Tag Archive for: exercise

Claudine Arndt

Love in the Time of Coronavirus

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Love in the Time of Coronavirus. These are the words that keep visiting me, gently whispering in my ear multiple times each day, guiding my thoughts and outlook around the pandemic we’re facing: Love in the Time of Coronavirus.

Literature nerds will recognize this as an overt wordplay (aka ripoff) from Nobel prize winning author Gabriel Garcia Marquez’s novel Love in the Time of Cholera. For those of you with passions beyond fiction, very simply Love in the Time of Cholera is a love story following two main characters, Florentina and Fermina, who first fall in love while young but don’t end up in a relationship together until five decades later. Among many plot twists and turns and enough drama to flush out a novel, the book encourages readers to explore what love really, truly looks like.

Which brings me to where I started – love in the time of coronavirus. Though the plot we are currently living more closely resembles the apocalyptic trajectory of Station 11 (one of my top-five favorite fiction reads ever), I wonder if you see what I’m seeing lately: a global love story unfolding within this pandemic, bearing a depth I’ve never witnessed before. Love showing up in both ordinary and extraordinary ways: farmers donating food to food shelves and schools for grab-and-go boxed lunches, young healthy individuals staying home for the greater good of all, neighbors intentionally checking on each other and delivering food when needed, families and friends regularly FaceTiming to stay connected, chefs and restaurant owners donating meals to health care workers and the recently unemployed, executives donating their salaries, neighbors singing to each other across Italian plazas and New Yorkers giving a resounding round of grateful applause to health care workers as they leave their shifts at the hospital, people asking each other, “how are you,” and actually listening deeply to the answer.

Love in the Time of Coronavirus.

Perhaps I’m being overly romantic in my outlook, just as Gabriel Garcia Marquez was criticized for being too simplistic in his depiction of enduring love (though perhaps only by those who chose to interpret his message simply). If that’s the case, I’m cool with it because having this outlook makes me feel better and encourages me to step up my own game and be the best person I can be. This crisis is offering me a beautiful reminder of what is important in life. I like looking for and uncovering all the positive and generous acts emerging amidst the universal uncertainty. It definitely beats the negative news headlines.

Of course, within this global love story is also the opportunity for each of us to cultivate a deeper self-love story, one in which we commit to taking care of ourselves as if our health matters – because it always has and always will. Life has changed dramatically in the last few weeks, and it looks like many of these changes are going to be with us a while, but we are still living. Do you feel alive? I cannot begin to imagine a better time to start valuing your health more deeply and learning to cultivate healthy habits. Seriously. The time is now, when nothing is normal and everything feels topsy-turvy anyway.

Close your eyes: Can you imagine a healthier, stronger version of yourself? Take a few seconds to sit with that vision, and then see if you can land on one or two ideas you already have for boosting your health. You’re smart. I know you have some ideas.

If you’re looking for other ideas, today’s love note from me offers resources for how to buy locally from farmers during this time when quality food is essential, and ideas for moving your body while sheltering in place. I also wanted to share a favorite springtime recipe and the link for a healthy deviant journey I’ve begun, in case you want to join. Here goes:

1. There is no better time than the present to connect with local farmers and buy your food directly from them. Quality food is essential to health and well-being, and one of the best ways to get quality food is to buy it from a source close to home that took care growing or raising that product while also caring for the land. I am well-connected with Minnesota farmers because of my work with the Minnesota Cooks program at Minnesota Farmers Union. Over the last two weeks, the Minnesota Cooks team has been compiling a resource we’re calling Buying Locally While Social Distancing, which is a list of Minnesota farmers offering farm fresh foods for safe delivery or pick-up. Small family farmers = healthy food + food security. During a time when none of us really wants to be grasping for the last package of chicken in the grocery store while trying to maintain distance from others, why not seize this as an opportunity to connect directly with farmers for the freshest food possible?

For those of you from other parts of the world, simply google your city and state with the words “farmers market association.” That should give you a good starting place for connecting with farmers. You can also contact your state’s farmers union and ask for names and numbers. Remember: don’t show up at farms without a prior appointment.

