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Have you heard of the Spartan Races?

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If you have, and you thought something along the lines of, “Oh, that’s just another mud run,” you’d be wrong. I used to think that too. I’ve volunteered for the Warrior Dash series (while watching my co-workers run the course) and tried out the Gladiator Run (which left me quite tired of climbing into and back out of shipping containers). There are numerous other mud/obstacle runs too–Muddy Buddy, Dirty Girl, Tough Mudder, Battle Frog, Rugged Maniac–but the Spartan Races stand out.

When the Spartan Race came to AT&T Park in San Francisco this past summer, I decided to volunteer.  (Volunteering at a race is a great way to check out a race–think of it as dating before you make the big commitment–and sometimes you get a free or discounted entry.)  All of the volunteers received a t-shirt and snacks, plus a free entry to either that day’s race or a future race. Volunteers who stayed all day also scored a sweet hoodie, and they fed us lunch. When I pre-registered to volunteer I managed to luck into the BEST volunteer gig ever, handing out bottles of CorePower to athletes after the race.

Spartan Races come in three lengths/difficulties. Spartan Sprint is the shortest distance, approximately 3+ miles (think 5k) with 15 or more obstacles. Spartan Super is the middle distance, approximately 8+ miles (think a 10k with extra laps) with 20+ obstacles. Spartan Beast is much more challenging at approximately 12+ miles (think half marathon) with 25+ obstacles. The Beast is aptly named, if what I’ve read on other blogs is true.  (I’m going to have to rely on that, as I’m not doing one!)

Oh, and there are some “bonus” lengths… If that’s not enough, there is also a Spartan Ultra Beast of marathon-length (26.2 miles!) and more than 50 obstacles. It’s so popular that the Vermont race, which isn’t until September 2015–is already 50% full as of mid-December 2014. There’s a Hurricane Heat 12-hour race, with teams. Sooo many choices!

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Spartan Races don’t necessarily involve mud. Sort of. The main reason I’m over “mud runs” is that the one I did had me carrying an extra 15 pounds of mud. After the race I hosed off–with an actual hose–and when I set the nozzle inside my sports bra at full blast, at least 10 pounds of mud came out. There was another 5 pounds in my shorts. I hosed my clothes down again at home, and filled another bucket with mud. Even after running them through the wash, my clothes were still trashed. Much to my absolute delight, the stadium sprints do not have any mud! (I’m told all of the other races do.) So I’m working on upper body strength to get ready for the 2015 race at AT&T Park. (By the way, I typo-d that last sentence as “for the 2105 race” and I’m not sure if that’s a subliminal message!)

Spartan Races have obstacles that make sense. At this summer’s San Francisco race I had the opportunity to watch the race. While there were some limits due to the venue–as an attorney I’m pretty sure there is a gazillion-page lease involved–this Sprint made clever use of the stadium itself, in addition to building out some obstacles. When I say the obstacles “make sense,” I mean they are physical challenges that you can train for, they relate to athletic strength. If you choose to skip an obstacle or can’t finish it, you don’t get mocked, but you do have to do some burpees. At the stadium, some of the obstacles took advantage of the stadium architecture, for example stair sprints, sections of jumping up via the benches, and wall jump-up and jump-downs. Others were hauled in and built, such as a a rope net a-frame, and a set of climbing ropes. While the exact obstacles for each race are technically a secret until race day, you can see some of them on the Spartan Race pages.

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Spartan Races celebrate everyone who races. My favorite experience volunteering was learning that there is a Spartan tradition to cheer-in the last finisher of every Spartan race. The race director gathers up the staff, volunteers, and anyone else who happens to be hanging out, and corrals them all over to the finish line to cheer for the last runner. That’s kinda awesome, as I’ve been to MANY races where the finish line is already torn down and packed up long before the last runner finishes. Another thing I love is that while the Spartan Races do have their fair share of ultra-fit athletes, there are also numerous repeat Spartans who don’t fit that mold. Some have lost a significant amount of weight, improved their health, and changed their lives through Spartan Races. ALL are equally celebrated!

Spartan Races bling you. Each race has a finisher medal. Each type of race–Sprint, Super, Beast–also comes with a wedge-shaped medal that you can combine with the other two medals to form a tri-colored Spartan medal. It’s called “The Trifecta,” and you can buy a special display to hold it together.

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If you’re a mega-competitive athlete, there are rankings and a championship. In 2015, the championship course is in Tahoe!! Mark your calendar for Saturday, October 3, and book a rental near Squaw Valley. For those of us who are not crazy competitive, there will also be a Sprint. Maybe I’ll see you there?

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Spartan Races have a kids’ division. Part of the Spartan Race philosophy is that “fitness and adventure should involve the whole family.” Coolest thing ever, watching the kids run through their very own course! It wouldn’t make sense (or be safe!) for the half-pint sized kids to be jumping up and down the stadium benches (since that’s waist-height for bunches of them). Instead, the San Francisco Sprint kids’ course was built inside the concourse. There were stairs, ramps, and flat runs, among other obstacles. Parents, volunteers, and Spartan staffers all cheered on the kids as they ran the course. Every finisher got a kids’ race medal and shirt, too. It was great to see kids wearing their medals right there with mom and dad wearing theirs–the kids were so proud!

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Spartan Races have a devoted following. How devoted? You can buy an annual pass to run as many times as you choose–that include running the same race multiple times on the same day. I saw a guy at San Francisco who ran the course at least 10 times during the day. There is an entire online community, too. Spartan and Reebok have partnered up for a line of athletic wear, and you can also buy Spartan training gear (such as the weighted Spartan “pancake”).

Spartan Races give back to the community. Military and first responders always get a 25% discount on registration. There is also a charity partners program where charities can get a unique code to earn 15% of all of the registration fees from that code. More on the Spartan website

Spartan Races isn’t just a race series, it’s a whole Spartan Lifestyle. Joe De Sena, athlete and founder of the Spartan Race series, wrote a book, and it isn’t just about sports. The title is Spartan Up!: A Take-No-Prisoners Guide to Overcoming Obstacles and Achieving Peak Performance in Life. It covers willpower, nutrition, exercise, and a variety of other topics related to kicking butt in life. I haven’t read it yet though it looks like a good read (but if anyone reading this wants to send me a copy, that would be awesome). He also started a podcast.

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To get to the Spartan Podcast, click on Spartan Podcast (sorry, not yet HTML-savvy enough to make the graphic above click-able).

There is a Spartan e-magazine, and you can read it for free. The latest issue is here, click on Spartan Magazine. Inside you’ll find race re-caps, travel guides for the Spartan destinations, and articles on fitness and nutrition.

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But why just read about it? There is a free Spartan Race workout tour. Unfortunately for me, the Berkeley workout is January 10 and the San Jose workout is January 11 (and I will be otherwise occupied running The Dopey Challenge at Disney in Florida). Check out the entire tour HERE

Want more? There are certified Spartan SPX coaches (see the website for a list). If you’re a fitness professional, you can take a certification workshop.

Spartan Coaching Mission:
The mission of Spartan Coaching is to create a community of coaches and participants that embrace the Spartan lifestyle. Through this program we will help each individual reach their fitness goals and adopt a healthier lifestyle. We will do this in an encouraging environment that welcomes individuals of all abilities and fitness backgrounds. We will work tirelessly to help all that seek better health, through the application of Spartan values.

