September 30th 2016
I walked into my husband's shop this afternoon, his client's daughter was talking about her career. She is a dietician and nutritionist but she is having doubts about her decision to commit to this line of work. She is fit and devoted to leading a healthy lifestyle. However, she finds it frustrating when she consults with clients who need to make some changes in their eating patterns but don't want to give up any of the unhealthy foods they eat. She can provide the tools for a healthier future but if they nod their head then get in line at McDs when they leave her office, there is no point. It angers her that people aren't willing to make sacrifices when it comes to their health. This is a high priority for her and she can't imagine how people can keep making poor choices when they know their health is in jeopardy.
Our conversation turned to exercise. Her background is in dance and she is now learning pole fitness. I told her I loved Zumba but there are no classes offered for mothers and their children or, during school hours for mothers on their own. I don't understand why Zumba classes, which are mostly populated with moms who are trying to shed their belly fat, are offered at times when moms are busy with their children. This client was telling me that pole fitness is great for people like myself who enjoy dancing but, while Zumba is mostly cardio, pole fitness works your muscles and core leading to more muscle definition. Sounds good to me! No pole dancing out here in Kemptville though :)
What we do have is an event at St-Micheal's High School tomorrow from 9am to 3pm. It;s called Commit to Fit and, as far as I know, it's a sampler of various types of exercise. You can see what local professionals have to offer by trying their exercise. I'll know more by tomorrow evening. I asked my poor mom to be here for 9am which means she needs to leave her home in Ottawa by 8am. I appreciate that she can be here with my children while I go workout and learn about my options. Many moms don't have anyone to watch the children. I'm sure they wish they wish they could attend this event as well. I feel very fortunate that she is here to support me.
I was going to a gym for a while. I even got a trainer. However, every time we met and I learned new moves, I would get injured. At first, she set up the treadmill and programmed it so it had a sharp incline. Before long, I had shin splints, very painful. When I went in on my own, I just walked on the flat surface, a good workout without any injuries. Then I asked her to focus on my arms. She had me pumping 10lbs on either side while on my back. It was strenuous but I imagined how toned my arms would be when I was done. I pulled a muscle and had to go to physic. It hurt when I breathed and I had limited range of movement. Lastly, I have an injury to my pelvic bone from childbirth. An osteopath recommended I steer clear of exercises that put pressure on that area. I brought this up as she led me to the machine where you push your legs together then apart against weights. I informed her that the osteopath told me the days of doing these types of exercises were over. She still introduced one into my workout.
Finding the right fit is challenging. You want to exercise so you are healthier, feel energized and look amazing. However, you need to find the correct type of exercise so that you enjoy your workouts and look forward to them. It helps to be in a supportive environment, to click with classmates or your trainer. Having options at times that work for you can be the most difficult part. Hopefully, tomorrow, I will find Zumba or Pole fitness classes during the day, close to Kemptville. Then, let the fun begin!
Anne Walsh
www.artnsoul.org
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Friday, 30 September 2016
Wednesday, 16 March 2016
Know your heart
March 15th, 2016
Do you know a woman who has suffered a stroke or heart attack? I don't. I do know many women who have battled breast cancer. I guess that's why it comes as a shocker to learn that heart disease is the number one killer among women. For many of us, heart attacks are what happen to older men. Most of the research has used men and the results reflect this. You have an expectation of what heart attacks look like, based on this gender-biased research: sudden chest pain and difficulty breathing. The thing is, for women, a heart attack can feel more like indigestion, a pain in the back or arm, discomfort in the jaw, flu-like symptoms or fatigue. For some women, there are no symptoms other than the persistent fatigue. They consult their doctor and discover they have had a heart attack.
I only know half my family history so it's a little unsettling for me to not know if this runs in that part of my family, especially since I once read that african-americans were more at risk of cardio-vasculaire disease than caucasians. I do not smoke, I am not diabetic and my blood pressure is low but I am not consistently physically active, my cholesterol levels are high and I have gained weight, mostly in my midsection.
So, what can I do to reduce my risk? Exercise and eat healthy food. The goal is not a short-term diet but sustainable, healthy food habits. I can work on reducing my stress levels and floss my teeth. Letting plaque accumulate in your gums contributes to the presence of plaque in your blood stream. I can also make time for friends. Feeling loved and supported reduces stress levels, so does playing with the dog or having fun with my kids.
Another unfortunate factor that contributes to the death of women due to heart disease is that we ignore the symptoms, we deny that we are having a heart attack because we don't have time to deal with it, it's just not a good time. Check out the video by Elizabeth Banks on www.goredforwomen.org. I could relate to Elizabeth as she plays a mom with children and work responsibilities who is trying to get everything done, multi-tasking and gulping coffee. When symptoms occur, she ignores them and just pushes through. Her son and husband notice something is wrong but she denies it. It's a great way to raise awareness about the need to take care of ourselves, not just our loved ones.
