, that require alot of equipment/accessories. With Insanity, you are the only required equipment. Strength, cardio, endurance leveraging just your own body weight is very effective. So long as you know how to do it properly.
If you're an elite athlete, in your late teens to mid-thirties and very self-disciplined, you'll likely adapt, perhaps even enjoy the program.
Insanity does a good job of emphasizing the intensity of the workout on each DVD, and noting it's suitability for people with health, physical, medical issues. Whether the purchasing public pays attention to the warnings is another thing. Think surgeon general warnings on the smokes.

Cons

Watch the TV commercial closely - - how many 40-somethings and older do you see? Exactly.
The sell pitch of a transformed body in 60 days is definitely marketing hype. Alison spending 30 days on just the 2nd dvd is a great example. With proper diet, exercise that consistently has you working up to 85% of capacity along with personal persistance, most everyone can transform their body in 60 days - without Insanity.
The dvds are difficult to follow and lack guidance, coaching on form, technique and injury prevention. Just getting the hang of it takes time; the instructions on the dvds are fired off at such a rapid pace you'll be spending a lot of time in playback mode. Education, posture and alignment breakdown to perform the moves efficiently wasn't present on dvd two.

Bottom line, my opinion and philosophy around this and other like home fitness programs didn't change. Extreme home workouts are plain insane (as are most home workouts).

Coming Soon:

Treadmill Boot Camp
Rowfit
ZombieFit
Caveman Workout
Kundalini Yoga
Stroller Strides

Flax On!

2010-03-24T09:41:00.207-05:00

As National Nutrition Month winds down, we're showcasing what many consider a wonder food: Flaxseed.

Flaxseed is easy to include in your regular diet, optimal use is 1 tablespoon of ground flaxseed per day for adults. The benefits of flaxseed continue to expand.

But first, just what is flaxseed?
Flaxseed is an oil seed of the Flax plant; a tall, annual plan native to the region spanning eastern Mediterranean to India. Seeds come in two varieties, brown or golden, each containing similar nutritional benefits. And in recent years grown in popularity due to it's numerous health benefits.

Flaxseed is uber good for you.
Studies continue to support that people who regularly incorporate flaxseed in their diets do their bodies a wonderful service in defending the body against heart disease, high cholesterol, and high blood pressure. Regular consumption also supports a healthy digestive system and helps to lower blood triglycerides.

Flaxseed is a rich source of omega 3 fatty acids, similar to levels found in fish, like salmon. Flaxseed is also a great alternative if you're not much of a fish eater or, like me, cannot digest fish oil supplements. The Institute of Medicine suggests 1.1 to 1.6 grams per day of omega 3 fatty acids. One tablespoon of flaxseed contains 1.6 grams. That's easy.
Flaxseed is your partner for both soluable and insoluable fiber making it an ideal resource to improve and support digestive health. Studies suggest flaxseed in oil form helps those with Crohn's disease and colitis by healing the inner lining of inflammed intestines.
Flaxseed contains phytochemical lignans, a type of phytoestrogen or antioxidant known for fighting disease. Research further suggest that the lignans found in flaxseed provide some cancer inhibitor properties. Particularly toward breast, colon, and prostate cancers, which can be achieved by interfering with the growth and spread of tumorous cells and by blocking enzymes that are involved in hormone metabolism.

Where to get flaxseed.
Today, flaxseed shows up often in processed, packaged food on your grocer's shelves, in minimal quantities. Baked items may also contain flaxseed. Best option, is purchasing flaxseed in bulk so you have it on hand. It's easy to find at most grocery, health food or select specialty food stores.

How to use Flaxseed.

Flaxseed should be ground in order for your body to utilize the omega 3 fatty acids within. Add to cereal, yogurt, salads, baked goods, and hot dishes. Add flaxseed to warm cereals or hot dishes after cooking. You are able to grind whole flaxseed with a coffee grinder, blender, or mini food processor. Keep ground flaxseed refrigerated in a sealed container where it will holds its freshness for several months.
Flax oil can be used as part of a salad dressing or in recipes that call for oil. Flax oil contains the beneficial omega 3's, but no fiber.
Use flaxseed as a recipe substitute for fat and eggs. This is great for those on or are considering a vegan diet. Substitute 3 tablespoons ground flax for 1 tablespoon butter, shortening, or vegetable oil. To use flax in place of eggs, mix 1 tablespoon ground flax with 3 tablespoons water and let mixture set until gel like (1-2 minutes). Use mixture in place of 1 egg. In baking, note the final product will have less volume and may taste gummier when flaxseed in used in place of fat or eggs.

Get your flax on! Buon Appetito!

