To Your Peak!!! Lorrie

So this month I thought we would explore a great way to beat the summer heat and get in some fun family fitness all at the same time. I tried my first kayaking adventure several years ago and although skeptical at first, I was won over by the great workout and the soothing rhythmic stroke of the paddles.

Kayaking is one of the fastest growing water sports and for good reason. You don’t need to know a lot of technical stuff or be in peak physical condition to get started. You can learn at your own pace: that means no white water or open ocean kayaking to start! And it is a relatively inexpensive sport for the whole family.

Getting the kayak moving is an aerobic activity even though you are sitting down. The strong strokes increase blood flow and heart rate, using more oxygen. You will actually exert your whole body, not just the arms. The control points for the steering and balance are your hips, knees and feet. Your legs will also help keep you balanced and provide power to the strokes.

Although it is your arms doing the paddling, it is your torso and core being held tight and strong that will give you the power to pull the paddle through the water. Believe me, after a few short hours on the water sitting up straight, and holding your abs tight, you will feel as if you have six pack abs already! Don’t be disappointed if, when you look down you can’t see them quite yet, but know you are on your way.

There are some good on-line tutorial videos or local gear stores that will help make your outing much more enjoyable with some good tips on everything from basic equipment to how to hold the paddle most efficiently. REI in Concord is always a good resource and Sunrise Mountain Sports has Kayak Wednesdays at Lake Del Valle, where for a nominal fee you can try different types of kayaks and get some basic instruction.

So break out of your fitness routine and try an evening kayak with a friend. You will find it is good for the abs and good for the soul.

Calories Burned for Activity: Kayaking

340 calories per hour

Assuming a body weight of: 150 lbs
This is equivalent to eating any of the lines of the following table.

Maybe it is no coincidence that I started to notice the abundance of articles in the press about exercise and the anti-aging affect not only on our bodies, but our brains. Don’t get me wrong, I have no illusions that we will ever really give up the aspiration to lose 10 pounds. But this new evidence, plus the prospect of wearing again the wardrobe that we can no longer fit into in our closets, may be just the ticket you need to get started. If you remember back in January, we talked about fitness as your daily resolution; today is a great day to start.

Regular moderate exercise can make you biologically 10 years younger! Lynn Cherkas, PhD, of Kings College in London reported her findings in the Archives of Internal Medicine. These new findings send a powerful message as baby boomers age.

While Cherkas’ study found exercise makes our cells younger, it is unclear if that will lead to longer life. And who cares, if we are not fit enough to enjoy our retirement? However, an 11 year British study named physical activity as one of the 4 steps to living 14 years longer. With an extra 14 years, I may actually live to see grandchildren! They followed over 20,000 subjects in a longitudinal study and found that if they followed these four steps they lived on average 14 years longer.

1. NO Smoking
2. 30 minutes of daily activity
3. Moderate drinking ( 1-14 drinks per week, not all on the same day)
4. Five servings of fruit or vegetables a day

The key element that most people struggle with is ‘REGULAR’. With health care costs rising, it is incumbent on each of us to be more proactive about our health. We can’t decide to exercise when it is finally convenient: when the kids are in school, or out, when the birthdays, or holidays are over, when we leave the old job or start a new one. I’m sure we all recognize ourselves on that path.

In another study, Arthur Kramer, PhD, professor of neuroscience and psychology at the University of Illinois and his colleges reported some surprising results with their study. They followed a group of subjects, dividing them into a walking or aerobic group and a toning group. The group who walked several times a week performed certain cognitive tasks, like paying attention and blocking out distractions, 15 to 20 percent faster than those who did toning exercises alone. And in the end, the scientific literature found that the combination of aerobic exercise and toning together had an even greater cognitive benefit. So make sure to mention that on your next job interview!

So what does this mean for all of us? That exercise is multi-tasking at its best. We can reduce our risk of heart disease, improve our memory and lose 10 pounds all at the same time. The one consistent message from all the research was that moderate exercise will provide the desired benefits we all seek. You do not have to run a marathon or be a super athlete. Of course that could be fun too.