There's more information about the symptoms of stroke out there. I have witnessed a lady having a TIA (transient ischemic attack) when I worked in long term care. When you are having a stroke, you may notice half of your body losing its muscle tone, your face looks like it's drooping, your arm goes loose and you are unable to pull it back up, your leg loses the ability to stand so you fall, your vision could become blurry, you may be unable to speak or what you say makes no sense. It is really important to call 911 immediately if someone has these symptoms. The TIA is a smaller scale episode that is often a precursor to strokes. Residents who had TIAs were more likely to recover quickly and not have long term impairments. The same habits that increase your risk of heart disease also increase your risk of stroke.
I don't know about you but I am motivated to eat right, exercise, drink water and manage my stress. How about you?
Anne Walsh
www.artnsoul.org
Do you know a woman who has suffered a stroke or heart attack? I don't. I do know many women who have battled breast cancer. I guess that's why it comes as a shocker to learn that heart disease is the number one killer among women. For many of us, heart attacks are what happen to older men. Most of the research has used men and the results reflect this. You have an expectation of what heart attacks look like, based on this gender-biased research: sudden chest pain and difficulty breathing. The thing is, for women, a heart attack can feel more like indigestion, a pain in the back or arm, discomfort in the jaw, flu-like symptoms or fatigue. For some women, there are no symptoms other than the persistent fatigue. They consult their doctor and discover they have had a heart attack.
I only know half my family history so it's a little unsettling for me to not know if this runs in that part of my family, especially since I once read that african-americans were more at risk of cardio-vasculaire disease than caucasians. I do not smoke, I am not diabetic and my blood pressure is low but I am not consistently physically active, my cholesterol levels are high and I have gained weight, mostly in my midsection.
So, what can I do to reduce my risk? Exercise and eat healthy food. The goal is not a short-term diet but sustainable, healthy food habits. I can work on reducing my stress levels and floss my teeth. Letting plaque accumulate in your gums contributes to the presence of plaque in your blood stream. I can also make time for friends. Feeling loved and supported reduces stress levels, so does playing with the dog or having fun with my kids.
Another unfortunate factor that contributes to the death of women due to heart disease is that we ignore the symptoms, we deny that we are having a heart attack because we don't have time to deal with it, it's just not a good time. Check out the video by Elizabeth Banks on www.goredforwomen.org. I could relate to Elizabeth as she plays a mom with children and work responsibilities who is trying to get everything done, multi-tasking and gulping coffee. When symptoms occur, she ignores them and just pushes through. Her son and husband notice something is wrong but she denies it. It's a great way to raise awareness about the need to take care of ourselves, not just our loved ones.
There's more information about the symptoms of stroke out there. I have witnessed a lady having a TIA (transient ischemic attack) when I worked in long term care. When you are having a stroke, you may notice half of your body losing its muscle tone, your face looks like it's drooping, your arm goes loose and you are unable to pull it back up, your leg loses the ability to stand so you fall, your vision could become blurry, you may be unable to speak or what you say makes no sense. It is really important to call 911 immediately if someone has these symptoms. The TIA is a smaller scale episode that is often a precursor to strokes. Residents who had TIAs were more likely to recover quickly and not have long term impairments. The same habits that increase your risk of heart disease also increase your risk of stroke.
I don't know about you but I am motivated to eat right, exercise, drink water and manage my stress. How about you?
Anne Walsh
www.artnsoul.org
Wednesday, 17 February 2016
The Cost of Winter
February 17th, 2016
Today was the second snow day for our girls. Looking out my window, I am thinking the buses may be cancelled tomorrow as well. I was born in Ottawa and, every year, I expect the snow, the cold, the damp, the icy roads etc. However, in recent years, as I have traveled to Mexico and Florida with my family, I have been exposed to another way of life.
What strikes me is how much healthier our lifestyle becomes when we live in a warm climate. I have always favoured fruit and veggies over meat. Vincent, with his love of meat and barbecuing has increased my intake of protein considerably.
Every time we go away, my skin gets moist, my curls become softer and I have loads of energy. As a family, we get more exercise and eat loads of fresh food. Sometimes we can even pick fruit from a tree on the property. I don't have to force the children to go outdoors. From the moment they wake up, we are in the pool. The variety of produce at the store is exciting. Mangoes, juicy oranges, pineapple, deep pink watermelon and sweet papaya are among the array of fruit available on a daily basis. We feast on fresh food then walk to the beach. We remove our shoes and walk barefoot in the sand. We jump into the waves of the ocean and chase each other up and down the beach. We might build a sand castle or bury someone, usually my husband, in the sand. We walk home and jump into the pool again until supper time. We generally eat outdoors as a family, talking about our day, maybe making plans for the next day.
We are the same family here, now. However, our lives look very different. Obviously we are on holidays when we are away so we have lots of time together to relax. It's not just the pace of our vacation though. It's the fact that we have choices. This may be different for families who love the cold and are active throughout the winter. That is NOT us. We hate the cold. We don't ski and, even though we enjoy sledding and skating at the municipal centre, we rarely stay out very long. We are happiest when we are warm and if we don't need to wear layers of clothes to stay warm.
