Friday, April 18, 2014

Running is_____________.

By Susie Crossland-Dwyer

    “The real purpose of running isn’t to win a race, it’s to test the limits of the human heart." 
-Bill Bowerman      
For the past six months, I've been spending 6-10 hours a week coaching a group of about 35 people, many of whom started out as strangers to one another in November. Together we began with one common goal: train for and complete the Flying Pig Marathon or Half-Marathon the first weekend of May in Cincinnati, OH. We call ourselves Team S.


This snowy scene defined a lot of our practices this year.
Some participants started the journey having only taken their first running steps months earlier. Some began with many races under their belt and grand running goals in mind. Some had experienced a taste of racing and wanted to see what happened if they kept the momentum going. A few had just delivered babies weeks earlier or were still getting acquainted with the sleepless routine of having a toddler at home. Others were looking to defy the unfamiliar realm of middle age. Some were managing 50-hour work weeks or caring for ailed parents. Some were planning weddings or taking CPA exams. Some were coming off of surgery where they were told they'd "never run again", dealing with a heart-condition or nursing injuries of races past. Some had hope. Some had doubt. Some just wanted to run. 

But, no matter the distinction of age, experience, or circumstance, each person began willing to take a risk and see what was possible. Each runner was able to put perceived limitations to the side and make it work. Each runner came ready to enter new territory and make use of the next six months of life.
Evidence of running in the pouring down rain. Beth and Kelley come back to studio s soaked but smiling.
Our weekly Tuesday 6AM run--this one when it was -25 degree windchill. Don't worry, we were layered up, but after 5 miles our eyelashes became popsicles. 


Hayley and Pam finishing out a 17 miler on one of our nicer training days.
Snow, snow and more snow!
As the hours and miles have passed, although the over-arching physical goals have remained, something else---I would argue even more life-changing--has also begun to emerge. Through repeated footsteps in crunching leaves, tromps in foot after foot of snow, shallow breaths in negative windchill mornings, goosebumps in the dumping ice-cold rain, five-a.m. alarm clocks, shadow-covered sidewalks, Saturdays without sleeping in--something beyond fitness has happened. 

Through mile, after beautiful, joyful, painful mile--the power of the human spirit has broken through. 

Spring has arrived! Sixteen days and counting to race day.
Paralleling the new life of spring and the emergence of sunshine and shorts, we have come back to life and we have done so as new and stronger people. Depth of winter created opportunity for a persistent, powerful spirit to be grown, and soon, to be harvested as we complete of our final miles as a team. 

Last week, as one of our finishing steps of preparation, I asked  Team S to go through the following mental training activity. 

Why do you run? What does it mean to you? What does it do for you? What does it help you do in the rest of your life?
 
As some of you may have experienced on our last long training run, at some point in the marathon/half-marathon your body will be pushing back and asking you this very question. Why did I decide to do this? It is important to expect this to happen and know exactly what your response will be. In tough moments we need to remind ourselves of the context, of the why, in order to keep moving toward our purpose/goal.

Running is_____________________________________.
OR
I run__________________________________________.

Crossing the finish line of the Flying Pig will represent_________________________.
OR
At the finish line of the Flying Pig I ________________________________________.

The phrase I will repeat to myself as I race is_________________________________.

The responses I received blew me away. I'd like to share a very inspiring, powerful example with you.
The following was written by Kris Donnelly and shared with her permission. After four months of hard training, Kris found out that her mom was very sick and would need a bone marrow transplant the week the race was to take place. 

I will never forget the morning she told me the news. It was chilly but the sun was out. We had gathered in downtown Cincinnati's riverfront park to run sections of the Flying Pig course for race-day practice. As we began running and chatting as we normally do, Kris turned to me with tears streaming down her face. She said simply, "My mom is sick and I don't know if I'm going to be able to complete today or this race, but I'm going to try." Here are her reasons for running...


Kris pictured here in the orange on the morning she shared the news.

"Running is power.

At the finish line of the Flying Pig I will probably start crying.  They will be happy bittersweet tears. 

The word I will repeat to myself as I race is gratitude.

Why I started running...
I was not active or athletic growing up; I never learned how to play any sports. When I was a freshman in college I found myself homesick, depressed, and thirty pounds overweight.  One day I decided to go run.  Everything changed from there.  Despite how awful it was because I was so out of shape, I immediately felt better about myself: body and mind.  I began running regularly in an effort to take control of my body.  I found so many benefits beyond just losing weight.  I felt pride, strength, control, calm, and power. 

When I moved back to Cincinnati in 2006 my sister and I walked the half marathon.  I had never been to such an event.  The excitement of the crowd, the determination of those running, all of the time they had invested in this one morning ... it was intoxicating.  I knew that I wanted to be a part of this experience. 

Why I kept training...
When we learned of my mother’s relapse, I assumed I would quit training. I couldn’t imagine continuing with what felt like such a selfish time commitment while my mom prepared to fight for her life.

