A Thank you Letter...

Hello Metabolic Warriors and all others who find themselves at this blog. Remember the magnetic alphabet letters? Perhaps they are a long forgotten memory of childhood and a time of innocence. Personally, I don't remember these as being on our fridge.  Maybe that is because when I was a kid we had to keep our food in the creek to keep it cold...kidding. My friends had the beautiful chaotic jumble of letters on their fridges that I so admired. It was kind of fun to spell out a message or word for the next person that came along.  Bright, eye-catching and magnetic, so cool! Why on earth am I blogging about magnetic letters on a fitness blog? Your Fitness Trainers are leaving you a message...

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October 2014 marks three years of Metabolic Small Group Fitness for the two of us. We have an amazing core group of people who have been with us for a year, two years and three years. Each and every person is special to us. We recently spent a little time with our 3-year Warriors. Do you want to know what the secret to their success is? They learned about Metabolic a little sooner! That is right, there is no big secret. They are average Joes and Janes spanning age decades of the 30s, 40s and 50s, dealing with the same life challenges and life changes that you are. The cool thing we notice with all of our 1-3 year Warriors? They have figuratively been tried by fire, stood the test of time and they keep putting one foot in front of the other. They realize that fitness has to be a planned priority. They realized that to be the best person they can be for their families and all the endeavors they enjoy they have to first take care of themselves. They realized that it is less expensive to take care of their body and mind now than to pay huge medical bills later for neglected health habits. They realized that their quality of daily outlook, function, and energy come from taking care of their bodies. They realized that this is how you age gracefully. This isn't a program for those who only want to lose a few pounds or those who want to buy back a 20 year old body, or want a quick fix to poor eating and sedentary choices. Choosing to be a fitter person is hard work.  It is a mindset that is developed over time and through the experience of successes. Confidence is built and stronger determination ensues. The coolest thing about this program is that it has attracted people of all ages, teens to 80s, all backgrounds of life, all shapes and sizes, both genders, all fitness abilities, and a wide range of personalities.  And they all come, year after year, all looking nondescript as to what their life journey has been to share the moment...are you ready? Lets start with a warm-up....Thank you, again!  All of you have made it possible for us to make our passion for helping people through fitness a dream come true. Each day you come to any of our trainings, even if you manage to sneak in and back out without a word from us, just know we saw you and you made us smile. See you at Metabolic, TRX, Warrior Challenge and Warrior RIP!

Sit or Squat?

Now that we have your attention with some bathroom humor, this blog isn't really about toilet habits or preferences.  Although, we have been accused of interfering with our Warriors' ability to painlessly visit the bathroom.

Love 'em or hate 'em, you have come to know that squats are one of our favorite exercises.  Why do we love the squat, and endless variations thereof, so much?  Because it is one of the single best exercises you can do!

World renowned physical therapist, Phil Wharton, states that "we were designed to squat for rest".  He notes that while working in Japan and Kenya he observed many people at rest by squatting.  In his back book he states that "We sit to rest, but sitting can tire our backs even more, compressing vertebrae, fatiguing muscles, and straining connective tissues."  On the other hand, he states, "Squatting relaxes your posture and elongates your spine like little else".  

In addition to relaxing our backs and promoting spinal health, squatting has many additional benefits including:

• Muscle growth.  Squatting employs the muscles in the thighs which are some of the largest in the body.  When muscles are worked they release testosterone that acts not only on those muscles, but promotes whole-body development.
• Balance.  Doing squats also "strengthens", or improves functioning of the nervous system which can improve our balance.
• Joint Support.  Strength training not only improves muscular strength, but it also strengthens bone and connective tissue.  These gains help to support the joints.
• Core Strength. Squats are actually a great core strengthening exercise.  The muscles in our abdomen and back must engage as we squat.  The added benefit is that a stronger midsection improves our posture, balance, and reduces our risk of injury.

So we can squat to rest, squat to stretch, squat to strengthen, and believe it or not there is a study to support that we might reduce our risk of developing Crohn's disease, colon cancer, and hemorrhoids if we were to squat for other, er... activities.  

Grand Canyon Rim to Rim

October seems to be our month for big adventures.  Last year it was our Flagstaff to Sedona run and this year we tackled the Rim to Rim.  Sherry had completed one prior rim to rim 6 years ago in blazing hot temperatures which meant side trips off the main trail were not going to happen and Katie knew this might be a one-time bucket list adventure so our primary goal with the hike was to enjoy the beauty of the Canyon and see everything we could possibly cram into a one day crossing.  