Back to our choices. When you live in a warm climate, you have more choices re: what food to eat because the growing season is not limited by winter weather. You get more vitamin D from the sun daily. You are more connected to the earth because you can walk in the woods, swim in the ocean, stroll down the beach and generally spend more time outdoors. You can also grow your own fruit and veggies. These are all choices. In this climate, many of us hibernate during the winter and choose the best looking produce out of the reduced selection available to us. We have less energy because we are exposed to less light every day.
So far this year, it had been quite mild. We were struck by the money we saved on heating (natural gas and wood) as well as the fact that clients were able to get to us for their appointments which means no loss of revenue from having to shuffle clients around. We spent less money on ploughing as well. Winter is costly, not just from a maintenance perspective but from a physical (dry skin, brittle hair, the flu, vitamin deficiency, fatigue), emotional (seasonal depression, cabin fever) and social (afraid to drive places, too cold to get out, hibernating) perspective. You see the social aspect in the spring when we get that first warm day and everything starts thawing. People are out, feeling energetic, wearing flip flops and shorts, sitting on patios, willing spring to take hold and stay.
Every year, we reach a point when we ask ourselves: "Why do we live here, in this cold climate?" It took us longer to get there this year because we had such a mild winter but, sure enough, we have arrived. I love living in our home, this neighbourhood, the awesome people who live here, the friendliness of Canadians, the cleanliness and safety I feel here. It's a great place to raise children. I guess I'd just like to skip one season, or a big chunk of it, every year. Somehow, I don't think I'm alone. :)
Anne Walsh
www.artnsoul.org
Today was the second snow day for our girls. Looking out my window, I am thinking the buses may be cancelled tomorrow as well. I was born in Ottawa and, every year, I expect the snow, the cold, the damp, the icy roads etc. However, in recent years, as I have traveled to Mexico and Florida with my family, I have been exposed to another way of life.
What strikes me is how much healthier our lifestyle becomes when we live in a warm climate. I have always favoured fruit and veggies over meat. Vincent, with his love of meat and barbecuing has increased my intake of protein considerably.
Every time we go away, my skin gets moist, my curls become softer and I have loads of energy. As a family, we get more exercise and eat loads of fresh food. Sometimes we can even pick fruit from a tree on the property. I don't have to force the children to go outdoors. From the moment they wake up, we are in the pool. The variety of produce at the store is exciting. Mangoes, juicy oranges, pineapple, deep pink watermelon and sweet papaya are among the array of fruit available on a daily basis. We feast on fresh food then walk to the beach. We remove our shoes and walk barefoot in the sand. We jump into the waves of the ocean and chase each other up and down the beach. We might build a sand castle or bury someone, usually my husband, in the sand. We walk home and jump into the pool again until supper time. We generally eat outdoors as a family, talking about our day, maybe making plans for the next day.
We are the same family here, now. However, our lives look very different. Obviously we are on holidays when we are away so we have lots of time together to relax. It's not just the pace of our vacation though. It's the fact that we have choices. This may be different for families who love the cold and are active throughout the winter. That is NOT us. We hate the cold. We don't ski and, even though we enjoy sledding and skating at the municipal centre, we rarely stay out very long. We are happiest when we are warm and if we don't need to wear layers of clothes to stay warm.
Back to our choices. When you live in a warm climate, you have more choices re: what food to eat because the growing season is not limited by winter weather. You get more vitamin D from the sun daily. You are more connected to the earth because you can walk in the woods, swim in the ocean, stroll down the beach and generally spend more time outdoors. You can also grow your own fruit and veggies. These are all choices. In this climate, many of us hibernate during the winter and choose the best looking produce out of the reduced selection available to us. We have less energy because we are exposed to less light every day.
So far this year, it had been quite mild. We were struck by the money we saved on heating (natural gas and wood) as well as the fact that clients were able to get to us for their appointments which means no loss of revenue from having to shuffle clients around. We spent less money on ploughing as well. Winter is costly, not just from a maintenance perspective but from a physical (dry skin, brittle hair, the flu, vitamin deficiency, fatigue), emotional (seasonal depression, cabin fever) and social (afraid to drive places, too cold to get out, hibernating) perspective. You see the social aspect in the spring when we get that first warm day and everything starts thawing. People are out, feeling energetic, wearing flip flops and shorts, sitting on patios, willing spring to take hold and stay.
Every year, we reach a point when we ask ourselves: "Why do we live here, in this cold climate?" It took us longer to get there this year because we had such a mild winter but, sure enough, we have arrived. I love living in our home, this neighbourhood, the awesome people who live here, the friendliness of Canadians, the cleanliness and safety I feel here. It's a great place to raise children. I guess I'd just like to skip one season, or a big chunk of it, every year. Somehow, I don't think I'm alone. :)
Anne Walsh
www.artnsoul.org
Wednesday, 10 February 2016
Pet Power
February 10th, 2016
Every morning I wake up to the clicking sound of our dog's nails on the wooden stairs as she comes up to greet us. Our golden lab, Sweetie, jumps onto the side of the bed and licks my hand. She jumps down and goes over to my husband, Vincent. She licks his face. One of us gets up with her. Her tail is wagging and she is just so happy to be alive. She follows us down the stairs. We let her out into the yard. When she returns, we pet her and give her a Milk bone. Then, she is off to wake up the girls. They are so excited to see her. They love watching her happy face as she tries to jump onto their bed (not going to happen). The girls pet and hug her. What a great way to wake up!
