The (f)Empower Project

When I was little (read: younger...yes I know I'm still little) all of my girl friends played with dolls and strollers; I played goalie in my older brother's street hockey games. My friends played with Easy Bake Ovens, Barbies, and dressed up to play house; I played with Creepy Crawlers, went tobogganing on my GT Snowracer, and jumped off of high structures (after climbing them of course). Many of my 'friends' called me a Tom Boy.... My mum bought me a sewing machine for Christmas when I was 8 and put me in cake decorating instead of letting me play hockey, and I really didn't care because I was having fun. I didn't read magazines, there was no such thing as Instagram, and I was way too busy being awesome to understand that people were actually criticizing me for my 'boyish' interests. I was lucky I guess... even though there weren't that many female athletic figures to idolize at that time, there also wasn't as much pressure as there is today to be 'girly' in one's interests and feminine in one's appearance. 

Everything was reframed one summer day at sports camp when one of the older boys on my floor hockey team started calling me 'Mighty Mouse'. The next summer my baseball coaches started calling me 'Speedy Gonzales' because I was the only player on my co-ed fastball team that could steal bases (yes, I'm sensing a mouse theme here...), and when I was in grade 4 I became one of the best sparers in my Karate class, and broke my first board with a side kick. I felt powerful, strong and confident, not only in sports but also at home, in school, and basically anywhere else I went (Grade 4 Jenny was a boss!). It wasn't until my mid-twenties that I began to understand just how important sports and training were in my physical, mental, and emotional development. Through participation in sports I not only made new friends, I also learned self-discipline and resilience through martial arts, time management and good sportsmanship through school sports, and developed the positive skill-based attitude towards training that I hold today. This attitude carried me through and allowed me to ignore it when people started calling me a beast/jacked/bulky as I became involved in CrossFit, Olympic Lifting, and Powerlifting as an adult. Without those positive sport experiences as a child, a skill-based attitude towards training, and the amazing community at Academy of Lions, I'm sure I would have collapsed under the societal pressures and started 'ellipticalling' or 'body pumping' to look like the feminine images I see pasted all over Instagram and Facebook. 

I was reflecting on all of this a few months ago after an NTC event where I felt particularly proud of the community of strong, active women that Nike has helped to build in Toronto. You see, after the event, when I chatted with a bunch of the participants they were all so proud of their participation in NTC and the running community, and the progress they had made in their abilities over the last few months/years. For the most part, in the NTC and CrossFit communities in which I am immersed, there are no "I hate my (insert body part here)" type comments; rather, athletes are focused on getting their first pull up, doing perfect handstands, or running their fastest mile. Once again, I'm lucky. I'm lucky to be immersed in a community of strong, encouraging, like-minded people who praise their peers for their efforts and abilities, rather than the size of their jeans. And for this reason, my heart hurts when I see the images young girls and women are exposed to in the mainstream media revolving around the participation of women in athletics and training. Not only are many of these images unrealistic or unattainable, the methods that are promoted to achieve them are most often ridiculous, ineffective and worst of all, unpleasant. The ugliest part however, is this: many women are guilted or shamed into engaging these ridiculous exercises based on their appearance, the clothes they want to wear, or their eating habits. Nobody wants to spend 6 hours on an elliptical because they ate a brownie…it doesn’t work, and it doesn’t feel good. 

    As a society, we need realize something… Movement is Powerful. Lets take this one step further: Purposeful movement is Empowering. Rather than shaming girls and women into exercising achieve a certain look, we should be empowering them to play, train, and move for themselves - to build skills, relieve stress, and gain mental, physical and emotional strength and confidence. Training should not be presented as a torturous means to an unattainable end, but rather as a privilege, a period of time each individual can take for themselves to strive for goals as diverse as having fun, doing a strict push up, running a full marathon, or lifting their own bodyweight over their head. In addition to all of this, movement has the side benefits of helping girls and women build and maintain their bone and lean muscle mass, to improve or maintain their cardiorespiratory fitness, and to succeed in other areas of their life such as school or work! So why are we skipping all this good stuff, to guilt girls and women into training for aesthetic goals?

    Enter the (F)Empower Project. This is where it all begins to change. Over the next several months, I’m going to be running a series on Fridays featuring the training stories some of the strongest, most motivated, awesome and successful ladies I know. What do they have in common? They all train, hard. Their methods and goals are diverse, they started at all different ages and stages, but they share a common trait: they’ve managed to break through the barrier of exercising to reach an ideal image to achieve true greatness in their training, work and personal lives. They are honest, they are inspiring, and most of all they are encouraging and supportive of other women in their training efforts.

