WATER FITNESS: Why You Should Incorporate It

"In the world there is nothing more submissive and weak than water. Yet for attacking that which is hard and strong nothing can surpass it."  ~Lao Tzu, "Tao Te Ching"


As a "CrossFit" coach and certified fitness trainer, 2 years ago, I couldn't have been more thrilled.  When I heard the coaches, who were programming the international "CrossFit Games" were going to throw some "curve balls" in for the athletes, I got a smile on my face.  I knew it.  They had to.  It was a "weak link" for the "CrossFit" community.  Want to be called "The Fittest On Earth?" You better be able to back that up...in ALL capacities of fitness.  It was perfect.  Water.  

"CrossFit Games" Athletes Prepare For Event 1-Open Water Swim For Time

 

 There was nothing I could think of that would weed out "CrossFitters" more quickly than swimming.  It is our community's weakest medium, I believe.  This was going to be good.  And it was.  A pool test that separated the "wheat from the chaff" quickly.  The 2012 Games saw swimming bumped up to the next level...an open water swim.  Brilliant.  Again, the perfect "gauntlet" of a fitness test for those who preferred to train inside the 4 gym walls, versus, stretch their fitness capacity to other modalities.  Randomized, controlled, measurable tests in ALL elements is essential for overall fitness.

Still, there is a resistance in our "CrossFit" community to embracing swimming.  This is unfortunate, from my perspective, as the benefits of working out in the water are immense.  To add increased overall fitness for the competing "CrossFitter," the "CrossFit Endurance" swim WODs cannot be beat.  They are hard.  Very hard, in fact.  My advice to my students is to incorporate them 2x per week.  You will not want to leave the gym, get your hair wet, and put on a bathing suit, but if you do, the overall benefits will be profound.

Water Fitness Is Great Training For When I Like To Go Surfing

To convince everyone, why you should incorporate water fitness into your training, let me share with you just a few of the many benefits of working out in the water:

•  LOW INJURY RATE:  How many people do you hear of getting injured while swimming?  Yeah, me neither.  Unless you're some Olympic swimmer, training for some national competition, clocking hours a day in the pool, then you're unlikely to get injured.
• 20x MORE RESISTANCE THAN LAND-BASED EXERCISES:  In the water, you're working out much harder than you think.  The increased resistance of the water (& this resistance increases the more deep the water is you're working out in) provides simultaneous cardio & resistance training.  When a client says "Oh shoot, I don't have enough time to do both my cardio & resistance training today, I'll have to pick one or the other," I suggest swimming.  Why not make the most efficient use of your time & get both in at the same time?
• LOW IMPACT TO INCREASED EFFORT RATIO:  For the amount of effort you will put into your water training, you won't find a lower impact on the musculo-skeletal system.  This means less injuries for you, while your fitness skyrockets.
• EXERCISE IN WATER MAKES YOU FEEL 90% LIGHTER:  When would this be helpful?  For a pregnant woman, or for those who are overweight, just starting to exercise.  The lighter you feel, the less effort you believe you're putting out (though, this is not actually the case), the more you'll do.  This translates to more calories burned and increased fitness.
• INJURY REHABILITATION:  I can't think of any exercise that's better than being in the pool, while rehabbing an injury (for all of the above/below reasons listed)
• INCREASED PRO-PRIORECEPTION:  Yes, its a big, long word, but an important one.  Our balance decreases with age, due to decreased proprioreception.  Proprioreception is your sense of where your body is in space, relative to objects, and planes (vertical, horizontal, etc.).  Being in a weightless environment increases proprioreception.  This can only be a good thing for you.  An even better thing for seniors and folks with neurological disorders (post-stroke, M.S., Parkinson's, Meneire's, etc.).  Why do the elderly fall and break their hips so easily?  Decreased proprioreception affecting their balance.  Increase water fitness, the likelihood of this happening decreases.
• WATER COOLS THE BODY:  During the searing summer heat nothing sounds better than a swim.  This instinct is there for a reason.  When have you ever heard of someone having a heat-stroke, while swimming.  I haven't.  It probably has happened somewhere, but again, its highly unlikely.  In the summer months, your body's temperature gauge will thank you for working out in the water, versus running on the hot, heat-absorbent pavement.
• BUOYANCY:  This is paramount for the disabled, who are looking to maintain their fitness and/or increase it.  If a pre-existing injury is preventing the body from holding itself upright properly then water will assist with this.  Its buoyant nature provides this ability naturally.
• LYMPHATIC DRAINAGE:  Your lymphatic system is underrated, rarely talked about, and chances are, not working as efficient as it could be.  Water can help with this.  Why?  Because the pressure of the water against the skin virtually "massages" it, thereby, stimulating your lymphatic system to pump more metabolic waste from the body.  This translates to less DOMS (delayed onset muscle soreness) the day after your workout, greater overall body detoxification, and less systemic inflammation.

Enough reasons for you to start working out in the water?  There's more, but we'll start there.

~ My Dad Gave Me My Love Of The Water ~

Lap-swimming is still something he & I like to do together.

Me and my brother, Brent, on swim team.  I was in 5th grade here.  :)

I'd recommend, whenever possible, seeking out a salt water pool, if you can.  While being on the road a bit, I've been pleasantly surprised to find more hotels with salt water pools than I anticipated.  Salt water pools are sanitary, buoyant, non-drying/irritating to the skin, and feel wonderful to swim in.

I'd probably live in a swimsuit if I could.  Water fitness gives you tone & well-rounded fitness.

Water Fitness Equipment:

To get the most from your water fitness workouts, I would suggest having a water fitness specific gym bag filled with "toys," that are specific to water workouts.  These additional pieces of equipment can help you ramp up your water fitness even more:

• SHOES:  This may sound like a strange thing to wear in the water, but trust me, it will create more of a leg "burn" than you thought possible.  The added "drag" of the shoes just adds to the resistance of the water, & shapes your legs quickly.
• WATER GLOVES/HAND PADDLES:   Hand paddles are more efficient for lap-swimming vs. deep water running or other water fitness activities, but water gloves are perfect for those types of workouts.  Think of a manatee.  Their flippers are efficient.  Hand paddles enhance awareness of stroke during lap-swimming, creates extra resistance for the swimmer to focus on upper-body strength and can assist the body on technique and form.  Hand gloves are what I call "penguin hands," & add a lot more resistance to deep-water workouts.
• WATER WEIGHTS:  These come in various shapes and sizes, but I like to think of them as a "step-up" in training from the water gloves.  The water weights can get large in size, but don't let their light, buoyant material (sometimes they're made of styrofoam) fool you.  Once they get placed in the water they feel very heavy & add a great deal of difficulty (depending on size) to your workouts.  A big "plus," is that they don't have the joint impact that a regular weight would on your body, which can come in handy while healing an injury.
• WATERPROOF iPOD:  While I relish in the quiet of being underwater, I acknowledge that I hear a lot from training clients that lap-swimming is "boring."  I do encourage them to try other types of water fitness, such as a deep-water running class or a "aqua boot camp" type of class to mix it up.  But, if they're bent on lap-swimming, because they're training for a specific type of event (such as a triathlon or open-water swim) then I suggest trying a waterproof iPod.  Music gets most of us going, & if you need to shake up your boredom in the water (is there such a thing? :) then I recommend it.
• KICKBOARD:  Most pools do provide kickboards & hand paddles.  Just ask the lifegaurds, and they can help you.  You can use a kickboard to enhance your workout in more ways than you can imagine.  If you've ever tried sled pushing/pulling, you can mimic this same exercise in the water with kickboards.  You can also sit on them and practice what water polo players do:  using your core muscles to stay upright on the board while using your legs to quickly turn your body, while sitting on the kickboard in clockwise/counter-clockwise directions.  This enhances fast twitch muscle fibers in the water & is great interval training.  You'll break a sweat in no time.
• RASHGAURD:  While I don't get cold in the water, there are some people, with various syndromes who do.  Folks who are hypothyroid, have "Reynaud's Syndrome," etc. may be prone to excessive cold, and thereby deterred from gaining the water's benefits.  I would suggest purchasing a rashgaurd, or some other type of warm clothing device for the water.