When it's time to get on the bus to school, Vincent takes the dog out with the girls. They often wish they could stay home. They hate wearing snow pants. They may be feeling quite grumpy. However, Vincent throws the ball countless times and the dog chases the ball and brings it back for more. They hide from the dog, behind our truck, and she barks at them to come out and play. They throw snowballs and watch her catch them, and eat them. All of her craziness makes our morning routine enjoyable. Her presence calms jangled nerves and makes everyone laugh.
When the girls come home after school, they see the dog and give her hugs. They look forward to seeing her and our cat, George. I never wanted a cat because I had only ever met cats who were unpredictable. I feared that our children would pull his tail and get their faces scratched. However, our cat is the mellowest cat ever! He should get an award for all that he endures. As soon as the girls walk into the house, they are looking for the cat. They pick him up and hug him. He is generally sleeping in a warm spot, his fur all dishevelled and warm. He hears the girls' squealing as they set eyes on him and he braces for impact. They pick him up, hug him, carry him (bottom's up), and pretend he is flying through the air like Super Cat. He hangs out, purring.
If one of the girls has had a bad day, she will spend extra time with the pets getting some quiet comfort before she is ready or willing to talk about her day. I feel so grateful for our pets. They bring love, comfort, predictability, fun and calm into our home and our lives. When the girls have friends over, they always want to play with our cat because he is so calm. They also love the playful energy from our dog. The pets make our house feel like a home.
We overlook the importance of pets not only to provide a sense of safety to children but also to get us out of the house for exercise and, to give children an opportunity to care for another human being. The girls love giving our dog her Milk bone on weekends or filling her water bowl or brushing the cat's fur. They love getting the pets a treat or a new toy at the store. They enjoy taking the dog to a nearby trail. There is lots of excitement and giggling on the way to the park.
When I take the girls out to toboggan, the dog bites the tip of the sled and pulls the girls all over the hill. When we eat outside, the dog entertains us as she does a number of tricks, hoping that someone will throw a piece of steak or corn on the cob her way. When it's bath time and the girls don't want to get in the bath, I can always count on Sweetie to break the ice by trying to be the first one in. When the girls hate their supper, they know they can get the dog to eat whatever gets slipped under the table. (I wish I'd had a dog when I was growing up). In pretty much every memory there is the dog and, none of it would be as fun without her. Thank you to both our pets, Sweetie Pie and George, for making our lives happier and fuller.
Anne Walsh
www.artnsoul.org
Every morning I wake up to the clicking sound of our dog's nails on the wooden stairs as she comes up to greet us. Our golden lab, Sweetie, jumps onto the side of the bed and licks my hand. She jumps down and goes over to my husband, Vincent. She licks his face. One of us gets up with her. Her tail is wagging and she is just so happy to be alive. She follows us down the stairs. We let her out into the yard. When she returns, we pet her and give her a Milk bone. Then, she is off to wake up the girls. They are so excited to see her. They love watching her happy face as she tries to jump onto their bed (not going to happen). The girls pet and hug her. What a great way to wake up!
When it's time to get on the bus to school, Vincent takes the dog out with the girls. They often wish they could stay home. They hate wearing snow pants. They may be feeling quite grumpy. However, Vincent throws the ball countless times and the dog chases the ball and brings it back for more. They hide from the dog, behind our truck, and she barks at them to come out and play. They throw snowballs and watch her catch them, and eat them. All of her craziness makes our morning routine enjoyable. Her presence calms jangled nerves and makes everyone laugh.
When the girls come home after school, they see the dog and give her hugs. They look forward to seeing her and our cat, George. I never wanted a cat because I had only ever met cats who were unpredictable. I feared that our children would pull his tail and get their faces scratched. However, our cat is the mellowest cat ever! He should get an award for all that he endures. As soon as the girls walk into the house, they are looking for the cat. They pick him up and hug him. He is generally sleeping in a warm spot, his fur all dishevelled and warm. He hears the girls' squealing as they set eyes on him and he braces for impact. They pick him up, hug him, carry him (bottom's up), and pretend he is flying through the air like Super Cat. He hangs out, purring.
If one of the girls has had a bad day, she will spend extra time with the pets getting some quiet comfort before she is ready or willing to talk about her day. I feel so grateful for our pets. They bring love, comfort, predictability, fun and calm into our home and our lives. When the girls have friends over, they always want to play with our cat because he is so calm. They also love the playful energy from our dog. The pets make our house feel like a home.
We overlook the importance of pets not only to provide a sense of safety to children but also to get us out of the house for exercise and, to give children an opportunity to care for another human being. The girls love giving our dog her Milk bone on weekends or filling her water bowl or brushing the cat's fur. They love getting the pets a treat or a new toy at the store. They enjoy taking the dog to a nearby trail. There is lots of excitement and giggling on the way to the park.