You can join the mailing list for the Spartan WOD (workout of the day), or read them online. You can join the Spartan Cruise, hosted aboard the Norwegian Sky. complete with a (land-based!) Spartan Race.

Upcoming California Spartan Races:

January 17, 2015 So-Cal Beast at Vail Lake (sold out!)

January 18, 2015 So-Cal Sprint at Vail Lake (sold out!)

January 24, 2015 So-Cal Super at Vail Lake (80%)

January 25, 2015 S0-Cal Sprint at Vaile Lake (75%)

June 6, 2015 Monterey Super at Toro Park (50%)

July 18, 2015 San Franciscio Sprint at AT&T Park (50%)

Dates TBA: Sacramento Super, Sacramento Sprint; Los Angeles Stadium Sprint

There are, of course, Spartan Races all over the country. (I just happen to be living and blogging in California, so it’s the center of my universe right now.) For a full listing of events, check out the Spartan Race website.

Spartan Races need volunteers! Not ready to run? (Or think you’re not ready to run but just might be convinced if you could take a peek at it first?) Volunteer! Like I said, volunteers were treated really well, and even got a free race entry. You could spend your morning volunteering, and then race in the afternoon.

ARE YOU READY TO RUN?? If you can’t wait, head over to the Spartan Race website (HERE) and register using code SPARTANBLOGGER for 10% off any race. If you’re feeling lucky, enter to win a FREE entry!

a Rafflecopter giveaway

Sometimes you luck out when you are least expecting it. Last week I was on Eventbrite’s website because I had just entered an RSVP for a running-related event. By pure dumb luck I stumbled on an event called “Auschwitz Survivor Max Garcia Shares His Unique Story,” hosted by the Consulate General of The Netherlands in San Francisco. (Prior to this I did not even know The Netherlands had a Consulate General in San Francisco.) Amazingly, the tickets were free. In part because I live in the Bay Area–an embarrassingly over-full cornucopia of unique events–I have a tendency to read about a cool event, bookmark it, and completely forget about it. This time I entered my RSVP immediately. (I’m not going to lie, part of that was because I just could not believe that all I had to do to attend an event at a foreign consulate was click a website button.  Seriously, I basically invited myself.)

Frankly, the remaining Holocaust survivors are getting old. There are not that many left, and of those who are left there aren’t many who have both the desire and the ability to take on speaking engagements. Like any kid my age I studied World War II in school, and first learned about genocide in the context of the Nazi attempt to exterminate all who could be seen as Jewish by religion or culture or accident of birth. I’ve seen pictures of the grisly artifacts–lamp shades made of skin, piles of human teeth yanked for the silver in their fillings–that stand as physical evidence of otherwise unimaginable cruelty. Sure, I saw Schindler’s List (and was completely traumatized) and I’ve seen some brief videotaped interviews with Holocaust survivors. But there is something very different about sharing space with a real, breathing human being and listening than there is about studying a textbook history or consuming recorded media. The main reason I put in my RSVP is that this might be my only chance to hear a concentration camp survivor speak. I feel like it is important to be a witness, especially in an era when Holocaust deniers have unlimited access to the world’s largest megaphone (the internet) and anti-semitism shows up even in my Facebook feed.

This evening I had the privilege to hear Mr. Max Rodriguez Garcia speak. I didn’t Google him. I didn’t set up any expectations beyond Wow, I can’t believe this is real. Even with the limited space available in what I assume is usually the lobby and reception area of the Consulate, I was surprised it wasn’t standing-room-only. (Did I mention the tickets were free?) But like anything else, I guess an audience is better in quality than quantity.

Mr. Garcia started out talking about his life before the war. He described the kinds of things you tend to remember from childhood, things that are ordinary and unappreciated. Then he told us about what it is like to be “in hiding” in Amsterdam as a teenager; not holed up in an attic like the Frank family, but to me more like a silent shadow-person who was forced to shun both shoes and the sunlight. When the authorities caught up with him, it wasn’t the Germans/Nazi-loyalists who beat him but the Dutch police. When he was taken from the jail to the first camp–he was in Buna, Auschwitz, Mauthausen, Melk, and Ebensee–he was only 19 years old. In the train car built for animals and filled with straw and a very public, communal chamber pot, he did not know anyone. He didn’t know, but all of his family was already dead. Alone in the darkness filled with crying babies and couples making love as though it might be their last opportunity, headed to a destination unknown to him…I’m not exaggerating when I say I have absolutely no sense of how to even begin to imagine it.

But Mr. Garcia didn’t focus on the terror. He didn’t reek of bitterness and anger and resentment as he recounted being forced to strip, be shaved, and sprayed with Lysol. He didn’t silently beg the audience for pity as he told us how his sister was sent straight to a gas chamber just days after her 16th birthday. He didn’t have a demeanor that told us we should think of him as persecuted, or extraordinary. He didn’t play the role of victim or hero. He just told us parts of his story, like any man telling stories from his life, without shades of either a Shakespearean actor or an emotionless automaton.

I’m not going to share Max’s story here. It’s not my story to tell, it’s his. Trying to share what I remember would be like watching the made-for-TV-movie version of a skillfully written novel. If you want to learn his story, you can get his book, Auschwitz, Auschwitz…I Cannot Forget You As Long As I Remain Alive (ISBN 978-0-9792922-7-9) or visit his website, http://www.auschwitzmaxgarcia.com  (EDIT: as of 6/9/2015 this link leads to a bluehost ad; it appears the domain was not renewed)

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Instead, I’m going to share what I take with me from listing to Mr. Garcia.

First, the capacity of a person to WILL is limitless. One of the attendees asked if he thought there was some reasons he survived, or a purpose or destiny he lived to fulfill. Mr. Garcia said he survived because he DARED. He gave several examples of choices he made where he dared to live and to thrive, where he took what we might call “calculated risks” (but which were really, in my perception, calculated interpersonal interactions). It was difficult enough just to survive on the meager rations given to the prisoners–there are more calories in a nonfat latte than he ate daily for over a year–and yet he survived when many did not. Mr. Garcia made it very clear that he had to repeatedly make the choice to dare to live. (While he did benefit from some choices made by others, he didn’t learn about those acts until years after the war; his attitude and determination existed apart from those unknown facts.)

Until you hear a former concentration camp prisoner spell out the details of daily life inside the camps, you don’t even know how wide a swath the concept of #firstworldproblems encompasses. Got a bed that has sheets or a pillow, or that you get to sleep in by yourself or only with those you choose? Are you confident that your only pair of shoes won’t be stolen in the middle of the night? Oh, you have more than one pair of shoes, do you? How about your social interactions, let’s look at those… Do you get to have friends of your own choosing? Can you move about freely without fear you’ll be shot for saying the wrong thing? Or for just some random, unknowable reason? Do you have even a tiny bit of control over where you live, the job you do, and when you move? Does your boss speak to you in a language you understand or bark at you in a foreign tongue he knows you don’t speak? Is your life at least somewhat predictable and lacking in impending death threats such as starvation, communicable diseases, and machine guns? Again, I cannot wrap my head around what it is like to live under the circumstances Mr. Garcia experienced.  Without any concrete hope that life will get better–you know, you’ll get a promotion, pay off that credit card, find true love–is it any wonder that so many people just wasted away? I’m somewhat ashamed that I’ve ever felt sorry for myself.

