Waking the Dragon and Walking for a Cure

Wow!  Who could imagine so much could happen in a weekend!  My Saturday starting out teaching a great group of people for the FUSE Workout. What's FUSE?  It's a small group training class I offer a few days a week, with a focus on FUSE: Fitness, Understanding, Strength, and Endurance. The regulars in this class always show up ready to give it their all.  We work it all and then some.

After the class, I got to work with the Lansing Dragon Boat Team. I'm using the word "work" lightly because it was SO. MUCH. FUN. Last year I was introduce to this amazing person named Rob Flanders, the captain of the Anahata Dragon Boat Team.  I instantly had respect and love for this person that I had only known for 5 minutes, but I knew little about what "dragon boat racing" was.

Later in the year, I was contacted by Rob to discuss off-season Dragon Boat Team training.  When we met in person to talk training, I was introduced to his wonderful partner, Johanna Johnson.  I instantly had respect and love for this person too, and the passion they have for each other bleeds into the dragon boat team. Rob took the time to explain what a dragon boat is, and the background of dragon boat racing. I was hooked. Here is Rob's (written) explanation:

"A dragon boat is a 42' long with a dragon head and tail, primarily used in competitions. There are 20 paddlers sitting on ten benches side by side along with a steers person and again a drummer in races.  The sport originates over 2,000 years ago in China, thus a Chinese dragon boat, and is based on the story of power, intrigue, integrity, betrayal and a suicide drowning of an artist statesmen. In commemoration of the death of the statesman dragon boating began.  It has become popular in the Western world since the mid 1980's (and the sport is) being dominated by Canada, Great Britain and Germany.  The USA is a 'baby' in the sport as we have been active for 15-20 years.  It is said that it is the fastest growing water sport in this country.  Living in the very s...l...o...w...mid-west who would know, right? " 

"Anyway, there are many beautiful attributes to this sport such as it being, gender, age and size neutral.  Most races are 'mixed races' which require at least 8 males and 8 females.  Due to the shape of the boat people of different height, size and weight are needed.  The purpose is to get 20 people doing the exact same paddle stroke at the very same, exact time...can you imagine...20 people doing this...not only would we go fast...we would change the world.  And you are doing this outside, on the water...too cool.  Oh yeah, it takes effort so you are exercising at the same time.  To me, it is the ultimate team sport, there are no different positions, or duties...everybody is the same...a paddler...working with 19 other paddlers...wow!  It is the ultimate way to get out of yourself and to be a part of something bigger than yourself..."

First paddle of season

After the explanation, he put me on this thing that looked like a rowing machine (erg) with an unusual seat and pole (paddle).  The stroke or technique wasn't anything I had experienced in past training. I was instantly hooked and ready to get out on the water. I signed on to train the team right then and there.

I started training the Dragon Boat for their off season strength/cardio, and it has been nothing but a thrill ride.   What a wonderful and amazing group of people.  Sure they swear at me and hate me during a workout but they secretly love me (I think).

Rob (standing) giving us technique drill 

This last Saturday my dream became a reality -- I was on the water paddling with this Team of Awesomeness.  They even invited me to participate in the Awakening the Dragon Ceremony of getting the boat & dragon ready for this year's season.  The ceremony really showed the respect they have for each other, for their community community, and their respect for the boat itself.  The ceremony is beautiful- Dragon Boating SSA explains the ceremony better than I can:

"The traditional Chinese Dragon Boat Festival is held on the 5th day of the 5th Chinese lunar month (varying from lat May to middle June), which is traditionally considered a month of death and disease, evil and darkness, due to the high summer temperatures (in China).  Therefore, venerating the awakening Dragon was meant to avert misfortune and encourage rainfall, needed for the fertility of crops and prosperity of the people.  The annual celebration is mean to protect the people from evil & disease for the rest of the year."

"The Dragon Boat Festival was primarily held as a ceremony to awaken the hibernating 'Heavenly Dragon'.  Sacrifices, sometimes human, were involved in this ritual and it could be a violent clash with the crew members of the competing boats throwing stones and striking each other with cane sticks.  Originally, paddlers (or even an entire team) falling into the water could receive no assistance from onlookers as the accident was considered to be due to the will of this 'Dragon Deity' and could not be interfered with ....  If people drowned it was considered a sacrifice."

Awakening the Dragon Ceremony

"The ceremony called 'Eye Dotting' or 'Awakening the Dragon 'traditionally involves a Taoist priest dotting the protruding eyes of the dragon head carved on the boats, thus ending its slumber.  The ceremony is practiced at many Dragon Boat events throughout the world today, sometimes with event dignitaries performing the 'dotting of the eye'." 

