fitness

RECENT POSTS

The Grown-Up, Full-Body Playground Workout In 10 Moves

(YouTube)

(YouTube)

Perfect timing. Yet another study, just out, finds that fun is good for you. Or rather, as The New York Times puts it:

“If you are aiming to lose weight by revving up your exercise routine, it may be wise to think of your workouts not as exercise, but as playtime. An unconventional new study suggests that people’s attitudes toward physical activity can influence what they eat afterward and, ultimately, whether they drop pounds.”

Responds one commenter: “Finding fun in fitness has to be an essential part of any effort.”

About once a week, I run — or rather, plod — up a giant hill. There’s no way I can call that fun. But at the top there’s a newly renovated playground, and I asked personal trainer Kat Setzer, who writes the How To Be An Athlete roller derby blog, to design a fun but efficient playground workout for real, middling-fit people like me. (As opposed to superhumans like the video hulk in the photo above. What good is a workout when you can’t even do an exercise once?)

Important note: No children were excluded from playground equipment in the making of this workout (none were out in the early morning when we ran through it. And honest, if they’d been around, we’d have given them dibs.) Also, remember to warm up and cool down. And aim for two or three circuits.

1. Swing split squat: Stand one long stride ahead of the swing and put one foot on the swing. Bend both knees until your front leg is bent to 90 degrees. Get your back knee as low as you can. Keep your weight on your front heel if possible. (Think of it as a lunge with your back foot up.) Fifteen times on each side.

Kat Setzer demonstrates the Swing Split Squat.

Kat Setzer demonstrates the swing split squat.

2. Swing knee tucks: Facing the ground, put your hands down in push-up position and your feet on the swing in plank position. Tuck your knees into your chest, then straighten your legs. Repeat. You can make this easier by putting your knees in the swing’s seat and holding a plank. Fifteen times.

Kat Setzer demonstrates knee tucks on the swing.

Kat demonstrates knee tucks on the swing.

3. Box jump onto platform Start in a squat next to a platform that’s 6-12 inches from the ground, feet shoulder width apart, legs parallel. Continue reading

Project Louise: Advice From A Witch, And A Big New Challenge

By Louise Kennedy
Guest contributor

Don't be frightened -- sometimes witches have good advice. (Wikimedia Commons)

Don’t be frightened — sometimes witches have good advice. (Wikimedia Commons)

“You’re being too hard on yourself,” one of the Witches said the other day.

The Witches are my two oldest friends in Boston; we worked together for years, and the nickname comes from an old joke from that time that would make even less sense if I explained it. We’re not actually witches, unless you really make us mad.

Anyway, this particular Witch is not known for going easy on me, so I was surprised when she said I should lighten up.

“Going to the gym five times a week? Lifting weights? Swimming? You’re trying to force yourself into a lifestyle that just isn’t you,” she said. I didn’t know where she got the five-times-a-week idea, but I kept listening.

“Go for a walk,” she said. “It’s not that complicated. Just get outside and go for a walk.”

Ha, I thought, that sounds too easy. So I didn’t do it.

Which is when I realized she might be on to something.

Continue reading

Project Louise: Learning To Run A Marathon Instead Of A Sprint

No, Louise isn't running an actual marathon -- not yet, anyway. But she is learning to plan for the long haul. (Chris Brown via Wikimedia Commons)

No, Louise isn’t running an actual marathon — not yet, anyway. But she is learning to plan for the long haul. (Chris Brown via Wikimedia Commons)

By Louise Kennedy
Guest contributor

I’ve been meeting with Coach Allison every two weeks to review my progress, set new goals and generally figure out how Project Louise is going. When we talked on Friday, she pointed out that my posts here have tended to look back on a given week and discuss what went right … or wrong. All well and good, she said, but what about exploring the process of looking ahead, breaking my big goal (health!) down into smaller intermediate goals and finding ways to keep moving in the right direction?

This was yet another moment when I realized how lucky I am to have support in this project – from Allison, from Trainer Rick, from Dr. “DASH” Moore and of course from the Naughty Moms.