Swimming against the resistance of the kickboard.  In the picture, I'm holding 2 of them.  Add more for more resistance.  It feels like sled-pushing on the ground.

All of the above suggested equipment can be purchased online and/or at a swimwear/water exercise specific store.

Pro Surfer, Kelly Slater, & Gabrielle Reece (Pro Beach Volleyball Player/Olympic Medalist) Do An Underwater Workout

Pro Big Wave Surfer, Laird Hamilton & His Wife, Gabrielle Reece Perform An Underwater Training

ARTICLES, WEBSITES & BOOKS OF FURTHER INTEREST:

• http://breakingmuscle.com/swimming/swimming-and-crossfit-games-why-it-everyones-weak-link
• http://www.uswfa.com/
• http://www.waterfit.com/
• http://www.aquajogger.com/
• http://www.daratorres.com/
• http://www.lairdhamilton.com/
• http://www.crossfitendurance.com/

5 Things You Can Do To Enhance Your Wellness in 2013

“Those who think they have no time for exercise will sooner or later have to find time for illness.”  ~Edward Stanley

I get asked frequently what I think of "New Year Resolutions."   I don't think they're a bad thing, if used as a motivating tool, however they can be what I like to call a "Get Out Of Jail Free Card."  Our culture has a "feast or famine" mentality.  In regards to lifestyle choices and changes, this can be a "road block." 

In other words, I hear people say a lot "I'm just going to eat poorly through the holidays.  Then I'll start all over on Jan. 1st, and eat better, and exercise more."  Unfortunately, your metabolism isn't governed by a calender.  It doesn't quite work that way.  Your body likes consistency for overall longevity.  Consistency is what we all live by...the sun comes up everyday, the moon comes up every night.  We know the night will follow the day, and vice versa.  We live by a constant flow and rhythm of harmonious cycles.  It is up to us to align our body with these cycles, and this means consistent effort.  If you look at nature, it is a mirage of effort and cycles.  The bees are constantly working.  Ants are building ant hills.  Jaguars are ever on the hunt.  The only time rest is given, is when the job is done...when rest has been earned.  Humans are no different (though we would like to think we are).

Your body is a masterpiece.  A work of art.  It's a true temple of epic proportions.  Like tending to a hive, this temple is in constant need of restoration.  There is no rest, until it is earned.  The earning comes from a daily consistency of fueling it properly, exercising it in a variety of ways, and overall positive mental attitude.  These 3 things are the tools to constantly rebuild, restore, and renew your beautiful masterpiece.

The following question then ensues from my clients and patients:  "Where do I start?  Its all so overwhelming!"  Baby steps, and small efforts lead to bigger ones.  I would make a list of 5 things you can do (small things) to enhance your wellness, and start there.  There are 5 things that stand out in my mind that everyone can do more of to enhance their well-being (myself included).  If you need to start somewhere, start with these things.  You will notice an increased sense of well being in about 3-4 weeks.  Remember:  statistics show it takes, approximately, 21 days to make a habit.  I always give myself that "trial period" for anything.  I usually say to myself "If you still don't like it after 21 days, Almine, you can quit."  That rarely happens, however.  There is something odd that seems to "click" in your brain around that time, where your mind says "Actually, I really can do this," or "Wow, I think I can keep going."  Just give yourself 3 +/- weeks, and you'll see a change.  That encompasses adding a new exercise in, changing the way you eat, a new way of thinking, or forming any new habit. 

It takes about that long to tell your body and mind to re-train itself to a new pattern.  That's what happened to me with running.  I kept telling myself "Give it 3 weeks, Almine.  Just 3 weeks..."  And you know what?  It worked.  Around 3 1/2 weeks I experienced, what they describe as "runner's high."  I thought "Where has this been all my life?"  I realized I could experience the beauty around me, on the beautiful trails, in a way I never had before.  I could exercise my own body, and my pups, in a surrounding oasis of nature...quiet, alone with my own thoughts...to a cadence of my breath and footsteps...  It was a wonderful discovery.  Mind you, the first 2 weeks were not that enjoyable, but I just kept telling myself  "Give it 3 weeks."  I would invite you to do the same with the following 5 wellness suggestions:


1.)  Drink More Water:    How many times have we all heard this?  This is my "weak link" in my own lifestyle habits.  2013 is about changing that.  I now carry around a gallon jug of water with me everyday.  People laugh because they say "That's a lot of water you're carrying around with you!"  Do you want to carry around a heavy gallon of water with you all day?  I didn't think so.  Hence, the motivation to make it lighter.  So, you drink up.  The more you sweat, the more water you need.  It is that simple.  Since I've started to carry around a gallon of water with me everywhere, its made me realize a few things:  I'll actually drink water if I have it around.  If I don't carry water around with me (or I forget my water bottle somewhere) I don't drink.  The key, then?  Have it around.  And have around more than you think you'll need.  You'll surprise yourself, when you realize you drank both quarts of water, vs. 1, when you have 2 sitting in front of you.  We're all more dehydrated than we know.

2.)  Stretch:  Another one you hear all the time, but seem to never do?  Stretching gets shoved by the wayside by the vast majority of active people.  If you don't seem to have time for something, it tends to be stretching.  Unfortunately, its what the athlete needs most.  There have been alternating, oscillating studies on stretching:  when to do it, when not to do it, when its most efficient, how long, etc., etc.   At this point, I'd be happy to get some of my clients/patients to stretch 2x per wk.  I get you want to do the activities you love most:  run, "CrossFit," climb, surf, mtn. bike, whatever.  These things are only able to be done for the long-haul if stretching is included in your exercise regime.  Recently, at a "CrossFit" Powerlifting cert., I attended, I heard one of the head coaches say "Mobility IS longevity."  This couldn't be more accurate.  Want to do what you love to do, for as long as you can do it?  Stretch.  "Bikram Yoga" is my recovery Rx. of choice.  The "magical" combination of heat & stretching cannot be beat.  Your muscles will go from tight, achey and sore to supple, pain-free, relaxed and pliable.  This equates to better everything...and injury prevention.  I understand there is a price to playing hard.  Good food and "Bikram Yoga" are my dues.  I like to climb, lift heavy, do "CrossFit," trail-run, swim, ride my bike, etc.  All of these are wonderful for other aspects of my physical/mental/emotional health, but they do take a toll on the body too.  As Bikram Choudry says "Every other physical activity robs the body of energy.  Yoga gives it.  Its like the 'gas station' for the body to fuel up, so it can keep going."  This is true in my life.  Its what makes everything I do keep getting better.  Its the hub of the wheel, and all the other activities I do are like the spokes coming out of that hub.