2. Move your body while sheltering in place. Though our world has changed dramatically in a short span of time, our body’s need to move has not. Perhaps now more than ever it’s imperative we continue to exercise – or build some sort of a movement practice if we aren’t already in the habit. Barring any health concerns which prevent you from exercising, movement is a critical pillar of overall well-being – both physical and mental. If you’re typically a sedentary person, it’s totally okay to start small with a short walk down your street, a few intentional extra trips up and down the stairs, or simple bicep curls with five-pound dumbells. Consistency is key, and getting started is the hardest part. Every little step we take adds up.

If you’re looking for instructed fitness opportunities, consider checking out some of the super awesome people and studios I’ve listed below, all of which have taken their classes virtual and, therefore, are currently available to you wherever you’re hunkering down in the world:

a. My friend Suzy, owner of Defining You Pilates and Fitness in St. Paul, and her stellar team quickly transitioned their Pilates and fitness services to a virtual format. As stated on their home page, “We are choosing to be creative, nimble and innovative in our approach to community fitness.” Yes!!! Suzy is a leader in the Pilates universe and the queen of staying upbeat. She will make you smile while giving you a great workout.
b. Feeling sassy? If so, mXe (prounouced moxie) is the studio for you. Offering dance, cardio, barre, boxing, and more, they’re also offering the first week of online classes free. Dancing helps me feel alive, and the folks at mXe know exactly how to get your heart rate up while making it fun enough to help you forget just how hard you’re working.
c. In the mood for one-on-one personal training? The dedicated team at Discover Strength is offering 1-on-1 virtual training for $39 per session, with the introductory session free. You don’t need any equipment, though small weights and an elastic band might be useful if you have them on hand.

Of course, walking or running outside are always available to you, as are body-bearing exercises like planks, push-ups, and lunges, which you can do from the comfort of your living room. I’ve also enjoyed discovering fitness videos like this Latin Dance Cardio Workout on YouTube, which keeps me hopping and flailing around my house breathless while giving my husband some cheap entertainment. It’s a win-win. ;)

3. Embark on a 14-day healthy deviant adventure with Pilar Gerasimo, health journalist and author of The Healthy Deviant. I mentioned Pilar in my last newsletter after attending her book launch, as I am a huge fan of hers and love the health revolution she’s promoting. Acting on instinct, Pilar decided to offer this 14-day healthy deviant adventure now while our lives and routines are already disrupted. Makes sense to me! The adventure started last Wednesday, but it’s not too late to sign up and catch up. Price is based on what you feel you can afford right now: $0 – $79. I’m always up for being a healthy deviant, so I signed up. I hope you do, too.

4. Minty Pea Spring Soup. This soup is an easy springtime dream. You should make it. End of story.

As a reminder, I am still seeing clients and have room to take a few new clients, but all of my sessions are taking place virtually until further notice. If you could use support, please reach out.

Stay healthy and sane, everyone!

Strength Training for Increased Metabolic Rate & Fat Loss

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Somewhat recently, I’ve resumed a focused strength training journey. Those close to me know that exercise, in general, isn’t my favorite thing to do. I’m pretty transparent about the fact that exercise will easily fall off my to-do list if I give it an ounce of wiggle-room. Cook a nutritious meal? Check. Meditate? Check. Exercise? Fine, I suppose.

There are a few exceptions: dance, yoga, walks with my husband, and Pilates are activities I look forward to, and now I’m realizing I can add strength training to that short list, which delights me to no end. After just a couple of months of focused strength training – twice a week at most and once a week when my schedule gets more hectic – I’m already noticing feeling stronger and leaner. Some jeans that had become pretty tight around my hips are fitting again and I’m feeling more comfortable overall.

So I thought I’d share a few things I’m learning and reinforcing about metabolic rate and fat loss as I travel this strength training path myself:

 

  1. The variability in your Resting Metabolic Rate or “Basal Metabolic Rate” (the number of calories required to support normal bodily functions and the number of calories you expend each day when you aren’t physically active or exercising) is attributed largely to the amount of muscle tissue on your body. The decline in your metabolic rate that occurs as you age is usually blamed in large part to a wasting away (atrophy) of muscle. If you strength train and regain or retain your muscle tissue, your metabolic rate should improve.