When I take the girls out to toboggan, the dog bites the tip of the sled and pulls the girls all over the hill. When we eat outside, the dog entertains us as she does a number of tricks, hoping that someone will throw a piece of steak or corn on the cob her way. When it's bath time and the girls don't want to get in the bath, I can always count on Sweetie to break the ice by trying to be the first one in. When the girls hate their supper, they know they can get the dog to eat whatever gets slipped under the table. (I wish I'd had a dog when I was growing up). In pretty much every memory there is the dog and, none of it would be as fun without her. Thank you to both our pets, Sweetie Pie and George, for making our lives happier and fuller.
Anne Walsh
www.artnsoul.org
Sunday, 24 January 2016
Perimenopause
January 24th, 2016
Today, I'd like to explore perimenopause. I am 45 years old and I have noticed changes in my body over the last few years. My friends are in their 40s as well and they are also experiencing changes. The one that is most discussed is the inability to get away with former dietary choices. Our bodies seem to convert everything to fat and deposit it directly onto our midsection.
I grew up hearing about menopause: hot flashes, night sweats, vaginal dryness and mood swings. Perimenopause doesn't really get as much attention and yet I believe this transitional period leading up to menopause is just as important.
In my work with women and through my own personal journey I have noticed a disconnect between women and their bodies. Our bodies change during adolescence as we go through growth spurts and develop as women leading to self-consciousness. Then we find our groove again until we become mothers. Once again, our bodies morph and we discover new lumps, stretch marks, veins, the works! Our body belongs to the baby for some time as it develops in our womb then makes its way out and starts to nurse.
Women do all sorts of things to their bodies in order to appear young and beautiful. The public perception of beauty is fabricated by the media. Add to this the staggering statistics about sexual abuse among women and you can understand how we get lost along the way.
Then comes perimenopause. Our bodies are changing once again. Our cycles are altered and unpredictable. Our hormones stir up our emotions, swinging from anger to sadness. Some women think they are losing their mind. If you happen to have a teenage daughter going through her own hormonal changes simultaneously, the household can become quite chaotic. The changes in libido and vaginal fluids can create tension with your partner as well. Night sweats can keep you up all night while hot flashes may lead to arguments about keeping the window closed or open. I am surprised there isn't more discussion about this topic.
Menopause was always described as this big, crazy change but, it would seem it is perimenopause that wreaks havoc on our system. It lasts until we begin menopause. This means we have not had a period for twelve months. At that point, our hormones stabilize and many women claim they feel more like themselves. My mother has not experienced all the drama described by experts on perimenopause. I think it's because she made many lifestyle changes prior to being menopausal.
Here are some preventive tips which may help make this transition a bit smoother:
1-Get to know your body. Keep a journal and log observations to create a baseline of information. Moods, menstrual cycle, cravings, bloating, pain etc.
2-Reduce or eliminate foods or substances that will increase your symptoms: alcohol, caffeine, nicotine, refined sugar, processed foods.
3-Find a physical activity you enjoy and stick with it: dancing (alone, as a couple in a class), going for walks after supper, swimming or aqua aerobics, cycling, joining a gym, doing yoga etc.
4-Make time for your friends. We often get busy and neglect our friendships. As your body changes, it can be helpful to talk to friends and compare what is happening in each other's lives. You know it's normal and you can provide mutual support. You can also meet with a therapist for additional support.
5-Be informed. Read about perimenopause. Know what to expect, how to prepare and, if need be, consult your doctor or naturopath to discuss options in order to help manage these changes.
6-Educate your partner about how you are feeling and what is happening to your body. Experiment if you need lubrication in order to enjoy your sex life. Communicate with loved ones about your needs or new boundaries.
7-Be patient. Your body is changing but it will eventually stabilize and you will feel like yourself again.
8-Love your body. It has been through so much. Think about what you have put your body through: sleepless nights, skipping meals or overindulging, stress levels, rigorous workouts, childbirth etc. Pledge to treat it well and recognize its awesomeness.
9-You may want to add supplements to support your body through this change: vitamin D, fish oil, a multivitamin, extra calcium (talk to your doctor or naturopath).
10-Take control of this experience. Make decisions that are right for you.
I urge you to discuss these changes with other women. It helps normalize this experience because that is exactly what it is, a normal experience.
Anne Walsh
www.artnsoul.org
Today, I'd like to explore perimenopause. I am 45 years old and I have noticed changes in my body over the last few years. My friends are in their 40s as well and they are also experiencing changes. The one that is most discussed is the inability to get away with former dietary choices. Our bodies seem to convert everything to fat and deposit it directly onto our midsection.
I grew up hearing about menopause: hot flashes, night sweats, vaginal dryness and mood swings. Perimenopause doesn't really get as much attention and yet I believe this transitional period leading up to menopause is just as important.
In my work with women and through my own personal journey I have noticed a disconnect between women and their bodies. Our bodies change during adolescence as we go through growth spurts and develop as women leading to self-consciousness. Then we find our groove again until we become mothers. Once again, our bodies morph and we discover new lumps, stretch marks, veins, the works! Our body belongs to the baby for some time as it develops in our womb then makes its way out and starts to nurse.