Specifically, Allison’s expertise in strategic planning and project management brings a perspective that I don’t often have. I have spent my adult life working on daily, or at most weekly, deadlines: You have a task, you get it done, you move on to the next deadline. I’m good at it, I know how to do it, and I keep doing it over and over again.hamsterwheel

But a project that will take a whole year to complete? (And, really, if I do it right, it’s a project I’ll be working on for the rest of my life.) Who can plan that far ahead?

Well, it turns out, Allison can. And, thanks to her, I’m beginning to see how I can do it too.
The concept of setting intermediate goals is one of the most helpful for me so far. Those of you who are less challenged in this area may be amused to know that, until Allison pointed it out, I hadn’t realized that my overall weight-loss goal – lose 44 pounds by Dec. 31 – breaks down rather neatly into quarterly goals. Yes, that’s right, lose 11 pounds every three months and I’ll get there. (As a reward for figuring this out, I may buy myself a new T-shirt for the gym. It says: “I’m an English major. You do the math.”)SENGLISH_375_1

Sooo … we decided that I should do a six-month assessment at the end of June, assessing my progress not just in losing weight, but in eating more healthfully, exercising more regularly, taking care of myself spiritually and emotionally and generally living a better life. And before that, at the end of March, we’ll take a look at how I’ve done for the first quarter of the year.

This felt so obvious once she laid it out. But it hadn’t been obvious, at least not to me. And Trainer Rick says that I’m not alone in this.

“People set really unrealistic goals,” he told me in a recent session. Continue reading

Love That Fitbit ‘Force’ Tracker, Don’t Love The Wretched Wrist Rash

The author's Fitbit Force rash (Courtesy)

The author’s Fitbit Force rash, even after weeks without the tracker. (Courtesy)

There has been a flurry — dare we say a rash? — of reports in recent weeks from new owners of the Fitbit “Force” activity tracker who developed nasty skin irritations under the device that lasted for weeks even after they stopped wearing it.

The Today Show has covered the phenomenon — “Get serious about fitness, get rewarded with a weird skin rash,” they write — as has The Consumerist: “Fitbit Force Is An Amazing Device, Except For My Contact Dermatitis.”

The complaints crescendoed to the point that Fitbit issued an apology “on behalf of the entire company” and posted a Web help page and FAQ for rash-afflicted customers. Here, a Boston health care executive and CommonHealth regular reader describes her own “roller coaster ride” with the Fitbit Force — including the “second life” interactions around Force rash issues she has observed online. 

By Alexandra Lucas
Guest contributor

I pre-ordered the Fitbit Force, an activity tracker you wear on your wrist, the minute I heard about it last fall.

I’ve worn half a dozen activity trackers over the years, and they were fine but the Force promised to have it all: a display with a watch, a step counter, a running total of how many flights of stairs I’ve climbed, and gratifying vibrations and flashing lights when I met my step goal. I could set silent reminder alarms. It would sync with my iPhone wirelessly and the app had a decent dashboard so I could track my progress over time. It looked sleek. And because it was a wristband, it would make it easy to see how I was doing in real time. So I was as excited as a kid on Christmas morning when it arrived, and I put it on immediately.

Bekathwia/Flickr Creative Commons

(Bekathwia/Flickr Creative Commons)

Why do all these features matter to me? I’m an average, middle-aged, overweight executive who’s training for her first half-marathon (walking), trying to offset the poisonous temptations of sitting in front of a computer screen all day, and working on building better habits like going to bed when I’m tired. The Force fit my personality beautifully. I’m motivated by data and instant rewards. I don’t have the patience to check a phone app all the time to see how I’m doing. I don’t want to worry about losing a clip-on tracker or sending it through the wash (though I did once, and it registered a couple of thousand steps and came out fine).

The Force met my expectations and more. It really motivated me to get up from my desk and move, take the stairs at work, and go to the gym to get those steps in.

So what happened? After wearing it for five or six weeks, I noticed a rash on my wrist, right under where the Force’s metal battery is. I took the Force off but the rash continued to get worse. On a whim, I googled “Force rash” and found out that others had the same problem. Then I went on to the Fitbit user forum and found a thread of comments – up to 1386 at last count, and growing 80 a day – from people who have the exact same rash in the exact same place that I do.