Eating of the Green

2010-03-17T16:01:00.150-05:00

It's St. Patrick's Day, the one day of the year (okay, make that a week) when a green beer is the socially acceptable beverage of choice. I'll bet that's not exactly what nutrition enthusiasts had in mind when they conjured the month of March to be National Nutrition Month. But instead of wearing and drinking of the green today, let's consider some power-packed greens that deserve more frequent visits on our plates and in our bodies.

The Power of the Leafy Green
Nutritionists agree leafy green vegetables are one of the biggest bangs for your buck when it comes to vitamin, mineral, and health benefit content. The benefits abound as the list includes: low calorie, high in magnesium, low glycemic index, vitamin C, calcium, iron, etc. Demonstrating why regular daily consumption of leafy greens are paramount in our personal quests of weight management, prevention of cancer and heart disease, and overall good health.

The power-packed leafy green goes beyond, spinach, mesclun, and broccolli, our typical go toes. Here are several others tasty alternatives:

Arugula - has a peppery taste and is loaded with vitamin A, C, and calcium.
Bok Choy - member of the brassica family (cabbages/mustards) and one of the healthiest being rich in vitamin C, potassium, calcium, folate and beta-carotene.
Collard Greens - mild in flavor and big with vitamins A, C, K, calcium, fiber and folate, nicely seasoned make a great side dish.
Kale - another brassica with a slightly bitter taste dominant with vitamins A, C, K. Smaller leaves will have a more mild flavor than larger ones.
Mustard Greens - spicey, peppery flavor, abundant with calcium, folate, and vitamins A, C, K.
Swiss Chard - your spinach alternative, it's similar in taste, and along with vitamins A, C, K, packs a punch in potassium and iron.
Watercress - consider it broccoli's cousin, but no less dynamic. Vitamins A,C, K dominant, along with carotenoids lutein and zeaxanthin which support eye and heart function. Cancer fighting properties are enhanced when eaten raw.

In lieu of chugging food coloring dyed barley and hops, make a stop at your local produce market, ready to expand your taste buds, and pickup something fresh, green, leafy and healthful.

Slainte!
(Gaelic for "To your health.")

Wk 13 WFP: Subtleties Rule the Art of Shimmy

2010-03-15T13:18:00.246-05:00

Belly dance isn't new. It's been around for centuries. But with the returning trend of dance styles being the workout du jour, it seemed appropriate to try what is traditionally known in middle eastern cultures as raqs sharqi, arabic for "oriental dance."

Plopping yourself in front of the TV to catch a few minutes of Shimmy on the FitTV channel doesn't come close understanding (or appreciating) the intricacies associated with raqs sharqi, because those chicks make it look so easy. The subtleties of movement will amaze, perhaps perplex you, when given a try.

Well Fit Project fan, friend, author, and coach peep Amy Riley recently proclaimed her desire to go dancing more often. When I told her I was planning to take a belly dance class for the WFP, she couldn't resist joining me. Thank you Amy, I'm grateful for your company and to share in your goal to dance more often.

The Recap
We booked a session at Sweet Magic Studio, a quaint, no frills studio set in a garden level retail space in the Rogers Park neighborhood of Chicago. Drop in fee is just $15. While making the reservation, studio director Kareena mentioned the Saturday afternoon class we booked would likely be small because many of the regulars were away (sounds like college spring break to me). Kareena wasn't kidding, class was small. Just me and Amy.

We were quite excited to be a couple of beginners getting a private lesson, with Kareena no less. She is a delight and a long time yoga and belly dance teacher.

"You're both very fit," is her first observational comment to us. While helping us tie scarves around our hips she continues, "The first thing you must understand is that the movements are very small and subtle, unlike the dramatic movements of other forms dance or exercise you may be familiar with." Amy and I glance at each other, smile, and nod in acceptance.

We progress through a warm up that included shoulder lifts, hip circles and foot taps, all to get the body loosened up. The hip movements are the most subtle and complex. We spent alot of time relaxing and flexing alternating knees to feel the lift and sink sensation of the hip that we where striving to achieve. At one point Kareena had us stand on a stair balanced on one foot, the other dangling off the step to enhance our understanding of the lesson. It worked.

Then came snake arms. A sultry move where both arms extend out in front of you, shoulder high. Smoothly, sensually, waving alternating arms from the shoulder to the palm of the hand while you bend your torso backward that generates a natural slow shimmy of the shoulders.

And who knew in belly dance, shimmying is done in many different places. There are the shoulders. Then the bosom. And of course both. Then the hips, which when done properly is like being on an antique fat vibrating machine (image right).