Well, I am off for my daily hike because yesterday as I was getting out of the car and collecting my things I was frantically looking for my phone, only to discover that I was talking on it…duh. Gotta run…

I am a perceptive observer. I have always had a keen sense of people and have spent my life taking in the emotions around me. And growing up overweight and being very
self conscious about it, I have been particularly interested in that area. Over the years, leading outdoor hikes and owning a women’s gym, I have come to the conclusion that we women are our own worst enemies. I had hoped that somewhere around 50 we could stop worrying about the size of our butts or anyone else’s for that matter. Yet, I have worked out with women in their 60’s and 70’s who are in relatively good shape and still fret about that 5 or 10 pounds.

So here is the big secret, we need to see other women as allies, and realize that there isn’t one clear winner, or one healthy body type. Have you ever not wanted to go to the gym because you have recently gained some weight? Or compare yourself to the other women on the treadmills? It seems we live in a winner take all society and it is hard not to want to win. But together as allies to support and nurture one another we can finally achieve that healthy body for life.

At a recent conference I heard a great story I would like to share with you about how we came to get stuck with…um… I mean have the bodies we do. And it goes something like this… we were once all little light beings bouncing around in the universe. The day before we were to come to earth we received a scroll containing our orders. The scroll contained our life’s purpose, our meaning for being. We were all so excited! Then in the next room we were to pick out a physical body to serve that purpose. This room contained tall bodies, short bodies, fat bodies, and skinny bodies. Happily we all picked the perfect body for our life purpose. Shortly after we got, The Call, we were going to be earthbound finally. Only somewhere in the process we lost our purpose and when we fell to earth we were confounded by this body. Only to spend the rest of our life trying to make peace with our …you fill in the blank, thighs, butt, thick arms, skinny arms. You name it we can pick on it.
So this is my birthday gift to you. You cannot achieve that healthy fitness level until you make peace with your body. Trust it to serve you well. Find things you like about your body and focus on that while you continue your workouts. You have the right body for you. Don’t compare it to anyone else, that will serve no purpose.

As I started climbing mountains years ago I was struck by one of the books I had read about climbing Mt Whitney, the highest mountain in the U.S. at 14, 500 ft. It said that those who were the most successful in climbing the mountain were the ones that were slow and steady. They said anyone can climb Mt Whitney, point your feet in the right direction and take one step at a time.

So what ever your mountain is, if you are struggling with being overweight or would like to feel stronger or have more energy, find a really supportive friend, a person who makes you feel better about yourself, point your feet in the right direction and take it one step at a time and you will get there.

No, I am not talking about that chocolate kiss that you have in your hand. I am talking about your health and fitness plan during this temptingly treacherous time of year.

Well, Halloween Meltdown no more, I am here with some good news. At a recent health and fitness conference I attended, I was so excited by some of the latest research, I couldn’t wait to share it with you.

Actually, it is old news put a new way. And in a word it is intensity! Let me share some of the findings and you will be a believer too. After intense interval or cardio exercise, the body continues to need oxygen at a higher rate that normal. This elevated oxygen consumption, originally referred to as oxygen debt, is now known as excess post-oxygen consumption or EPOC. Simply put, the body needs to replace oxygen used during intense bouts of exercise. And thus energy or calories are being used at an elevated rate.

The real benefit of EPOC is the 24 to 36 hours after exercise when your body is trying to recoup oxygen and return your body to its pre-exercise resting state. And that process can increase your metabolic rate by up to 16%, thus burning more calories. Have you ever had what you thought was a good workout session on the treadmill and at the end of a 45 minute session looked down in dismay only to discover you had only burned 300 to 350 calories? Let your exercise work for you. You want your body to rev up and burn those calories for the next day or two.

