What we could all learn from fit, long-living, mature Asians:

The best workout clothes is whatever you have on right now

When I see the Asian grannies and grammpies hoofing down the street or tai chin’ in the park they are wearing comfy street clothes. These are clothes they might wear for the rest of the day, which makes being active more integrated and less of a hassle. This can be difficult if you work at a fancy pants job, but on weekends or casual days make an effort to dress up your workout clothes or loosen up your street clothes to promote outfit cross-training. As a wise, probably Asian person, once said, “Wearing clothes one can move around in promotes moving around.”

Walk, walk, walk and then walk some more.

It is a well known fact that the reason why the chicken (and the duck) crossed the road was to escape the older Asian lady with the shopping bag and intent look in her eye. I often see women who appear to be in their 70’s walking to and from the store with heavy bags of groceries and other assorted necessities or daughters in their 80’s helping 100 year-old mothers with their daily constitutionals. Older Asians walk for exercise and to get from point A to points B, C and D. Loading walking is a great way to increase and maintain bone density, which greatly reduces age related fracture risks. As we have all heard time and again walking in general is wonderful, low-impact, mood enhancing cardiovascular exercise. Just try and think of someone you know who walks everywhere and is depressed.

Move in every which way

Most Asian fitness systems are based on moving the body gently in every possible direction. Tai Chi and yoga are great examples of this philosophy. We live in three planes of reality and we should train to move in all of them. In contrast the average gym routine is only one or two dimensional and doesn’t prepare us for the real world which twists, jumps and turns unexpectedly.

Anytime, anyplace

Older Asian people will exercise anywhere at anytime. You can spot them in parking lots, yards, schools, parks and more doing their thing. They don’t usually require any special equipment (except for fans for swords) and so they don’t have to worry about getting to they gym or remembering their workout gear. I have often envied their apparent lack of self consciousness as they don’t appear to care who watches them or what anybody else thinks. Cheers to that!

The more the merrier

Most often older Asian people exercise in twosomes, threesomes or bigger groups. I often see them walking together, taking part in tai chi classes or sword fighting side by side. Their culture openly appreciates the power and energy of community to enhance any activity. Working out with others can add pizazz to any fitness routine.

The year of the fat bunny

Older Asian people are hardly ever overweight. Maybe it’s because of all of the daily activities or because they tend to eat a healthier, vegetable based diet or because they are so busy taking care of their chubby, video game playing grand children. Whatever the reasons keeping a healthy weight is easier on the joints and all other major body systems and is a key component of vigorous aging.

In our culture of fitness fads and hype we could all learn something from these unsung heroes of health and longevity. We salute you Asian elders!

Saunas have always struck me as a place of indulgence for the rich and retired. I was of the opinion that my usual workout routine contained plenty of sweating without having to malinger in a hot box with naked strangers. I had always preferred to spend every precious moment I had at the gym sweating on the Stairmaster, pushing around heavy weights or begrudgingly stretching.

Then I got laid off from my day job and my schedule went from externally frantic and impacted to internally frantic and wide open. I used some of my freed up time and energy to set new fitness goals, develop more targeted workouts and explore aspects of the gym I had previously ignored, including the sauna. One day after riding the bike and working the heck out of my lower body, instead of heading straight for the showers I detoured into the sauna. I put down my towel, laid myself out and waited for something to happen.

At first it felt odd to be lying down and doing nothing at the gym, usually such a physically busy place. I stared up at the criss-crossed boards that made up the ceiling and tried to relax. After a moment, I could feel the heat beginning to penetrate my body, causing my skin to tingle and flush. I could feel the heat like a persistent lover determinedly making its way inward, working its way toward my tired muscles. I became hyper aware of the feel of my skin and the interesting feeling of my body interacting with the hotness. Another woman was having her own sauna experience on a bench across from me, but we did not speak. The heat and quiet wrapped themselves around me and I closed my eyes.

In this busy, fast paced world who doesn’t appreciate a little help to enter into a calmer state of mind? The sauna can be a meditative shoehorn to ease you into a more relaxed place and like the labyrinth, (see November 9th entry) is another useful tool. There are no reading materials, I PODS, computers or idle chatter in the sauna and we are relieved of the modern stimulates that keep us wired and given a rare opportunity to tune into our physical selves at rest. So often at the gym, and in life, its push!, push!, push! We feel the burn and then do five more reps, come to the point of mild discomfort and then hold the stretch, force out ten more minutes of aching lungs on the treadmill. No wonder so many people consider the gym a house of horrors.

The sauna does not allow pushing or competing and is great for balancing the more active parts of a workout. Spending time in the sauna can be a great transition from the charged effort of a workout to a more mellow post workout state of being. The process is cleansing for the entire body and a great relaxation technique.

On my way home that first day I experienced a warm, full-body glow. My skin seemed to be breathing on its own and I felt light from the inside out. Ahhh…the relaxers high! I am now a dedicated sauna convert and it has become my reward at the end of every workout.

The sauna is a five to ten minute gift of mental and physical health that you can easily give yourself. Don’t wait until you’re old, well married or unemployed to reap the rewards that the sauna has to offer. You could be a few minutes away from heaven in your own body.

The problem with breakfast is that its preparation often gets lumped in with personal preparation, and while it is acceptable to show up to work sans nutrition, coming in without pants does not fly. Therefore when it comes to preparing everything that needs to get prepared in the morning, breakfast often gets the short end of the spoon. Another problem is that most easy morning meals are high in sugar, while lacking protein and fiber. Easy to grab culprits such as muffins, bagels and many cereals fall into this category. With most carbolishious options you will spend lots of time masticating and getting crumbs on your nicely pressed shirt and then still be hungry again by 9:30.