Stretching/Yoga is my recovery Rx. of choice.  Here I am doing "Fixed Firm Pose" in "Bikram Yoga" (note the gallon water bottle)  :)

3.)  Sitting Practice:   It doesn't matter what your beliefs are.  To sit, in silence, with a quiet mind, doesn't require any belief.  It just gives relief.  Breath is non-denominational.  Anyone can sit and watch their breathing.  There are so many new wonderful studies on the benefits of doing this.  I suggest starting with a goal of 15 mins. a day, and working your way up in 5-10 min. increments.  It gives peace to a mind that doesn't stop all day long.  Your mind is even going when you sleep.  We call it dreaming.  Active meditation is allowing the mind to become still.  It's harder than you think.  It's a practice which gives coolness to an aggravated, over-used brain that is on demand the vast majority of our lives: relationships, children, family, life decisions, work, etc.  All of these things require calculated thought, and action.  Rarely, is silence allowed in our heads.  People think I don't sit still.  This couldn't be further than the truth.  I learned in India to sit in meditation for up to 10 hrs. a day in some monastaries.  It requires the same discipline, effort and determination as anything else.  Whether its mastering a good pull-up, or running a race.  Discipline is discipline.  But, the mind is the driver of the chariot.  If you have a driver, not in control, then the chariot is allowed to run wild.  Control the mind, the body becomes easier to discipline...and vice versa.  This is the premise of martial arts, and its accurate.  I jokingly tell people I exercise to get my "Ya Ya's" and "wiggles" out, so that I can sit quietly, before bed at night.  If I exercise, I know I will not only sleep well that night, but I know my body will be able to be still for a long period of time, before bed too.  I wake up refreshed the next day, excited to do it all over again.

 

Breath is non-denominational.  Everyone breathes.  Watch your breath.  It will still your mind.

4.)   Sleep:   There are too many studies on the benefits of good, quality sleep to ignore.  "Good" and "quality" are the key words here.  There are a few small things you can do to enhance better quality sleep, thereby waking up more rested each morning.  A good night's sleep equals more energy for your day.  #1) Make sure no artificial light is coming into the bedroom.  This goes for night lights in the room, televisions being left on, street lights, lights from signs outside, etc.  Studies show that even though your eyelids are closed, they still detect artificial light, even while you're asleep.  This, thereby, never really allows your nervous system to rest.  #2)  See above suggestion ("Sitting Practice").  A quiet mind before bed, equals a less active, busy mind during sleep.  #3)  Find a bed that really works for you.  We spend a large majority of our lives in our bed.  If, for any reason, your bed is not allowing your body to rest, then its time to invest in a new one.  If you're waking up each morning with a stiff back, neck, shoulders, etc. its hard to feel motivated to want to go and workout.  You're tired and sore, when you should be rested and energized.  A good bed is worth paying for.  Quality sleep is a priceless commodity, as the result will affect your whole day.  Many beds "off-gas."  Often mattresses are made with toxic chemicals, that you're inhaling all night.  Look into organic or natural bed mattresses.  They're readily available now, and can be found just about at any mattress store.
 

Na Night...  :)

5.)  Good Footwear:  Sound basic?  It is.  But its importance cannot be underestimated.  Our feet do so much for us.  They rarely get rest.   I currently treat a number of people for injuries that could've been prevented, had they changed out their footwear often.  In addition, finding the proper footwear for your specific activities is key.  Example:  I don't wear the same footwear for distance running as I do in "CrossFit."  When I start putting miles on my feet, they require different things, than they do for run-sprints.  Also, what terrain you're doing your activity on is important.  Are you running on road, trail, sand, grass, dirt or a combination?  I have trail-running shoes.  I have road-running shoes.  I have "hybrid" shoes for runs/courses that are a combination of the two.  I hear people say "Well, that can be expensive."  Perhaps.  If you look at the investment of either changing your running shoes out, when its time to retire them, or getting the proper footwear vs. treatment of a foot injury or chronic foot pain, the cost is nill. 

Bend is known as a capitol for endurance athletes:  ultra-runners, triathletes, cyclists, skate skiers, etc.  Because of this, we have a demographic of people here that are conscious of the footwear they use, for the most part, but I still treat issues around this.  Because of the nature of how important I think good footwear is,  I've set up a partnership with a local footwear store, "Fleet Feet Sports Bend," where ultra-runner/owner, Rod Bien, and his knowledgeable staff do "medical footwear fits," to make sure the footwear you're currently wearing is right for your given sport.  They go through extensive training to learn this procedure, and have assisted my patients and training clients with helping to reduce symptoms of "Plantar Fascitis," "Achilles Tendonitis," bone spurs, "Seismoiditis," shin splints, etc.  You eat soup with a spoon.  Not with a fork.  You eat salad with a fork.  Not with a spoon.  Your footwear should be like this.  You should have the proper footwear for the given activity.  Don't use one pair of shoes for everything.  You will wear them down, quicker than you realize, and your feet will pay the price.  That can hinder further activity for you down the road.  No fun.  And we're all about having fun.  :)

"HOKA" Evo Stinson's (Hybrid shoe for road/trail terrain)

I even have different pairs of shoes for different types of climbing  :)

 

 

Going more minimalist for my "CrossFit" shoes

 

Ouray Trip Report

 THE ANNUAL CRAMPON PIC.

It was a year of "digging deep."  Everything just felt more harsh...more cold...more sharp.  This year on the ice brought with it a host of emotions.  I was just starting to peer my head out over the horizon of a heart-wrenching 2012.  A year of letting go, understanding different elements of pain, and what it takes to move through those layers.

There is nothing that will make you, simultaneously, feel more "raw" & more vulnerable that the cold thickness of waterfall ice.  Its exquisite beauty and volatility hang like a delicate thread in the forefront of your mind at all times.  The fine line between pleasure and pain, the warmth of the sweat on your body with the coldness of the environment.  Ice climbing does all these things...and more.  You don't just see the vapor of your breath...you watch it freeze before your eyes.

*HORRAY* FOR OURAY!  :)

One of the Ouray, CO. locals said it was the coldest "Ice Fest" he's attended since the late 80's.  Several of the days, post festival, were in the negatives.  It almost felt too cold to get out of bed.  Strong willpower, a motivated climbing partner and several strong shots of espresso seemed to be the ticket.

ME (2nd from the left) & MY ICE CLIMBING GIRLFRIENDS AT THE "OURAY ICE FEST" WOMEN'S SPEED COMP.

This was my 3rd year in a row, heading to Ouray, during peak ice climbing season.  January is when the "Ouray Ice Festival" is held, and the vertical "greats" all convene upon the small town that is also known as "Little Switzerland."

Ouray has been made, essentially, into a "ski town," with no skiing.  The main attraction?  The "Ouray Ice Park."  A large, man-made, "playground" for the climber "junkie" with a hankering to get their feet off the ground, even before the ground thaws.

This year, I had the privilege of connecting with some women that have greatly influenced my life, and have driven my desire to experience the vertical world.  Margo Talbot, Kitty Calhoun, Angela Hawse, Dawn Glanc, Kim Reynolds...these women have all contributed to the fabric of women in climbing (whether it be alpine, rock, ice or mixed).  Really, what we're talking about here are legends.  Women who have pioneered the sport, and have paved the way for other women, such as myself to enjoy them.

 CLIMBING IN "THE AMPHITHEATER"

Margo Talbot is someone I hold very close to my heart.  Ice climber, alpinist, mountain guide, writer.  There is little she doesn't do with flair, style, whole-heartedly, and with an infectious laugh.  When I met her 3 yrs. ago at the "Ouray Brewery" I felt an instant kinship of spirit with her.  She has been someone who continues to influence me daily, through her profound connection to nature, and her journey.