Women do all sorts of things to their bodies in order to appear young and beautiful. The public perception of beauty is fabricated by the media. Add to this the staggering statistics about sexual abuse among women and you can understand how we get lost along the way.
Then comes perimenopause. Our bodies are changing once again. Our cycles are altered and unpredictable. Our hormones stir up our emotions, swinging from anger to sadness. Some women think they are losing their mind. If you happen to have a teenage daughter going through her own hormonal changes simultaneously, the household can become quite chaotic. The changes in libido and vaginal fluids can create tension with your partner as well. Night sweats can keep you up all night while hot flashes may lead to arguments about keeping the window closed or open. I am surprised there isn't more discussion about this topic.
Menopause was always described as this big, crazy change but, it would seem it is perimenopause that wreaks havoc on our system. It lasts until we begin menopause. This means we have not had a period for twelve months. At that point, our hormones stabilize and many women claim they feel more like themselves. My mother has not experienced all the drama described by experts on perimenopause. I think it's because she made many lifestyle changes prior to being menopausal.
Here are some preventive tips which may help make this transition a bit smoother:
1-Get to know your body. Keep a journal and log observations to create a baseline of information. Moods, menstrual cycle, cravings, bloating, pain etc.
2-Reduce or eliminate foods or substances that will increase your symptoms: alcohol, caffeine, nicotine, refined sugar, processed foods.
3-Find a physical activity you enjoy and stick with it: dancing (alone, as a couple in a class), going for walks after supper, swimming or aqua aerobics, cycling, joining a gym, doing yoga etc.
4-Make time for your friends. We often get busy and neglect our friendships. As your body changes, it can be helpful to talk to friends and compare what is happening in each other's lives. You know it's normal and you can provide mutual support. You can also meet with a therapist for additional support.
5-Be informed. Read about perimenopause. Know what to expect, how to prepare and, if need be, consult your doctor or naturopath to discuss options in order to help manage these changes.
6-Educate your partner about how you are feeling and what is happening to your body. Experiment if you need lubrication in order to enjoy your sex life. Communicate with loved ones about your needs or new boundaries.
7-Be patient. Your body is changing but it will eventually stabilize and you will feel like yourself again.
8-Love your body. It has been through so much. Think about what you have put your body through: sleepless nights, skipping meals or overindulging, stress levels, rigorous workouts, childbirth etc. Pledge to treat it well and recognize its awesomeness.
9-You may want to add supplements to support your body through this change: vitamin D, fish oil, a multivitamin, extra calcium (talk to your doctor or naturopath).
10-Take control of this experience. Make decisions that are right for you.
I urge you to discuss these changes with other women. It helps normalize this experience because that is exactly what it is, a normal experience.
Anne Walsh
www.artnsoul.org
Tuesday, 19 January 2016
Fitness-Zumba Kids
January 19th, 2016
As many of you know, I am determined to get my body back to its regular size. I don't feel like this is my body right now. It's not that I want to get "wafer thin" again, I just want to feel healthy. When we moved out here, I was looking for a Fitness class for pregnant women. I contacted a trainer and she said she was not comfortable taking on a pregnant client. Once I'd had my daughter, the trainer was willing to teach a Mommy and Me fitness class. I was very excited! Unfortunately, I was the only one who lasted beyond six weeks. Most moms dropped out by week 3. The trainer could not afford to keep training me, it wasn't lucrative enough for her.
There are so many gyms in the area but none of them have child care. This makes it challenging for moms with little ones to get into a regular workout routine. I had signed up for Zumba in the evening, once a week. The instructor was funny and enthusiastic and I love dancing to latin music so it was very enjoyable. However, every week, I would drive to class at the speed of light trying to be there on time after feeding the children, bathing them (they would be in bed by the time I returned and had school the next day) and picking up the babysitter. It was stressful and exhausting. I thought to myself: "There has got to be a better way".
I've participated in group cleanses where I cut out caffeine, wheat, dairy and sugar. I feel great but I am unable to maintain that diet long term. I purchased videos targeting my gut and butt. They are fun but I get bored of them especially if I don't see any results. It can be challenging to workout in my walk-in closet three times a week undisturbed by children or pets.
Last year, there was an evening Drumfit session at my daughters' school for the entire family. I took the girls to the class and we all had fun. I was ready to sign us up but it was a one shot deal. I was really disappointed. Drumfit and Zumba have been my favourite types of workout so far. They get you moving (cardio), you hear great music which helps to keep me motivated and, I get to dance, something I enjoy. I contacted the Zumba instructor to see if she might offer a family Zumba class. She replied that she was not trained in child Zumba.
I was intrigued. I searched the Zumba site www.zumba.com and found that you can take a Zumba Kids and Zumba Kids Jr Instructor course. My interest was piqued. I would love to provide classes for parents and their kids so everyone can stay healthy. It is so much fun to workout together. Kids love the music and get into their own groove. Parents can meet others with children in the same age group. Currently, there is no training in the area but I am keeping my eyes peeled and as soon as there is training nearby, I am doing this. As a mom, who loves dancing, latin music, children and community building, this would be so much fun!
