Archive for the 'fitness' Category

Grown-up Talk about Budgets and Food

I’m trying a new budgeting system. My goal is to spend no more than £50/week on groceries and eating out. The critical part of the plan is that I take out my weekly £50 on Saturday morning, then do my weekly grocery shopping, which usually leaves me about £30 to last me through Friday for any incidental items and the occasional meal at a restaurant.

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Did I really just spend this much on a suit?

The idea here is that I’ll be motivated not to spend anything throughout the week because I know I’ll want some cash leftover for Friday. So far it’s been working pretty well and has helped me avoid blowing precious pounds on stupid things like diet pop and deliciously cold pints of beer. In that way, the money budget also keeps me on top of my eating budget, which these days involves lots of beans and lentils (£50 doesn’t go very far in London).

Dumb Little Man has a post about a different kind of budget: a fast food budget (I’m glad I don’t have a problem with that one). He uses this as a strategy for kicking fast food. First, save your receipts for a week then add it all up….

Round that up to the nearest $10 and cut it in half. That’s how much you’ll spend a week from now on … Take that money and put it in a ziplock bag that you keep in your car. All your fast food will be paid for out of this fund, and when it dries up, that’s it until next week. This will force you to ration and make choices.

In fact, there are quite a few bloggers out there writing about the food/finance duality: Get Fit Slowly, No Calories Needed, and Finance and Fat just to name a few.

The idea is, loads of people have figured out how to get out of debt and manage their finances, and now they’re trying to use the same techniques to get their health under control and become as frugal with their food as they are with their money. Get Fit Slowly has an excellent post on this:

One reason people struggle with debt is that they haven’t learned the value of frugality. Instead, they allow themselves to fritter away their earnings dollar by dollar, buying knitting needles, comic books, hunting equipment, or whatever. They do not understand the power of frugality.

Again, the same is true with food. People gain weight (a form of corporeal debt) because they haven’t grasped the consequences of small decisions. A soda with lunch, an extra helping of mashed potatoes, a handful of Hot Tamales from a candy machine — these small indulgences combine to produce a greater effect. When a person fails to practice “food frugality”, it doesn’t manifest itself as financial debt — it’s reflected as fat.

I’m sort of doing this in reverse: I’ve (mostly) managed to become a frugal eater; now I’m trying to do the same with my money. This easy at the moment; I’m out of a regular job so the more money I don’t spend, the longer I can devote to becoming an amazingly successful freelance writer (hire me!). And by spending in cash rather than with a debit card, I can see the consequences of, say, spending £5 on two half pints of expensive Belgian wheat bear: that’s £5 now missing from my wallet.

When it comes to frugality with food, well, the effects aren’t so visible. That’s why I love blogs like Get Fit Slowly: it serves as a reminder that the daily decisions we make with food and with money both add up in the long term. That’s right: £5 saved today means a larger bankroll and a much smaller beer gut many tomorrows from now. Now, enough with all this adult talk about budgets and money. I’m off to daydream about Friday beer.

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Blowing my burrito budget (in the car no less)

On Becoming a Frugal Eater [Get Fit Slowly]
How to Kill Your Additions to Junk Food and Soda Pop [Dumb Little Man]

Crossposted to SmarterFitter.com

Bicycle Fitting for the Ladies

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You see it all the time: people cycling around town with the seat to short looking like their squatted over the toilet seat. Bicycle fit is complicated enough, but it’s even harder for women. Many women end up riding men’s bikes, which are designed for men’s wider shoulders and taller statures. Furthermore, seats can be especially uncomfortable for women who have comparatively wider pelvic areas (though now that I think about it, I hear more men complaining about their bike seats than women). Anyone riding a poorly fit bike will experience pains after cycling for a couple hours. And as Merry says on Cranky Fitness, this is the time of year when you want to go out for a long cycle ride:

If I sound preachy it’s because I think it’s really, really cool to go for a long bicycle ride out in the country where there aren’t a lot of cars but there is a lot of nature. You get to see things you never when you’re driving a car, plus it’s easy on your knees and you can get a workout while sitting down!