         I’m so excited about this little project, I think that I could squeal, do a jig, or do all of the above. My excitement is not only based on sharing the stores of these amazing women with you, but also on the end goal of this series… well, actually, the three end goals if I’m being honest. Firstly, as always, my foremost priority is to get more girls and women moving, in a way that is safe, efficient, and empowering! But beyond this, I hope that the (F)Empower Project will help to shift the imagery and discussion surrounding women in athletics and training away from a guilt-based image perspective towards a positive skill and health based perspective. Lastly, (and this is the big one) the long-term goal of this project is create a charitable organization based around empowering young girls, particularly those in vulnerable populations through safe, efficient, varied physical activity and the pure joy of movement. What can I say, other than ‘Ambitious goals make for outstanding achievements(1)’…and this one is very ambitious. So I hope you’ll browse by every Friday, and help build the momentum of the (F)Empower Project and the empowerment of women through training!

J

(1) Nike Women. 

#TrainTuesday: N+TC In The Park!

Moving to North York last summer made me really sad; it meant I was much farther from my friends, my favourite gym, and some of the best coffee shops Toronto has to offer. However, after spending almost a year exploring my new habitat, I have discovered North York really does have something amazing to offer: Parks! As an active girl that loves the sunshine, with a dog who is like her mama, I have come to appreciate all the green space that North York boasts! Green space means my pup and I can spend time and be active together! Over the next several weeks, I'll be posting my #TrainTuesday bodyweight conditioning workouts (as well as Kimora photos) in various parks within a ten minute walk from my place, for your training inspiration! They'll all be inspired by recent workouts on the N+TC App, meaning you can find them on the app and try them at home or the park!

Today's workout was inspired by Kirsty Godso's 'Zoom Fast' N+TC workout! I changed up the time domains a little: I worked while the pup rested, and I rested while she chased her ball! Here is the layout of today's conditioning session:

5 Rounds of:

• 10 Tricep Dips with Single Leg Extension/Side
• 10 Rear Foot Elevated Single Leg Squats/Side
• 20 Mountain Climbers on Bench
• 20 Ski Jump Jumps
  • These aren't a part of the Zoom Fast Workout, but I added them in because, well, they're my favourite! (Hockey Season, I'm coming for you)!

I do have to say, that my Nike Flyknit Air Zoom Agility shoes were a perfect match for the split squats and ski jumps, especially on the uneven grassy terrain! They are super light, as well as stable, and the Flyknit upper makes them super breathable, so my feet didn't overheat in the hot Toronto weather! And they're volt (enough said). Heres a video of all the movements, as well as a couple of full rounds! Enjoy!

Just because you can, doesn't mean you should.. (#alwaysaskwhy)

We're all guilty of it, all gym goers: the 'Meathead Moment'. That moment you decide you're going to do (try) something awesome (crazy), just because (you think) you can. It might be a new movement, or one you were able to do years ago. It might be a crazy back squat PR, it might even be a super intense conditioning workout you saw on TV or read about in men's health. Whatever it is, there are a few things you should consider before you jump in with both feet...

1. Does it hurt?

I'm not talking about your ego here, or about DOMS. I'm thinking more along the lines of pinching, pulling, zapping, popping, or tearing pain. Real discomfort (not feelings of effort), either during or following your movement attempts.  In the CrossFit world, where I live, its not uncommon for an athlete to tell me that their shoulders hurt, but that they'd like to try the Handstand Push Ups/Kipping Pull Ups/Muscle Ups in the WOD anyways, as if working through the pain helps earn them status, or even moves them closer to their movement goal. I'm not sure where this line of thinking originated, but I wish it would go away already! My thoughts are this: if a movement pattern hurts, its probably not a great idea to keep repeating it exactly the same way with the hope that the pain will just go away (whats the definition of insanity again?). STOP. Take a step back, analyze the movement, and figure out what you're missing - e.g. strength, stability, mobility, an intact joint capsule.. Whatever it is, in the short-term, its time to stop and work regressions, or get that nagging injury properly treated so you're in a better position to complete the movement safely and efficiently. From what I've heard, your first muscle up certainly isn't worth a rotator cuff tear, or the the months of rehab work that go along with it.