Reading the comments was both illuminating and horrifying. Everyone had the same symptoms, most occurring a few weeks after they started wearing it. The rashes have lasted for weeks and in some cases spread and got infected. Continue reading

How “Sticky” Are You When It Comes To Health?

When it comes to health and fitness, even the best intentions won’t get you far if you don’t stick with the plan.

That’s the thinking behind a new fitness tracking and motivational nudging service, called Wellocracy, that seeks to get at a person’s “stickiness” quotient. In other words, how likely is he or she to stay engaged with one of the myriad health and fitness apps currently available?

It’s the brainchild of Dr. Joseph Kvedar, founder and director of the Center for Connected Health at Partners Healthcare, the dominant hospital system in the state. I spoke with him recently about the concept of “stickiness” and the new service.

“Part of the reason we launched this effort is because we studied for about 10 years why patients adopt these technologies,” Kvedar says. “We were trying to reach people who could benefit from self-tracking as a health-improvement strategy, but either don’t know about it or find it confusing and frustrating.”

He pointed to an October 2013 survey of 2,014 adults in the U.S. which found the following about fitness-tracking behavior:

• Sixty-eight percent say encouragement from family and friends is important for achieving health goals.
• More than half of respondents aged 35-44 found it difficult to stay motivated to live in a healthier way.
• Sixty-five percent think tracking their health using a device, website or app would be beneficial, including 32% who felt it could keep them motivated in pursuing health and/or fitness. About half of those 18-44 agree that easy-to-use tracking tools are essential to following through with their health goals.
• Eighty-six percent say feeling informed about the status of their health is empowering.

Given the widespread endorsement of fitness tracking, one might think it a fairly common practice. On the contrary; the survey found the following: Continue reading

‘Fourth Trimester’ Fitness For Moms Who Are Not Duchesses

This July 23, 2013 file photo shows Britain's Prince William, right, and Kate, Duchess of Cambridge with the Prince of Cambridge as they pose for photographers outside St. Mary's Hospital in London. (AP Photo)

This July 23, 2013 file photo shows Britain’s Prince William, right, and Kate, Duchess of Cambridge with the Prince of Cambridge as they pose for photographers outside St. Mary’s Hospital in London. (AP Photo)

When Kate Middleton stepped out of a London hospital earlier this year, just one day after giving birth to Prince George, her belly was beautifully there. Like many other mothers, I squealed with happiness. (A few days after my twins were born, a visitor had patted my still-quite-enormous belly, asking: “You got another baby in there?”)

But that grace period quickly evaporated and Middleton debuted her newly trim frame just six weeks post-partum, reminding many of us that yes, the race for perfection is still very much on.

For all of the women who shake their heads at that last sentence, let me say this. I hear you. I get it. I shook my head, too.  But then, six weeks after I gave birth to my twins, I tucked my Seven-Sisters-educated brain into my pocket and got my ass in gear.  I needed to shed those 60 pounds.

At that point, it felt like the only thing left in my control.

In between breastfeeding and pumping and supplementing and sleeping (barely), I started researching post-partum exercise programs.  And I’m happy to report that we new mothers may not be as rational and patient as we might be about getting our bodies back, but at least we’re resourceful about inventing ways to do it.

There was Stroller Strides and countless “Baby and Me Yoga” classes, “Mama Ballroom,” and BABYlates. All possibly great ideas for women with singletons, but I had two screaming infants, both needing a breast or a bottle or a pacifier or a diaper change or a…You get it.  No exercising was going to happen with them along for the ride.

So I went online. And found a few personal favorites.

MommaStrong Continue reading

How To Cycle Faster And Injury-Free — Even Up Mountains

The author, at left, with his companions roughly a week after the Cascades climb, at Logan Pass in Glacier National Park, after a 3-4 hour climb.  (Courtesy)

The author, at left, with his companions roughly a week after the Cascades climb, at Logan Pass in Glacier National Park, after a 3-4 hour climb. (Courtesy)

By David C. Holzman
Guest Contributor

Early afternoon found us downshifting into low as the grade abruptly steepened. Soon we were rising high above the coastal plains, towards Stevens Pass, elev. 4061 feet.