Second, we need to acknowledge the differences between “us” and “them” are slight and imagined and not a reasonable basis for separate treatment. (This is where the yoga lesson comes in.) There wasn’t much difference between the prisoners–who we now tend to forget were not all Jewish but also included, for example, homosexuals, criminals, and political prisoners–and those who ran the prison. The prisoners were all but starved, but at times the guards were not eating much better. They lived not in the same barracks or identical conditions, but in an isolated place away from their families. At their core, everyone was just a human being with the same human being needs. Yet the prison staff regularly tortured, abused, and killed the prisoners. Doctors conducted medical experiments on prisoners in the hospital barracks next to the ones Mr. Garcia lived in; the women there were repeatedly impregnated so the doctors could practice abortions (among other despicable things). The prison staff magnified the tiny differences between “us” and “them” until “they” were something other than human and so it didn’t matter if they were abused, tortured, killed, or left to die. But those tiny differences were really just random characteristics, most of which were not under the control of the individual to which they pertained. You don’t choose your parents (empirically unprovable metaphysical/religious beliefs aside), so it isn’t like anyone chose to be born Jewish (or Catholic or Protestant), or gay, or blonde. Yoga philosophy teaches that those differences between “us” and “them” (and even the separation of the concept of “you” and “me”) aren’t real.

Oh, just to be clear, Mr. Garcia didn’t utter the word yoga.  This is all me here.

I left the Consulate thinking about the #BlackLivesMatter hashtag and the protests that shut down the Berkeley BART station (again) tonight. The racism that bubbles underneath the surface of our allegedly post-racial society isn’t any different than the race-ism that separated the “Jews and other undesirables” from the “Aryan” race. Your Black (or Asian or Latina or any other not-white) skin and my pale white skin contrast in photos, but they don’t mean anything (other than biologically, pigment concentration and all that–probably I get sunburned more). Neither your skin nor mine should entitle the bearer to special treatment positive or negative. It’s not even just about race here at home, it’s also about economics and the politics of class. There is nothing free or brave about a country where something as random as geography or how much money your parents have determines your chances of success in life. There is nothing United about a world where  nation-sponsored genocide has repeatedly resurfaced repeatedly. Just hit Google up with the word genocide. Or try the term Armenian. Or look back to 1994 in Rwanda. No people are immune, and one of the very first sites to pop up on that Google search for genocide will tell you that genocide begins with the dehumanization of the “other.”

Part of my privilege–give it any label you want–is that I had the CHOICE and the opportunity to interact on a personal level with a broad mix of people. The activities and travels I’ve chosen have let me have one-on-one interactions with other individuals.  Individuals who get labels I don’t, who are “different” in skin color, cultural identity, education, experience, religion/belief, economics, and age. The yoga idea that these “differences” are not real makes total sense to me. (By the way, I do find it thoroughly ironic that yoga in America started out populated by bored white upper-middle-class housewives and has trickled down to mostly middle-class albeit somewhat “alternative” still mostly white and still mostly women.) I’m not saying everyone I meet just wants to bliss out and sing Kumbaya with me, as I’ve certainly met people where we’d both probably say, “oh, we have nothing in common” (which is often code for something like “her political stance/religious beliefs/taste in music make me want to puke”). Chances I will personally get smacked in the face with anything other than your basic misogynistic asshattery discrimination are pretty much zero; on the other hand, chances I will exhibit anything other than an unintentional discrimination against people who are “different” is also pretty much zero.

This got much longer than I had intended it to be.

I don’t have the answers to any of the problems that fall under the banner of #blacklivesmatter (or at least I don’t have any answers that are reasonably realistic in this current time and space). The best I can do is to (1) observe that continuing to divide people into an “us” and a “them” is foolhardy and dangerous, and can easily lead to one Us dehumanizing a group of Them; and (2) encourage you to consider how those “differences” between you and me–and you and that guy over there, or you and that family on welfare, or you and that bullied kid, or you and that bully–don’t really make us all that different….and on further contemplation, you might discovery they aren’t even real.

 

Thoughtful commentary and exchange of ideas welcome here.

(Read: personal attacks and blatent hate speech will be deleted.)

A few weeks ago, just before getting my Thanksgiving feast on, one of the local racing companies sent me an email about their upcoming races, and included the following invitation:

An invitation

Since I was intrigued by FlyWheel already–I’d heard about it, but never tried it–and the price was right, I decided to RSVP. Now I’m not a cyclist of any kind (unless toodling around Alameda on my no-speed red cruiser bike with the built-in baskets counts), despite being a proudly certified Real Ryder instructor.  Cycling is way the heck out of my wheelhouse (har har har). But I keep going back, in equal parts because (1)  I know some day I’m going to get talked into a triathlon, (2) everyone keeps telling me that cross-training in another discipline is a good idea, and (3) as a teacher I recognize the importance of doing things I suck at so that I can empathize with my students. Still, I don’t like it. I don’t even Facebook-like it.

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From the minute I walked in, I knew that I was in for a completely different fitness experience. First, it took exactly zero minutes for one of the Flywheel staff to welcome me and get me started with the check-in process. Assuming you made a reservation before class–a good idea, because there are a finite number of bikes–you check in on a tablet. (See the schedule up there? You can make another reservation too!) It tells you your bike number (yup, assigned seats!) and you collect your cycle shoes from the appropriately numbered slot below. While you can bring your own, every Flywheel class comes with free use of the shoes and towel service, plus all the filtered water you can guzzle. During check-in you can also confirm whether you want to be on the “Torq Board,” an electronic display system that lets you compete against other riders (if you want). The front desk has hair elastics too, in case you forgot to bind up your locks. After a quick studio tour, I went to the locker area to store my stuff. Flywheel has those modern electronic lockers, the kind where you choose your own PIN to lock and unlock it each time.

Speaking of electronic, why yes, that IS an outlet to charge your phone inside the locker while you are getting your sweat on!
Speaking of electronic, why yes, that IS an outlet to charge your phone inside the locker while you are getting your sweat on!

To the right of the lockers there is a white board where you can jot down which locker you chose, since it is likely to vary each time. I tell you, they did NOT miss a beat!

While waiting for class to start, I checked out the retail area, populated with cute Fly-gear. Or is that fly Fly-gear? Dunno, I’m not cool enough to wear most of it yet.  Anyway, there is also a map outside the studio door so you can figure out where your bike is.  The bikes do have little sticker numbers on the front stem–which I understand the cool kids refer to as a “head badge”–but it is nice to know where you are going before you get there. I also talked with some of the other newbies (that was all of us except for one or two people who I think were Stanford students from back East) and we were all nervous.  “Just don’t point and laugh when I fall off the bike, okay?” I asked them. The doors opened, students left, the doors shut.  We waited some more. The doors opened and a crew with wet mops and cleaning supplies emerged.  I thought, Holy crap, what I have I voluntarily agreed to do? How carefully did I read that waiver??  But it was too late to turn back, and in we went.

Once inside, I took a quick look around. The room was set up like a tiny auditorium, with a little elevated stage in the middle with the instructor and the sound system. There was a center aisle leading to the exit. On either side the room had three rows of bikes. The room was mostly black, with a huge flat-panel TV/screen hanging from the ceiling on either side (the “Torq board”). I’m one of those people who will always choose the aisle seat/spot in class, but I didn’t mind being in the middle at Flywheel.  It was plenty spacious.