Stay tuned everyone! Fitness Fun for the whole Family is coming your way :)
Anne Walsh
www.artnsoul.org
As many of you know, I am determined to get my body back to its regular size. I don't feel like this is my body right now. It's not that I want to get "wafer thin" again, I just want to feel healthy. When we moved out here, I was looking for a Fitness class for pregnant women. I contacted a trainer and she said she was not comfortable taking on a pregnant client. Once I'd had my daughter, the trainer was willing to teach a Mommy and Me fitness class. I was very excited! Unfortunately, I was the only one who lasted beyond six weeks. Most moms dropped out by week 3. The trainer could not afford to keep training me, it wasn't lucrative enough for her.
There are so many gyms in the area but none of them have child care. This makes it challenging for moms with little ones to get into a regular workout routine. I had signed up for Zumba in the evening, once a week. The instructor was funny and enthusiastic and I love dancing to latin music so it was very enjoyable. However, every week, I would drive to class at the speed of light trying to be there on time after feeding the children, bathing them (they would be in bed by the time I returned and had school the next day) and picking up the babysitter. It was stressful and exhausting. I thought to myself: "There has got to be a better way".
I've participated in group cleanses where I cut out caffeine, wheat, dairy and sugar. I feel great but I am unable to maintain that diet long term. I purchased videos targeting my gut and butt. They are fun but I get bored of them especially if I don't see any results. It can be challenging to workout in my walk-in closet three times a week undisturbed by children or pets.
Last year, there was an evening Drumfit session at my daughters' school for the entire family. I took the girls to the class and we all had fun. I was ready to sign us up but it was a one shot deal. I was really disappointed. Drumfit and Zumba have been my favourite types of workout so far. They get you moving (cardio), you hear great music which helps to keep me motivated and, I get to dance, something I enjoy. I contacted the Zumba instructor to see if she might offer a family Zumba class. She replied that she was not trained in child Zumba.
I was intrigued. I searched the Zumba site www.zumba.com and found that you can take a Zumba Kids and Zumba Kids Jr Instructor course. My interest was piqued. I would love to provide classes for parents and their kids so everyone can stay healthy. It is so much fun to workout together. Kids love the music and get into their own groove. Parents can meet others with children in the same age group. Currently, there is no training in the area but I am keeping my eyes peeled and as soon as there is training nearby, I am doing this. As a mom, who loves dancing, latin music, children and community building, this would be so much fun!
Stay tuned everyone! Fitness Fun for the whole Family is coming your way :)
Anne Walsh
www.artnsoul.org
Saturday, 2 January 2016
Fitness-4-2
Over the summer, I took my daughters out for ice cream on a weekly basis and we snacked throughout the day. When my daughters went back to school in the fall, I decided to focus on my health. It was time to get into a workout schedule and take a good look at my eating habits. I suffered a concussion following a car accident just over a year ago and, after a year of physio, I was ready to get my strong, healthy body back. I researched the gyms in my area and chose Anytime Fitness. I contacted them for a tour of their facility and requested a female fitness trainer. They matched me up with a trainer who had recovered from a concussion. She understood my symptoms and limitations and we got started. I have been working out for three months now and my confidence in my own body is growing. Initially, the workouts gave me headaches. Sometimes I would get dizzy. Catherine, my trainer, adjusted the exercises to lessen the strain on my neck. This helped me enjoy the workouts, knowing I would not be in pain.
This morning, I branched out and decided to join a Pound fitness class in Merrickville. I know and respect the instructir, Katie. She is a naturopath and I participated in her group cleanse a few years ago. She also organized mindfulness training with Louise and I thoroughly enjoyed those classes so I felt that I would not be disappointed. The classes are on for six weeks, at 8:30am on Saturday mornings. The roads were dry and I was up at 6:30am so I went for it. It was a beautiful, sunny drive up to Merrickville. I listened to the new Adele cd, signing along. What I wouldn't give to have her voice!
I was a bit nervous as I entered Ahimsa. I brought a water bottle, a yoga mat and running shoes. I wasn't sure if I would need anything else. We were encouraged to work out in bare feet because it provides better traction. Each participant was given two drum sticks. Katie provided an overview of the routine including a few modifications to protect our backs and knees. She did a "dry run" without the music then she turned on the music and we did a series of moves in squat position. It didn't take long for my heart rate to speed up. After a few sips of water, we did another routine with lunges. I was conscious that I needed to avoid jumping, it's one of the exercises that gives me an instant headache. Each time there was a "jumping jack" move, I would simply go up on my tippy toes. We finished the workout seated on our mats doing moves resembling Pilates. By the end of the workout, we were sweating and beat. The music kept me motivated and the drum sticks engaged my arms (just like in Drumfit). I was pleased with the workout. My body felt tired in a good way.