2. Is it conducive to your goals/training program (..by the way, do you have goals and a training program?)

If you're currently following a training program, chances are it was designed by yourself or trainer with certain goals in mind. I think it follows logically, that if you've set certain goals and have been putting work into achieving them, they're probably pretty important to you. So it always baffles me, when an individual with clearly defined goals and methods to achieve them attempts to do something at the gym that is completely incongruent with their program, or even worse, something that is detrimental to their health and progress. I get that it can be cool to post a video on Instagram of yourself doing something physically challenging, but is it really worth it if it compromises all of your hard work? Before trying something crazy at the gym, its certainly worth it to go through a risk:benefit analysis rather than jumping right in! If the chances of injury outweigh the benefits of the movement, you should probably skip it for now! 

If you don't yet have specific goals for your health, fitness, and training, it might be worth it to take some time to sit down and carve them out, for the benefit of your own progress, sanity and accountability (more on this in an upcoming post). If you're in a position where you're working with a trainer, or following general programming at a gym, I implore you to ALWAYS ASK WHY you're doing a specific movement or workout! I have seen way too many people practicing handstands (with poor technique) or running miles on miles when they really just want to get strong. If there is something that seems unsafe, incongruent with your goals, or just ridiculous in your program, please don't just do it because someone told you to! There is no point wasting your time and effort or risking your health on movements or workouts that will not aid your progress! 

3. Did you earn it?

Our bodies are really great at getting us from point A to point B! In the grand scheme of things, movement goes a little something like this: we tell our body what we want it to do and our body finds the path of least resistance to get us there; this is especially true in the case of an unfamiliar or awkward task. We're all really good at 'cheating' movements, and very often, we don't even realize we're doing it; if we hit the given start and end positions, we assume we did everything in the middle right! Often this is not the case! With sound coaching/training, technique work, and lots of 'perfect practice', we can teach our nervous system, muscles and joints the most safe, efficient, and ideal way to perform a given movement and give our tissues time to adapt...but that takes time and effort! I have seen numerous examples of people who did not 'earn their movement' over the last year, and I'm sad to say that most of them involve injury. A really common example occurs when people rush into lifting heavy, without taking time to build up tissue resilience and a proper movement pattern. Evolutionarily, our bodies are designed to help us avoid getting stuck under heavy objects, and as humans, we build 'neural' strength much faster than our joints and muscles adapt to new movements or weights, putting some of us in a very precarious position. As a result, some people up their weights too quickly and end up with strains, sprains, and in some cases, even disc injuries...and these injuries are certainly NOT the most catastrophic events that can possibly occur in these situations. Another common example are shoulder injuries that occur when individuals that do not have the raw strength to complete strict pull-ups or dips are taught to kip in order to enable them to do more work in a given period of time. This enables the individual to put a tonne of force through their shoulders at a very high speed, and often in an uncontrolled manner, teeing them up for injury! In either case, the time (and money) the athlete ends up investing in rehab far outweigh the time and effort it would have taken to learn the movement properly. So next time you step up to a barbell, pull-up bar, or even a set of rings, ask yourself, 'Did I really earn this?'

So why am I saying all of this?

What makes this information so important that I felt the need to write about it? There are two answers to this question!

Time!

  Having dealt with several injuries myself, I know how horrible it is having to take time off of training, especially when you're close to reaching your goals! Mentally and physically, it hard both to be out of the training world, and to work back in when you're given the green light! This is particularly true for trainers whose livelihood depend on being able to move properly! Think of each movement you perfect and all of your cumulative training experience as an investment; don't put all your pennies in one basket! 

Motor Patterning and Permanent Damage! 

Before you even start to try a new movement, know that our bodies are really great at learning and "remembering" movement patterns, the exact way we perform them. Repetition only strengthens this memory, and it only takes a few reps with a compensation or lack of activation in a given position to send us down a path to inefficient movement and potential injury! Moreover, soft tissue injury (sprains and strains) takes quite some time to heal, and in many cases, never returns to its pre-injury condition! With a shoulder injury like I mentioned above, your overhead mobility and strength could be limited permanently! 

So...

Take your time, work your drills, and keep your inner meathead satisfied with marvel movies!  