So none of our girl adventures would be complete without at least one "Katieism", and Katie did not disappoint.  We started our trip by driving to the south rim and then taking the shuttle to the north rim.  We had to search for a parking spot and finally found one some distance from the shuttle pick-up point.  I told Katie to write down where we parked and leave it in the truck to which she replied "okay".  Hmmm.  So she carefully writes it down, tears if off and starts to place it on the seat of the truck when she finally figured out that wasn't going to do us much good.  So, off to a normal start :-)

Who wouldn't love that face?!

Meet Katie!  And the two became fast friends.  We looked all around and only saw "No smoking" signs until we walked further down and saw a "Do not pet the mules" sign.  

It is so easy to smile and look clean and fresh when the adventure is still awaiting you.  

We estimated that the effort ahead of us was going to be worth at least two cheat days, maybe three.  So we decided to get a head start and indulge in some pre-hike fueling at the south rim.

Arrived at the North Rim just in time to run out to see the sunset and survey the challenge that we would be taking on in the morning.

Pictures never quite live up to what the naked eye takes in.  Truly amazing!

The day started with a 4:00 am alarm and after putting our big girl panties on we were ready to head out the door at 4:52 and face the Canyon.  Oh, funny story from the night before.  So we have finally checked in, gone to the deli to pick up sandwiches and M &Ms (remember, cheat day) to take to our room and by now it is completely dark and our hotel room is as far away from the main lodge as possible.  We are moving as fast as we can in the dark with our packs and dinner and directions when a man approaches us from the opposite direction and asks if we are in room 429.  When we say yes, he says it is going to be a bit uncomfortable with the 3 of us in one bed.  Sure is!  Seems the hotel overbooked the room and called him to tell him two ladies would be showing up at his door.  That is not the kind of hotel we thought we were booking.  Anyways, got it all straightened out after another "warm-up" hike in the dark.

Into the darkness and Canyon we go!

Just like a little sister, we weren't 30 minutes into the hike before Katie asked, "Where's the first bathroom?"  Um...  "we are in the wilderness so anywhere is fine" didn't cut it for her.  As you can see, she is aglow with happiness after making our first pit stop.

Through Supai tunnel...

... and into growing daylight.

First of many bridges.  Guess who got to test it first?

So many picture perfect places to stop, and we couldn't bypass this one.

Many of you know that Katie is the queen of dry heaving, but apparently not all bathrooms are equally maintained and this one was bad enough to make even me want to lose my just ingested, apple and power bar breakfast. 

As soon as the trail leveled off enough that we didn't think we would do a fatal header over the edge we decided to go for a run.  Our packs were a little heavy for trail running but we are always up for a challenge!

When we got to the trail turnoff leading to Ribbon Falls we heard people debating whether or not they should take the detour.  One woman remarked that you could see it from the trail so why bother.  She missed the most spectacular sight on the entire rim to rim trek.  As usual the picture just doesn't show the true beauty of the falls.  The domed rock appeared to be mostly hollow and the moss that looks primarily brown in the photo was a shimmering vibrant green.  

We could have spent an entire day here but we knew we had most of our hike ahead of us so we had to settle for a short layover.  

We took the shuttle driver's advice and took the "short cut" though the bushes and across the creek to get back to the North Kaibab trail.  As for crossing the creek, Katie tells me to go first.  So I am carefully using my hiking poles and trying to find stepping stones that aren't too slippery when I sense something else moving off to my side.  I look over and Katie is standing in the middle of the creek.  When I asked her what she was doing she said that seemed easier.  Thanks, Katie.  Once we were back on the main trail we were off and running once again.  For someone who whined for the first three years of her running life, Katie sure likes to run like the wind going downhill.  I needed a tailwind just to try to keep her in sight.  

We didn't ask questions but we did take pictures.

"Troubled person" on a bridge over muddy waters.  The river looked more like chocolate fondue.

Once you cross the river it is mostly uphill.  

Lots and lots and lots of sand.  

Always yield to the mules.  They left plenty of little care packages along the trail.

Yet another beautiful resting point.

Down the hills, over the rocks, through the sand and creeks, and up the canyon we go.  Both the shoes and the tender feet on the inside took quite a beating.  