Yet the unexpected ease of pedaling my 30-pound, 1972 Peugeot bicycle, with 20 pounds of gear in the panniers up the Cascades made that day, July 16, 1975 (the beginning of a cross-country trek from Seattle to Boston) unusually memorable. Long after the trip was over, I would dream of cycling up mountains, with the same euphoric feeling as when dreaming of flight.

What a contrast to the previous summer’s trip, a 500-mile loop from Watertown to Burlington, VT, and back. On Day One I’d knocked off, exhausted, at midday, after struggling 50 miles over six hours, gaining a mere thousand feet of altitude.

At the end of that 10-day haul, I rode back to the Bicycle Repair Collective on Broadway in Cambridge (now the Broadway Bicycle School), where I’d learned bicycle mechanics, to check out the bike. It’s normal for a bicycle chain to stretch with use. Twelve chain links should measure 12 inches, but an extra eighth of an inch is no big deal. Mine was stretched half an inch.

I was perturbed. I’d bought and installed the chain just before the trip, and I was sure the it must have been defective to have stretched so far. But the mechanic on duty was having none of it. He claimed I’d pedaled too slowly. What???!

How could this mechanic have any idea how fast I’d been pedaling? He hadn’t been riding with me! That, he said, was simple: had I been riding with proper cadence, I wouldn’t have stretched the chain half an inch in a mere 500 miles.

Besides stretching the chain, the slow pedaling apparently was putting my knee joints at greater risk for several maladies: patellar chondro-malacia (or what some doctors call patellofemoral syndrome), which can range from minor inflammation to damage to the cartilage on the underside of the kneecap; patellar tendonitis; bursitis; and even arthritis. Another potential knee injury is ileo-tibial band syndrome. In that case, the pain is on the outside of the knee.

Pedaling slowly and pushing hard increases the sheer stress you put on the bearing surfaces of your knee joint, where the cartilage of your kneecap slides along the cartilage of your femur as the joint flexes. (The femur and tibia also articulate, but for cyclists, the weak point in the joint is generally the cartilage of the kneecap.)

But Vijay Jotwani, MD, of Houston Methodist Orthopedics and Sports Medicine, says that such injuries are unlikely unless there’s a muscle imbalance or biomechanical abnormality. “A muscle imbalance refers to the variation in strength or coordination of one muscle group that opposes another,” says Jotwani. “For example, for patellofemoral syndrome, the outside part of the quadricep muscle (vastus lateralis) may be stronger than the inside part (vastus medialis), which then pulls the kneecap to the outside when the entire quadriceps contracts.”

Biomechanical abnormalities are more likely to be problems for women, says Jotwani. Their wider hips can result in a slight outward angle at the knee in an unbent leg. Pedaling pressure can then pull the kneecap slightly out of its groove. Jotwani says that various leg weight-lifting exercises can mitigate these problems.

An improperly fitting bicycle, and a too-low seat can also raise the risk of knee injury, says Greg Cloutier, MPH, Project Manager for the Human Performance and Exercise Science Lab at Northeastern University.

Frequently I see cyclists grimacing as they bear down upon the pedals, and I wonder if they think the bulkier, stronger muscles they build this way will make them faster cyclists. If so, they are wrong. While a modicum of muscle is necessary, the thing that enables one to climb steadily, or pedal all day, is power. Continue reading

Why To Exercise Today: ‘Strong Is The New Skinny’?

Ambivalence.

That’s what I’m feeling about “Strong is the new skinny,” a meme that this CBC news report tells me is “blowing up” on social media this summer. Indeed, a quick check of the Twitter hashtag #strongisthenewskinny yields a bounty of tweets, including:

I ain’t got time for these Victoria Secret tweets! Someone feed the models some carbs and teach em how to squat.

You all want junk in your trunk nobody wants skinny fat flat arses

Train like the beast and you’ll look like beauty!

Skinny girls worry about their weight on the scale—Fit girls worry about the weight lifted in the gym.

