Enough is Enough!

That's not a complaint, or a rant- it's a fact.  

And it can be a very good thing to recognize and even celebrate. 

What brought this on?  A salad with dressing on the side.  Well, that was my order, but the waitress brought me a salad with dressing all over it.  Smothered in it.  I could make out some lettuce peeking out.  Fortunately, she realized that the whole order was wrong- I had asked for a different dressing on the side.  The creamy mound was whisked away with a smile, and her assurance that she would be right back.

  

The salad she brought me to go with my lovely soup was the sort of colorful explosion of vegetables that you dream of all winter when the produce in the store looks limp and picked over, and the garden is in stunted disarray.  The tomatoes were firm, red-orange wedges, the cucumber slices were crisp, and an array of greens were an actual array of greens!  Peppers, onions, tissue thin shavings of parmesan cheese.  This salad was out of control.  The dish of dressing looked like it held a full 1/2 cup of dressing.  It was delicious, but I didn't use much.  Dipping the salad into the dressing, or dipping my fork in first before digging into the salad, offered plenty of flavor- more flavors than just the dressing.

How many "combination" foods do you regularly enjoy?  Do you automatically reach for a topping or companion food?  Are you "elevating" one food with the other (as they encourage on Food Network shows), or are you using something like salad dressing to hide the taste of the salad?  Do you actually enjoy pasta, or is it a vehicle for the sauce?  This is not a judgement, this is a reality check.  What are you selecting to eat based on enjoyment, and what is based on habit?  And are you selecting foods you think are good for you, but that need to be disguised to be palatable to you?  Your choices should have value in terms of nutrition, but also in terms of your own appreciation for them.  

Having the opportunity to ransack a garden for foods fresh in the sun, without taking the time to add the usual salad components renewed my appreciation for each flavor.  And lest this seem like the wholesome philosophy of healthy food zealot, I have come to realize than in many cases, when I have an urge for an ice cream sundae, what I really want is a mix of toppings.  A little whipped cream, some sauce of some kind, maybe sprinkles.  Yum.  In many cases, the ice cream itself isn't needed.  Sometimes, it absolutely is, and sometimes it is great on its own.  

So, when is enough enough?  When more than enough is too much.  Enough is when you still have the JOY of enjoying something without guilt or discomfort.  Enough is also not going to leave you feeling deprived or punished.  Enough can be challenging in terms of overall fitness and wellness.  It is fine to have plenty to reach for, just as it is fine to have salad dressing available to make your salad just the way you want it.  It is also fine to stop when you have had enough, whether that is food or exercise.  Enough is when the workout lets you know that your body has done good work and will still function in the morning.  More is not always better.  We may know that on some level, but it is hard to find the balance which will keep enthusiasm from morphing into burn-out.  Even when we strive to meet goals, it is good to know that at some point, we may achieve those goals and have to reassess how we maintain our fitness, or if that level is even what we want long term.  For some of us, training for a marathon may be a goal, but it is rarely something even serious runners think of as a daily routine.  At some point, enough is enough, even if we love it.  Changing our workout routine can mean adding a class or workout, and dropping another to achieve balance and avoid burnout.  More is not the only path to progress.  

When should you stop and appreciate enough?  When you eat enough to savor the flavor and still feel wonderful.  When you exercise enough to feel invigorated and powerful, but not beaten into the ground.  When you do enough laundry to not run out of underwear, but not so much laundry that you don't have time to get outside before the clouds gather and dump rain. 

Enough takes less time.  

Enough may cost less.

Enough may allow for more another time and less stress now.

Enough is enough- Enjoy it!

(Published in AKWA December, 2016/ January, 2017)

Chronic Conditions: Just Add (to) Water

For submission to the AKWA April/May 2016 issue: Chronic Disease & Aquatic Applications

I have dealt with sporadic bouts of low back pain for over 30 years.  During that time, I have taught swimming, led aqua group fitness, and competed in open water swimming and triathlon.  For me, being in the water is ideal when I am coping with pain.  Sitting makes me feel like my spine is compressing, resting my hands on railings or a cane makes my spine feel stretched, and there is no happy medium.  In the water, I am able to maintain in-line stabilization and take a break from the frustration of full gravity.