Thankfully there were no human sacrifices this year. The dragon was woken up, the dragon's eyes were dotted, and we got to get on the water!

This is a group of people that love what they do.  It was an honor and privilege to be on the water with them and feel their "passion for paddling."  I am ready and willing to continue this adventure- as long as they don't sacrifice me to the dragon deity!

Survivors in front of Capitol Steps- 2012

 Sunday was the annual Susan G. Komen- Race for the Cure in Lansing Michigan.  The Komen Foundation puts on this national race to help raise funds for breast cancer cure research, to support those undergoing breast cancer treatment, to celebrate breast cancer survivors, and to honor those who lost the battle. Myself, my daughter, and three of our friends got together to walk and lend our support. It is such an emotional race to see how many people who are breast cancer survivors and those who are currently undergoing treatment, but the hardest is to see participants with the "In Memory" signs on their backs.  One person had 4 individuals on her "In Memory" sign.  To know that this person suffered so much loss due to one disease is heart-wrenching- and makes me want to do more for finding the cure.

I am very familiar with the Komen organization from working at the YMCA, and I was happy to support the organization once again.  They have a great grant program called Turning Point that has yoga and various exercise classes that are specifically designed for those battling breast cancer & survivors.  A participant's first year in the program is free and the participant can go to all participating locations in his or her location.

I learned of another breast cancer awareness (non-profit) program called It's a Breast Thing.  While I was getting my hair cut at Salon Savvy in East Lansing Michigan, I saw a brochure for It's A Breast Thing at Shirley's station.  I asked what the program was all about, and she introduce me to one of the ladies that helped start the program-- who was on staff at Salon Savvy. It's a Breast Thing helps cancer patients with out-of-pocket medical expenses.  We never really think about the cost someone accumulates with medical expenses even with medical insurance.

It's wonderful to be getting a haircut and find out how many people are supporting their community. Community support is all a part of living a healthy lifestyle.  You find those people that you want to be around and common goal. 

You might ask, "What does ANY of this have to do with fitness?"  It has EVERYTHING to do with it; if you are not an emotionally healthy individual, the workout will suffer. If you are too tired from staying up all night because you are worried, that effects your workouts.  Fighting with a family member or friend will make the workout suffer (okay, you can have a kick butt boxing workout..trust me I know). 

This week has been a lot of dreams come true and has gotten my mind of being frustrated about my weight.  In fact, because of my refocusing on the world around me, I am doing so much better. Sometimes when we take our eyes off our own circumstances we can actually be a benefit to other people.  No one wants to be around a person that only thinks about their woes and problems all the time.  Don't get me wrong, I am not saying you shouldn't ever talk about your problems.  Just don't be that emotional "sucker" that drains everyone else around them to benefit yourself.  It gets old really fast and you might find yourself alone with your woes. 

I am trying to teach my clients that workouts are great but you really need to focus on the person as a whole.  I love it when my clients text me "I've had a hard day at work, and I really need you to kick my butt in training tonight." That doesn't mean I injure them or make it so they can't walk the next day.  What it says to me is, "Hey Amy, I have had a really hard day and I know working out is going to help me feel better.  Also, I might need to vent a little during my workout. So don't be surprised when I punch the bag extra hard today!"  I am great listener and great at making you sweat to forget the troubles of the day.  Don't give up, just try something new!

Amy Jo

Frustration and Cardio

Living a "healthy lifestyle" can bring frustration just like living an "unhealthy lifestyle" can.  It might come in different forms, but the frustration is still there, no matter what kind of lifestyle you lead. 

I am going to share my own experience.  

A long, long time ago, in a far-away land called "Michigan," I lost over 160 pounds. I really thought my life would be magically changed when the weight came off. No more feeling "fat," I would always have a good hair, I would feel AMAZING, get along with everyone, in turn everyone would love me, and etc.  

Sadly that is not what has happened -- but let me tell you things are so much better than they have ever been.  Don't get me wrong I have bad days, just ask my friends that for some reason still listen to me.  Like right now. I have been struggling with my weight and injuries.  The other day I was riding my bike -- right now running is not my friend.  I still try to run twice a week but at around the 30 minute mark,  my Achilles starts to let me know that I am injured.  Yes I could keep running and ignore the pain- I have done so in the past... but that is why my Achilles is a mess. 