Amen sister.

In her post, Merry covers the often ignored subject of bicycle fit, making welcome mention of some chick-specific factoids we girlies should consider when sizing up our bicycles.

It’s true there’s a vas deferens between men and women. (That joke never gets old, at least not to me.) To quote the WOMBATS website (Women’s Mountainbike And Tea Society), women often have shorter torsos and longer legs than a man of the same height. Just because you and your boyfriend are the same height doesn’t mean you’ll be comfortable riding his bicycle.

Bicycling Sizing is COMPLICATED, at least for my feeble brain which relied on the very capable folks at Austin’s University Cyclery to size my bike. But if you’re more patient than I am, or you don’t have access to a bike shop with a kick-ass mechanic, then check out these excellent resources for bike fitting:

Bike Sizing For All

Bike Sizing For Girls

Since we’re talking about bike fitting, I have to make special mention of my Jamis Nova, pictured above. You might notice that that front tire is smaller than the rear tire. Why? It all boils down to my being vertically challenged. The bike has a really small frame, and as a result a bigger tire would result in my toe hitting the wheel wheel whenever I made a turn (this is called “toe overlap”). I think it’s cool that Jamis makes a small bike for shorties like me who like to tour, and I’m extra happy that I was able to meet a mechanic who was able to recommend it (a fellow female shorty at the aforementioned Cyclery - it was the last bike shop I visited when bike shopping in Austin, and by far the best and most capable). Terry, the “first and last name in women’s cycling”, uses the same technique. Myra & Simon get into this in more detail on their site.

And in case you can’t tell, I’m ga-ga for my Jamis Nova, who even carry a whole line of bikes designed for women. I’ve taken my Jamis across France and Wisconsin, up and down TexasHill Country, and a countless number of times through London and Austin. I’ve never experienced achy knees or a sore bum, just miles of good times and sunshine, with the odd goat and rain storm thrown in for good measure.

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Who Says Size Doesn’t Matter? [Cranky Fitness]

Crossposted to SmarterFitter.com

Walk-Running: Jeff Galloway would be proud

skitched-20080329-141959.jpgLast Sunday, I went on my first run since the injection. I’m taking it slow: about 2.5 km and 20 minutes of running. My ankle was fine, my knees were mildly creaky, and my pride was only mildly offended by my absurdly slow pace. I wish I could say I was thrilled to be running again, but really I felt paranoid. “Am I hurting myself?” I wondered with every step. At the same time, I missed the care-free days of 5 milers down Town Lake on sunny Austin Sundays. But things change.

Today I went for run #2. This time, I alternated running with walking for 5km and about 40 minutes. The run-walk was, without a doubt, the way forward. I was able to cover more distance while keeping my heart rate up, plus it alleviated most of my paranoia around injury. I also felt great. Gone were the creaky legs and stiff joints of last weekend. I could almost recall what it feels like to run. If you’ve done much running, you know what I mean - it’s that feeling of lightness, where the run feels completely natural, the legs are fluid, and it’s easy to breath - to me, that’s running.

But for now, run-walking will do. Though he hesitates to admit it, Jeff Galloway agrees. From his Book on Running:

Our bodies weren’t designed to run continuously for long distances… Sure we can adapt, but there is a better way to increase endurance than by running continously. By alternating walking and running, from the start, there’s virtually no limit to the distance you can cover… Once we find the ideal ratio for a given distance, walk breaks allow us to feel strong to the end and recover fast, while building up the same levels of stamina and conditioning that we would have reached if we had run continuously.

Link to Jeff Galloway’s website
Link to Galloway’s Book on Running 2 Ed

What is Sinus Tarsi Syndrome?

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The sinus tarsi is “the eye of the foot”, an opening on the outside of the foot between the ankle and heel bone. This canal contains ligaments which can become inflamed if put under undo stress such as high-impact running, jumping, or simply running with bad form. The pain associated with this is called “sinus tarsi syndrome”.