When she was treated four years ago I became totally consumed with her care.  I filled every moment with worry and grief.  I overextended myself to the point that I lost a huge part of myself--my job suffered, the relationship that I was in suffered and eventually ended.  I couldn’t see the necessity of self-care and preservation as a tool in caring for someone else. By the end, I was empty.

When we learned of the relapse, I kept training at first because I didn’t know what else to do.  Stopping would have left a giant void in my schedule, which only meant more time to worry. Training has provided some consistency during such a chaotic time of my life.  It has been something to control and measure.  It’s been a comfort, a way to pass the days.  It’s provided quiet time for me to think, worry, cry, and stop all thinking and just breathe.  Some runs have been very hard to do; I have felt slow, tired, and questioned my priorities. But at the end of each run I have felt such gratitude, clarity (if only temporary) and strength. 

On the days when we’ve been so consumed with worry, when my mom’s felt sick, when there has been nothing to talk about, we’d talk about my run ... where I went in the city, how the distance felt, the weather.  It was a good distraction for us both.  It provided some normalcy when everything else wasn’t. It made her feel better to know that I wasn’t stopping my own life. 

On my refrigerator the [Flying] Pig [Marathon] training calendar is posted next to my mom’s treatment calendar. Each day I compare the miles and distance with her drugs, tests and care.  Last night I realized how similar her journey is with my journey of training for this race.  Both are long, hard and epic. There will be setbacks, pain, and sadness. There is a science and method behind both the treatment process and the training calendar. And both require such a communal effort. I wouldn’t be ready to run the Pig if I didn’t have the support of the coaches, team, and my family.  My mother’s support system is just as vast. It will take a village to get her through this.  I am confident we will do it. All of the support has brought her comfort and strength.

If I had to select a word for why I’m running this, my word would be gratitude. It’s not original; it’s become my mom’s mantra and she prepares for treatment and reflects on her past three years of remission.  She has found a way to feel grateful for the challenges and blessings of her life.  She is not angry, doesn’t question why this is happening to her, and doesn’t feel cheated.  She’s appreciative of her three years of remission and all the beautiful things that have happened during that time. She’s confident there is a reason she has to go through this and intends to find beauty and give thanks during all process.   

As I begin to run my first marathon I can’t help but be filled with gratitude. I have made it through six months of training with no injuries. Despite the effect of stress and insomnia, I know that I am strong and capable of running a marathon. As I run it I will be so aware and thankful for all of the things that led me to be here, for my friends and family who will be there cheering, and for my mom.  She is the kindest most wonderful person in my life.  She has always been my role model, friend, advisor, and hero. As much as I am terrified that her time might be cut short, I am so thankful for all that she has given me and for the person that I have become because of her. 

I am so thankful I chose to train for this and thankful I chose to stick with it."

Wednesday, February 5, 2014

Real Food: How My 7-Day Experiment Stuck

By Susie Crossland-Dwyer
"The body never lies." -Martha Graham

At age twelve I became a vegetarian. It wasn't a rash decision. I knew my convictions surrounding the issue and I got to work researching the topic. Even at this young age, my modus operandi in life was highly developed. But I did it all in silence. I kept to myself because I didn't want to ruffle feathers or upset any of my peers or elders with my decision. I also didn't want to be second-guessed by those who knew nothing about it but what the culture and mainstream media told them was right.

My family finally noticed on Thanksgiving when the turkey was passed around and I refused it. My step-brothers made fun of me and told me it would never stick. A year later, the questions and doubts really started to emerge. Surely it wasn't healthy for an active growing teen to be meat-free? Where would your protein come from? Every season I had to get a sports physical for soccer. Upon admission of the vegetarian factor, the doctor would look at my pale skin, do blood tests and be sure to check for anemia. Each year I passed with flying colors. But maybe this was just my young age and it would eventually catch up with me, right? Twenty-one years later, I'm an endurance athlete, my blood work still checks out and I haven't had a bite of meat since that day in 1993.
One of the books that began my deep dive into vegetarianism two decades ago.
To be honest, not much has changed about my communication style surrounding the topic. I'm a fitness expert and I professionally help people achieve healthier lifestyles, better sports performance, and weight loss--more than 50% of which has to do with diet. But, I still don't like to talk about food and my own choices. I want everyone to go their merry way and be healthy. Only I know it's not that simple.

One of the very first things you learn as Personal Trainer is to NOT discuss nutrition. After all, Personal Trainer does not mean licensed nutritionist or certified dietician. To this point, I've agreed and for the most part abided by this rule (even though I have studied and researched the subject for over a decade--both traditional and "alternative" models of nutrition). But as time passes and our culture gets sicker and sadder every day, I can not separate the two. I can no longer be silent about what I see and feel invading our everyday existence and choices. During my time as a trainer I've also witnessed methods that work, and don't work, well for my clients. I prefer to think long-term, which clearly isn't the American way. What may provide quick results, good looks, or temporary increased performance, isn't necessarily what is good for lifelong health.

In addition, I have had several important intersections in my own life that I feel need to be shared. I plan to live to a ripe old age, traveling the world and doing everything my body is capable of. I want to eat in a way that will let me do that until I'm 100. What I do with my own nutrition doesn't mean it's best for every single person--even though I do believe a lot of poor health and disease in our culture is a product of a specific type of consumption.