Okay, back to the bike ride (yes I chase rabbits…focus!).  I love riding my bike. It is my time to relax and yell at motorists for getting too close to me.  Yes, I do yell at people and I am not ashamed of my craziness.  While riding, I couldn't get the nagging feeling to go away. I was frustrated- I kept thinking, "I should be running right now, not biking. Get with it, Amy! Suck it up!"  

Then I started to get angry about it, "Why do I need to run?  I know tons of different exercises, I love boxing, riding my bike, CrossFit, lifting, sandbags, sandbells… seriously, Amy, what is your  problem!”  

I was making it a problem not embracing the fact that I can do all of that other stuff.

Thinking back 12 years ago I would have grabbed a bag of Doritos and smashed them inside a peanut butter sandwich to make myself feel better.  Instead I was out riding my bike to make myself feel better.  Right there was progress and I was finally embracing me!  

While giving myself a mental high-five, I turned my thoughts to my weight.  I don't weigh what I used to weight I'm not even close to 300 pounds.  I told myself, “This is good.  I workout more than ever and eat amazingly well.  OK, not perfect but no one is perfect!” 

Am I always improving my eating habits? Yes!  I eat mostly organic, don't drink Diet Mountain Dew anymore (or any soda), and try to stay away from processed foods.  I love lemon water, love Brussels sprouts (don't judge me), and looooove Hummus!  I’m doing ok- screw the numbers on the scale! I feel good.

“But the stress is there! Could that be why the scale is creeping up on me? Holy moly, I quit my job to run my own business and to spend more time with my family, but I need to expand the business!  But I love running my own business! Could the stress be taking its toll though? Am I doing too much? Too little? I need a doughnut.”

I am not telling you this because I think I am “all that."  Trust me, it’s crazy in my head, and you don't want to be in there at all.  

What I am saying is take a bike ride or a walk – just you. Take a hard look at where you were and where you are now.  You will be amazed at the changes in your life.  Take time to say to yourself, "I am doing this!"  Focus on the positive and really allow yourself to enjoy where you are at, not where you think you have to be today.  

Maybe, the second time around, take someone with you on that bike ride or long walk. Sometimes we need to someone else to help us see the positive when we are not there yet.  You have to be willing to listen to that person and except the positive feedback they give you. Take time to face yourself and have a real heart to heart.  

And maybe, just maybe, you’re overdoing it. Don’t just go for a run 4 times a week and ignore weight training. Do some resistance training, some weights, something different! And there’s science to back me up on this: 

LiveStrong.com had an article about how cardio can make you fat. Before you read this, know that I am not against cardio! It just needs to be a part of your workout routine, not every part. 

Here is how the body responds to endurance training: 

1. Endurance training raises stress hormones. Cortisol is your stress hormone that stores fat and breaks down lean muscle tissue. Muscle, which I call your body's "natural Spanx," helps boost your metabolism all day.

2. Endurance exercise doesn't require post-workout repair. Lower- and moderate-intensity don't require any metabolic post-exercise repair. In other words, fat burning and metabolism are not enhanced post-workout, so you get limited overall metabolic benefits.

3. Endurance exercise burns fewer calories. Because of its high intensity, burst training demands more calories.

Here is how the body responds to burst training:

1. Burst training raises your anabolic hormones. Exercise raises your stress hormones, period. But with burst training, you're also raising anabolic (building) hormones that counteract the stress hormones' negative effects.

2. Burst training helps your body handle stress and recover more efficiently.

3. Burst training raises lactic acid. Increased amounts of lactic acid spike growth hormone and support fat burning.

4. Burst training creates a bigger metabolic cost. In other words, metabolic recovery burns more calories (particularly fat calories) after you exercise. That's why I say burst to blast fat: burst training makes you an all-day fat-burning machine.

You really need to a have a wide variety in your workout.  If your weight is at a stand-still or you are gaining weight, you need to look at your eating first and your workout second. If you go through your eating journals and don't feel that is the problem, take inventory of your workout.  You have to keep the body guessing!  You know how you have to keep variety in your diet to get the most health benefits? You need to make sure you are doing the same for working out.  

Also, remember everybody is different. You just can't grab a book on running and assume the information in the book is designed exactly for your body.  You have to find out what works for your body, and that means trying new things. Just because you found something you think works doesn't mean it is for you if you are not getting the results you want or need.  Setting goals is amazing and a great thing to do but make sure your goal is not getting in the way of what your body is trying to tell you. 

Tell me how I can help you set your new goals! Sign up for a training appointment today, or post your questions below!