And as for intensity there are a lot of technical terms for where you want your heart rate to be but I will put it in my everyday language: BREATHE HARD! I tell clients I want you to be “breathy”, you know, like Marilyn Monroe. Clinicians will tell you 75 to 85% of your maximum heart rate. But you be the judge; let perceived exertion be your guide. On a scale of 1 to 10 how hard are you working out (honestly)? It should be about an 8.

So on those days when you don’t have a full hour or even a half hour, I have a couple of good heart pounding exercises for you to try that will get your heart racing and burning those calories for the next day or longer. If you log on to www.fitandfabulousoutdoors.com you can click on the You Tube link and watch the demonstrations to get you started. You know that you feel better and less stressed when you exercise and the less stressed you feel, the less likely you are to dive headlong into that trick-or-treat bag.

And speaking of trick-or-treat bag, just how many calories are in your favorite candy bar?

3 Musketeers (1.81 oz) …………….212 calories
Baby Ruth (2.1 oz)………………… 289 calories
Reese’s PB Cups (1.5 oz)…………..222 calories
Snickers (2 oz)…………………… 273 calories

Now that you know how to rev up your metabolism and burn more calories you may be more thoughtful about the calories you consume. That doesn’t mean no treats, but what I call mindful eating. I have a friend who (I know reads this column) is a fabulous baker. Around this time of year she often bakes the best lemon bars you have ever tasted. They simply melt in your mouth and leave you feeling loved, or maybe that is just me. She will carefully wrap one and leave it on my porch. Not the whole pan, just one. And I savor every bite ever so slowly. So this time of year enjoy the family, fun, festivities and fitness. And like most things in life it is about finding the right balance.

An effective workout in just four minutes? Fitness expert Lorrie Sullenberger says it’s possible.

Four-Minute Workout and Other Tips From Lorrie:

Women really do need 45 minutes to 1 hour of exercise, 4 times a week. But if you are having a hard time starting, or the season has you strapped for time, this 4-minute workout is surprisingly effective, as it is such high intensity that it produces what is called EPOC (or excess post-exercise oxygen consumption). This process elevates the metabolism from 16 to 36 hours after your workout trying to return your body to its resting state. And that process burns calories! The goal is to keep your body burning calories for as long as possible after the workout. Make your workout work for you.

I recently came back from a fitness conference where a lot of attention was focused on this kind of workout because the number one reason people give for not working out is time and this high intensity workout you can do anywhere and keeps you burning calories long past the actual exercise.

The goal is to workout on a perceived level of about 8 on a scale of 1 to 10. In layman’s terms, BREATHE HARD! I tell clients breathy: like Marilyn Monroe.

Here are three examples you can do at home:

1. Stand tall with your hands stretched over your head. Then Squat down and spring up in the air. Then down back into that squat position. Do not spring up with the balls of your feet. You are thrusting up with your glutes and quads. Do 30 and repeat 3 times. Most of my clients can only do 20 at a time.
2. Jumping switching lunges. Get into a lunge position and jumping back and forth switching leg positions from front to back. Be careful of your knees. Your form may not be perfect but you are keeping the muscles stressed the entire time. Again If you can do 3 sets of 30.
3. Using the bands loop it around a post or leg of your desk then standing with your core tight and pulling the band tight pull to the right side and then to the left. quickly. You will work your core, shoulders, arms and cardio at the same time.

These are just three examples and the idea is really just increase your intensity of anything.

Some pointers:

• High Intensity
• Do multi-joint exercises
• Perform three sets of each exercise
• Lower your rest time between exercises
• Do interval training

And remember it is very important for proper post exercise nutrition. A super high intensity workout without food as fuel - your body is going to think you are starving it and start slowing down your metabolism to help save you from what it thinks is the coming famine.

Remember proper rest. By that I mean sleep so the body repairs. A growing body of research indicates that sleep is very important for weight control as it helps balance hormones that keep our weight balanced.