Photo from: http://www.strat-talk.com/forum/attachments/sidewinders-bar-grille/134833d1431899077-meathead-meathead.jpg

Training and the Delivery Room: Trese Z + Jenny T

Labor is a natural process that results in the birth of one or more infants; "normal" birth begins with the spontaneous onset of labour between 37 and 42 weeks gestation (1). Infants born prior to 37 weeks are considered premature, and those born after 42 weeks are considered postmature. 'Gestational age', a measure of fetal age/maturation, is measured in weeks from the first day of the woman's last menstrual cycle to the date of measurement (2). Although labor is a normal physiological process, it is associated with significant risks of maternal and fetal morbidities, and occurs in three stages (1):

1. Commencement of regular painful contractions to full cervical dilatation
2. Full cervical dilatation to birth of the infant
3. The interval between delivery of the infant and delivery of the placenta and membranes

In the past, it was believed that exercise during pregnancy, particularly the third trimester increased risk of preterm delivery, however, recent research suggests this is not the case. In fact, a randomized controlled trial comparing 70 women engaging in supervised moderate intensity resistance exercise between 12 and 38 weeks of gestation to 70 inactive women suggested there was no difference in gestational age between women who engaged in training and those who did not (3). A study of 131 well-conditioned recreational athletes engaging in aerobic and endurance exercise during pregnancy offered similar results, suggesting women who exercised at or above 50% of their pre-conceptional level had a lower incidence of abdominal and vaginal operative delivery, as well as a shorter period of active labor, with similar rates of pre-term labor to the inactive group (4). Although birthweight tended to be lower in the exercising group, clinical evidence of fetal distress was less frequent in these women, suggesting a beneficial effect of aerobic activity on the course and outcome of labour (4). Exercise during pregnancy has also been associated with shorter hospital stays, fewer maternal and fetal complications, and decreased health-care costs (5).

There is certainly more to be said for the benefits of prenatal exercise on labor outside of demonstrating that it does not cause preterm labour. While research in the area of prenatal exercise and labor is variable, some sources suggest women who exercise while pregnant have lower rates of cesarean delivery as well as lower rates of perceived exertion during labor (5). Additionally, research completed at the Trondheim University Hospital and several outpatient Physiotherapy clinics in Norway suggests not only that pelvic floor training during pregnancy strengthens the pelvic floor muscles, it also prevents urinary incontinence in 1 out of 6 women during pregnancy and 1 in 8 women post-pregnancy (6). In addition, it also suggests that intensive training of the pelvic floor muscles during pregnancy facilitates labour and may also prevent a prolonged second stage of labor (active pushing) in as many as 1 in 8 women (6).

Finally, the impact of prenatal exercise on stress, mood and birth outcomes cannot be overlooked. Recent research suggests that stress and negative mood during pregnancy increases the risk for both postpartum mood issues, as well as poor childbirth outcomes such as earlier birth, younger gestation age and lower birthweight (7,8). A recent study of pregnancy-specific stress and birth outcomes linked high levels of pregnancy-specific stress to pre-term delivery as well as low birthweight. In this same study, prenatal exercise and healthy eating were inversely related to pregnancy-specific stress (8). 

While all of this information is promising, the main theme running through this series has been individuality. Each woman will both engage in and respond to exercise in her own way. Please note that all exercise performed in the aforementioned studies was supervised to ensure both appropriateness as well as safety for both mum and baby. Obstetrics Nurse Trese Zannis expands on this concept based on her experience in the Sunnybrook Labour and Delivery rooms: 

“My experience in the birthing unit at SHSC has allowed me to work with women of varying backgrounds, socioeconomic statuses, and ages; providing one-to-one care in such a setting allows for the formation of a bond between the patient and myself. I have had patients that range from athletes to the women who enjoy walking in their spare time. Even though each patient comes with their own exercise background, there has been one commonality between them all: physical activity in pregnancy (when done under the supervision of a doctor and interdisciplinary team) has many benefits. My experiences with exercise in pregnancy and how it can be beneficial in the labor and delivery period are all anecdotal…I once had a patient who was a competitive runner tell me that continuing to be active in her pregnancy allowed her to cope better with the labor experience and that she had an easier time healing in the postpartum period. I have also had women who continued to do such things as: yoga, walking, and weight lifting tell me that not only was the pregnancy more manageable (with regards to less fatigue and more energy), but that they felt more prepared for the labor and delivery process because they were used to pushing their bodies in some capacity when they exercised. So while exercise posits a plethora of benefits, one should always consult their physician and interdisciplinary team of health care providers before starting or continuing an exercise regime in pregnancy.” 