What we do with our bodies is intricately linked to how we live our lives. I'm not just interested in how you look or how much energy you have on a Spinning bike, I'm interested in what that means for the rest of your life and your personal potential.

There is a lot of conflicting advice out there on what is good for you. I'm sure the story could be told a million different ways. But, this is my story and my version of success. I know what MY body needs, prefers and thrives on and I'd like to share it with you.

New Year's Eve, stocking up with a green cart
I'm a pretty good eater and I like food. I have many good habits that I've worked on establishing over the years. I've been a vegetarian for 21 years and I cut out fish/seafood about ten years ago. I've been mostly vegan (no animal products like cheese, eggs and butter)--two of three meals in a day, for the last two years. But, I have two downfalls--coffee and sweets.

Starting January 1, 2014 I wanted to go all-in and see what was possible with my nutrition. It was a seven day experiment that was driven mostly by curiosity. For a while, I had been noticing that whenever I ate gluten or refined sugar (duh!) or dairy, I felt very mentally foggy and my energy would rise and fall frequently. I traditionally tend to have pretty consistent high energy, even with the amount of output it requires to run a business and live a very active life.

Tweaking my nutrition regimen is something I've wanted to do for quite some time. But I also understand the law of "exhaustible willpower," wherein you have a finite supply of willpower or restraint on any given day. Use of it in one area of life--be it workouts, work stress or relationships--pulls from whole. When it's gone, it's gone. I knew that the long days of opening/ getting a business going had been using ALL of my willpower. To start this experiment at any earlier date on the calendar would have ensured frustration and failure. The time had finally come and I was ready.

Additionally motivating was watching how my husband went from a typical American diet in his twenties--he actually used to tease me about being a vegetarian--to two years ago, going completely raw vegan for a full year. He has adapted his daily habits a bit since then, but the positive impact it's had in his life has been a huge inspiration to me. The full story is his to tell but in the year he started eating mostly plants, I watched his severe depression turn into energy, passion and vitality for life. I also witnessed his capabilities as an athlete grow by leaps and bounds in that year. I knew that this connection was no coincidence.

Our dining room on Jan 1st. The kitchen also looked like a jungle.
So, I was curious about cutting out the last few impurities of my own diet to see how I would feel. I wanted to be strict but I also wanted to be realistic enough to succeed. So, I ditched refined sugars completely but kept coffee in the mix (this part just may have kept my marriage intact). Coffee is still a great pleasure of mine, yet I can admit that I have both a chemical and emotional addiction to it.

I knew that how long I performed the experiment was also important. I wanted to make it long enough to feel a difference, as well as cycle through the normal highs and lows of my workout week. Yet, I wanted to make it short enough to be true to the process and have a foreseeable end date. I established a few ground rules going in.

Here are the original "rules" I used:
1. seven consecutive days
2. fruits and veggies only (no limitations on how much) except for...
3. exceptions established ahead of time = rice or quinoa (which don't contain gluten) and one black cup of coffee in the morning

Observations from my week of fruits and veggies (in no particular order):
1. Energy
Even though my energy is normally high, I could tell a difference in the amount of consistent energy I had. I experienced fewer lows within a day. In fact, there were several nights where I was up late reading or working because I had so much energy. This also translated into my workouts (as mentioned in "body metrics" below).
 
Smoothies galore! I had at least two every day.
2. Phasing In
On day one my stomach wasn't sure what was going on. It felt full but then would very quickly feel REALLY hungry again. The meter it was using to register "full" didn't feel the same due to the higher amount of liquid (smoothies). Also, the types of foods I was eating digest much faster and would literally leave my stomach quicker. By day two and three it was used to the "new normal". 

3. Less Water
Fruits and vegetables contain the most pure form of water.  I forgot that eating more of them meant I would need to drink fewer glasses of water. This is neither a positive nor negative, just an interesting tweak in my behavior of always having a water-bottle in hand.

4.Thought
This is probably the most remarkable part of the week. My brain felt lightening fast. I believe at one point I even asked my husband to start talking faster because his words seemed slow. Not only was I able to intake more information and remember it, I was feeling highly creative. I gained clarity on a few issues I'd been working through as well as developed new business ideas. I really hadn't expected this part of the experiment. I knew I had been feeling foggy but my hunch that it was food related was more than right.
Spinning photo courtesy of lululemon athletica Hyde Park and Simone Jowell
5. Body Metrics
I didn't do the experiment for weight loss but I did see changes in my body. Yes, I lost weight but more importantly, to me anyway, I felt VERY powerful during my workouts. If you've ever had that dominating feeling in a workout where you could run/ride to the moon or lift the Empire State Building, that's what I felt like all week. I work out a lot so the fact that I was able to maintain that feeling was amazing.

