Definition: Use of superior strength or influence to intimidate someone.
To force someone to do what one wants.

I have been bullied by a plumber in August (but that is another story).

Have you ever been bullied to exercise? There is a difference between being proposed new challenging exercises and being intimidated to do something you do not want to do. You know the feeling of lying in bed and thinking: "I should have done this, said that." Hindsight is 20/20.

When I train clients, I demonstrate exercises and also show the modifications so participants can work at their own fitness level. My goal is for them to feel comfortable and successful without letting them stagnate at a plateau. I need to infuse their fitness regimen with evolving moves so they will advance and see that they are getting fitter and stronger. I also want my classes to be a relaxing and enjoyable moment in people's day so they will want to continue to work out, and enjoy the marvelous side effects exercising brings. I might be "encouragingly pushy" or"pushily encouraging!" Come and try my classes to decide.

Meet my three daughters.  First, meet Constance. She simply keeps me going. Unwavering, I can always count on her. My second daughter is Grace. I admire her very much. She possesses a great ease of adaptation to life's craziness. My third imaginary daughter is Joy. I always look for her. Sometimes she hides and I have to think about Grace to find Joy. The best moments of my life are when my three daughters are in the same room, talking and laughing together. I try to bring them to class when I teach so they can share with others the power of their personalities. What are your imaginary daughters' names?

This fall, get a body tune-up in our two-hour workshops!
Staying active, while adapting to life's changes and challenges, is the secret to healthy aging.
In our workshop sessions, participants will learn practical exercises to implement in their daily lives.
We will focus on different topics and address a wide variety of conditions. The goal is to keep moving in a safe and efficient manner, always respecting our own abilities. We are opening the season with:
STRENGTH 101
FOR ACTIVE SENIORS at
PHINNEY NEIGHBORHOOD ASSOCIATION - ROOM 2
Saturday, October 17th, 2015, 1:00 - 3:00pm
EACH 2-HOUR WORKSHOP: $35
AARP or PNA MEMBERS: $30

Participants will acquire the basics of strength conditioning and leave class with a written, easy to follow list of moves to perform at home. Along with toning, you will also learn flexibility and balance exercises.
Wear comfortable clothes, bring a yoga mat or towel for floor exercises, and a pen and paper to take notes. This class is a good fit for people in early stages of dementia, Alzheimer's, Parkinson's, and their caregivers. Also great for people who need balance training and to maintain their independence.

Assisting will be Mr. Tim Lundquist, PE Teacher and Outdoorsman. He has been recently diagnosed with Parkinson's.
To register and fill out our waiver, click here.
If you have any questions, do not hesitate to contact us.
To see our upcoming workshop schedule, visit our Workshops page.

I took time off recently. Now, summer is over. Time to focus on goals. Was it too hot to exercise where you live? Were you busy with events and family visits?

September is the month to get back on track.
Take a pen and paper.
Write what you want to accomplish.
Divide the goal into small manageable tasks.
Add the mini-tasks to your planner.
AND DO THEM!

The trick here is to make the tasks palatable and realistic, allowing you to reach your goal.
AND do not listen to your inner voice, you know, the one that comes up with excuses or says you CAN'T do this!

Here is an example:
Goal - Lift weights 3 times a week for 30 minutes. For someone who is not an exerciser, this goal can be a bit overwhelming.
Start by getting up 10 minutes earlier to exercise at home. Only 10 minutes. Do that for a week.
Extend by 5-10 minutes every week.
At the end of the month you will have added your 30 minutes. They will be built into your day. If it gets too challenging, stay at 10 minutes longer. (Even 10 minutes is better than nothing.)

Need ideas to exercise: get our apps. They are not expensive and will offer variety to keep you challenged!
Need help with your goals? Research S.M.A.R.T. goal on the internet (specific, measurable, achievable, results-focused, and time- bound).

This mini-task technique works for cleaning up your desk or your cupboards too! Ha Ha!

 A sculpted body made up of body parts assembled and reassembled, bringing the possibility of multiple assemblages - that was how Rodin created many of his famous sculptures.