For my first ride, I got help setting up my bike. Since they are custom made for Flywheel, I wanted to make sure everything was properly adjusted. Frankly I also needed help figuring out how to put my shoes into the pedals and get them back out again. The Flywheel staff was really helpful, and took all my newbie questions in stride. The bikes resemble other stationary bikes in the Spinning style, except for two features.  One, there is a little rectangular dashboard on the left side, above the wheel and below the handlebars. This is the “tech pack” (I thought it was the “tech deck,” but the website just corrected me!).  It displays the torq (basically how much resistance you’ve added to the bike) and your power output, both current and what you’ve done in class so far.  If you are participating in the Torq Board you can see your total power output up on the board, but even if you aren’t, you can view your class performance online in your private account after class. Your account includes specific data for your last few rides, including an estimated calorie burn, as well as aggregate data over your last ten rides.  (There are prizes for hitting the 3000 mark in a single calendar month, in case you need an incentive. For me, that would take like 20 classes. Maybe I’ll try that next summer.)

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This bike was greeting all of us at the studio grand opening.

Two, there are two blue-tipped bars in special slots on either side of the wheel.  If you’ve ever worked with a Body Bar in a gym class, this is the same idea (only a little shorter).  While waiting for everyone else to set up I put my water bottle in the handlebar-mounted cage, draped my towel over it, and played with the knob to adjust the torque and with various positions on the bike.  Oh, almost forgot to mention, you can also borrow a nice padded saddle cover (in case you’re like me and have a butt that is firmly opposed to a hard seat).

A better shot of the "tech pack" and bars
A better shot of the “tech pack” and bars

Then class started, and away we rode! Our instructor, Aina Williams, was a total top-notch rock star! From what I understand, Flywheel expects EVERY instructor to deliver the same type of performance. After introducing herself, she explained that during the ride, she would recommend a number for torq and a number for power output; the torq number was optional, but the power output number was non-negotiable. A Flywheel instructor is part DJ (music literally drives the class), part cheerleader (let’s face it, this is NOT a class for sissies), and part happy drill instructor. Aina is also in incredible shape.

We started with a warm-up that had me dripping on the floor, and then progressed to a ride with hills, sprint intervals, and a HUGE amount of energy. I dripped all over everything despite making frequent use of my towel. Since I’d driven all the way to Sunnyvale for class (and note to self: check the 49ers schedule before choosing a class) I did my very best NOT to wimp out. I couldn’t keep up 100%.  The hardest part for me was breathing; I literally ran out of breath and had to spend a lot of time focusing on breathing properly (inhale, belly poof out; exhale, belly suck in), which is more challenging than I expected it to be due to being in a cycling position, half bent at the waist. My diaphragm hurt the next day. (Also the day after.) Still, I had the feeling we were all “in it together” and I took little breaks but kept on pedaling.

After the hard-core part of the ride we continued to pedal with a lower resistance while using the mini Body Bars for upper body work. I picked up the four pound bar and tried to do the whole workout with that, expecting it to be kind of a cake walk compared to the ride itself, but ended up doing about 2/3 of it. This surprised me, because I hadn’t worked out my upper body that day and I don’t believe I’m that much of a wimp. (Maybe every bit of energy had leaked out of my body through my legs?) Meanwhile the guy next to me was doing the workout with BOTH of the Body Bars. He definitely deserved the post-ride high-fives more than I did!

Class ended with a surprisingly decent off-the-bike stretch. Admittedly I am a bit of a snob when it comes to the post-class stretch (I blame it on my yoga teacher training, which also has me try very hard not to be a judgmental-rhymes-with-witch during that part of class). It felt SO SO good. After the stretch I slowly hobbled out of class, put my shoes in the already waiting shoe bin, and refilled my water bottle from the designated taps (filtered water in cold or room temp). Then I asked Aina to indulge in a post-ride selfie.  She’s so nice, she said yes. Even though I was a hot sweaty mess, and had a hard time getting my phone to put both of us in the frame.

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Then it was off to a well-deserved shower. I earned it. Flywheel Sunnyvale has four showers, separate from the bathrooms. Since many of the riders left without a shower (I assume most live much closer than I do), that was plenty. Each is a self-contained and locking unit, complete with fluffy towels and fully stocked with Bliss spa body care. So really all I need to take to future rides is a shower scrubby poof.

After a sweaty ride, this is heaven!
After a sweaty ride, this is heaven!

In addition to the shower products, the showers also have Bliss body butter, spray-on deodorant, cotton swabs, and a laundry hamper. Other than the moment where I forgot there was a bench in the shower and kicked it (hard) with my left big toe, I think that was the best shower I’ve had in my life.

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See that thing on the left? That’s a plastic bag dispenser. (I told you, they didn’t miss a trick.) Good thing too, as my workouts clothes were thoroughly drenched, so much so that I could wring sweat out of them.  Icky.  Anyway, on to more pleasant things…outside the shower area is a vanity with hairdryers, hair spray, and other stuff for those more stylish than me.

To celebrate the grand opening the studio had some nice swag giveaways for all class attendees. I scored a tote bag and a ball cap (handy for covering up my mop of wet hair). Then I grabbed a quick snack and finished coming back to reality.

Fresh fruit for a post-ride snack
Fresh fruit for a post-ride snack

Again, I’m NOT a cyclist and this is pretty far out of my comfort zone.  BUT…I had a great time. Even feeling awkward, wimpy, uncoordinated, and sweaty. Flywheel comes with a great post-workout euphoria, and I plan to go back again. It doesn’t hurt that the parts of me that were sore (other than my diaphragm) are the parts I know I most need to work: glutes, hamstrings, and that elusive glute-hammie tie-in.

Have you tried Flywheel?

If you are in the Sunnyvale area, or northern California in general, give it a try. Click here to create an account and sign up for your first ride: http://flywhl.me/cfm- (Note: this is an affiliate referral link. You’ll get the same or better deals you’d get from going through Google, and have the satisfaction of supporting your friendly neighborhood blogger.)

It’s national Get Smart About Antibiotics Week. (I discovered this by accident, so I’m sharing it widely.)  Appropriate too, as we’re moving into cold and flu season AND about to celebrate Thanksgiving. Did your Thanksgiving turkey take any antibiotics?  Unfortunately unless you’ve sought out a drug-free bird, you’ll never know.

Earlier this week I participated in a twitter chat with Center for Disease Control (CDC) experts Dr. Tom Chiller, Dr. Lauri Hicks, and Dr. Loria Pollack (#SaveAbx), and if I could communicate just one thing from that chat it would be this:

I view antibiotics as a resource like fisheries or a forest. If we don’t protect them, they will be gone.    –Dr. Daniel Uslan

antibiotics get smart

We haven’t discovered any significant new antibiotics in over 20 years. Antibiotic resistance leads to infections that have limited or no treatment options.

Antibiotics are among the most commonly prescribed drugs used in human medicine (and also among the most commonly counterfeited drugs, so don’t even think about buying them on the internet). Most people do not understand how antibiotics work, yet the way we use antibiotics today directly affects how effective they will be in the future. Because they have been around for our whole lives and are relatively safe drugs—by which I mean few people die or suffer very bad side effects from taking them—the perceived risks of antibiotics are overlooked by the general public. We easily forget that antibiotics are a “social drug.” Each time you use an antibiotic, it becomes less effective for you AND for others.