My heart rate also stayed lower during my workouts. I first noticed this phenomenon during my typical Sunday long-run, four days into the experiment. It wasn't a short workout (13 miles+) so I had plenty of time to gather data. My heart rate was an average of ten heartbeats lower than normal--at my usual pace. I was completely floored as I really didn't think these diet tweaks would yield such a change.
I discovered an amazing black rice (Lundberg brand).
I knew right away it had to be because my body was experiencing less stress (meaning stress from foods that cause inflammation or irritation to my system). The body doesn't differentiate between types of stress (diet, work, relationships, lack of sleep, exercise) which is the importance of using some kind of biofeedback tool to measure the impact/effectiveness of exercise/lifestyle.

I also felt my body composition changing. Even though I saw a lower number on the scale, I'm personally more concerned with what my body mass is compromised of (muscle vs. fat), not what number it's showing. I could see and feel my muscle increasing and/or fat decreasing. I know it was just seven days but when you know your body well you notice these small changes.

 6. Constant Eating/Cravings
I was constantly eating all week. I didn't count calories or limit myself to certain portions of fruit, veggies or rice. My goal was to eat until I felt satisfied and sustained. I knew that the type of foods I was consuming are less calorie dense yet more nutrient dense. 

My biggest surprise of the week was that I didn't get any of the normal cravings I have for refined sugar. Honestly, this was the part I was most worried about going into the challenge. Could I do it without eating any sweets? But, I found that when I was eating enough "good" calories, my body wasn't concerned with dessert. Shocker.

7. Training Solutions
My favorite from the Portables book--sweet potato cakes.
In the midst of the experiment I realized I needed to improve the food I use during training. I wanted more real food. If you are an endurance athlete, you know that eating in the midst of long workouts is needed/common. I've found a lot of good organic brands like Honey Stinger that use real ingredients but I had also just been introduced to a book called, Feed Zone Portables by a company called Skratch Labs. This book contains recipes for "75 portable foods that taste great, are digested quickly and help you perform at your best." Not all of the recipes are vegan but many are gluten-free and can be easily modified. I will share some of these recipes/variations in an upcoming blog. (Locally in Cincinnati we have a new company, TriCycle Portables, that's been launched to supply these types of foods and I think it's an awesome concept.)

8. Celebration 
On day eight I wanted a reward for how well (flawlessly by the way) I'd done with the experiment. I'm not a big fan of using food as a reward but in this case it seemed fitting. I had my eye on my favorite candy, peanut butter cups, to top off the week. I already had a sense that I would continue with my new routine. I felt so good, was seeing progress in my workouts and thinking better. I couldn't imagine returning to my previous, albeit relatively good state. My husband was out of town the day I celebrated. I sat in my bedroom alone that night, ate three peanut cups, felt like complete crap and fell asleep. I'm glad I did it because it helped solidify my sense of how this type of eating was not doing me any good.

"If you are eating healthfully, the idea of 'I can never eat [blank] again' 
is poison to your long-term goals."
-Matt Frazier, No Meat Athlete

I prefer to think of what I'm now doing--over a month later--as a plant-based diet instead of a diet with a specific label like "vegan" or "vegetarian". Labels are for other people anyway and this is about doing what's best for me. I want a diet filled with certain things instead of void of certain items. I'm thinking of all I want to eat instead of what I'm cutting out. And I don't plan to be absolutist about it. I know myself too well and musts or shoulds won't be mentally sustainable for me.

My new guideline, developed not just from this week experiment but from years of research, is           I want 85% of my nutrition to come from plants. If I have a piece of cake or eat a burrito during the week, that's okay. If I want to occasionally have cheese or eat an ice cream sandwich, that's okay but it's not the norm. I want to fill my body with things that make me feel more alive, not less.
Trader Joe's brand mango slices were great between meals.
What's included in the vegan powder, Vega, I use in my smoothies.
My Vitamix has certainly taken a healthy beating but you don't need any fancy blender to get started. I will be sharing more smoothie ideas and recipes in a future blog.
"The best way to predict your future is to create it." Abraham Lincoln

Some people may read this blog and think, "Well that's not normal and it sounds like a lot of work." And they may be right. But I'd like to ask, when did it become normal to eat items (that can't really be called food) that are processed to oblivion and that don't require any effort on the part of the consumer? When did it become okay to sit back and let the people making this so-called food tell you what to eat? And, as a culture, when did we get so disconnected from our bodies that we can't even distinguish the things that are limiting us and causing us ill?

Personally, I want to take my life back in this way. I want to connect with my food in a positive manner that yields more energy and vitality in my limited time on this earth. I want to feel good and give more of that good feeling away to others. I want to promote a food system that is sustainable to our planet and to other species. I also believe that our culture is capable of more than the system we have now.
If you want to start your own journey or want to know more, these are some resources I've enjoyed or found helpful. There are many examples of plant-based athletes performing at the top of their field (Scott Jurek, Rich Roll and Tim Van Orden listed below as just a few) which has also helped me realize what's possible as someone who values daily movement.