 MARGO'S BEAUTIFULLY WRITTEN & POWERFUL BOOK ABOUT HER JOURNEY INTO THE WORLD OF ICE CLIMBING

The first half of my climbing trip, I had the opportunity to climb with a dear friend, Keith Young.  I met Keith in Ouray 2 years ago.  His kind smile, enthusiasm for the ice, and down-to-earth nature alerted me that we would be instant friends.  We spent the first part of the week working with negative temperatures, "getting our feet wet" with the intricate techniques of ice climbing again (since it had been a year for me).  When we could, we would hastily retreat to one of 9 local hot springs to fend off the wind and cold-to-the-bone temperatures.

KEITH & I CHOWING DOWN ON "POCKETFUEL NATURALS" BETWEEN CLIMBS TO KEEP FUELED.

AT "WIESBADEN HOT SPRINGS & SPA"

For the climber the temperature is fine, for the most part.  For the belayer?  Brutal.  Standing there, doing your best to contain body heat, while paying the utmost attention to your partner, is a mental chore.  In addition, the cold "zaps" energy from your core.  You are burning more calories than you know, and are burning them in excess, just trying to stay warm, let alone climbing.  We were very grateful that "PocketFuel Naturals" sent us over there with healthy-for-you-fat-filled-staying-power, because we burned right through them.

 HIKING OUT OF THE "OURAY ICE PARK"

Exit Awesome guy climbing buddy...Enter pro. climber, "Kitty Calhoun."  Kitty has guided all over the world.  Her resume is so stout and so long, that women like me had posters of her hanging in our dorm rooms in college.  Undergrad. book reports have been done about her legendary alpine, rock and ice feats. When she's in Ouray, she guides for a women's climbing company called, "Chicks With Picks."  This company is a wonderful venue for women to try their hand at ice climbing, and to experience the majestic beauty of climbing ice.

 YES, KITTY & I LIKE *FUN* SUNGLASSES

Kitty gave me all kinds of great "pointers," and even a pg. of handwritten "homework" notes for me to work on over the next year.  I was brutally honest with her that ice is a once-a-year medium for me, so she said "You like rock?  Good.  Then, we'll mix it up for you."  It was the first time I had ever tried "dry tooling" or "mixed" routes (rock & ice).  I found the lack of tactile contact with the rock (instead having crampons on & using ice axes vs. my hands) to be foreign in the way I was used to relating to that medium.  It was tricky to pull off rock moves that I normally felt comfortable with, "dangling off of 2 toothpicks."  It was a completely new way of me relating to the rock.  A more "primal" way, where my senses were stripped from feeling its texture, & I had to go by the sense of how I was hanging off of a small, sharp point.  It disarmed me a bit.  The fluidity needed, to move between rock and ice, was a phenomenal experience.  One that was both challenging and exhilarating.

WATERFALL ICE, GRADE WI5

To work with Kitty was a great honor for me.  I've deeply admired what she, and the other previously mentioned women, have done for women in the climbing community.:  putting up first ascents, paving the way for women at comps., getting women into the alpine backcountry, getting women sponsored, etc.

MIXED ROUTE, ROCK & ICE

I look forward to seeing how the spring climbing season shapes up, and what lessons I can bring, down  from the mountains of Ouray, to the world of splitter cracks, basalt lines & the volcanic tuft of my "backyard," "Smith Rock State Park." 

AT "THE STUMP WALL," OURAY ICE PARK

"THERE IS NO SUCH THING AS BAD WEATHER.  ONLY DIFFERENT TYPES OF GOOD WEATHER."

BAG LADIES: "What's In Your Gym Bag?"

My colleague, Amy Moll, & I sat down one day in our clinic staff room.  Sometimes we compare FAQ's of patients, so that we can get one another's opinions on a variety of topics.  The funny thing is, we realized, we keep getting asked the same funny question:  "What are your gym bag essentials?"

Amy & I both train hard every week.  6 days a week, that is.  We both have different goals for our training, but we share a lot of the same gym bag "essentials," and utilize some of the same products (both being acupuncturists).  Amy & I both do "CrossFit."  We both run with our pups, and row our hearts out each week.  Amy trains in "Mixed Martial Arts."   She is one fierce lady, who trains like a champ, morning, noon & night (when she's not owning/running 2 clinics).  For more info. on Amy's fighting, be sure to subscribe to her blog at:  http://fullmetalfighter.com/

I always have vertical spaces in mind for my training, whether it be on rock or ice.  I'm also a "CrossFit" coach, and certified fitness trainer, so do enjoy lifting heavy, gymnastic rings and a good sled pulling.  I love to move my body in as many diverse planes, climates & ways as possible in nature.  I thrive in constant diversity of movement, which really puts me in the category of a born Adventure Racer.  I like being tested in the elements, whether it be in wave, on rock, on trail or snow.

We've decided to team up for this month's wellness blog post, and share with you some things that we carry with us in our gym bags.  Both of us won't do without these few "must haves."

ALMINE'S GYM BAG FAVS.

• "Wet Wipes" (need I say more?):  Yeah, they pretty much get used for everything:  wiping bloody "skin flappers," from both pull-ups in "CrossFit" and climbing, to cleaning off my hands after a climb, so I can actually eat with them.  :-)
• Beef Protein Powder:  Easily assimilable, hypo-allergenic, BV (biological value) of an incredible 90%, and high in the amino acid alanine, the basis for much of the body's protein structure.  Alanine is needed for the metabolism of glucose, allowing the body to generate more fuel for an intense workout.
• "Quali-Patches" (both cold & warm):  "Quali-Patches" are topical adhesive patches you can put on over an area of pain.  Should I have an acute injury I would use the "cold" (instead of ice).  A chronic "tweak," I would use the "warm."  These patches are wonderful, because you can still be active while wearing them.  They have Chinese martial arts Rx.'s contained within them for a topical anti-inflammatory action.
• Sports Tape:  For climbing, pull-ups, you name it.  
• Sunglasses:  You never know when you'll need them.  I tend to buy "cheapies," as this is something I typically lose.  Sometimes, if I find cheap ones, I'll buy 4 or 5, & have them in different places, so I always have them available (in my car glove compartment, climbing bag, gym bag, "Camelbak" etc.)
• "POCKETFUEL NATURALS":  This is now my on-the-go fuel of choice.  Its high calorie...full of delicious blood-sugar stabilizing fats, such as nut butter & coconut oil.  :-)  I love the convenient (((squeezable))) containers, and they come in a variety of flavors (my favs. are "Chocolate Espresso" & "Chocolate Smackaroon").  Check them out, & inquire where they're sold in your area.  In Bend, they're sold at the following shops:  "Mountain Supply," "Pine Mtn. Sports," & "FootZone."  They're a local OR. company, & source organic ingredients.  www.pocketfuelnaturals.com
• "Garmin":  Every once in awhile I'll get "Type A" with my runs or road rides.  Sometimes I'll record them, sometimes I won't.  Sometimes I'll time them, sometimes I won't.  I do like having the option, however, so always carry my "Garmin" watch with me.
• Long Socks:  My legs can tell some good stories.  They've taken me to beautiful places around the world, and move my body daily.  However, they often take a beating, with crack-climbing, surfing (just got some nice new scars from eating it on a "wipe-out" in Maui on a coral reef.  OUCH!), mtn. biking, trail-running, you name it.  However, the scars I "wear" the most are from rope-climbing in "CrossFit"...sans long socks.  *Double* OUCH!  That's called "rope burn Central," people.  Carry long socks.  You never know when you're going to be rope climbing at your box, and your legs will thank you.  :-)
• Shaker Bottle:  For a pre &/or post workout protein shake while driving home.  Scoop that beef protein in there, mix with water, and drink up.  Your muscles will soak it up like a sponge.  :-)
• Moxa Stick:    See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Arnica Montana (homeopathic):  See previous blog post:  http://alminewellness.blogspot.com/2012/01/acute-injuries-most-effective.html
• Liver Caps:   See previous blog post:  http://alminewellness.blogspot.com/2010/12/my-recovery-kit.html
• Reflective Vest & Headlamp:  Often I enjoy a quiet night run along a favorite trail, or even the road.  I'm a "safety girl," and this means wearing reflective clothing, and a vest with a headlamp.  Several times, I've gone out trail-running, only to get caught out in the woods without a headlamp.  No fun.  Leave the house prepared for anything.
• "Traumanex":  A Chinese martial arts Rx. for soft tissue injuries.  We sell this at our clinic.  A must have for any athlete.
• "Hotties":   Hand, feet, body & toe warmers.  You can get these at "CostCo" by the box.  When you're standing there, belaying someone "projecting" a route in the cold, are doing winter sports, etc. these are great.  I'm starting to use them already on my trail-runs, soon for ice climbing & for snowshoe-running.
• A Tube of *RED* Lipstick:   My "war paint."  If I have to explain this, then there's a problem.  :-)