Although I have taught specialty classes for people with Multiple Sclerosis and Arthritis. I have led classes which included participants dealing with Diabetes, pre and post- joint replacement, pregnancy, cardiovascular conditions and a range of other challenges.  Some conditions are chronic, some are periodic, and some are short term; but for the people dealing with the conditions, aqua is great on many levels.  Being in the water offers the physical support of the water around us and the the chance to build strength, endurance, and range of motion.  

The huge factor in aqua aerobics which allows it to serve such a range of participants is exactly that:  the participants.  In specialty classes, there is a sense of community and the ability to share strategies for daily life, but the social aspect itself is what I have always heard participants rave about.  In a general classes, people with unique needs are able to connect with a larger community and share goals. Everyone is able to celebrate being in the pool together, either sharing a good day or looking forward to a better day.  

 As an instructor, my low back pain experiences have helped me relate to many people with mobility issues stemming from a range of causes.  Having something in common reduces a feeling of isolation to which impaired mobility can contribute.  At some point, we all experience some degree of pain, lack of mobility, or feeling somehow removed from those around us.  Whether it is from a chronic condition or overdoing a workout, use that experience in your classes.  Pay attention when you are having a difficult day, and notice how your motions are impacted, and how your attitude may struggle to carry you forward.  Especially, notice what helps you get through difficulties.  

I love it when people leave class feeling better than when they arrived.  Sometimes it is because of the physical activities, but sometimes it is because of the emotional support.  I am willing to accept that my personal contribution may be direct or indirect-  I just want people to feel better and move forward.

People Power

Monitor Your Progress And Meet Your Goals

By 

Bridget M.M. Simpson

ACE Personal Trainer

Masters of Health Services Management

Health care in our nation is a complex industry that attempts to meet the needs of a diverse population with a full spectrum of services.  In addition to general practitioners, specialists are available to offer additional care in the form of diagnostics, treatment plans, and most importantly, information.  Often, a visit to the doctor generates more questions on a range of issues, not just of the medical issue at hand, but the administrative concerns relating to how the care will be covered, what it will ultimately cost the consumer, and how the process will be navigated.

I once read Dr. Spock’s seminal work, Baby and Child Care, and remember one bit of reassurance that has stayed with me:  “Trust yourself.  You know more than you think you do.”  That applies to all of us, even in matters of health care.  If we are attentive, we will realize that there are many times when information will be presented to us that will cause us to think, “Wait a minute, I already knew that.”  One thing we need is a way to compile information in a way that reminds us of what we know, and enables us to be proactive in matters of our own health care, even as we consult with medical personnel.  Our priority is twofold:  We need to become a healthier nation and we need to spend less on our medical care whenever it is possible and appropriate. 

We are already seeing an increased awareness of the impact of lifestyle changes on health.  While some choices may contribute to risk factors, other choices may reduce risk factors.  When people become proactive regarding their wellness, it is helpful to do so within a framework of goals and rewards.  Goals can be as basic as being able to navigate from the car to the living-room with a bag of groceries, or a grandiose as participating in an IronMan triathlon.  In each case, people will have moments of progress, which I call Personal Best.  Your Personal Best is unique.  Many workplaces are incorporating workplace wellness programs in order to capitalize on the potential for healthier employees to qualify for lower priced premiums, which benefit both the employee and the employer.    

The Columbia Association in Columbia, Maryland, has what they call the WINN Program, which stands for When If Not Now.  It is aimed at new fitness center members who are interested in being introduced to the facilities with the help of a WINN coach who evaluates the WINNer’s medical limitations (based on a doctor’s input), possible impact prescription drugs may have on workouts, and interests.  The WINNer is informed about various group fitness activities appropriate to her level of expertise, and encouraged to try new things.  All WINNers are personally educated in the weight rooms to ensure proper posture and a workout is tailored to their needs and abilities.   WINNers use a low-tech chart to keep track of what machines they use, how many sets, and how many repetitions per set.  This chart allows a WINNer or coach to quickly scan weeks of work to see progress.  Being able to see clear evidence of progress can be motivating when a WINNer feels that she has not been making progress.  

My People Power goal is to introduce non-medical professionals and non-professional support groups into the lifestyle of a person interested in addressing the following general health concerns:  prevention, awareness of treatment options, and cost containment.  Health care is too important to take on faith, even if that faith is invested in a trusted doctor.  People need to be aware of options, but also, people need to be mindful of the importance of their own contribution and progress.  Culturally, we are conditioned to always see a fault that needs correction and to seek help to improve ourselves, and this can mean we overlook important accomplishments.  I would like people to look at their efforts and see accomplishments within the context of their own situations.  