Antibiotic Resistance
Antibiotic Resistance

Essentially it’s like bacteria evolution: the strongest (most drug-resistant) survive and reproduce, populating the world with eve more drug-resistant bacteria. Taking antibiotics when you don’t need them, or failing to finish a course of antibiotics, promotes growth of antibiotic resistant bacteria (sometimes called “superbugs”). The Capital and Coast DHB in New Zealand reported that the risk of contracting EBSL (an antibiotic resistant superbug) in Singapore increases from 6.3% to a whopping 29.4% with hospitalization and antibiotic use. The CDC estimates that antibiotic resistance causes at least 2,049,442 illnesses and 23,000 deaths in the US alone. (In contrast, leukemia causes 22,569 deaths and homicide causes 16,259.) Of those, approximately 410,000 illnesses are caused by antibiotic resistant germs in food.

antibiotics animals

Antibiotic use isn’t just out of control in human medicine, but also in agriculture. Approximately 80% of antibiotics used in the US are given to food animals, not people. That we can protect people from getting infections from eating animal meat is a wonderful thing for public health; that most feedlots use antibiotics like cow-treats due to overcrowded and unsanitary conditions is not. Meat producers also pump antibiotics into all kinds of healthy animals to cause the animals to grow faster and bigger (which is good for their bottom line, but bad for the future use of antibiotics).

antibiotics cows

Antibiotics are an important tool we have to fight infections and maintain/protect health, but in order to keep them effective, we need to make sure they doctors and patients are making the right decisions about antibiotic use. Essentially, we need to use the right medicine for the right patient at the right time—this includes promptly identifying the specific disease-causing pathogen so that doctors can match the right drug to the right bug, prescribing antibiotics only when they are necessary and will be effective, and finishing the entire prescribed course of treatment.

antibiotics recommendations

 

HOW TO TAKE ACTION!

Preventing infections is the first step towards reducing antibiotic overuse.

  1. Practice good hygiene. Wash your hands. Clean and cover cuts and scrapes.
  2. Follow best practices when cooking meat. Immediately clean surfaces and tools that touch raw meat. Keep raw meat separated from other ingredients (until cooking).
  3. Get a flu shot.

Be a responsible patient when seeking medical treatment.

  1. Don’t insist your doctor prescribe an antibiotic.
  2. If prescribed an antibiotic, take ALL the medication as directed.

Choose your food wisely.

  1. Buy meat from companies that pledge to use antibiotics responsibly.
  2. If you have the storage space, consider buying a share of an organically raised animal. Many farms offer “co-op” style buying.
  3. A few sources for turkeys: Diestel, D’Artagnan, Plainville Farms, Harvestland brand, Mary’s Free Range Turkeys. Check for turkey farmers in your area (a Google search is actually quite helpful)
  4. “The wonderful thing about food is you get three votes a day. Every one of them has the potential to change the world.” Michael Pollan

FOR MORE INFORMATION

Centers for Disease Control and Prevention. http://www.cdc.gov/getsmart/

“Get Smart: Know When Antibiotics Work”

“Get Smart for Healthcare”

“Get Smart: Know When Antibiotics Work on the Farm”

“Get Smart About Antibiotics Week”

Antibiotic Resistance and Food Safety, Center for Disease Control website. http://www.cdc.gov/foodsafety/antibiotic-resistance.html

“Antibiotic-Resistant Infections Cost the U.S. Healthcare System in Excess of $20 Billion Annually.” PR Newswire. http://www.prnewswire.com/news-releases/antibiotic-resistant-infections-cost-the-us-healthcare-system-in-excess-of-20-billion-annually-64727562.html

Sydney Baldwin, “You’ve Got Questions About Antibiotic Resistance; We’ve Got Answers” at the Food & Water Watch blog. http://www.foodandwaterwatch.org/blogs/youve-got-questions-about-antibiotic-resistance-weve-got-answers/

Eliza Barclay. “Did Your Thanksgiving Turkey Take Any Antibiotics?” NPR. http://www.npr.org/blogs/thesalt/2013/11/26/247377377/did-your-thanksgiving-turkey-take-any-antibiotics

“Bibliogaphy on Antibiotic Resistance and Food Animal Production: Scientific Studies (1969-2014). Pre Charitable Trusts. http://www.pewtrusts.org/en/research-and-analysis/issue-briefs/2013/05/21/bibliography-on-antibiotic-resistance-and-food-animal-production

Martin Blaser, “Why antibiotics are making us all ill” on the Guardian, http://www.theguardian.com/society/2014/jun/01/why-antibiotics-making-us-ill-bacteria-martin-blaser

“Getting Smarter: A Year of Action on Antibiotics” via the Pew Charitable Trusts. http://www.pewtrusts.org/en/research-and-analysis/collections/2014/11/getting-smarter-a-year-of-action-on-antibiotics

“Hunting the Nightmare Bacteria.” (video) PBS Frontline. http://www.pbs.org/wgbh/pages/frontline/hunting-the-nightmare-bacteria/
“Overuse of antibiotics in animals is dangerous for people.” (video) Consumer Reports. http://www.consumerreports.org/cro/video-hub/3291481807001/

Sharing Antimicrobial Reports for Pediatric Stewardship (SHARPS) collaborative. http://www.sharpsgroup.org/

Lydia Zuraw, “FDA: Antibiotics Sales to Farms Up 16 Percent Between 2009-12” http://www.foodsafetynews.com/2014/10/antibiotic-sales-to-farms-up-16-percent/#.VGuulaPTmDZ

(Photo above by Las Vegas News Bureau and used with permission)

This is my second year running the Rock n’ Roll Las Vegas half marathon.  Even though I wasn’t running it for the ultimate Rock n Roll bling (the Rock Idol “Heavy Medal”) I had so much fun last year that I almost immediately signed up to run it again.  Seriously, who doesn’t want to run down The Strip at night?  (Where else can you run after sunset and still be able to read your Garmin without using the backlight?)

Some of the festivities were the same, but 2014 brought some new twists to the race.  For example, this year there were a ton of running options: 5k, “half of the half,” half marathon, and full marathon, plus the Remix Challenge (5k Saturday night plus the half of marathon on Sunday night).  (Yeah, I was going to do the remix…but when it was time to register for the 5k I had no cash, and when I had cash the 5k had sold out. Boo.) Like last year, there were a ridiculous number of really great discounts and freebies for runners, including VIP club admissions and special drink menus, and discounts on massage and spa services. Next year, I swear I am planning ahead so I can go run the Remix, go clubbing, and make it to the spa.

I started the weekend by arriving just over an hour early for my flight. At the wrong airport. Oops. Fortunately I am loyal to Southwest, and they took good care of me, ensuring that I made it to Las Vegas even though I apparently can’t read my own reservations. The flight was blissfully uneventful, and I met Jeanne and Debbie in the airport. Initially we thought we’d hit the expo Friday, but since my boo-boo had me arrive an hour later we decided to skip that plan and go straight to our hotel, the Mandalay Bay. Jeanne scored a great deal on a room, and I was glad to be staying right next to the starting line (since last year I literally ran through the race to jump into my corral before it started).