~ Almine's Gym Bag Essentials ~

AMY'S GYM BAG FAVS.

When my colleague Almine Barton suggested we collaborate on a blog about what’s in our gym bags, I was stoked. I haven't done show & tell since kindergarten. Back then my gym bag was full of Care Bears. Now, it's full of boxing gloves, MMA gloves, hand wraps, mouth guard, shin pads, head protection, wrestling shoes, New Balance Minimus weight lifting shoes, flip flops for quick trips from the mat to the water fountain, and Ugs for a comfy and warm ride home after I'm all gross and sweaty. But there are a few other items that may be of more interest to you, dear reader.

The Trifecta

Amy’s Ultimate Shake Mix: Beef Protein + Coco Hydro + Green’s First. This concoction tastes great, doesn’t need a blender, and provides amazing nutrition. Let me break it down for you.

     Beef Protein (Olympian Labs): 23 grams of protein in 1 scoop

     Coco Hydro (coconut powder from Big Tree Farms): “the equivalent of 25 young green coconuts in the palm of your hand” supplying potassium, magnesium, nitrogen, zinc, calcium. Great for staying hydrated and avoiding muscle cramps.

     Greens First (available at our clinic, Healing Response Acupuncture): The alkalizing power of 49 different super foods and antioxidant equivalent of 15 servings of fruits and veggies in 1 scoop. And it makes every shake I make taste minty-fabulicious.

Zing Bars or Justin’s Almond Butter packets: For quick re-fueling post-workout, these are my favorites, and gluten-free. Mr. Justin must be making a killing. Why didn’t I think of mixing almond butter with chocolate and selling it in individual serving-size packets? Check 'em out: Zing Bars, Justin's.

Shen Tong Shu Yu Tang: This is my Chinese herbal medicine replacement for ibuprofen. According to Chinese medicine, trauma blocks the flow of Qi and Blood in the body, thereby causing pain. This formula strongly moves Qi and Blood. When I’m hurting, I notice a decrease in pain within 20 minutes of taking this formula. And it doesn’t destroy my stomach or liver like OTC pain meds do.

Super Glue: works great for deep cuts, in fact, it’s what they use in the E.R.  So next time you see a charge for $300 on your medical bill for 2-octyl cyanoacrylate, just offer to buy them a $2 tube of Super Glue instead, it’s the same thing. A quick disclaimer: if you are sealing an open wound with Super Glue, make sure it’s clean first.

Nail Clippers: You will never find me with long beautiful nails. My jiu jitsu training partners would hate me, and also be buying stock in Super Glue. Enough said.

Kinesiotape (and scissors!): I was first introduced to Kinesiotape in 2006 when I was training for a trail marathon and dealing with achilles tendon inflammation. I noticed an immediate decrease in achilles pain after getting taped and was hooked. I use it personally for low back pain, shoulder pain, and neck pain, thanks to years of abusing my body and always testing my limits snowboarding, wakeboarding and mountain biking. I’ve gotten smarter now, and stick to more mellow activities such as boxing, wrestling, and jiu jitsu...

Note: The tape will not stick to sweaty skin, so you have to apply it at least 60 minutes before working out, or on dry skin post workout      and shower. Anyone interested in trying out kinesiotape can e-mail me at amy@healingresponse.net.

LaCross Balls: Laying on top of a lacross ball is self-healing-torture at it’s best. I roll out knots in my upper and lower back, work on range of motion in my shoulders, and realign my sacrum and pelvis with these bad boys. Free physical therapy.

Stretchy Bands: I use stretchy bands for rotator cuff strengthening exercises. Since I’m supposed to do them daily, I carry my bands around like a safety blanket.

Yoga Strap: I use a yoga strap to help compress my first rib and lengthen the connective tissues in my neck. It also comes in handy for working on posture for my overhead squats.

Tiger Balm: Muscle relief after a good workout.

Business cards: I get asked all the time during training!

I'm sure many of you have equally interesting items in your gym bag. We'd love to hear about them!

You Can Make An Appointment With Either Almine or Amy at "Healing Response Acupuncture & Integrative Medicine"

www.healingresponse.net

"Q & A" With Almine: "Can Women Be Sexual & Taken Seriously?"

Dear Almine,

Thanks for your uplifting, informative and funny posts. I get up in the morning, & look at your "Facebook" pg., and read it with my coffee. I have a question for you. Do you believe that women can be sexual and taken seriously? I'm asking for a few reasons, because, when I went to law school, I felt the need to wear "drab" or dark "serious" colors, to be taken seriously. While that was okay, I also missed putting a dress on, once in awhile, and felt that I had "shut down" areas of my sexuality or femininity. I felt like I sacrificed them for intelligence. Now, I'm looking to find a balance in my life. I enjoy being feminine, and also a partner in a major law firm. I don't know if Chinese medicine has an answer for this, but I did notice, when I didn't give attention to my sexuality or my "feminine side," that I started to experience OB/GYN symptoms. Its like my body was telling me I was denying that part of myself. Is that weird? What do you think about it? Is there a connection between female health issues, and a woman "shutting down" parts of herself to play in "a man's world." I like that you do rough sports, but you also seem very feminine.

Thanks,
Gisele
Calgary, Canada

The Goddess Aphrodite or Venus, The Goddess of Love, Sexuality & Beauty

Dear Gisele,

First and foremost, I'm honored that you asked my opinion on such an interesting subject.  The question of women embodying intelligence, sexuality and strength has been long debated for thousands of years.  Some cultures are more comfortable, with one or more of those aspects of femininity, than others.  I do believe that cosmology, philosophy and ethos play an integral part in how any one person could respond.

Throughout history (and let us examine the word "HIStory") women's sexuality has been to blame for the demise of kingdoms, the cause of famine, and the Biblical fall.  The very word "Sexuality" is a scary word to many.  The beauty of woman has inspired poetry, music, film, art and architecture.  It cannot be contained.  It is illogical.  It cannot be put into graphs, charts or neatly filed away.  Its wild, free, bold, soft, gentle, strong, and holds qualities of both water and fire.  It has been veiled (literally), and exploited.  Either way you cut it, its a thing that can incite passion, and this, I believe we are afraid of.