In August, I had the chance to visit the Rodin - Metamorphoses exhibit in Montreal. It was an outstanding exhibit. My sister, the art teacher, bought the tickets for my birthday.

After our visit, I realized that Rodin, by assembling and reassembling body parts to build something new and fresh, created his art pieces the same way I write workouts, using all muscle groups to combine a full-body workout. I was flabbergasted. Who knew? I suddenly felt smart. I also realized that I sculpt bodies too!

Last week one of my friends, Miss K. who really enjoys rock climbing, asked me to join her for a climbing session. That was truly out of my comfort zone as I have a "thing" about heights. Well, to tell you the truth, I do not do well above a first floor. 

I said yes.

I arrived at the climbing gym, signed my life away (waiver to fill out before you start), and watched a video describing safety rules (including how to roll if you fall). Then, my friend helped me find the right shoes. Yup, just like Cinderella. The shoes had to be quite tight to be right for climbing and to ensure a safe foothold. Miss K. gave me a very good lesson on bouldering, She showed me how the color coded routes worked and how to hold on safely. I covered my hands with chalk and went for it. Making me feel safer were the big thick mats covering all the floor surface. I observed other climbers trying out way more difficult routes. Their grace and strength actually reminded me of Spider Man! Climbing feels like you are playing a human-type Tetris game, your body being part of the puzzle.

We climbed the boulders for a while, trying different levels of difficulty. Then, Miss K. said: "Let's go get you a harness!"

After a review of how to behave when someone is belaying you (you have to have your certification to belay people), I was ready to go. I climbed the easy route ok. I tried not to look down. It worked pretty well. I did not go touch the top of the wall.  I was high enough for me for now!  I hinged from the hips, like sitting down, in the harness and let the belayer take me down. That was quite fun actually. You sit in the air and you slowly get down with your feet against the wall to guide you. Felt almost like having a super power!

Then I tried a more difficult route. This time I did touch the top of the wall, and felt really proud of this accomplishment! That was HIGH for me!!!

I did not know how my body would react to an activity that it was not used to. The next day, my forearms were a little sore but that was about it. (They were sore from gripping for dear life!!!) It was nice that my body served me well. I'm in pretty good shape. And that fits well with my fitness philosophy: keep yourself in shape so you can do the activities your heart desires. I want skiers to ski with strong legs and core and fabulous coordination. I want hikers to hike and come down the mountains with sturdy knees and with ankles that can take the burden. Just like I want to keep grandparents in shape so they are able to play Legos on the floor with their grandkids. When the phone rings, they also can spring up to go answer before it goes to voicemail.

You never know it might be your friend calling to ask to go do something a little out of the box. Let's say horseback riding!

If you live in the northern hemisphere, it is summer right now and it is HOT!
How do you keep working out when sitting on a chair leaves you sweaty?

- Work out early in the morning (with the birds). Avoid 10 am – 4 pm.
- Drink water before, during, and after your workout
- Wear clothes that will allow sweat to evaporate (should be loose fitting)
- Lower the intensity of your workout
- If you have to, go walk at the air conditioned mall. You can bring a bag to carry (to use as a weighted object to challenge yourself). Do not bring money!
- If you have air conditioning at home, enjoy it!

Here are the symptoms and treatment for heat exhaustion and heat stroke (from the American Council on Exercise):
Symptoms of heat exhaustion: Weak and rapid pulse, low blood pressure, fatigue, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating, elevated body core temperature (below or 104 degrees F or 40 degrees C).
Treatment: Stop exercising, move to a cool and ventilated area, lay down and elevate feet 12-18 inches, take fluids, monitor temperature.
Symptoms of heat stroke: Hot and dry skin, bright red skin color, rapid and strong pulse, change in mental status (irritability, aggressiveness, anxiety), labored breathing, elevated body core temperature (above or 105 degrees F or 41 degrees C).
Treatment: Stop exercising, transport to the emergency room immediately, remove as much clothing as feasible, try to cool the body in any way possible (wet towels, ice packs/baths, fan, take fluids).

Please use common sense when exercising during those hot summer days and listen to your body.