Don't Let a Number Define Who You Are

"Get on the scale and let me take your weight" - just the thought of hearing those words make people nervous. What if I gained weight since my last visit? Their scale isn't calibrated the same as my home scale- I know I weight less at my house! Will people judge me?

It took a long time for me to be ok with stepping on a scale and realizing that the numbers may go up. Don't get me wrong, I still hate it with a fiery passion, but I know that the numbers on the scale are just a snapshot of my entire health profile. A person's body weight is one element that doctors and nutritionists consider when evaluating a person's health. But the weight doesn't tell it all. Your body weight is recorded at every doctor's visit-- along with your blood pressure, body temperature, height, and the "unmentionables"- depending on your type of doctor's office visit. So why do we walk away from the doctor, focused on our weight instead of the other factors?

Why do we let the numbers on the scale define us?

A person can be "skinny fat" or "fit fat" or any other body type. It's more than the weight. I'm starting to believe that one's weight is an unfair indicator of a healthy body. Just because I may weigh 130lbs does not mean I'm healthy. Sure, my body mass index (BMI) may say I'm in a healthy range, but maybe I have no muscle definition. Or, maybe I weigh 240lbs. I can bench press a small vehicle (like a Lego car, but still!), maybe I'm going to rock a triathlon and later a half- marathon... but the scale says I'm fat, and the BMI chart categorizes me as "obese."

What gives?

We're so programmed to look at our weight in society that we forget that there are MANY other ways for us to see progress. An University of Zurich study shows that people who successfully lose weight one week are more likely to lose ground the next when weighing themselves regularly. But simply trading the scale for focusing on the process of losing weight instead leads to steadier progress and fewer setbacks (Prevention Magazine). Here's what you should be focusing on:

• Measurements: Instead of focusing on your weight, try focusing on your body measurements. Measure some key areas (waist, thigh, upper arm, chest) and set a reminder to remeasure in 6 weeks. I would even take a picture of yourself each 6 weeks so you can compare and contrast- and see the difference.
• Fitness: Can you move more than yesterday? Can you take it that extra 100 feet, that extra mile, finish that extra set of kettlebell swings? Then you're more fit than before. Just keep moving forward- one step at a time. 
• Nutrition: Are you eating "bad" foods? Are you drinking enough water? Track your food for a week and review it by yourself or with a trainer. You will see certain trends that maybe you haven't noticed before- like that nightly popcorn binge or that daily 400 calorie designer coffee you stop for every morning. If you bite it, write it. If you drink it, ink it. If you nibble it, scribble it. You get the picture. 
• Mental health: Most of the "weight loss game" is a mental game. If you don't accept yourself as the way you are, that you are a "work in progress," then you will never be happy with who you are trying to become. Accept yourself first- including all of your flaws- and pledge to move forward. Know that there are going to be setbacks, binges, and plateaus, and be ready to forgive yourself for those occasional late night frozen yogurt runs. 
• Positive Relationships: You need to surround yourself with positive vibes. Take inventory of your friends- are they pushing you in the right direction? Do they support what you're doing? Who can you call to stop you from diving into that pint of ice cream? Know who you can call on for help, and know who may pose an obstacle to your fitness goal. 

As a personal trainer, I'm not immune from the glaring numbers on the scale. I still see them and, at times, want to just throw the scale against the wall and hear it shatter. I have to remind myself to be stronger than the scale, "bigger" than the number before me, and take a personal inventory. "I feel good today. I ate well. I love who I am. And I'm going to kick some major booty at cross fit today."

It's hard to do, to remain positive when society and the scale are both telling you that you're not perfect. But that's why you HAVE to have a good support system in place during this lifestyle change. Have a friend or two who will trade healthy recipes with you. Get a dog that you can walk with after work days. Try a new fitness class or two- or even sign up for a personal training session. Just get out there, remind yourself to keep going, be happy with who you are, and ignore the scale.

My one challenge to you this week: Don't look at the scale. At all. Put it in a closet, under the sink, somewhere out of reach. Go by how you feel this week, not by the scale.

Remember, you are more than the size of pants you wear.

This week's workout: Hit the Floor, Shawdy Got Low!

• 3-5 minute warmup
• 10 bridges
• Glute squeezes (lay with stomach on the floor, hands on chin, legs out straight, toes tucked under. Push your toes into the floor and raise one leg up straight in a slow controlled fashion. Return to start and use other leg)
• 10 pushups (regular or modified)
• 10 cheerleaders (lay on your back, legs out straight. Lift one leg up in the air, clap hands under that leg, return leg to floor, then switch legs)