ABC & News. The View From The Bay. [September 10, 2008] Available from: http://abclocal.go.com/kgo/story?section=view_from_the_bay/health_fitness&id=6382676

Are you having a hard time getting the kids off the couch try these fun outdoor nature bingo cards on your next outing. Better than just a scavenger hunt kids love stickers so hit the trail and start looking for some of the common creatures you might find in the wilderness and the kids get a sticker when they do! And before you know it Bingo! And more importantly you will be modeling for your family that fitness can be fun. For more information and a video we recently did a segment for ABC-7’s View From The Bay so go to www.viewfromthebay.com and search Lorrie Sullenberger

Download the Nature Bingo Card

• This is a moderate level hike with some rugged rocky areas. Hiking shoes are suggested.
• Bring lunch and a snack and water.
• Sorry, dogs are not allowed on this trail.

Don’t have time to go to the gym? An intense 15-minute workout may be the solution.

I found the experience exhilarating, the freedom snowshoes gave me to climb or descend any snowy terrain. Even in a resort setting the trails had a remote feeling as if the rest of the world was far, far away. Snowshoeing gave me the opportunity to really experience nature up close and personal. The views and the vastness were all mine and I achieved it with my own two feet.

I started snowshoeing about 7 years ago while training for a hike up Mt Whitney. In those days people laughed at us, but no more. The sport is one of the fastest growing winter sports, and for good reason. Recently Lynn Swan, chairman of the President’s Council on Physical Fitness, endorsed the sport as well as the centers for Disease Control. I was even asked to do a segment for ABC-7’s ‘View From The Bay’ recently about snowshoeing. So the word has spread about this great sport and it is finally getting its due.

What initially attracted me to snowshoeing was the ability to take my then young daughters on a day-long outing into the backcountry in the winter. One winter we went with a hired guide that had us pull the girls in a sled that hooked to a harness on your hips and they got pulled behind. A baggie full of goldfish and they were loving watching the winter white world slide by. For older children they make snowshoes with bear paw or dinosaur tracks that make it fun for the little ones.

Plenty of ski resorts now actively encourage snowshoers to ascend their mountains while skiers and snowboarders schuss down. As skiing has gotten more expensive this is an inexpensive alternative outing for a family where you can share valuable family time talking and laughing and if you are lucky watch a small creature scamper into a little burrow in the snow. Most Nordic centers boast miles and miles of groomed terrain with varying difficulty levels for everyone.

Girlfriend trips from November through March are a wonderful way to stay connected with friends and put some variety in you fitness routine. For those of you just getting started I would recommend going to a resort until you have taken a course on avalanche danger and know what to look for. We head for the Pacific Crest Trail. It is a wonderful way to take in all the beautiful scenery that surrounds you in the mountains. Nature has a medicinal affect on our minds and our bodies, and afterwards you can step back into your hectic pace refreshed and renewed. An added bonus is that snowshoeing burns between 450 and 1,000 calories an hour depending on the terrain. Take a backpack with lunch because after snowshoeing out a mile or so you will want to sit for some lunch (you will have earned every bite), and hopefully you will have brought that thermos full of hot cocoa.

Full moon snowshoe hikes are really the ultimate sensory experience. Still…quiet…glistening snow are the hallmarks of this outing. As your eyes adjust to the light of the full moon you can see your group slip in and out of the shadows, playing like young children in the glistening snow. If you are up for an adventure this is a wonderful date outing, one you won’t soon forget.

Some essentials for an outing:

• Snowshoes are very inexpensive to rent and I suggest you give that a try to start
• Any waterproof hiking or snow boots work for snowshoeing
• Snowshoe poles or hiking poles ( with snow basket) are helpful
• Sunglasses and sunscreen are essential
• Gaiters help keep feet dry
• Eat high-calorie foods for energy during the outing (betcha don’t hear that often) and drink fluids throughout the day

A couple of places to check out:

• www.ViewFromTheBay.com
• REI has some upcoming clinics about snowshoeing. Check out www.REI.com
• And Royal Gorge is a beautiful cross country and snowshoe ONLY resort. Check them out at www.RoyalGorge.com.