Now add a prop. A silk scarf, not for the hips, for the hands. Holding the ends of the silk in each hand between the index and middle fingers, we attempt to gracefully wrap the scarf around our body from front to back (and reverse) similar to a figure eight shape. The objective is to not get trapped or wrapped inside the scarf while we dash across the room with the scarf draped in front of the body or trailing behind us like palm trees flowing in the breeze. I managed to to get trapped in my scarf more than once. Let the laughter ensue.

Kareena threw alot of moves out for us to experience in our hour long class, which was fun. We never really quite put pieces together into an actual dance. I guess that's the teaser to want to come back for lessons in the art of shimmy.

The Review
Pros

Getting to know your body and how it moves. It can't be avoided and is an amazing learning lesson.
Toning to the upper body is a sneaker. When you think about it, your arms are up, resisting against gravity a great portion of the dance. Expect your deltoids to "shimmy" alot.
Dance enthusiasts, try this one for size, particularly if you like a challenge. Belly dance is no hip-hop, Zumba, or chair dance.
Small, tight, swift. Perfect adjectives describing belly dance movements; or a super heroine.
Most raqs sharqi dances are improvisational. Beginners will build confidence and proficiency being taught a routine they can practice.
Put your thinking cap on. You've got to pay attention and focus if your serious about learning the art.

Cons

Don't expect high cardio workout. Over time and practice the pace of the dance can increase. But as a fat burn, metabolism charging workout? Nah.
It would have been fun to have actually put together a routine, but the extra special attention to try an assortment of moves was the trade off.
If mindless free-wheeling frolicking is your idea of a dance workout, take a pass here. The beauty is in the artistry, requiring your attention to detail.

I once winced when I saw women raqs sharqi performers. I would pass judgment and be turned off by the dance that too often was performed by a woman with a good 40 pounds to loose. Today, I have utmost appreciation and respect for the voluptuous dance and the curvaceous women who perform it so effortlessly, because I now know first-hand it's not effort less one iota.

Sometimes The Banana Isn't So Top

2010-03-10T06:13:00.119-06:00

So, March is National Nutrition Month. I was inspired this week by a client who is stuck in a rut. She keeps an active, aggressive, workout schedule consisting of one to two hours, six days a week. She's the strongest, most fit, she's been in years (Brava!). Recently however, she's experiencing an increase in muscle cramping. While having a hand cramp attack during our session together this week, her rut became clear. She's stuck in a banana rut.

My client, like so many of us, is very busy and frequently prefers a grab 'n go approach to meals. Bananas were born for this lifestyle, though sometimes they're just not enough. Bananas have become synonymous with the mineral potassium. But it's not the only source; nor is it the top source. Which is what I'm sharing with you today, alternate considerations when your top banana isn't delivering.

First, a few potassium fast facts:

Hypokalemia - the term for potassium deficiency
Potassium is an electrolyte (as are sodium, chloride and bicarbonate)
As an electrolyte, potassium is critical to the proper functioning of cells
As a mineral, potassium aids in proper muscle contraction, energy metabolism, and maintaining normal blood pressure
The average healthy adult requires 2000-6000 mg (2-6g) of potassium a day; people involved in regular intense training will require higher levels.
Our grab 'n go banana delivers an average of just 450 mg
Potassium is easily found in meats, milk, fruits and vegetables, at varying content levels and preparation
Potassium supplements can help boost levels, though natural sources are best
Muscle cramps, fatigue and weakness are most common characteristics of low potassium

When bananas aren't enough, or you're just plain sick of them, seek to incorporate these potassium powerhouses into your day:

Raisins - 1 cup = 1086 mg
Baked potato - 1 med = 1081 mg
Tomato sauce/paste products - 1 cup = 811-2657 mg (paste yields higher potassium)
Sweet potato - 1 med = 764 mg
Papaya - 1 med = 781 mg
Jerusalem artichokes - 1 cup = 644 mg

The USDA has compiled an extensive and comprehensive list of food products, both fresh and processed, and the potassium content based on preparation - fresh, cooked, dried, etc.

With a little focused effort and plenty of good hydration, those muscle cramps, fatigue and weakness will disappear in no time. Besides, who really wants to eat 6 bananas a day. I know I don't.

WK 12 WFP: Swinging with Kettlebells

2010-03-08T15:41:00.171-06:00

Kettlebells scare me. It doesn't matter that they've been around since the 1700's. They scare me.

Could it be because practically 90% of of the images, videos, etc. out there show herculean type men deadlifting or flinging these handled cannonballs? Yes.

Could it also be that my first witness to kettlebell training in action was a bulked-up personal trainer (male mind you) working with a petite woman who appeared to have been dominated by the cannonball she was attempting to raise over her head. My only thought at the time was, "Someone catch her, she's tipping over!"