I know all this because I went to have my left ankle looked at by my GP who diagnosed me with sinus tarsi syndrome, apparently very common among sporty people (like me? hah!). Last night he injected some steroids into my sinus tarsal to calm down the inflammation. The procedure was painless, until he said “I’m very deep in the sinus cavity now”, at which point I became a little nauseous. I recovered quickly after a short rest on the couch and a large glass of red wine.

If all goes well I should be able to run again in 10 days time. Here’s to hoping…

Link to Sinus Tarsi Syndrome on Orthoteers

Crossposted to SmarterFitter.com

Swim Lesson 6: Less is more

COLD ADRIATIC SEA from Piran, Slovenia_ Sept, 2004.jpg Attendance is dwindling at my Monday night swim lesson. I guess “the new” is wearing off as some people discover they are only in lust with “intermediate swimming” (and the Clissold Leisure Centre). Selfishly, I like this: fewer students means more attention from my instructor. This makes the class more of a lesson than a practice drill.

Last Monday, as I practiced the breaststroke, my instructor reminded me to bend my knees and bring my heels as close to my butt as possible: hard work but better form for faster swimming (I tend to forget this when I’m swimming alone, and do only a half-ass job of bending my legs). We then did the backstroke for a few laps, and he picked me out of everyone to demonstrate good form!

I’m learning how to get a good cardio workout from swimming. It seems obvious now that all it takes is a little concentration and a lot of hard kicking, but when I first started I couldn’t both kick hard and breath properly at the same time. It’s taken over a year to get to this point where I feel comfortable breathing, but that’s ok - I look forward to seeing where I’m at in another year’s time.

Crossposted to SmarterFitter.com

Should I exercise with a cold?

As mentioned, I have a mild cold. I’m supposed to go to my swim lesson tonight, and I really don’t want to skip it because I already missed last week. Seeking answers, I typed my query on the Goog. Here’s what exercise physiologist Elizabeth Quinn reckons:

The average adult has two to three upper respiratory infections each year. Many athletes wonder if they should continue their training routine when sick. While research is limited, most experts recommend that if your symptoms are above the neck and you have no fever, exercise is probably safe. Intensive exercise should be postponed until a few days after the symptoms have gone away. However, if there are symptoms or signs of the flu, such as fever, extreme tiredness, muscle aches, swollen lymph glands, then at least two weeks should probably be allowed before you resume intensive training.

A small study conducted by Thomas G. Weidner at Ball State University backs up her claim. Researchers infected a group of volunteers with a rhinovirus and divided them into two groups: exercising and non-exercising. The exercising group trained at 70% of their measured heart rate for 40 minutes a day.

At the conclusion of the study, analysis of exercise training data, physical activity profiles, symptom severity scores and actual mucous weight measurement showed no statistically significant difference between the exercising and non-exercising groups.

The authors reiterated a useful model for exercising during a cold. If symptoms such as a runny nose, sneezing or a scratchy throat exist (so-called “above-the-neck” symptoms), it is probably safe for an individual to exercise at a lower intensity. If these symptoms recede in the first few minutes of exercise, intensity may be increased accordingly. Exercise is not, however, recommended for individuals experiencing “below-the-neck” symptoms of a cold, such as fever, sore muscles or joints, vomiting or diarrhea, or a productive cough.

I’ll see if I can back up Thomas and Elizabeth’s claims after my swim tonight. I’ve exercised on a cold in the past but this always seemed to make it worse, but it’s quite likely I pushed myself too hard. In fact, I took two very leisurely turns around Clissold Park this morning and it felt terrific; it cleared up my nose and, well, I couldn’t have asked for a more beautiful day.

Dog walker

My swim is from 7:30-8:15. I am going to have a light meal at 5ish, and then something small after my swim, following which I am going to crawl into bed and try to sleep for a very long time.