Early cultures, and some polytheistic societies, were/are comfortable with feminine archetypes.  The theology behind their cultural outlook on women acknowledged there was a yin to the yang.  A feminine nature that governed laws of our world.  The Native Americans called the Earth "Mother."  The Greeks had many faces that described the feminine...and not just the sweet, "Mother Mary" aspect.  They understood the nature of womanhood was multi-faceted, not to be contained, and ever changing.  From the sexual Goddess Aphrodite to the benevolent mother Hera to the fierce Goddess Medusa.  They simply accepted and acknowledged the different faces of the feminine, without judgement of any of them.  They simply were.

The Goddess Artemis, Goddess of the Hunt, the Forest & Animals

Patriarchal traditions are neither good or bad, but they are incomplete.  They leave little room for young girls to understand their place in the cosmos.  There is no face of the Divine Feminine.  If you were dealt the hand of being raised Catholic, you got a "get out of jail free" card by adoring Mary.  Mary, however, is only one face of femininity.  True, she is benign, compassionate, kind.  And yes, these qualities are important to embody, but do you feel benign, compassionate and kind everyday?  Probably not.  Its unrealistic for anyone, and it sets a standard that is impossible to attain.  Does that mean you shouldn't strive for it?  Absolutely not.  We all should.  Everyday.  But, its important to not judge or suppress the other sides of your femininity as well.

I often joke about embodying the comic book character, "Catwoman."  I like her, because she is good with who she is.  She doesn't judge herself for it.  Some days she helps Batman.  On occasion, she'll cavort with the "Penguin" or "Joker."  She is good with her "dark" and her "light" side.  She makes no apologies.  She is who she is.  When you can step away from judging yourself for your various, interesting aspects, and begin to embrace every one of them, you become more of who you truly are.  Catwoman is strong.  Catwoman is intelligent.  Catwoman is sexual.  Catwoman is good with all sides of herself.

Me, "Halloween," 2012

I think young girls of the "Disney" era (which is still in effect) are primarily fed "the Good Witch" and "Bad Witch" persona.  In other words, "Disney" asks them to choose which one they're going to be, and to think the other is "bad."  Inevitably, the "Bad Witch" gets...well, the "bad" wrap.  Its an emotional conundrum that can never be resolved.  Everyone has both sides within them.  The less you judge any side of yourself, the more you can embody all of the various archetypes within you.  And they do exist within you.  Carl Jung was a master of deciphering these roles within his patients, and utilizing them for the betterment of everyone he worked with.

The problem is a society that is uncomfortable with these qualities:  the dark, sexuality, powerful women who have a voice, women who stand up to injustice, etc.  Those qualities are indeed great catalysts of change. Change can be scary, and chaotic. We are frightened of it.

Regarding can a woman be strong, sexual and intelligent?  Well, I sure love to "Olympic Lift," I love lipstick, tight clothing, heels, animal-print and a *fun* running skirt.  I also graduated with a 3.89 GPA, B.A. in Medical Anthropology (with honors), and hold a 4-yr. clinical Master's degree.  Do I apologize for any of those aspects of myself?  Absolutely not.  I relish in them, and am very proud of what I've accomplished.  It was a lot of hard work, and being a female self-employed business owner, and athlete, continues to be.  Its work I enjoy very much.  :)

Hamstrings and Quads built by "CrossFit," climbing, cycling/running hills, laps in the pool & yoga

They're super strong...and I love all the things they do for me.  Nope, I'm not apologizing either. :)

I think, as women, we're taught to apologize for it all:  being sexual, having sexual needs, being "too pretty," "not pretty enough," "too smart for her own good," an "airhead."  We can't win for losing.  Either we're too smart and "scare the boys away," or we're a "dumb bimbo."  Either way, you'll never please everyone, so I suggest we stop trying.  A remarkable thing happens when you stop trying.  You find your voice.  At first, it can be scary to use, but, like anything it takes practice.  Practice then becomes habit.  Habit then becomes a vehicle for change, and a way to inspire others.

Me, climbing in Moab, UT., Oct. 2012

My passion has always been to empower young girls, adolescent teens and women to find their voice.  Does this mean that they're "anti-men?"  Not even close.  It means that they can stand up for the whole community, and that includes men.  Women are powerful agents of change, but in order to bring about change, we must find our voices.  This can take a long time.  Especially, if a woman has believed the stories about herself that she's "too this" or "not enough this."  Somehow, we must let go of those stories.

My clinical specialties are sports medicine/acupuncture orthopedics and G.I. tract disorders.  Those are two things I do really well.  Does that mean I haven't seen a correlation (over 8 years of practice) between women's beliefs about themselves and the health ramifications of those beliefs?  I have seen it.  I will say this:  there is no hard and fast evidence to support what I'm going to say, but a vast majority of women who have come to me with OB/GYN disorders have either experienced a lack of respectful touch, and/or have been violated sexually.  In Chinese medicine, we would explain this with the diagnosis of "Qi & Blood Stagnation in the Uterus or 'Chong Meridian'."  A lack of movement, sexually speaking, is unhealthy for a woman.  We kind of ignore the clinical statistics on how positive an orgasm is on a woman's health, because frankly, as a society, we really aren't comfortable with talking about those things.  In comparison, cultures such as Brazil, Italy, France, Spain, etc. are known as "Romance Countries," and are quiet comfortable.  They don't judge their sexual desires.  They create music, art and poetry about them.  They sculpt statues and create feats of architecture dedicated to them.

There are some very intelligent women, who are also sexual and/or strong out there.  "Academy" and "Golden Globe" winner, Natalie Portman, is also a Harvard alumni.  The only woman to earn two acting "Golden Globe" awards in one year, Sigourney Weaver, graduated from both Stanford and Yale.  Another one of my favorite examples of sexual, strong and intelligent? (she's kind of one of my heroes)  Dr. Mireya Mayor, PhD.  Once a former Miami Dolphins NFL cheerleader, turned "Fulbright Scholar," turned field biologist.  She is now a "National Geographic" researcher, and the current star of "Nat Geo WILD’s: Wild Nights."  She discovered a new species of lemur in the jungles of Madagascar...yes, in *PiNk* hiking boots.  :)  She's smart, she's beautiful, she's athletic.  She's comfortable with all of those things about herself.  Check out the great "National Geographic" video "Pink Boots and a Machete."  Its one of my favs.  :)

The fun part about being a woman is that we really do get to do it all.  Embrace everything about yourself.  Play out all aspects of yourself like characters on a stage...and *Enjoy* it.  Its such a treat to be able to wear a dress (or not), wear make-up (just because its fun sometimes, and we can)...or not. Relish in your unique beauty, your intelligence, your strength...all your skills.  You then give other women the courage to do the same.

In The Spirit of Wild WomanHood,

Almine

She Walks in Beauty

She walks in beauty, like the night
Of cloudless climes and starry skies;
And all that's best of dark and bright
Meet in her aspect and her eyes:
Thus mellow'd to that tender light
Which heaven to gaudy day denies.

One shade the more, one ray the less,
Had half impaired the nameless grace
Which waves in every raven tress,
Or softly lightens o'er her face;
Where thoughts serenely sweet express
How pure, how dear their dwelling-place.