1. Forks Over Knives movie (This can be found on Netflix. Their website is also helpful for getting started on nutrition change).
2. The China Study: The Most Comprehensive Study Every Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health by T. Colin Campbell, PhD (Warning: This is not light reading but you will be changed by it.)
3. No Meat Athlete: Run on Plants and Discover Your Fittest, Fastest, Happiest Self by Matt Frazier & Matthew Ruscigno, M.P.H, R.D.
4. Thrive Fitness: The Vegan-Based Training Program for Maximum Strength, Health and Fitness by Brendan Brazier
5. Eat & Run: My Unlikely Story to Ultramarathon Greatness by Scott Jurek
6. Tim Van Orden and his project, Running Raw
7. Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men and Discovering Myself by Rich Roll
8. The Kind Diet: A Simple Guide to Feeling Great, Losing Weight and Saving the Planet by Alicia Silverstone

Friday, January 24, 2014

2014 Goals: The Year of Not Normal


By Susie Crossland-Dwyer
"At least once a day, allow yourself the freedom to think and dream. 
[I] didn't write that headline. Albert Einstein did. He was saying: Beware of the ever-present 'experts' in your life. Don't let other people tell you what or how to think. Don't let them tell you who you are, or what you can become. Whether in science or everyday life, Einstein knew the folly of accepting someone else's opinion about what's possible or factual. Those who have never run a race in their lives are happy to give you all the reasons why you can't win yours. Be your own best expert. Form the habit of saying yes to your own ideas, dreams and aspirations. Then make lists of all the reasons why you can and will achieve them ... because there will always be plenty of people around who are willing to tell you all the reasons why you can't and won't."
-excerpt from What's on your top 10 list?

            My Goals/Intentions for 2014 (& a little beyond)
         DAILY/WEEKLY
1.     Eat real food—get 85% of my nutrition from plants.
2.     Spoil my family and friends with love.
3.     Fill my world with meaningful sensory input that educates me and positively contributes to my existence = books, pod-casts, documentaries, people, images, music, etc.
4.     Sleep at least eight hours per day.
5.     Spend time moving outside everyday.
6.     Indulge in music through listening and choreography.
7.     Share my deep love of fitness/running with others, especially beginners, and help others realize their own potential in all aspects of life.
8.     Push my emotional, psychological and physical (perceived) limitations through exposure to new ideas and experiences making this the “year of not normal.”

EVENTS/TARGETS
1.     Visit and run in four national parks. Mt. Rainier (Feb 2014), Zion, Bryce &  Grand Canyon (May 2014).
2.     Run the North Face Endurance Challenge 50-miler in D.C. on 6/8/14 and improve my previous 50-miler time by at least 30 minutes.
3.     Complete 15 unassisted pull-ups (by July 2014).
4.     Ironman 70.3 Muncie (July 2014) and/or Ironman Louisville (August 2014) and improve previous IM time by at least 15 minutes.
5.     Learn from my heroes/teachers in person (two people by December 2014).
6.     Climb Mount Kilimanjaro and visit Serengeti, Africa (January 2015).
7.     Write a book. Complete draft by Spring 2015.
8.     Make Cincinnati one (in the top 5) of the healthiest cities in America (as soon or as long as it takes).


A few pictures from this past week that remind me of what's important 
and how I want to live...

 Birthday dinner with my family! Sister Catie & bro-in-law Mike made a delicious homemade version of my favorite cake. 




Long weekend run on our rails-to-trails system with my amazing friend Katie K. I feel as sunny as it looks.
Playtime on the trails of Ault Park on my 33rd birthday. Logs + snow = obstacle course.
Skiing with my one true love. Thumbs up for a healthy head.
Day one of my pull-up goal. Time to get started! 
Team S running group meets at Ault Park in -7 windchill to complete their daily mileage. I love seeing others excel at their own goals.
Quality time with my men (even though Jaden is saying "get me out of here!").

Friday, December 27, 2013

Workout Inspiration: 360 Degrees of Core

By Susie Crossland-Dwyer

"The mind, when housed within a healthful body,
 possesses a glorious sense of power." 
-Joseph Pilates

Most people think of your core as just your superficial abs (rectus abdominis) or the traditional six-pack abs. But true core work covers muscles surrounding your pelvis, rib cage, shoulder girdle as well as those that follow the length of the spine--from tailbone to crown of the head. This includes your all-important transverse abdominis, which is the deepest layer of abdominal muscle that connects to the spine and aids in posture. This type of core work aims to stabilize and support the spine, allowing for freedom of movement in your extremities. Imagine if you took a Barbie doll, popped off the arms and popped off the legs--what you have left is your core (more than pictured below). 

I could go on and on about the benefits of core strength/spinal flexibility but let's just say it makes you a significantly better athlete and should be a daily requirement for any human who wants to live to an old age in this sedentary society. In fact, one piece of research I read recently cited that it was the number one indicator of overall health.

In every core workout, I aim to create symmetry in the body. If we work the front side of the core, we also work the posterior. If we challenge the right side of the obliques, we also challenge the left, etc.

This workout is 360 degrees of core and engages both the superficial and deep layers of muscle.
The key to these exercises is slow, controlled movement accompanied by a steady inhale and exhale. Consciously connect to each movement you are making and become aware of each muscle you are using to create the exercise. The more we connect with our movements, the more powerful they become--even on a cellular level. 