Link to Should I exercise with a cold? at About.com
Link to Can you still exercise even with a runny nose? at BlueSuitMom.com

Swim Lesson 5: A lesson in not swimming

I’ll start with the good news: I ran on Sunday for the first time in months. I did two loops of Clissold Park, running solely on grass, and walking over the odd stretch of pavement. It was something like 2 miles.

While the run wasn’t hugely difficult muscularly or cardiovascularly, I could definitely feel it in my joints, especially my knees. But fortunately not my ankle.

This was supposed to be a light jog to get me used to running again, so I was really surprised when I woke up (after a very broken sleep) with very sore legs on Monday morning. I usually like this kind of physical feedback, but instead I immediately thought “Ugh, I don’t want to go to my swim lesson tonight”. All day I had this on my mind, feeling dread at the thought of going, but guilt at the thought of skipping.

Eventually I decided that these mind games were stupid and I should just do what would make me and my body happiest. So I skipped my swimming lesson in favour of rest. That night, I slept 8 hours straight, and went for a swim at the London Fields Lido before work on Tuesday morning. It was only the second time I’ve been to the Lido this year, instead tending towards the closer and newer Clissold Leisure Centre. But the CLC doesn’t beat the Lido in length (50m) or ambience (outdoors, heated). And on Tuesday morning, the Lido was enshrouded in fog, so much fog that I couldn’t see the few brave swimmers around me (unless I looked under water). And after such a good sleep, the swim felt great. My legs were still sore but the swim loosened them up. For those 26 laps (1300m) and 35 minutes, I focussed my thoughts on swimming, breathing, kicking, the task at hand. At the end of it, I felt totally relaxed and wondered why I ever traded this pool for anything else.

This is what swimming is about for me: the relaxation, the quiet, the peace. It’s not fun when I’m swimming back in forth in a crowded pool, thinking more about not bumping into people than on the swim itself. These quiet spots are hard to find in London.

I started with good news, which usually means some bad news to follow. But now that I’m at the end of the story, I realise there is no bad news at all. If anything, it’s that the Lido will become more crowded as the days get longer and the weather gets warmer. Even so, the atmosphere is so completely other from the rest of London that it’s impossible to complain. And more people in the pool is a sign that winter is ending and summer is on it’s way. Good news triumphs again!

The best news of all is that I’m looking forward to swimming again. Tomorrow. In the morning. At the Lido.

“News is something someone wants suppressed”

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My second Freelance Writing assignment was to write a local news story. But what is “news”, anyway? Lord Northcliffe describes it well:

News is something someone wants suppressed. All the rest is advertising.

But there’s more to news than just being, well, new. This is where the “Six W’s” come in. You may have heard of them:

I keep six honest serving-men
(They taught me all I knew);
Their names are What and Why and When
And How and Where and Who
-Rudyard Kipling

All of this should fit into the first sentence of the news story. The rest of the article is just support, and from what I hear, you’re pretty lucky if the reader reads on past the first sentence; might as well give them what they want to know straight away.

What do my readers want to know?

To answer that I needed to pick a publication (a useful requirement for all of our assignments, to get us used to writing for a specific audience). As this was to be a local news story (for local people), I chose the Hackney Gazette.

I decided to answer a question that I hear over and over again in the locker room of the new Clissold Leisure Centre:

“Why is the leisure centre sucking? And what are they going to do about it?”

If news is something someone wants suppressed, then this certainly fits the bill. I considered trying to get this published for real, but in the end ran out of time. In fact, I barely had time to get real quotes and had to rely on the trusty blogosphere for user comments. I did attempt to obtain a quote from the centre’s manager, Paul Whiteman, but was brushed off when I told him that this was for a class assignment and not a real publication (unless this blog counts?).

Maybe I should pursue this for real; there’s an interesting public interest story here. The Clissold Leisure Centre was all over the news when the building, which more than quadrupled in price during construction, shut down after just 2 years due to multiple defects, some causing injury to users. But since it re-opened, no one’s really followed this up. And now here I go giving away an idea, but I’ll take the chance that the commissioning editor of the Guardian isn’t reading this.