What seems like 3 days ago instead of just the wee dark hours of the morning, somewhere on the other side of that canyon, we descended into the darkness and the depths of the canyon to finally emerge on the other side with sore feet and stomachs that are rebelling at the idea of anymore electrolytes or energy bars.

Still able to force a smile in spite of the effort and fatigue.

Thinking of a rim to rim hike?  October is the month to go as there is a generous amount of shade compared to my previous crossing in May when the sun was higher and the temps at Phantom Ranch reached 111 degrees.

Just like the "Don't pet the mules" sign, we didn't see the "Don't attempt to hike to the river and back in one day" sign until we were almost to the top at the south rim.  

Success!  27.5 miles (but who's counting?)

A night's rest (not so good when every centimeter of your body aches when you move and the sheets hurt your toes) does wonders for your outlook.  Another funny hotel story.  So we are WAY TOO TIRED to go out to eat but we NEED FOOD.  Katie tells me to go ahead and shower and she will call to get a pizza delivered.  First problem: I come out of the shower in my pajamas ready to sit in bed and eat pizza and Katie tells me they don't deliver so I am going to have to go get the pizza.  I put some extra clothes on over my pajamas and go get the pizza.  Second problem: As I drive up to the hotel I see Katie walking down the sidewalk in her pajamas to go get ice.  I get out of the truck and she says, "You will never guess what just happened!".  Of course I guessed.  The hotel overbooked our room and someone came to the door trying to get in while I was gone.  So we go back to our room with the pizza and ice and you will never guess what happened.  Neither of our keys would work!.  So I go to the front desk to get our keys re-keyed.  Simon is not very helpful and is hung up on wanting to know who checked me into the room.  I don't often lose my temper but poor Simon got to hear my rant that "I am exhausted from hiking all day, my friend is standing out in the cold in her pajamas, our pizza is getting cold, I don't know who checked me in but this mess is your fault so just GIVE ME MY KEY!!!!!"

This one's for you Jackie!  Told you we had plenty of time to think of new exercises on the hike.  Tree push ups coming your way sometime soon!

Video of beautiful and peaceful Ribbon Falls

Was it hard?  Yes.  Was it worth it?  Yes!  A rim to rim hike in one day is not recommended as it is at least a 21 mile hike if you take the South Kaibab Trail as opposed to the Bright Angel Trail.  It is a steep and strenuous climb out of the canyon and it comes at the end of the hike as opposed to the beginning.  But there are many ways to enjoy the inner beauty of the Canyon with shorter day hikes or by camping overnight.  Viewing the Canyon from the rim is certainly "grand", but there is so much more to see if you are willing to put your hiking shoes on and exert some effort.  I can hardly wait to see what next October's adventure will be.  Seriously.  I think.

Bio of a Metabolic Warrior: Steve

Steve is and has been a proponent of fitness as long as we have known him. We first crossed paths with him when he signed up for a membership at a local fitness center that we both worked at. All we knew is that he was the principal at Big Park and that he was dedicated to his workouts. So a number of years later when we found ourselves in need of a place to host our Metabolic Trainings guess who we ended up crossing paths with again? Yes, it was Steve. If I am honest I have to admit that Steve cuts an imposing figure.  He is tall, his arms are buff, and he is broad shouldered.  His legs are well defined from years of being active. Skip forward. I was sitting in the school office waiting for him to arrive for our meeting and I was more than a little intimidated...even felt like the kid waiting for the principal. I didn't have to wait long but guess what...when he did come in he had to deal with a less than cooperative junior high student. I got to see the appropriately timed authoritative side of him as he dealt with the student...GULP I'm next! Do you know that he is the biggest teddy bear I have had the privilege of knowing? Don't be thrown off by this big man's stature.  He has a mischievous twinkling in his eyes and a smile that makes the world right side up. This is our interview with Steve.

Steve

1. What is your age? 70

2. What is/or was your career? Education, most recently as Principal of Big Park School.

3. What is your history with fitness? I have always worked out. I try to do something strenuous six days a week. I played racquetball and basketball in my younger years, slowed down in my 50's on those sports. Took part in the running craze back in the late 70's and early 80's. Ran a lot of 10k races, longest race was a 20k. I was never fast so winning a race was never in my mind. I did a mini-triathlon 4/5 years ago in Anthem and I have done several Sedona half marathons (mostly walking).