Pilates Roll-Up
8-10 repetitions
1. Start on your back with your arms overhead, palms toward one another. Feet can be pointed (harder) or flexed (easier) and together (harder) or apart (easier).
2. Very slowly begin to roll-up off of the mat one vertebra at a time, making a c-shape with your spine as you do. Your abs should be pulled in during the entire movement, creating a hollowing feeling through the low abdominals.
3. Continue to roll forward into a stretch, checking to make sure your shoulders are still staying away from your ears.Your body should be in an elongated c-shape, with the spine still rounded.
4. Hold the spine/hamstring stretch for 10-15 seconds and begin to roll back down, keeping the c-shape in the spine and the abs pulled in. Return all the way back to the starting position and repeat.

Oblique Twist 
10-20 repetitions

1. In a seated position, shift the spine back until you feel weight on your tailbone. Knees are bent at 90 degrees and feet can be lifted (harder) or on the floor (easier).
2. Feel the navel pull into the spine and keeping the abs engaged twisting side-to-side slowly. Inhale to one side and exhale back to center. Repeat on the opposite side.
3. Aim to keep the head in line with the rest of the spine and the shoulders wide, even if it limits how far you twist.
4. Make the exercise more challenging by leaning back more or adding a weight in the hands.

Tabletop to Leg Reach/Scissors
8-10 repetitions


1. Start on your back with your legs bent at 90 degrees, knees together stacked over top of hips (tabletop).
2. Making sure your spine stays in neutral (maintain natural curves of the spine) reach the legs away from the body. Legs can reach parallel to the floor (harder) or more toward the ceiling (easier). Check to be sure you haven't created any extra space under the back, that the ribcage is still pulled together and that the shoulders are still wide/ grounded into the mat.
3. As an option, criss-cross the legs in the lengthened position, keeping the pelvis grounded into the mat.
4. Bend the knees back to 90 degrees as you pull the legs back into tabletop and repeat the sequence.

Straight-Arm Side Plank
Hold 30-60 seconds on each side.
Alternate, repeating 2-3 times on each side.

1. Start seated on your side with the legs stacked.
2. Press up into side plank by lifting the hips off of the floor using the shoulder of the bottom arm as well as the underside of the waist (obliques).
3. In the full side plank, your shoulder should be stacked directly on top of your wrist. Your hips and shoulders should be square to the wall in front of you. The opposite arm should be lengthened toward the ceiling (harder) or the hand placed on the top hip (easier). Reach through the crown of your head and keep your head in line with the spine OR look at the top hand.
4. Shown above are three options for leg positioning, progressing from easiest to hardest.
a. Legs staggered--top leg placed in front on the floor
b. Legs stacked--legs in parallel on top of one another
c. Legs in star--top leg reaching up toward the ceiling

Back Extension w/Arm Hover/Reach
6-8 repetitions of each type
1. Start on your stomach with the arms bent alongside the body. Your gaze should be down at the mat, keeping the back of the neck long. Fingertips should be pointing toward the head and the elbows are tucked into the ribcage. Legs can be together (harder) or about the width of your mat (easier).
2. Before starting any movement, engage the front side of the core by drawing the navel into the spine and pressing the pubic bone gently into the mat. Keeping this engagement throughout the exercise is very important to protecting and supporting the back.
3. First practice your back extension with the hands still connected to the mat as you press up.
Aim to just use the hands for balance and not to push into it. Your back (supported by the front side of the core) should be doing the work to lift you.
4. As you lift, keep length through the spine and imagine your head reaching away from the feet. Lift up only as far as you can keep the spine long from tailbone to the top of the head. The goal is not height but alignment of the spine on the lift.
5. Once you feel confident, you can advance the exercise by adding in the hand hover on the lift, as well as an arm reach overhead. 
6. When reaching overhead, keep the shoulder blades down the back as well as shoulders away from ears. Aim to keep the same height with the back as you reach the arms overhead and bring them back to your side.
7. Return to the starting point on each repetition.

Tuesday, December 10, 2013

Living #FullOn: My 30-day Challenge of Doing More of What Scares Me

By Susie Crossland-Dwyer

For the past 30 years, I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?' And whenever the answer has been 'no' for too many days in a row, I know I need to change something.
-Steve Jobs from a commencement speech at Stanford University 

A few weeks ago I was sitting in my car, waiting outside of the local Thai eatery, Wild Ginger, for my take-out mango curry when lululemon's latest blog post "what do you do that's full-on?" popped up on my iPhone. There was something in both the title and the timing that froze the moment, making my stomach do a butterfly dance. 
(link to lululemon blog post)
First, I need to go back. The last three plus years of my life, since starting studio s from scratch, have been both VERY taxing and equally exhilarating. I started my business with the simple strong desire to make a positive, lasting difference in peoples' lives and to create my own playground where any/ all ideas I produced could hypothetically come to fruition. After years in the business and a deep desire to continue my work, I did my research, made a plan, searched for locations, secured the loans and pulled the trigger.
studio s opening night....the party is over and I'm christening the machines in my party dress.
I can distinctly remember the moment I signed the lease. It felt like every Christmas morning I'd ever experienced was put into one giant instant.  Minutes later I walked out of the bank where the notary public had firmly stamped the lease with my signature on it and I thought, "OH SHIT, now I have to make this happen." I didn't have an inheritance or a pile of cash saved up for emergency use. I didn't have a business degree. I didn't have any woman (I hate to say it, but being a woman in business is different) in my life who had traveled this exact path. I didn't have an existing fitness business whose model I wanted to mirror. Some may call this stupid, naive or too risky. But I knew that to succeed it would take more than numbers on a spreadsheet or extra money in the bank. I had passion. I had conviction. I knew I was a hard-worker with decent ideas and a hell of a moral support system. Most important of all, I had belief in myself and my vision.