That was several years ago, yet ironically, I still rarely see anyone actually using kettlebells at the gym where I workout. Why? It's complicated. No kidding, it's a complicated prop that requires skill in multiple areas and a whole lot of strength, coordination, and focus. One false slip, and you're taking someone, if not yourself, out. My opinion hasn't waned either after taking a kettlebell class recently at Kru strength and fitness in Chicago's Andersonville neighborhood.

BFF Peep, Barbara, recently joined Kru and had a handful of kettlebell classes under her belt. She felt challenged and was enjoying it, which for Barbara, is a near impossible feat. I invited myself to crash a class with her, and see how or if, my fear could be transformed.

The Recap
It's a brisk, sunny, Friday morning, and I've just made the dash to meet Barbara from my Bikram yoga doseage. I was dealing with some sacrum and lower back issues that had my ass all cramped up - ouch - and hoped for the best with kettlebell class.

The group studio at Kru is intimate, holding no more than seven participants. We are just that many: four women, three men. Ages range and I suspect Barbara and I are the oldest of the bunch. The 30-minute class is lead by Kru owner, Josha Krueger, a former collegiate soccer champion. She's knowledge, personable, and was in tune with everyone's skill/strength level while she handed out the kettlebells to each of us. Everyone received two sets at varying weights to work with.

Josha gets us right to it, the warm-up is subtle at best, as we grab one kettlebell, grip it with both hands and swing it through our straddled legs and feet several times, each time progressively swinging the bell higher in front of us.

A firm hold to the bell is a must, there are glass mirrors in front of us. Forgetting my weightlifting gloves was a mistake. The castiron weapon is bulky to hold with my little hands. While my grip may be strong, perspiration on the palm overrides the ability to hold, swing or lift them well. Subsequently, I took periodic breaks to dry off my hands.

Josha did a nice job leading us through the interval circuit that included a combination of squats, swings, and lifts, and kept a fairly watchful on our form. Though I did see a number of people (myself included) who could have spent more time on squat form and lifting positions, sans the bell. Particularly, when we cringed at learning one woman clocked her knee with the bell on a swing. Egads.

Barbara and I each mixed it up between the 4 kg (8.8 lb) and 6 kg (13.2 lb) bells, ideal for women, and beginners. The weight distribution is dramatically different than your typical dumbbell. It's far more concentrated, demanding more power and controlled contraction of the muscles. Believe me, thirty minutes was plenty. Though that's all we got, the strength work. A cool down or stretch was not a part of the session. Relying on participants to stretch on their own isn't a wise choice, most people won't do it. Heck, we didn't (yes, this professional is just as guilty as the rest of you). We did however, leverage our walk back to Barbara's home as our cool down.

The Review
Pros

Serious weightlifters (or those experienced working with heavier dumbbells) will be intrigued by and value the challenge.
Multiple muscle groups are working simultaneously all the time. Potential for a highly efficient workout when conducted with proper skill and technique. I experienced some of the best deep squat work I've done in a class (outside of the ones I teach of course) in a long time.
Heart rates charge nicely. We were huffin' 'n puffin' within minutes, increasing and sustaining the cardio workout for the duration of class.

Cons

Not, I repeat NOT, for the novice. The lightest kettlebells start at 4 kg. That's not beginner lifting by any means.
Skill and technique are paramount, particularly from the coach. The trainer has got to know what they're doing and how to translate that to the client. Not every instructor is RKC (Russian Kettlebell Challenge) certified. I didn't read that Josha was RKC credentialed, though it appears one of her staff trainers is - that's not enough.
Dangerous if used unsupervised or done mindlessly. For the user, and those around. Simply put, you've got to pay attention at all times. One bad swing...
Gloves are a must, particularly early in your training when you're leaning how to improve the strength of your grip. Why isn't anyone telling us that?
Increased risk of injury. This goes to skill and technique. Several exercises have very precise positioning of the arms, legs, even hips that is not mastered in your first session (or two or three).

For me the class was a success, a cautious one. I'm happy to report, I felt no muscle soreness, tightness or fatigue in the days following my kettlebell workout, but the jury is still out on my trepidations. It doesn't excite me to go mano y mano with a cannonball, something tells me the cannonball always wins.

Speaking of Timeout

2010-03-03T09:16:00.041-06:00

My coaches (and great friends) of Tiara, Exceptional Women's Coaching invited me to become a member of their blog team. What a thrill it is for me to further align with this dynamic group of powerful women whom I admire and love so much to help expand the conversation about living a passion filled life.

I'll proudly contribute to the Tiara blog monthly. Today's first entry shares insight into the hidden value of routine interruptions and when a personal timeout benefits others, not just oursleves. I'll hope you follow, resonate with, and enjoy reading Routine Us Interruptus.

Until next time...
Be fit. Be well. Be fabulous ~