 

  1. Strength training has a positive, acute effect on metabolic rate. When you strength train, your metabolic rate is elevated between 7-11% for the next three days (I like that fact a lot!). This effect exists for beginners or experienced exercisers alike.

 

  1. Strength training has positive, chronic effect on metabolic rate. When we add muscle tissue to any part of our body, we burn more calories constantly to support that new muscle.

 

Additional Thoughts

The information above has been adapted slightly from an informational card I received from my trainers at Discover Strength. The workouts at Discover Strength focus exclusively on strength training, which I believe in wholeheartedly – especially as we age. I often recommend strength training to my clients and friends because I believe it’s helpful for just about everyone, whereas other forms of exercising – like intense or prolonged cardio – can be devastating for people with compromised adrenal function, hormonal imbalances, or heart conditions. Even if you have an injury, there are usually ways you can continue strength training while protecting your injury.

 

I do, however, disagree with some of the philosophies that I’ll call “black and white thinking” about strength training and its correlation to weight loss, many of which are routinely promoted by gyms and well-meaning (and well-educated) trainers. Here are some other points I want to emphasize:

 

  1. Strength training is not the end-all-be all when it comes to “exercise” (as many trainers would have you believe). Don’t strength train twice a week (the recommended amount) and then just sit on your petudie for the other five days. Our body needs consistent movement. Yes, I recommend strength training, but I also hope you’ll continue to strive for 10,000 steps a day and find other activities you enjoy to keep you moving. Yoga? Dance? Team sports? Biking? Move it or lose it. (And remember, this is coming from someone who would rather sit on her petudie, if given the option.)

 

  1. Weight loss is not as simple as calories in, calories out, as many personal trainers tell you and want you to believe. A conversation my trainer and I were having about this very notion started getting a little heated (just a little) when he very earnestly tried to tell me that as long as you’re increasing your muscle mass and maintaining a caloric deficit you’ll lose weight. (He even dared to say that ‘hormones don’t matter’ when it comes to weight loss. You can imagine how I reacted to that.) Yes, the “calories-in-calories-out approach” works for some people, but not for everyone. Hormones play a profound role in how your body burns calories and how willing your body is to surrender and burn stored fat. So do food sensitivities and some medications. I’ve worked with many clients who severely restricted their calorie intake to 1000-1200 calories a day in an effort to lose weight. Guess what: their weight didn’t budge. Until you balance hormones, heal the thyroid, balance blood sugar, or uncover pesky food sensitivities, that weight is likely going to hang on like a death grip.

 

  1. Strength training doesn’t make women bulky. If you’re a woman, it’s going to be very difficult to bulk up, even once you’re lifting heavy weights. Women usually become more lean through strength training. Men are the ones who bulk up thanks to their higher levels of testosterone. I’ve talked with many women who are afraid to lift weights because they don’t want to bulk up. You can let that fear go.

 

If you haven’t lifted weights before, I encourage you to give it a shot and to begin your journey with a personal trainer until you get the hang of it. Just as with any exercise, it is possible to injure yourself if you don’t know what you’re doing. Trainers will make sure you have the correct posture and are lifting a weight that’s appropriate for you. These two things are important not only for safety but also for achieving the results you want.

 

Conclusion: Physical Strength = Mental Strength

On a final note, many years ago a gym-owner friend said something that lodged itself in my brain and never left me alone. She said, “Increased physical strength breeds mental strength.” I’ve thought about that idea a lot since she mentioned it and especially since embarking on a more disciplined strength training regimen myself. I’m starting to see what she meant when she said that. Strength training pushes your limits. There are times you’re faced with lifting a weight heavier than you once could have imagined yourself lifting. Sometimes you can actually feel your muscles tearing as you near the end of your rep sequence (not to scare you), and you want nothing more than to drop the weight right then. Sometimes you have a day when your body can’t lift as much as it did three days earlier, and that feels frustrating. But it’s all part of the journey. Just like everything in life, there are days when we feel like a warrior, and there are days when we aren’t sure we can accomplish even simple tasks. Strength training teaches us that as long as we continue to show up, we’ll figure out a way to handle whatever task is in front of us and hopefully do a little bit better than last time. It’s all about showing up and giving it your best, which is exactly what the mentally strong do over and over.