My #1 supporter taken during the studio build-out. 
The process of building a business is forever life-changing. No one wants to hear the story of woes. If you've started your own business, you know what it involves. If you haven't, then you probably don't care about the details. To say that studio s has dramatically changed my life for the better is to drastically understate how much I love my "job" and my community. But, there are difficulties--late night, early morning, around-the-clock, use every physical-mental-emotional-spiritual-resource difficulties. I recently read in a blog post by Stephanie St. Claire that "entrepreneurship is the most life changing relationship (like marriage or parenthood) that a person can have." I can vouch for that.

Business involves risk. Risk is scary. I don't care who you are or what you've endured, it's damn scary. Luckily, I didn't realize how scary until I was already knee deep in the process. But, thank goodness. I couldn't be happier. Every day I get up, I'm terrified ... and I'm fulfilled. For me, the two go hand-in-hand. To get out of my comfort zone and see what awaits is to be truly alive. Despite the many, many hard days I can go forward without regret, without wondering what could've been.

You can measure opportunity with the same yardstick that measures the 
risk involved. They go together.
– Earl Nightingale

So, when I saw lululemon's challenge to live full-on, I thought, "Sure, I know what that feels like and it's produced a lot of good in my life, but could I expose myself in new ways?" November 2013 was to be a trial of literally doing one thing a day that scared me. The month was incredibly memorable. I succeeded. I failed. I started out the month strong, invested myself in the process, and then life reminded me that sometimes things aren't as neat and tidy as checking items off of a list. Sometimes life itself is uncomfortable and requires growth.

November 1st was a bittersweet and very scary day. I had taken more than six months to make the difficult decision to let go of personal training one-on-one. I did this in order to focus more on the business end of studio s as well as regain some personal balance after working 80-90 hours a week for the last four years. (I know this sounds like an exaggeration and I wish it were, but it's not.) My personal training clients are not just my clients but my friends. I spent upwards of two hours per week with most of these people, some of them for the last five years. We would work out, sweat hard, weigh in, talk about life difficulties, insecurities, hopes, dreams and experience the ups and downs of time together. It was sacred, it was special and something I know I was born to do. But, it slowly became clear that letting go of something I love dearly was the only way to continue to grow, as a business and as a person. I needed more time to not only practice what I preach in life/fitness, but to be able to live full-on in more and different ways. November was the start of a whole new chapter, one I had not seen in quite some time--a 40-hour work week.
Diana, one of my long-time clients and friends at the 2nd studio s anniversary party.
On November 2nd, I was in bed reading as evening began to fall. I realized I was reaching the end of day number two without having risen to the challenge. And that's when it hit me. Day two was the time to cross off one of the crazier items: running naked through the woods. I quickly recruited Chris--like that was hard--and we got busy undressing and then redressing with just winter coats, sweatpants and headlamps. 

We pulled up on a back street near Ault Park and hiked with purpose towards the woods. I couldn't believe how my heart raced as we approached the entrance. I was really nervous! We quickly clicked off our headlamps and as we ducked down one of our favorite trails, our eyes began to recalibrate, making the pitch black a fuzzy shade of gray. At first, all we could hear was the cracking of branches and the rustling of leaves. But then the outlines of the familiar trail began to take shape, including a bench just on the edge. One layer of clothes became no layers and we were, as they say, off and running.
Yes, I have real proof of the deed but it's not internet-friendly.
It was more than fun. It was freedom in it's rawest form. I could've tromped through the forest darkness all night. I had let go and the cold air against my bare body felt like the true meaning of happiness.

As the days passed, I grew in my ability to pull the scare trigger faster and faster. What before would've been a major pause in my action became a quick curiosity to see how I felt each time I tried something new. And something else happened. I began to notice my general hesitation in life; my tendency to yield to what I'm used to, to do what feels comfortable and familiar. I realized I didn't only need an item on a list that I thought scared me. I needed a new approach, a willingness to be a little bit uncomfortable in many moments versus a lot uncomfortable in a few big moments.

Speaking with one of my heroes--NY Times best-selling author and powerful, passionate human--Anne Lammot. At various time in life, I've been transformed by her writing and inspired by her boldness. 


Yup, I registered to run in my undies for charity. Cupid Undie Run


Mid-run just after signing up for North Face 50-miler #2. Can you see the apprehension on my face?