(Roberto Berlim/Wikimedia Commons)

(Roberto Berlim/Wikimedia Commons)


The source of my ambivalence: Yes, a shift away from the Twiggy ideal and toward a fit, healthier ideal could turn out to be less anorexogenic. And much of the messaging is wonderful: Try hard. Eat healthy. Work out. But why does any form of body have to be bad? Do you really have to derogate flat bottoms and pressure girls to lift heavier weights? Will young women now end up obsessing about lacking a sixpack instead of about extra pounds?

It’s also worth noting that quite a bit of the impetus for this new slogan — though by no means all — seems to come from personal trainers, who have a vested interest in persuading women that they need to build muscle, and commercial exercise programs. My vote goes with the CBC reporter in the clip above, who ends suggesting “Maybe we shouldn’t say ‘Strong is the new skinny; maybe we should say, ‘healthy is the new skinny.’” Readers, thoughts? Have you heard this slogan and how did you react? Continue reading

School Kids’ Yoga Class Is Not Religion, Judge Rules

Here’s a deep legal query: if school kids are instructed to do “criss-cross applesauce” — the seated, cross-legged position known to pretty much every six-year-old in America — can that possibly be construed as religious teaching?

Apparently not, said a California judge Monday, ruling that yoga instruction for children in an Encinitas public school does not constitute religious instruction. Plaintiffs, who objected to the school-based practice for their two children on religious grounds, had opted out of the program, a kid-friendly class in which some of the most pervasive yoga lingo, like Namaste, had already been excised.

papermoons/flickr

papermoons/flickr

Reuters reports:

[Judge John Meyer] also said the Encinitas Unified School District had developed its own version of yoga that was not religious but distinct and separate from Ashtanga yoga.

“A reasonable student would not objectively perceive that Encinitas School District yoga does advance or promote religion,” he said…

The plaintiffs objected to eight-limbed tree posters with Sanskrit characters that they said were derived from Hindu beliefs, as well as to the use of the Namaste greeting in class and several yoga poses said to represent worship of Hindu deities.

But by the start of the 2012-2013 school year, the Sanskrit and Namaste had been eliminated from the program, and poses had been renamed with “kid-friendly” descriptions, poses now called gorilla, turtle, peacock, big toe, telephone and other terms, according to testimony. The lotus pose, for example, is called criss cross apple sauce in Encinitas schools.

With childhood obesity a nation-wide emergency and with kids bouncing out of their seats due to cuts in recess programs and lack of physical activity during the school day, Continue reading

Why To Exercise Today, Valentine: Not For Perfect Legs

Author Maryjeanne Hunt now (Courtesy)

Author Maryjeanne Hunt now (Courtesy)

You may be feeling a little gooey and edgy from the great media shower of candy, hearts and flowers today, so forgive me for piling on, but today’s reason to exercise is about love.

Not that hyped, romantic love, though, but the sane self-love that prompts us to make healthy choices like working out. Okay, end of Oprah segment. But I just wanted to share my favorite section of a book we recently featured, Eating To Lose: Healing From a Life of Diabulimia.

The author, Maryjeanne Hunt of Millis, MA, has Type 1 diabetes and used to skip the insulin she needed, despite huge risks, in order to lose weight. She also got deeply into fitness, as both participant and instructor, and says she “abused” exercise as well. But at least exercise is generally healthy — and regular exercise remains part of her far saner approach to her weight these days. With her permission, this comes from the section of her book titled “Cookie Power:”

It was a Friday morning at 6:30 a.m., several years later in July. My cardio interval class had just ended.

“Thanks,” one of the participants sighed breathlessly as she toweled off the sweat from her face and neck. “That was a great workout! I really needed that today.”

Yes, you’ll be amazed by the benefits of exercise, and no, you won’t have my legs — ever.

I turned to face the woman, whose voice I didn’t recognize, and smiled. “I think we all did.”

“I’ve been in a slump,” she continued. “This was the first week since New Year’s that I’ve actually made it to the gym all five days?”

“Well, congratulations, then. And by the way, Happy New Year!” We chuckled and continued walking toward the lockers.

“How many days a week do you work out?” she asked.

“Almost every day.”

“So if I do this every day, how long will it take me to have legs like yours?”
Continue reading