No, Thank You!

The holiday season is drawing to a close.  Anyone overindulge?  

If you had a bit more of the holiday goodies than you wanted, was it because they were calling your name and you decided to indulge, or did you cave to pressure from a friend or family member who really wanted you to have something?  

Do we need to wear a pin to parties which says, “Please don’t subject me to peer pressure for (insert occasion of your choice)”?  

How should the following exchange progress:
How are you?
Fine, how are you?
Great!  Have you tried these cookies?
No, but they are cute.
Here, have one!
No, thank you.

At this point, the conversation could take many turns:
Ok, what have you been up to all week?
Why not?
What about this small one?

Do we need to resort to excuses which may or may not be considered sufficient?
I’m allergic.  (Can’t you take something?)
I’m diabetic. (Oh, but they are sugar free!)
I hate them.  (But they are so yummy!  What about those?)
I just don’t want one.  Nothing personal. (But it’s [insert occasion here]!)
So-and-so licked them.  (Save me- I’m grasping at straws!) 

Has anyone considered that not accepting no thank you is essentially starting an argument, and do we really want to do that at a party?  
Is there anyone who has not felt coerced into accepting something we didn’t want, just to keep someone else happy?  (Oh, this sweater is just perfect for you!)
Has anyone said no thank you without the instant worry that there is going to be an uncomfortable expectation of justification?  Do you really need to offer a graphic, medical reason to say no thank you?  Because even if there is one, are we obliged to share at parties?  
Do we need to admit to taking a handful of candy off every desk in the building from Halloween until New Year's Eve, every hour, and that this final cookie will set off an internal ticking time bomb which is primed to explode and coat everyone on our side of the room with icky guts?  (To which we hear, one more cookie after all that is no big deal?)

How about when we hear people say no, thank you, we accept it?  Imagine the relief we could generate!  A true gift.

It is so easy to say yes.  It is so easy to go along with things.  It is called giving in to peer pressure.  When the pressure is applied strongly enough, it is called bullying.  It adds stress to any occasion.  It makes people wonder why they aren’t worthy of consideration.  It leads to regret.  

How about we don’t ask questions if we don’t want to hear the answers?  

Real friends believe you when you say no, thank you. 

No questions asked.  

Time Travel- Elementary Information

In 2013, I had the occasion to be recognized by a former classmate after swimming in a two mile open water event.  The only thing I can imagine is that my hair, recently confined to a swim cap, was reminiscent of the lack of style I had in the sixth grade.  The woman asking me if I was Bridget T. was not at all familiar.  I no longer have the skill of placing people out of context, and she was not in a classroom (or about 11 years old).  I replied, “I used to be.”  She introduced herself, and I recalled being in class with her for three years, once upon a time.  The encounter was pleasant enough.  We had grown well past sixth grade angst in the approximately 35 years since our last encounter.  We compared notes on professions, children, and where we lived now.  

After this encounter, I made the pro forma searches through social media to see if we might keep in touch, but I didn’t see that happening.  We hadn’t really been friends, and I hadn’t given her a passing thought since we were in school together.  As pleasant as the visit was, I had no interest in going back to find other classmates in order to cultivate anything with any of them.  I don't wish to relive that time, but if I could go back, I would want to see me.  I have nothing to say to my former classmates, beyond the conversation that strikes up from a chance encounter.  I have plenty to say to my sixth grade self.  

I would say (although I really knew it at the time) 

that zits go away and braces will work.  

There would be many times of feeling like I looked good, 

and even times of feeling truly beautiful.   

I would say that for all the times I was picked last in gym, 

I would offer encouragement to beginning swimmers of all ages 

and take on endurance events like triathlon and open water swimming.  

I would encounter champions, including a few Olympians- 

one of whom was astonished by my ability (and willingness) to swim up to eight miles.  

I would say that although French class was never the path to fluency I hoped, 

I would one day walk through Paris.  

I would travel through many countries, 

and make myself understood with limited language skills and unlimited smiles.  