Dinner started with the most amazing garlic fries, fries so deliciously garlicky that I thought I might still be sweating garlic when I hit the pavement Sunday night.  Thank you, Slice of Vegas!!  If you’ve never been there, I highly recommend it.  Not only does it feature the garlickiest fries and a menu with salads, sandwiches, and other fare, it also has a full vegan menu, including pizza (topped with delicious Daiya) and a meatless meatball sandwich. Of course they have a full bar–it IS Vegas–and I finally got to try an Ace pineapple cider (technically a melomel, but who’s really paying attention?). A quick trip to Lush followed dinner, and Jeanne and I were fully stocked with all the DIY spa treats we needed for a race weekend, including bubble bars for Jeanne and a cupcake face mask and slice of snow cake soap for me.

Saturday we slept in, ate breakfast foodage at Raffles (one of the Mandalay Bay restaurants). Not creative, but by that point we were starving. After some lazing around we met up with Debbie and her husband Mark and headed to the expo by way of Aria to pick up tickets for “Zarkana.”  (FYI, the Aria is not really on the way.)

The expo featured the usual wide selection of products and services for runners, and had booths for upcoming running events.  (Phoenix Marathon, I’m really, really tempted.) Terryberry, official jewelry of the Rock n Roll series, now has Heavy Medal charms for Rock Star and Rock Legend, so I had those added to the bracelet I made last year, which has charms from each Rock n Roll race I ran to get to Rock Idol.  (No word on a Rock Idol charm yet, which is just as well–there are no more open links on my bracelet.)

 

Rock Star is on the left, Rock Idol on the right
Rock Star is on the left, Rock Legend on the right

I was glad to see Trigger Point Therapy and CorePower, two of my favorite Austin, Texas businesses, representing. There were also some relative newcomers like Lorna Jane, and contests and freebies from race sponsors like Geico, Chocolate Milk, and Transamerica. After stocking up on Handanas–one of mine had an unfortunate run-in with the grate on my floor furnace–and slurping down a Mama Chia, I ran into my friend from the Spartan Race series and we caught up a little. Mark was very tolerant of my yammering on about different kinds of compression and why The Grid is the best foam roller, among other nerdalicious topics. There was just enough time to meander down the last aisle before we had to head off to “Zarkana.”

I’m a huge fan of Cirque du Soleil, and have been following them since before they had resident shows. I try to hit one each time I come to Vegas, so I was thrilled to see “Zarkana.” It’s hard to pick a favorite act, since each featured stunts and tricks I’d never seen in any other show. I particularly enjoyed the dual-level trapeze team, and the depth and richness added by the extensive use of projections. After the show it was off to bed.

Since we sort of skipped dinner, Sunday we hit up Raffles for breakfast.  Not original, but the line was shorter there than at the other options serving breakfast food. Sure, I know carb-loading has been debunked as a useful practice for us athletes-with-a-day-job, but that did not stop me from eating French toast (aka birthday cake for breakfast). Afterwards I lazed around for a few hours and then it was time to throw on the running duds.

Debbie looked just as good after the race. I was quite a bit more wilted!
Debbie looked just as good after the race. I was quite a bit more wilted!

Unlike last year, and unlike pretty much the rest of the year in Vegas, it was COLD.  I’m so glad I checked the weather before I packed!

Jeanne and me (before I "borrowed" the sweatshirt)
Jeanne and me (before I “borrowed” the sweatshirt)

Last year I wore a Sparkle Skirt and a singlet, with a long-sleeved run shirt for just part of the race. This year I wore full-length tights, a long-sleeved run shirt, and a running pullover.  I was still so cold at the starting line that I snagged a zip up hoodie from the fence at the starting line and wore it for the first two miles (after which I put it back on the fence as I passed by). The cold was exacerbated by gusts of chilled wind that made me wish I’d packed my polar fleece Run Happy beanie instead of my Berkeley Half Ambassador hat.

A little identity crisis, Corral 40/36? Or is that a pant size?
A little identity crisis, Corral 40/36? Or is that a pant size?

Since I started in corral 41–not the end of the corrals!–I waited in the corral for over an hour before starting. During that time the sun went down, and the temperature dropped noticeably.  Even though I’m prepared for the temperature to drop at a night race, I wasn’t expecting the cold. The switchback after the famous “Welcome to Las Vegas” sign meant that I got to watch at least the first 35 corrals run past on their way down The Strip. When we finally got to start, I ran the first mile with Jeanne and Debbie, and then mostly ran with some walk breaks for the next few. Around mile 3 it seemed clear to me that they were pushing for a faster time than I was, so I told them to go on and stop waiting for me (since my usual pace is “stop and pet the cute puppies” pace). I was still trying to push for more running time though, as it seemed to help keep me from freezing up again and my legs didn’t feel as “dead” as they often do mid-race.  I’m attributing that to the CW-X tights, since I’ve run cold races before and not had the same fresh legs experience.

#StripAtNight
#StripAtNight

It isn’t every course where you get to see a volcano explode.

Volcano to the left!
Volcano to the left!

Around mile 6 I realized I hadn’t taken any Energy Bits, and knew I’d be sad if I didn’t eat the serving in my belt. At the next water stop I stepped off the course to the sidewalk so I could set my cup down and get my Bits out.  As I was gulping down the bits, Lisa saw my flower and ran over. (Lisa and I belong to the same running club but live half a country apart from each other, so I only see her at big races. We last crossed paths at Nike DC.) Lisa, badass that she is, is one of the runners who ran the new Disney Avengers-themed races at Disneyland this weekend. Sunday morning she ran the Avengers half, then hopped a plane and landed in Vegas in time to do the Rock n Roll Half. Oh, and she did the Avengers 5k on Saturday.  Pretty amazing if you ask me. We passed the praying mantis at the container park, but I didn’t manage to get a shot of it shooting flames.

A Bug Lfe
A Bug’s Life

We finished out the race together, mostly walking but with run breaks (every time we saw a photographer, of course!). At the second-to-last chip timing mat we both sprinted to the finish line. I imagine I looked like a total dork, arms flailing to propel me forward without hitting anyone with the giant orange flower I was carrying.  I ran as hard as I could bust it out at that point and Lisa Ms. Two-Half-Marathons-Today beat me!

[adorable selfie forthcoming]

I finished in 3:12 (says my Bia), just in time for my iPhone to die. Thankfully Woot! had a special on the Urge rechargers earlier this year, so I had one waiting for me in my bag. (Why don’t any of the running magazines recommend these things?) So while Nike+ (which hasn’t sync-ed since they updated their website/app integration this spring, to my great annoyance) now thinks I ran 23 miles, at least my Bia collected the right data.

Orange Flower is getting ready to retire, but I think Orange Flower II will launch for my role in MS Run the US. Perhaps I’ll sell petal-naming rights to help raise the $10,000 I committed to bring to fund research for a cure.

Orange Flower and the glow-in-the-dark bling
Orange Flower and the glow-in-the-dark bling

Did YOU run the #StripAtNight?  What was your favorite part? Are you going to run with me next year??

Part of my goal with this blog is to help YOU lead your best life. To me, that includes finding out what makes your body work well, and how to keep yourself healthy and uninjured. This is the first in a series of posts on injury prevention.

Most yoga injuries are not caused by a sudden fall or snap. Instead, they are caused by hundreds or thousands of repetitions of movements or poses with poor alignment. Eventually, that leads to pain. The American Chronic Pain Association estimates that one in three Americans suffers from some kind of chronic pain.  My own experience, as well as reading up on the research, indicates that two very specific things within your control have an impact on whether you end up in pain: (1) daily and habitual posture, and (2) repetitive motions or activities. Calvin’s mom was onto something when she told him not to make those faces all the time.