And on that cheek, and o'er that brow,
So soft, so calm, yet eloquent,
The smiles that win, the tints that glow,
But tell of days in goodness spent,
A mind at peace with all below,
A heart whose love is innocent!

~ Lord Byron 

   

MOAB Trip Report

I was hoping to get this trip report out last month, but we were waiting on a few pictures to insert in the trip report to give you a better sense of where I was, the landscape & what I was up to.  A big "Thank You" to Chris Hunter, from "Hunter Imagery" (http://www.hunterimagery.com/) for the beautiful pictures.  Chris was able to capture the desert light like I've never seen, and from angles that would've been challenging for the rest of us.

First and foremost, I have to say what a complete honor it was to climb with one of the women, who I  admire most, in the world of climbing, Ms. Steph Davis.  Steph's legendary feats in the world of climbing and BASE jumping are awe-inspiring:  Here is an excerpt, from Wikipedia, about Steph's record-breaking accomplishments:

"In 2003, Davis became the second woman to free climb El Capitan in one day. Two years later, she became the first woman to freeclimb the Salathé Wall, on El Cap, and to climb Torre Egger, a difficult summit in Patagonia, of which she made the first one-day ascent, with her then partner Dean Potter.^[3]
Davis has soloed routes on Colorado's Long's Peak's east face, The Diamond, a thousand-foot granite wall at 14,000 feet. In the summer of 2007, she free-soloed the Diamond four times, with the final solo recorded by Peter Mortimer, of Sender Films. Soon afterward, she free-soloed and BASE jumped Castleton Tower, in Moab, Utah.^{[citation needed]}
Davis has made first ascents around Moab including the Tombstone. In 2008, she climbed Concepcion, one of the hardest pure crack climbs in the world. Steph has been on successful international expeditions to climb new routes in alpine, big wall, and solo styles, including in Pakistan, Kyrgyzstan, Baffin Island, Argentina, Italy, and Patagonia. Davis was the first American woman to summit Fitzroy in Patagonia and to summit all seven major peaks of the Fitzroy Range."

To have a mentor, such as Steph, give me instruction, tips & pointers, in a medium where she eats, sleeps and breathes climbing and BASE jumping was a treat.  One that I plan to repeat in March 2013.  In addition, I was lucky enough to receive instruction and gear placement feedback from her climbing partner, Lisa Hathaway.

The desert was a new medium for me.  Yes, I live in the high-desert of Central OR., but I had never placed gear in "soft rock" before (sandstone), and was intrigued at the art of doing so.  I primarily climb on the volcanic tuft of "Smith Rock," and on local basalt crack columns.  I was not only thrilled at the opportunity to work on a new rock medium, but to experience crack-climbing in one of the world's renowned "meccas" for it, Moab, UT.

Me, On A *Fun* Off-Width Crack in Moab

Moab is known as a crack-climbing "proving ground" & paradise for the best-of-the-best.  The "splitter" crack columns there have been the "playground" for some of the world's elite trad. climbers.  Steph is one of them, as is her partner, Lisa.

The smoothness of the sandstone was something I was surprised at, and quickly had to "shift gears" into climbing, like I do on basalt.  The smoothness of basalt is a quality that I like about climbing it.  It lends well to smearing, and gear placements.  I found the sandstone to be similar.

Me, Climbing In Moab

The majestic light of the desert is something that simply cannot be put into words.  The lightning and spectacular desert towers lent itself to some of the most scenic climbing I've had the opportunity to do.

Steph is a master at finger cracks.  Finger cracks often lend themselves well to small fingers and hands.  Even though women tend to have the advantage in this department, the stamina and technique is not easily conquered by either gender.  It is an art.  One that I'm new to.  A "fist jam" is my favorite size crack hand placement technique (#3 & #4 "Black Diamond").  A "double fist stack?"  Even better.  Its where I feel most secure and safe, but Steph could see that I needed to move outside my comfort zone, and had me work on a 5.12 finger crack, which I only got a little over half-way up.  Finger cracks take small gear, and "ring lock" finger placements, often being quite strenuous on the digits. But if you work certain techniques consistently, which Steph shared, a sense of ease with them will ensue.

Mock-Leading Exercise With Lisa Hathaway Checking My Gear Placements Behind Me

The comraderie I experienced with my fellow climbers there was priceless.  Climbing is a sport based on trust.  Trust in your belayer.  Trust in yourself.  Trust in your gear.  Trust in your gear placements.  This is something I love about the sport.  It brings people into your "circle of trust" very quickly.   When you come down from a climb, with someone, and look at one another with a deep sense of satisfaction, there is an established trust between you two that cannot be broken.  I had the opportunity to climb with some phenomenal people in Moab.  People who live for the thrill of the vertical world, the sights that they will behold, the friendships they will make along the way, and the knowing that they got to the top of the climb through their own effort.  It is a thrill like none other.

Mock-Leading Exercise, Take 2  :)

 You walk away from a climb with a different view on life.  You see the world "from up above," or from the "bird's eye view."  This can help put things in our lives into perspective.  It can put the problems in our lives into a framework of understanding and knowing that they really are small in the grand scheme of things.  You also look down upon the beautiful earth with a sense of humility, and wanting to assist the creatures who inhabit it.  You gaze at it, wanting to make it a better place.

 

Steph Davis clip, free-solo of "The Diamond"

Every time I travel somewhere to climb I come back feeling this way.  I feel grateful for climbing in my life.  It is a moving meditation for me, in the "playground" of nature.  It makes me feel small, insignificant...like an ant crawling on a rock.  I believe its important to view ourselves that way, from time to time.  It helps us understand how small we all are, but what a big impact we can still make.

I look forward to continuing my learning with Steph and Lisa, and am excited, already, for my return trip there in the spring....xoxoxo,  Almine

A Big "Thank You" Goes To "POCKETFUEL Naturals" for fueling my journey

http://pocketfuelnaturals.com/

FASTING: Is It Beneficial For The Athlete?

"To Lengthen Thy Life, Lessen Thy Meals."  ~Benjamin Franklin


Often, around the spring and fall, athletes ask me this question:  "Almine, would it be beneficial for me to do a fast?"  Its like, at the crux of those two seasons, people instinctively know that a 'lil "R 'n R," or "deep cleaning" for the body is necessary.

The answer to this question is "Yes."  Fasting is beneficial for not just everyone, but in particular, the athlete.  Why is this?  There are a few simple explanations, but the easiest one I can articulate is that the athlete accumulates a lot of free-radicals in the body, on a constant basis, and that a "deep cleaning" is necessary from time to time, of these inflammation causing intra-toxins.

We all know there are "good stresses" and "bad stresses."  What is a "good stress" for the body?  Building muscle.  You must break muscle down to create stronger muscle (what a great metaphor for life, right?).  This process, however, does cause inflammation.  This inflammation has to go somewhere, and unless its "evacuated" promptly through one of the body's waste removal mechanisms (feces, saliva, urine or sweat) it will accumulate in the muscles and "hang out" there.  This is not what an athlete wants, or needs.  This is called DOMS ("Delayed Onset Muscle Soreness").  DOMS, if exponentially accumulated (workout after workout), without proper "housecleaning" through the body's waste mechanisms, can overwhelm the system.  This can cause nausea, headaches, hormone imbalances, premature greying of hair, dry skin & nails, constipation and/or diarrhea, gastritis, ulcers, poor training performance/recovery, to name a few.