-Trese Zannis R.N, Obstetrics Nurse at Sunnybrook Health Sciences Centre

Resources

1. Narayan R, Hyett J. Labor and Delivery. In: Women's Health: A Core Curriculum. Editors Jason Abbott, Lucy Bowyer, Martha Finn. Elsevier Health Sciences (2013) pp 184-201.
2. U.S. National Library of Medicine. Gestational Age. Updated 12/4/2013. Available at: http://www.nlm.nih.gov/medlineplus/ency/article/002367.htm
3. Barakat R, Stirling J R, Lucia A. Does exercise training during pregnancy affect gestational age? A randomized controlled trial. British Journal of Sports Medicine:(42) 2008 pp 674-78. 
4. Clapp J. The house of labor after endurance exercise during pregnancy. American Journal of Obstetrics and Gynecology.  1990. 163(6): 1799-1805. 
5. Effects of maternal exercise on labour and delivery. In: Physiology of Prenatal Exercise and Fetal Development. May, L.E. SpringerBriefs in Physiology. 2012 (VII). DOI: 10.1007/978-1-4614-3408-5_2
6. Salvesen K, Morkved S. Randomized controlled trial of pelvic floor muscle training during pregnancy. British Journal of Medicine. 2004 Vol 329: pp 378-380. 
7. Vieten C, Astin J. Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood: results of a pilot study. Archives of Women's Mental Health. 2008 (11): 67-74. DOI 10.1007/s00737-008-0214-3
8. Lobel M, Cannella D L, Graham J E, DeVincent C, Schneider J & Meyer B A. Pregnancy-specific stress, prenatal health behaviors, and birth outcomes. Health Psychology. 2008. 27(5): pp 604-615. 

My Training for Two Story: Michiko .C.

Jenny had been my trainer for two years prior to my pregnancy. I had consistently trained with her one to two times per week through rigorous strength and endurance training programs. These programs progressed in levels of difficulty over time and included calisthenics, barbell and free weights activities.  My training focused primarily on core stability, explosive power and full range of movements. Jenny committed to providing me fun and challenging training programs that suited my physical and mental needs. Jenny was well aware that I had chronic heart and kidney issues and always modified my programs as per my health needs.

Once I found out that I was pregnant, I quickly informed Jenny since my training was important to me and my pregnancy was considered “high risk.” This meant that I needed close monitoring with multiple medical specialists, and a balanced lifestyle with exercise and healthy diet. Thus, my goals for training with Jenny changed abruptly to include light physical activity with minimal weight lifting so as to decrease the workload on the major organs and allow room for weight gain. At every workout session, Jenny carefully monitored my heart rate and blood pressure at the beginning, during and after every exercise and consistently monitored my perceived stress level. I learned to listen to my body - whenever I felt that my heart was racing or I was fatigued, we postponed any physical activity or decreased the level of my effort. Jenny and I were both flexible and trained only to the level that was tolerable for me. There were a lot of options for light exercise in Toronto including walking, swimming or yoga, but I preferred training at the gym with Jenny since I needed close support and guidance. With enthusiasm, I continued to train once a week with Jenny during my first trimester but only according to recommendations from my medical team. After three months, my pregnancy stressed my heart and I was medically required to completely stop exercising.

I did not train for the next six months. However, my training with Jenny was extremely helpful during labour and delivery. If I had not been mentally and physically active at the beginning of the pregnancy, I would have not been able to deliver my daughter safely and quickly. With a high risk pregnancy, C-sections are common but this method of delivery is not ideal due to blood loss and additional stress on major organs. I was warned that I may need to deliver via C-section but because of how great of a “pusher” I was with a strong core and leg power, I was able to avoid any surgical delivery methods. My husband and I were extremely pleased with how smooth the delivery process went and I am certain that this was due to my training with Jenny prior to and during my pregnancy.

Although my pregnancy was considered high risk and I went through preeclampsia, my medical team allowed me to return to training with Jenny after 5 weeks postpartum mainly due to the ease of delivering my daughter. My heart and kidneys slowly recovered and I experienced little postpartum pain. However, my joints were very lax; and thus Jenny and I focused mainly on core stability and avoided heavy lifting or flexibility training.

For myself, training has always been specific and met my personal needs. This was especially true during my pregnancy and postpartum period. I find that exercising with a trainer who understands your needs is important to ensure safety during such a special time. I imagine that most pregnant women want to provide the best health for their unborn child, and to me, sufficient exercise at a suitable level is vital. I wanted to and still focus on stress relief and uplifting my mood through exercise and Jenny’s support.