Throughout the late 1980s and 1990s the media inundated every office with warnings about repetitive stress injury (RSI). Suddenly offices were awash with ergonomic gizmos, and consultants made a killing (as did some injured workers); carpal tunnel syndrome caused by constantly scanning thousands of coupons and groceries became a potential motive for murder on TV. Unfortunately, a large percentage of us spend most of our work hours seated, and encouraged to sit (not move).  Also unfortunately, the vast majority of us are going to work with less than ideal furniture, chair and desk combos, or other body-unfriendly equipment. I can’t really blame the employers, as it’s expensive to replace office furniture, and impossible to create a uniform, professional look when everyone “needs” a different chair. As a result, I think lots of people think about how to move (e.g. where to put the mouse so  your wrist doesn’t get smushed) but not many think about how to sit and how often to get up and take breaks.

Even though I teach yoga and recognize poor postural habits as the majority of my students’ woes, I have to admit I am just as guilty as they are of sins against posture: the laptop hunch, the computer lean, and the iPhone fold sneak into my office practices every day. During the months of September and October, a company called BackJoy sponsored the #PainFreePledge and I agreed to test their signature product, the SitSmart Posture Plus, to see if it could help me adopt better sitting habits at work. (I’m a little behind on this post, but I spent a bunch of time out of my office and I wanted to make sure I had used the SitSmart enough to give it a knowledgeable review.)

BackJoy launched the #PainFreePledge with the following suggested actions:

1.) Understand the cause of your back pain, don’t just treat the condition.
2.) Keep a pain journal.
3.) Use natural alternatives when it comes to treating/preventing back pain (no meds)!
4.) Avoid skinny jeans for the month (or too tight of clothes).
5.) Do a spine-strengthening stretch.
6.) Eat anti-inflammatory foods (nuts, seeds, fish).
7.) Try to avoid carrying a purse, heavy backpack or child in one arm.
8.) Be aware of your sitting posture/don’t cross your legs!
9.) Don’t sleep on your stomach.
10.) Move more!

Each of these little actions has the potential to make a big impact–I know, because I worked on #7 and #9, and both improved how I move and feel. For the #PainFreePledge I pledged to pay attention to how I sit, and specifically when I tend to cross my legs (#8). I didn’t really think about it much, but over time the default at my desk had become “sit on top of left foot, lurch forward over keyboard.”  Not ideal.  Please note that I’ve got a fantastically expensive office chair (one of those Herman Miller Aeron chairs).  It adjusts up and down, it adjusts the tilt of the backrest, it adjusts the tilt of the sitting surface. It’s not a bad chair at all but it IS very, very easy to take on a slouchy posture while sitting in it–especially if (like me) you have the tendency to cross one ankle over your leg or (worse!) sit on top of one foot. That might be a function of how my desk and chair interact, but it is NOT good for me.

The SitSmart is a foam and plastic gadget that goes on your chair. Unlike many better posture devices, this one does not go behind your back, but under your butt.  It is not a lumbar support, but more of a…butt rest. The SitSmart works by keeping your buttocks from rolling underneath you which, in turn, prevents your pelvis from tilting backwards (which leads to your low back reversing the natural curve–rolling out backwards instead of maintaining the neutral-posture curve into your body–and your upper back becoming more rounded).  The illustration below should help you visualize it.

Backjoy with and without

After about a month of sitting on the SitSmart, not only is it quite comfortable, but I feel “off” sitting in my chair without it. After two months of paying attention to my seated posture in a variety of settings, I believe it is helping me to maintain better body memory of my posture even when I am not sitting in my office chair.  I notice immediately when I slouch, or when my pelvis starts to tip backwards or I begin to slouch. (I spent a lot of time sitting in hotel conference chairs, which are clearly designed to be the least comfortable.  Or maybe the design is purely about stacking them, with no thought at all to comfort.) I didn’t expect to feel as much of a difference as I do.  I’m going to continue to use BackJoy’s SitSmart in my office.  Since I’m preparing to do some crazy running as part of the MS Run the US relay in 2015, I might just have to check out some of BackJoy’s other products, like the PostureWear Elite shirt and sports bra.

BackJoy’s #PainFreePledge is over, but it is never too late for you to develop more body-friendly habits.  Change your posture, change your life!

I have one red BackJoy to give away. (If you really, really want the yellow one I’ve been sitting on, I’ll let you have that one instead.)
a Rafflecopter giveaway

 

Follow the BackJoy page on facebook for tips and practices, and join in their sponsored twitter chats with #GiveBackJoy.

Resources:

American Chronic Pain Association

BackJoy on Facebook

The BackJoy Website and Store Locator

One of the benefits of being a Women’s Health magazine Action Hero is that from time to time I get assignments to test drive various products. I was excited to try Paula’s Choice Skin Perfecting 2% BHA Liquid; it was Don’t Go To The Makeup Counter Without Me!, Paula’s Choice founder Paula Begoun’s book, that first taught me about cosmetic ingredients and how to best allocate my makeup and skin care dollars. The book, now in the ninth edition, led Paula to create her own line of skincare products. As the Paula states on the website, “In 1995, at the request of thousands of my readers, I decided to use my years of research on skin-care ingredients to create my own skin-care line, Paula’s Choice. I use only proven ingredients that can truly make your skin look younger and radiant as well as reduce wrinkles, lessen or eliminate acne, and work perfectly for those with sensitive skin. All my products are 100% guaranteed.” 100% guaranteed?  Bring it!

Photo from www.PaulasChoice.com 4 oz. bottle, $26. Smaller size and sample also available.

The Skin Perfecting liquid—which is clinically tested to be non-irritating, has no added dye or fragrance, and is not tested on animals—seemed like it could be a great product for me. I’ll admit I was skeptical about the claims, as I am for every product I try. I come by this skepticism from years of disappointing skin care products. As a teenager the popular media (and particularly advertising aimed at women) gave me the false impression that some time when I was older, my skin would stop spewing oil like a well of Texas crude, and I wouldn’t have to worry about “aging skin” until I was, you know, OLD. So I dutifully tried every NEW! AND IMPROVED! product for oily skin, problem skin, combination skin, sensitive skin. As my 20s passed, I wondered if there was a way to get a pore transplant (because if that existed and I could put just half of my facial pores on my legs, I’d never have to buy body butter again). For those of you who haven’t yet lived through those decades, you can keep wishing for even just ONE day between zits and wrinkles—but it’s probably not coming. (Unless you were born with perfect skin, in which case I kinda hate you…but hey, I’m going to get carded until I’m at least 55.)

Since I started using the Clarisonic Mia and a rotating menu of cleansers and moisturizers (for various climates and seasons) I’ve narrowed my skin problems to: (1) the bumps under my eyes (hoping they won’t inflate and begin colonizing more territory, as they have with some of my relatives), and (2) my nose (which on bad days looks like I am part Dalmation, no matter what kind of anti-acne lotion and potion I slather on, so thank the gods for CC cream!). Paula’s Choice Skin Perfecting liquid makes three claims on the label, under the heading “what it does”: (1) Creates radiant, even-toned skin; (2) Reduces redness & builds collagen; and (3) Unclogs & diminishes enlarged pores.