Marla says she and her friends asked, “What ever became of Bridget?”  Perhaps the greater question is to ask, “Did I ever think I’d be where I am?”  Fortunately, my younger self managed to muddle through without the wisdom or encouragement of hindsight.  It has been quite an adventure, with more to come.

All Generations into the Pool

Water Your Community And It Will Grow

reprinted from AKWA Newsletter, April/May 2014 issue, with the permission of Aquatic Exercise Association.

In active fitness centers, schedules may include classes aimed at specific skill levels and intensities: Arthritis Aqua, Aqua Kick Boxing, Aquatic Pilates, and many more.  If we are going to embrace aqua as a lifelong activity, we should occasionally offer a class or workshop which is inclusive.  All ages, all skills, all active.  The water is the ultimate equalizer. Most of our standard moves can be adapted to suit any level of intensity, so as long as working to a personal best is encouraged, nobody should feel out of place and everyone can work to capacity.   

We have all had times when we taught classes to parents with children in tow.  Sometimes the kids had a place to play away from the aqua class, and sometimes the kids would slip into the pool and try to stay close to their parents.  Sometimes, a handful of seniors or parents or triathletes cluster in one corner of the pool and chat during the workout.  The primary objective of the class is that the workout promote fitness.  Talking, children, or other distractions need to be addressed out of consideration and fairness to the entire class, but there should be a level of tolerance, or at least an initial benefit of the doubt.  We are modeling best practices when we grant the privilege of participation to everyone who gets feet wet.  

Healthy people are important, but so are healthy communities.  If we work to find a way for people to build networks beyond age groups, fitness levels, family or employment status; we will be building a stronger community.  Watch the national news and it is clear that we are at risk of divisiveness if we are insular.  Sometimes it helps to reach across demographics to offer encouragement and support.  Maybe the conversations that start in the pool will continue in the locker rooms and out into the dry clothes world.   

Why should community runs and walks have all the fun?  Declare a theme day and assign an impartial staff member to be the Water Bottle Judge, Cool Shades Judge, or Top CoverUp Judge. Perhaps there could be special recognition for the member and guest with the greatest age difference.  Extend a special invitation to gym members who have never set foot on deck.  

Or triple-dog-dare them to risk scary hair and the scent of chlorine.

Where Lance Armstrong Went Wrong

. . . based strictly on my impressions, which were formed by occasionally tuning in to cycling events like the Tour de France, Olympic events, and newscasts.  

Lance Armstrong was unable to appreciate his personal best.  

The LiveStrong Foundation came out with statements following Armstrong’s fall from grace that they are still dedicated to the mission of supporting people with cancer and people with people with cancer.  That is hugely important, and no mistakes of Armstrong’s should take away from that, or his lack of confidence could gain power as an infectious agent.  

People beat cancer.  

People are able to LiveStrong, both during the fight and after.  

Some people are not able to beat cancer, 

and they leave behind survivors who need to LiveStrong.      

I imagine that surviving cancer and feeling compelled to continue using chemical cocktails to enhance performance on a world stage must stem from a supreme level of insecurity.  

I am reminded of Erma Bombeck’s book I Want to Grow Hair, I Want to Grow Up, I Want To Go To Boise.  One of the children interviewed for the book said something along the lines of “people who want to do drugs should try chemo.”  This kid clearly knows something.  We know that performance enhancing drugs have negative side effects.  Why risk doing something which might cause more cancer?  

I have not had cancer, so I don’t know, but many people report seeing cancer as a turning point.  If they survive, they often demonstrate a resolve to make life count extra from then on.  To value it, appreciate it, and maximize the potential found in it.  Armstrong moved forward from cancer to become a father, to become incredibly fit, with or without doping.  We may not know what he would have been capable of on his bike without performance enhancement,  but he had to have had something going for him that he undervalued.  Doping won’t get you across the finish line without work.  He worked, he trained, and he will never know what might have been.  He never believed in LiveStrong. 

How sad.  

Now banned from many sports due to his illegal behaviors, Armstrong could continue to train, and even achieve his clean personal best; but without the validation of sanctioned competition, only he would know for sure what he accomplished.  Because for so long, his post-cancer reality was fake.  

(While the LiveStrong slogan is incorporated into this essay, this essay is unrelated to the LifeStrong Foundation, and may not represent the LiveStrong Foundation’s opinions.  I am writing only my own thoughts; which represent how I understand that slogan and Lance Armstrong.)