My beautiful best friend.
But the big moments weren't over either. Mid-November late one Friday night as I was preparing my classes for the following morning, I got an unusual phone call from my step-dad Ben. He seemed alarmed. My mom, who had just returned from presenting at an event, told him she couldn't remember anything that had happened there, how she got home, nor a few events from earlier in the day, including her workout with me hours prior. First you must know, my mom is one of the sharpest, best thinkers I've ever met. She is also the picture of health and has taken care of herself, as we all should. This was REALLY out of character. We decided to meet at the ER and rule out the worst imaginable scenarios--stroke, brain tumors, etc.

The hours that followed felt like a nightmare coming true. Seeing her first-hand in such an unusual state was a shock I hadn't prepared for. This was my super fit, healthy mother after-all. This just wasn't what I had ever pictured. During this strange window of time, she ceased creating new short-term memories and, as a result, we had the same conversation 40 times. Literally, the same three sentences. If you've ever watched the movie 50 First Dates then you know exactly the phenomenon I'm speaking of. As it started to sink in, I became physically sick. The room started spinning and I felt a wave of nausea come over me. As the nurse entered the room, I quietly excused myself and found the closest empty bed to catch myself on. I didn't care if it was dirty or clean--I was getting ready to pass out.

Four hours later, after pulling myself together as she underwent a litany of tests, we left the ER with very few answers. We knew that her brain wasn't bleeding and there had been no stroke. She was still very mentally fuzzy but seemingly starting to come out of it--repeating less and less.

By the next morning, she was completely back to normal.

Days later, she was diagnosed as having experienced a very rare amnesia event that can happen to perfectly healthy people with little chance of recurrence. But for a few hours that night in the hospital, I thought my life as I knew it was over. As we waited for answers in the days that followed, I was anxious, worn down and unsure. I couldn't mentally escape the traumatic night in the ER. It's been said many times that our reality can change in an instant. I didn't know precisely what that meant until November 15th.

In the weeks that followed, I needed a break from my list. I didn't need to add scarey to my days, I was already terrified of the doctors finding something more and by the possibility of what could've happened that night. I put the challenge on hold. But as I began to process what had happened at the hospital and the days following, the need to live full-on became more apparent. Making my list, undertaking the challenge and then being surprised with life events were directly connected.

I don't know how many more moments I get with my mom. I pray and hope thousands upon thousands more. But, none of us are guaranteed a single one of those moments. Life's fragile and fleeting nature is precisely why we MUST live full-on. The challenge does not end with November. It will be an ever-evolving list as well as small interactions where I step out of what I'm comfortable with in order to experience more of what this spin around the sun has to offer.

The List (for now)
Let's be honest here, this isn't my full list. Some of these items that are personal in nature I'm willing to share and others are for just me ... and ... well ... me and Chris. Here are some items I crossed off and others I'm working on completing. The criteria of items on the list was that they had to carry some significance. Of course watching a horror movie would scare me but, most likely, not yield change or growth within. Other items, I'm not necessarily afraid of, but I know once I did them they would force me out of my comfort zone. This is what full-on means to me. Heck, half of the battle is admitting these things scare me. Does that count as an item (or two)?




1. master a headstand
2. buy a stranger a drink, make a friend 
3. blog about my own imperfections/general body image (in progress)
4. do a race I haven’t trained extensively for
5. change my schedule to make ME, FAMILY and BIZ a priority
6. run through the woods naked
7. juice cleanse
8. rock climbing
9. be radically honest with loved ones (in progress)
10. cook a 5-course meal
11. private 
12. speak up for animal rights
13. re-invent my schedule
14. practice being super direct 
15. private 
16. workout in my sports bra more often
17. ride my bike on the road more frequently post-crash (in progress)
18. Cornell's program in plant-based nutrition (research/registration done)
19. sign up for Landmark in Seattle with lululemon
20. sign up for undies run
21. private
22. private
23. meet a few of my heroes and make a confession
24. register for next epic race=NFEC 50-miler 
25. write a book (in progress)
26. admit to some of my BIG goals
27. snowboarding
28. private

"30,000 mornings, give or take, is all we're given. If you're 26, you still have 20,000 left. If you're 54, you still have 10,000. An accident or illness could change all that, of course. But let's count on you to remain safe and healthy all your allotted life--in which case you still have plenty of time. Sort of. 'We get to think of life as an inexhaustible well,' wrote author Paul Bowles, who lived to ripe old age of 32,442 mornings. 'Yet everything happens only a certain number of times, and a very small number really. How many more times will you remember a certain afternoon of your childhood, some afternoon that's deeply a part of your being that you can't even conceive of your life without it? Perhaps four or five more, perhaps not even that. How many more times will you watch the full moon rise? Perhaps twenty. And yet it all seems limitless.' 30,000 mornings. We'll spend some of them on the treadmill, or fighting traffic, or standing in line at the bagel shop. Just be sure to spend some of yours seeking and savoring the real beauty, mystery, and adventure of your days. This is your life; don't miss a day of it." -Excerpt from 7: How many days of the week can be extraordinary?