I struggled to write this news story because it would work better as a feature, an exposé! But I plowed on, considering a few openers before settling on this one:

Frustrated Hackney residents are not impressed by the £32m Clissold Leisure Centre despite high expectations after it reopened last December.

What do you think? I think it could be better, but will save further effort for the commission.

Read my full article here:
£32m Clissold Leisure Centre falls short of expectations

References:

Other stuff worth noting (for that commission):

Swim Lesson 4: Breast stroke

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To my relief, my swim instructor did not even hint at the butterfly last Monday. Instead, we dove right into the breast stroke, a popular stroke among swimmers at the lido. It’s slow and frog-like, but easy… or so I thought…

With the breast stroke, the synchronisation of feet and arms is key to speed. The legs and arms should never be outstretched at the same time (news to me). So here’s how it goes:

  1. Start by kicking off from the wall and stretching out in a straight line.
  2. Move your arms around in a circle, lifting your face out to breath.
  3. Put your head back in the water and finish the circle by stretching your arms out in front of you.
  4. At the same time as step 3., kick your legs like a frog.
  5. Repeat from step 2.

Steps 3. and 4. are the tricky ones, because your arms move before your legs, not at the same time. This seemed counterintuitive at first, but after a while I got used to it, and was pleased to see I was swimming faster as a result.

It was a good class, but not great. In general, swimming hasn’t held the same joy for me that it did before Christmas. Maybe it’s because I’ve been swimming at the new Clissold Leisure Centre, which is closer than the London Lido, but busier, indoors, and shorter in length (25m instead of 50m). Even so, I’ve been feeling very low energy, which inevitably makes swimming less enjoyable.

Where has all my energy gone? I partly blame a lingering cold that won’t seem to die. The bigger problem is poor quality sleep. Either I don’t sleep long enough, or I wake up during the night. Why is this? Noisy neighbors. Alcohol. Food. Lack of a schedule. Lack of light.

So this weekend I’m having a quiet one, resting up and trying to regain some regularity to my sleep schedule. I won’t swim until Monday’s class, but will test my ankle with some light jogging on a soft surface. I have a workmate who’s been encouraging me to do a triathlon. The only thing stopping me is the running (it used to be swimming, my how things have changed!). I’ve made an appointment with my GP who will hopefully refer me to a specialist that can prescribe me some insoles or something (if the fix is that simple, I will be thrilled). In the meantime, I am going to do a couple of turns around Clissold Park tomorrow morning, alternating between running and walking. The weather is suddenly glorious in London: cool, but blue skies and sunshine, at least during the few hours of daylight. And I love the park early in the morning, with its frost and happy dogs and notable lack of small children. Bliss.

Sunset

Link to the basic breaststroke at the BBC

Crossposted to SmarterFitter.com

London’s £400m cycling transformation

Bicycle

We want nothing short of a cycling transformation in London. We are announcing the biggest investment in cycling in London’s history, which will mean that thousands more Londoners can cycle in confidence, on routes that take them quickly and safely to where they want to go.
- Ken Livingston, Mayor of London

Ken Livingston has mapped out a plan that could transform London into a bike commuter’s paradise by 2010. The plan includes

  • 12 bicycle ‘motorways’ that link popular residential areas to the city
  • A free bike hire scheme much like the one already kicking ass in Paris
  • A £25-a-day congestion charge on the highest-polluting vehicles
  • An over three-fold increase in the average number of daily cycling trips (from the current 0.5 million to 1.7 million)

I’ll believe this when I see it. Still, a similar scheme “successfully” executed in Aylesbury offers some hope. But I put that word in quotes because the model seems a little “hard going” according to The Guardian. Although the cycle routes themselves are great, they don’t really link up, so pedlars find themselves at the end of the route and have no idea where to go. Still, that’s what maps are for, eh?

Link to City’s two-wheel transformation in The Guardian
Link to Aylesbury’s cycleways leave room for improvement in The Guardian

Crossposted to SmarterFitter.com