4. What prompted you to start Metabolic? After listening to my staff (who took advantage of the program being offered at the school) telling me how much they liked the program, liked Katie and Sherry and how difficult it was, I decided I needed to try it. First class I have ever taken.

5. How long have you been working with Smart Fitness? I think about two years.

6. What expected benefits have you gained from Metabolic? Better core strength, always feel good at end of the 30 minutes, better balance, I can tell my cardio is getting a good workout. They really vary the exercises week to week so all muscle groups get attention.

7. What unexpected benefits have you gained from Metabolic?  I found out I still have abs - smiles.  I thought they disappeared in my 40's.

8. What keeps you going or inspires you with Metabolic/Smart Fitness?  The camaraderie of all of us who do it twice a week, encouraging each other, builds a sense of team. And the feeling of accomplishment at the end of the day.

9. What hurdles have you had to overcome to succeed in consistently attending Metabolic?  Torn rotator cuff surgery on left shoulder and carpal tunnel surgery to both hands in the last year are the physical hurdles, being in Maine for three months and doing the program on my own was tough.

10. How do you successfully manage to make fitness a priority 2x’s a week or more?  I have always made time during the day for some sort of physical activity - it is a priority.

11. How has working with Smart Fitness impacted your life, point of view, changed your outlook on fitness?  I feel better physically, lost a couple of inches around the waist, and it reinforced my feelings on the importance of  being in shape.  If I am in good physical shape, then I feel much better all around - mentally and emotionally.

12. What message do you want to share with the reader as a take away from your story?  Father time marches on but being in shape can definitely slow it down.

Our summation: Steve has twice been gone over the summers and done all the metabolic programs on his own and we know from personal experience that this is a really difficult thing to do. Steve is living testimony to better quality of life for having kept fitness as a lifestyle. He is proof that you can always succeed in your fitness endeavors if you make it a priority.  

Thank you Steve for sharing your story for inspiration to our readers. You have been of tremendous encouragement to us Fitness Trainers.

Are you as (fitness) smart as a fifth grader... or a toddler?

We tend to think that as we get older we get smarter and wiser, but there is much we can learn about health and fitness by taking a look at how kids move and approach life.

What are some of the latest fitness trends?  Body weight training, core training, functional training, and high intensity interval training.  Kids have been doing these types of activities before we even had terminology for them.  They climb trees, pull themselves up on monkey bars, and play hard, rest, and play hard again.  Hmmm...  sounds sort of like HIIT.

We have all heard the phrase "use it or lose it".  Well, it seems there is some truth to that.  True, as children grow into adults there are some anatomical changes that take place that reduce flexibility, but most of us can achieve far better flexibility and range of motion than we have if we just keep using it.



A physical therapist once told me that one of the worst things that man has done to his body is sit.  Prolonged sitting can lead to muscular imbalances and newer research indicates that the more we sit, the more we are at risk of numerous diseases.  Our bodies also lose their ability to move as they were intended to when we spend hours sitting at a desk or in front of the TV.  So get up out of that chair and take a lesson from a toddler on how to squat properly.

When did maintaining our cardio fitness become a chore?  As children we used to spend time most days engaging in "games" that naturally kept our heart and lungs strong.  We had recess where we played tag or kickball, and we couldn't wait to get out of school so we could jump on our bikes or go out to have a snowball fight.

Naturally, all that activity sometimes makes us tired before bedtime.  For kids, it is simple.  When you are tired, sleep.  Anytime.  Anyplace.  While the responsibilities that go along with being an adult don't always allow us to sleep anytime or anywhere, we would be healthier if we paid more attention to sleep and even allowed ourselves to indulge in the occasional nap.  Recognizing both the physical and mental benefits of sleep, some workplaces allow their employees to take naps during work hours.  (Note to self on the next SMART Fitness contract negotiation.) 

For the most part, children eat when they are hungry and stop when they are full.  Again, we can learn from them by allowing ourselves a healthy snack when we are hungry, and by being mindful of our eating at mealtimes.  When we are full, push away from the table.  

And now for the final and most fun thing we can learn from kids.  LAUGH!  When was the last time you shared a "laugh until your belly hurts and you think you are going to pee your pants" laugh with your best friend?  Mine was about two days ago, and I can't reveal the source of the laughter, but nothing feels better.  The Mayo clinic states that laughter can relieve stress, stimulate your heart, lungs, and muscles, aid relaxation, improve your immune system, relieve pain, and improve your mood.  All of that, and it's free!