As inflammation compounds, through multiple workouts, without the athlete assisting it to be removed from the body, free-radicals build-up.  Free-radicals are burdensome on the liver (a paramount organ in muscle building, metabolism and blood sugar stability).  Therefore, the athlete must place as much emphasis on free-radical elimination as s/he does to training.

Me, cranking out 100 back-squats for time at "CrossFit"

Hence, my emphasis of certain "power" foods and herbs (see previous blog posts) that aid in recovery, nourish the body, and increase evacuation of free-radicals rapidly.  In addition, I constantly tout the benefits of stretching in the heat (i.e. "Bikram Yoga").  You all must be thinking "Geez, Almine, enough already about the 'Bikram Yoga'."  The reality is, however, saunas & "Bikram Yoga" studios are invaluable in removing waste, rapidly from muscle tissue and fascia.  Stretching in heat (above body temperature) only increases free-radical elimination.  It relaxes muscle fibers enough for them to release inflammation/free-radicals, so that they can be excreted via the pores through sweat.

"Bikram Yoga" can aid elimination of toxins, built up by the body

through training.  This will accentuate your fast.

Want to play hard?  You must "deep clean" your body of the built-up waste that is accumulated from doing so.  Injury is soon to ensue if you don't.  Make stretching in heat a regular part of your training regime.  This should be a non-negotiable for every athlete.

Where does fasting fit into sports nutrition and training regimes for athletes?  When is it appropriate to do a fast?  What type of fast should I do?  Is there a better time of the year to do a fast vs. any random time one feels inclined to do so?  All good questions.  I will lay out a few "bullet points" for fasting that can be understood in a "101" manner:

-Fasting is best done at the crux of the season (spring/fall are the best times of the year) to ensure maximum immunity for the season ahead.  Have spring allergies?  Fasting at the beginning of spring should be a "must" for you.  In other words, if you're going to do a fast, consider doing it at/around the spring/fall equinoxes.

-Fasting is done best in either 1, 3 or 7 day blocks of time.

-Fasting during summer or winter is not recommended.  

-Do NOT exercise during fasting.  What I mean by exercise, in this case, is "cardio.," lifting weights, swimming, anything that requires your muscles to break down & cause inflammation.  "Active recovery" exercise during fasting is okay:  yoga, Tai Chi, Qi Gong.   As Bikram Choudry says "Yoga is the only exercise that gives the body energy vs. taking away from it.  Its the gas station, where the body fills itself up."

-The 3 best fasts:  air, lemon-water, vegetable broth.  Air fasts (no food or water) is the most powerful & deep-cleansing.  Lemon-water only is 2nd runner up & vegetable broth is 3rd runner up.  If you're choosing to do "Bikram Yoga" during your fast, you will increase the deep-cleansing attributes of the fast, but you will also lose valuable electrolytes.  Then, a lemon-water or vegetable broth fast is recommended to replace those electrolytes lost through sweat.  I would not recommend an air fast if you're choosing to sweat in saunas or at "Bikram Yoga" during your fast.

-The first 24 hrs. in a fast can be mentally challenging.  Your tummy will rumble for a couple of hours, but then it WILL settle down, & the mind will begin to become calm.  My favorite fasting period of time is 3 days.  By day 2, I feel like I can take on the world.  

-Fasting around the full moon is an ancient tradition to remove toxicity from the body.  Why does the full moon matter?  Is it just an "Old Wive's Tale?"  No.  It isn't.  Your body is made up of 70% water.  The moon governs all water on this planet, from the tides of the ocean, to the water in your body.  You are a microcosm of the macrocosm.  Water is a powerful medium used to flush out toxins.  Work with nature's cycles, not against them, & you will find your fasts more powerful and effective.  I would recommend doing a fast the day before/day of/day after the full moon.  When you become experienced at feeling what a fast can do for your body, you will notice the increased benefits, if you do it around the full moon.

The Full Moon Is A Powerful Time For The Water In Your Body 

To Assist In Cleansing Itself

-If you're a woman, do not fast while on your menses.  Your body is already cleansing.  Its too much to do both at the same time.  Also, do not fast while you're pregnant or lactating.


Fasting was a mandatory practice for warriors from the East:  Ninjas, Samurai and Shaolin martial artists.  It enforced discipline of mind, mastery over the body, and increased health benefits.  The first couple of hours of a fast your "monkey mind," as one of my teachers calls it, will go crazy.  "I want food, I want cake, I want broccoli, I want, I want, I want..."  This will settle down.  Your mind will begin to slow, and your breathing will become more calm within several hours.

Japanese Samurai Warrior

My advice is to set aside fasting for some type of retreat atmosphere.  Go to a hot springs, a secluded cabin, etc.  This is a time for rejuvenation and resting of the tissues, so that they may replenish themselves.  I would not recommend a "daily life" regime while fasting (work, picking up kids, training the way you normally do).  This would be retrogressive to the fast. 

There is some type of purification of the body amongst every warrior caste in various cultures.  Take for instance, the sweat lodge amongst the Native Americans.  To sweat, fast and purge the body was an annual ritual 1-2x per year (depending on the tribe).  They knew this enhanced longevity, gave vigor to the body for the coming season ahead, and quieted their minds to re-align themselves with the tribe's needs and goals.

Traditional Native American Sweat Lodge

In addition, there is not one spiritual tradition that I'm aware of that doesn't advocate fasting.  The world's greatest sages, from a variety of traditions, have fasted:  Buddha, Krishna, Jesus, John The Baptist, Ammachi, Paramahansa Yogananda, Mohammed, Anandamayi Ma,  Meera Bai, Lao Tzu, Ramakrishna, Milarepa, Hazrat Babajan, Hildegarde of Bingen, St. Teresa of Avila, Rumi, Joan of Arc, St. Francis of Assisi, Ghandi, Mother Meera, etc.   Each of these great masters have changed our world for the better, dispensed wisdom, and have been a beacon of knowledge to those of their era...and to us today.

~ Sri Anandamayi Ma ~
1896-1982

(This picture was not adulterated in any way.  It was taken of her, while she was fasting for 40 days & 40 nights.  Note the amount of "Chi" generated by her, commonly known in the West as an "aura."  This is often depicted in paintings of Christian saints or icons as well)

If you're new to fasting, and feel that you need some additional support/nutrition/electrolytes for the body, herbal teas can greatly assist.  Here are some herb suggestions for you, during your fast:




  -Amazon warriors fast on a strong concoction of yerba mate tea, 2x per year for 1 wk.

Yerba Mate Farmer, Paraguay

 
-Alfalfa leaf tea was used by medieval saints in Europe to assist with their fasting.

Ground Alfalfa Leaf Powder

 
-Tibetan monks fast on nettle tea, during meditation retreats.  In fact, Milarepa, the great Tibetan Buddhist yogi was said to have a "green hue" to his skin from drinking so many nettles.  :-)

Stinging Nettle

-Hindu sages have taken "Triphala" (see "Spring Detoxing:  The Ins & Outs" blog post), while fasting.

"Triphala"  (meaning "3 Berries")

We're at the beginning of fall now, this is a great time for a fast.  Remember to take the time to rest, soak in hot springs and/or do active recovery exercise to enhance your immunity for your coming fall/winter sports.  You do routine maintenance on your car.  Your body is more precious.  Treat it well, and allow it the time to heal itself.


FOR MORE INFORMATION ON FASTING:

http://www.marksdailyapple.com/fasting-activity/#axzz27zCwgv00

http://www.marksdailyapple.com/fasting-exercise-workout-recovery/#axzz27zDKpLOR