My goal is to lose 20 pounds. I'd love to reach my goal by the end of March, that is when we go to Florida as a family. We spend a great deal of time in the pool and on the beach. It would feel great to wear my swimsuit and look fit. Here is what has helped me so far:
1-Drinking water. I have never been a fan of cold water. I started challenging myself to drink three litres of water per day. I fill a one litre bottle with warm water right after breakfast and focus on drinking it by lunch time. Then I have another bottle with my lunch. I begin drinking my third bottle as I prepare the kids' bath and I finish it after I have put my daughters to bed.
2-Choosing food that is not processed. When I am hungry, I will eat cherry tomatoes, a banana, tuna and avocado, tomato soup, roasted, unsalted nuts etc. If there are ingredients I don't recognize on the label, I don't eat it.
3-I eat much less wheat. Instead of having whole wheat toast forbreakfast every day, I switch it up with oatmeal, rice cereal or eggs and I try to eat more salads and soups rather than pasta and bread.
4-I have been trying to flatten my belly with crunches but this exercise seems to push all the fat out so I look pregnant. This is because my abdomen muscles were pulled to each side during my second pregnancy. I felt defeated like there was nothing I could do. My physiotherapist told me about a surgery where they reconnect your stomach muscles. I really don't want to go through surgery but I don't want to look pregnant either. Strengthening my core with lunges, squats, pelvic tilts, hip extensions, scissor legs, doing the dead bug, bridges and planks has helped reduce the bulk around my midsection.
I titled this post, Fitness-4-2 because my husband has decided to join me on my quest to lose weight. Starting on January 4th when our daughters return to school, we will start working out in an attempt to lose 20lbs each by the end of March. This will make things easier. We will both be eating healthier and I will be working out at the gym while he meets with his trainer, Craig. I want to be agoid role model for our daughters so they make healthy food choices and lead an active lifestyle.
Here's to your health!
Anne Walsh
www.artnsoul.org
This morning, I branched out and decided to join a Pound fitness class in Merrickville. I know and respect the instructir, Katie. She is a naturopath and I participated in her group cleanse a few years ago. She also organized mindfulness training with Louise and I thoroughly enjoyed those classes so I felt that I would not be disappointed. The classes are on for six weeks, at 8:30am on Saturday mornings. The roads were dry and I was up at 6:30am so I went for it. It was a beautiful, sunny drive up to Merrickville. I listened to the new Adele cd, signing along. What I wouldn't give to have her voice!
I was a bit nervous as I entered Ahimsa. I brought a water bottle, a yoga mat and running shoes. I wasn't sure if I would need anything else. We were encouraged to work out in bare feet because it provides better traction. Each participant was given two drum sticks. Katie provided an overview of the routine including a few modifications to protect our backs and knees. She did a "dry run" without the music then she turned on the music and we did a series of moves in squat position. It didn't take long for my heart rate to speed up. After a few sips of water, we did another routine with lunges. I was conscious that I needed to avoid jumping, it's one of the exercises that gives me an instant headache. Each time there was a "jumping jack" move, I would simply go up on my tippy toes. We finished the workout seated on our mats doing moves resembling Pilates. By the end of the workout, we were sweating and beat. The music kept me motivated and the drum sticks engaged my arms (just like in Drumfit). I was pleased with the workout. My body felt tired in a good way.
My goal is to lose 20 pounds. I'd love to reach my goal by the end of March, that is when we go to Florida as a family. We spend a great deal of time in the pool and on the beach. It would feel great to wear my swimsuit and look fit. Here is what has helped me so far:
1-Drinking water. I have never been a fan of cold water. I started challenging myself to drink three litres of water per day. I fill a one litre bottle with warm water right after breakfast and focus on drinking it by lunch time. Then I have another bottle with my lunch. I begin drinking my third bottle as I prepare the kids' bath and I finish it after I have put my daughters to bed.
2-Choosing food that is not processed. When I am hungry, I will eat cherry tomatoes, a banana, tuna and avocado, tomato soup, roasted, unsalted nuts etc. If there are ingredients I don't recognize on the label, I don't eat it.
3-I eat much less wheat. Instead of having whole wheat toast forbreakfast every day, I switch it up with oatmeal, rice cereal or eggs and I try to eat more salads and soups rather than pasta and bread.
4-I have been trying to flatten my belly with crunches but this exercise seems to push all the fat out so I look pregnant. This is because my abdomen muscles were pulled to each side during my second pregnancy. I felt defeated like there was nothing I could do. My physiotherapist told me about a surgery where they reconnect your stomach muscles. I really don't want to go through surgery but I don't want to look pregnant either. Strengthening my core with lunges, squats, pelvic tilts, hip extensions, scissor legs, doing the dead bug, bridges and planks has helped reduce the bulk around my midsection.
I titled this post, Fitness-4-2 because my husband has decided to join me on my quest to lose weight. Starting on January 4th when our daughters return to school, we will start working out in an attempt to lose 20lbs each by the end of March. This will make things easier. We will both be eating healthier and I will be working out at the gym while he meets with his trainer, Craig. I want to be agoid role model for our daughters so they make healthy food choices and lead an active lifestyle.
Here's to your health!
Anne Walsh
www.artnsoul.org
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