One good way to avoid breakfast skippery is by doing most of the prep work the week before. There is nothing more satisfying then preparing to retire on a Sunday night and stopping by the refrigerator to check on your ready to go breakfast bundles. Having your AM nutrition plans taken care of in advance is one less thing to worry about as the week spirals and jumps and generally makes a mockery of your plans. If only we could pre-brush our teeth!

Another good way to make sure you eat breakfast is to make sure it is delicious. The thought of the treat that awaits you should help get you out of your snug bed in the morning and on your way to world domination.  One thing that always gets me out of bed is a croissant. I love croissants as much as my grandmother wishes I loved Jesus. In my option they are soft, buttery, little crab-shaped slices of heaven. Problem is they have always been made with very refined white floor which isn’t good for blood sugar levels or intestinal happiness. Humankind has recently taken a very large leap forward with the mass production and distribution of whole wheat croissants. I’m quite certain curing cancer will be next, as we are clearly on a roll.

Heather’s Wonderful Breakfast Bundles

What you need:

Aluminum foil

Tupperware container or Ziplock bag

A bag of whole wheat croissants (they have these at Whole Foods and other health oriented grocery stores)

Pre-sliced cheese (low-fat if you are watching your calorie intake)

Thin sliced low-fat turkey, ham or protein of your choice

A couple of tomatoes

What you do:

Slice the croissants in half length-wise. Layer the bottom half with cheese and meat to your specifications. Put the top back on the croissants and wrap them securely in squares of aluminum foil.  Finally slice the tomatoes and put them in the container or bag. Put everything in the fridge and go brush your teeth. You are ready for the week.

Upon waking pre-heat your oven to 375. Fifteen to twenty minutes before you are ready to eat or take your breakie to-go, toss a foil wrapped package inside.  Cooking times will vary depending on thickness of meat and cheese as well as crispiness preferences. When it’s done to your liking unwrap it and add the tomatoes as well as any condiments you might desire. Wrap it back up to travel or if you can’t wait eat that toasty, cheesy, serving of deliciousness right then and there. Who could blame you?

If Martha Stewart and Lance Armstrong had a love child her lunch box would be packed with organic fruit, nutritious homemade energy bars and little notes with sayings like “We love you best when you succeed.” For the rest of us there are “You Bars”; nutrition bars created just for you by super-fit parental types (who would definitely love you unconditionally if they met you). These healthy snacks are a great idea for anyone who is trying to eat right and get it all done.

Most people are looking for Strong man nutrition on a 98-pound weakling budget. I was pleased to discover that these custom nutrition bars are quite reasonable and cost only a little more than their disgusting mass produced counterparts; those sad excuses for food that we have all eaten in starved desperation, made and wrapped by automatons that don’t care if you ever have another bowel movement. 

To start your personal nutrition revolution log on to Youbar.com and select “Build-a-bar”. There you will find a virtual cornucopia of wholesome ingredients, from organic acai powder to Ghirardelli Semisweet Chocolate Chips, all vying to be part of your creation. If this seems overwhelming don’t fret, there are suggestions to guide you along the way. The good folks at “You Bar” are so confident that you will love your bars, they will send you a different box for free if you aren’t happy.

Don’t forget to give your bar a name. I suggest “Go to the gym slacker!”, “Muscle To Be” or “Kick Some Ass!”

To wrap it up, there is no good reason to ever gag down another gross, hyper- processed nutrition bar. Take control of your nutritional destiny! It’s all about You!

www.youbars.com/  

Breasts make terrible workout partners. They are lazy, clingy and almost entirely dependent on their owners for support. Though often lovely, breasts contain absolutely no muscle tissue and are incapable of independent local motion. Unfortunately, breasts are highly capable of being moved by outside forces. One British Study conducted by sports bra maker Shock Absorber found that for every step taken the average, unsupported breast moves nine centimeters!

A lifetime of unsupported bouncing can damage the breast’s natural support structures and lead to irrevocable sagging. Pain is another regrettable side effect that leads many women to curtail their activity levels. High impact activities such as running, soccer or jump rope are particularly brutal for the innocent breast.

So what is an energetic, athletic girl on the go to do? Read on for helpful tips on finding the support you need and deserve.

One easy way to test your bra is to run down a set of stairs. Next run down that same set of stairs with your arms crossed and holding your breasts (left arm to right breast and right arm to left breast). If you bounced significantly more the first time down (without manual support) you need a different bra.

Try on several types and brands of sports bras and bounce around the store. Mimic what you will be doing on the field or court and find the bra that limits movement the most (warning: this will most likely be the most hideous; in the sports bra world there is an inverse relationship between form and function).

Don’t be afraid of tightness. A good compression bra (the kind with one compartment) often feels like a spandex corset. Give yourself a chance to get used to this feeling and remember that you only have to wear the bra during very high impact activities.

Buy the right bra. Compression works best for A and B cups and compartment bras (which look more like traditional bras) work best for larger breasted gals.

Don’t be afraid to spend some money. Like good shoes good, sports bras are expensive. Unfortunately unlike shoes, they rarely go on sale. Remember this is an important piece of sports equipment that is protecting an important part of you. Don’t skimp on yourself.

Downgrade (to less bouncy activities) and eventually toss your sports bras as they weaken. This can be difficult as you will inevitably have favorites. Old sports bras often have productive second careers as everyday bras.

Links:
http://www.titlenine.com/: The best bras I’ve ever worn. They have a cool rating system that allows you to select bras based on your needs and breast size. They have a store in Berkeley.

www.shockabsorber.co.uk/: An excellent sports bra manufacturer based in the UK . Check out the bounce-o-meter and you will never run unsupported again.

http://www.lessbounce.com/: A wide selection of sports bras to choose from.