I planned to spend at least a month using the product before I wrote this review (which I did), but after just a few days I checked in with the other Action Heroes to let them know this stuff is the bomb! In just a few days, my nose went from spotty to nearly clear (I decided to forego the before and after shots, because there are certain pictures I just don’t need to put on the internet!). The product is a very thin liquid, almost like water, that the bottle dispenses in drops. To use it, you clean and dry your skin, and then apply the liquid with a cotton ball. I’ve been applying it twice a day, or just once a day if my skin felt dry or I’d applied another product (like the Mario Badescu Drying Lotion or Anti-Acne Serum, which I use on blemishes). Women’s Health sent me a full-sized 4 oz. bottle. While I can’t tell exactly how full it is now–the bottle isn’t translucent–it still feels about 3/4 full (or more), and sounds nearly full when I shake it.  I estimate this bottle will last another 2-3 months at my current rate of usage.

Back to the product claims. Again, holy cow, no more nose spots! Given my skin’s youthful propensities, I was already pretty radiant and have always had mostly even-toned skin, so I can’t speak to the first claim (other than to say my skin is still quite even-toned). I did notice a reduction in redness, in that when any part of my face got irritated or broke out, the redness seemed to disappear more rapidly.

As for the “builds collagen” claim, this jury is out. I’m not sure how I would be able to observe this personally, so I don’t have an observation to share. While my search of PubMed turned up at least one article reviewing three studies of sodium salicylate and anti-aging benefits, it seems sodium salicylate is the sodium salt of salicylic acid (and therefore not identical to the compound in this product). (See PubMed citation below.) According to the Paula’s Choice website (which breaks out ingredients for each of their products): “It is also well documented that salicylic acid can improve skin thickness, barrier functions, and collagen production (Sources:Dermatology, 1999, volume 199, number 1, pages 50–53; and Toxicology and Applied Pharmacology, volume 175, issue 1, pages 76–82).”

While I can’t substantiate the collagen claim via my own limited research, I did find information that salicylic acid is a pore-declogger, in conformity with the “unclogs & diminishes pores” claim as well as my personal experience. Wikipedia cites three sources for the proposition that “Salicylic acid works as a keratolytic, comedolytic, and bacteriostatic agent, causing the cells of the epidermis to shed more readily, opening clogged pores and neutralizing bacteria within, preventing pores from clogging up again by constricting pore diameter, and allowing room for new cell growth.” (See citations below.)

My bottom line: if clogged pores or adult blackheads are one of your skincare concerns, Paula’s Choice Skin Perfecting liquid is worth a test-drive. (The website has a sample size available for less than $1 and right now there is a free shipping deal, so you might as well try a bunch of samples–my next move!–or at least go for the small bottle so you can use it for at least a week before making a decision. If you order a full-sized product, you can choose 5 samples for free.) Note that if you are allergic to aspirin, you should not use products with salicylic acid. If you use any products with salicylic acid, you should wear SPF as that ingredient can make your skin more sun-sensitive.

Have you tried Paula’s Choice? I just ordered the Skin Balancing Cleanser!  If you’re thinking about giving it a shot, click here (affiliate link) to check out the entire Paula’s Choice line: http://goo.gl/zxAip4 Order at least $15, and you will get $10 off!

 

PubMed citation: Merinville E1, Byrne AJ, Rawlings AV, Muggleton AJ, Laloeuf AC (September 2010). “Three clinical studies showing the anti-aging benefits of sodium salicylate in human skin.”J Cosmet Dermatol. 9(3):174-84. doi: 10.1111/j.1473-2165.2010.00506.x. http://www.ncbi.nlm.nih.gov/pubmed/20883290

Wikipedia citations: Madan RK, Levitt J (April 2014). “A review of toxicity from topical salicylic acid preparations”. J Am Acad Dermatol 70 (4): 788–92. doi:10.1016/j.jaad.2013.12.005. PMID 24472429;
“Salicylic Acid.” http://www.kaviskin.com/info/salicylicacid.html; and Bosund, I., I. Erichsen, and N. Molin. “The Bacteriostatic Action of Benzoic and Salicylic Acids.. VI. Influence of Amino Acids and Related Substances on the Growth Inhibition.” Physiologia Plantarum 13.4 (1960): 800-11. http://onlinelibrary.wiley.com/doi/10.1111/j.1399-3054.1960.tb08103.x/abstract

Come join me for my next two runs: Run 10 Feed 10 (Sunday, October 26 in San Francisco) and the Berkeley Half Marathon (Sunday, November 9)!

Run 10 Feed 10 San Francisco is one of the three races in the Run 10 Feed 10 series.  There are also a series of fun runs and the option to “run your own” as a virtual 10k. The series, presented by Women’s Health Magazine, raises funds to solve the world’s most solvable problem: childhood hunger. Children who come to school hungry have a hard time focusing and fall behind in school.  Some researchers are exploring the connection between childhood food insecurity and adult obesity–because how your nourish your body as a child affects your body’s systems as an adult. Kids can’t help themselves, but we can help kids; and the FEED Foundation’s partnerships with locally-rooted non-profit organizations stretch your dollars even more than you could.  Every registration automatically pays for 10 meals.  You can also fundraise or make a donation. (Both are optional, but every dollar counts.) You can donate to my fundraiser here (click): Run 10 Feed 10 Registration; and use promo code WHBAIN

If you’re not registered to run the Berkeley Half Marathon, why not? Go register! You can even save a few bucks using my ambassador code BHM2014ELIZABETH All of the details are at The Berkeley Half Marathon home page;  This year (the race’s second) the course will go through the UC Berkeley campus (or “the Cal campus,” for those of you who grew up around here). The course map is online, along with the elevation profile (two mini hills and then a nice flat piece). It’s a back-of-the-packer-friendly race, with four hours to finish (that a pace of over 18 minutes per mile–much more generous than the Disney runs). A portion of your entry fee supports the Berkeley Public Schools Fund, and if last year was any indication, it’s going to be a great run! Last year we had gorgeous weather, and seriously who doesn’t love a race that ends in a beer garden?  (Right, I know, I don’t drink beer.  But still, it’s the idea!)

If you ran the San Francisco Half as well, you have special bling waiting for you at the finish line:

Berkeley half medal

Would you like to run the Berkeley Half Marathon?  I’ve got ONE race entry.  The prize is ONE half marathon entry only (no travel, no lodging, no other promises). The winner will receive a code to register for the race for free!

a Rafflecopter giveaway

To some extent, fitness conventions meet your stereotypical expectations: lots of spandex, fit bodies, water bottles, and health food. Most people there are into fitness, even if they don’t embody the public’s perception of what a regular gym-go-er looks like, so they are pretty comfortable.  The people who usually look the most ill-at-ease are staffing booths inside the expo area. If the Las Vegas tech conventions are famous for beautiful, outgoing “booth bunnies” whose extroverted nature and interesting outfits draw you into their booths but don’t actually use the tech they are promoting, the LA fitness conventions have their analogue: introverted engineering geek types who create the software and tech devices fitness people use, but don’t understand. IDEA was no exception. Most of the tech-related booths had a semi-shy programmer guy who looked like he’d jump out of his skin if one more fit female approached.

Arya Farzin was not one of those guys. Mr. Farzin is fit and friendly, and was eager to show me the app he and his partner Joseph Phillips created, The Fitness Games.  He explained to me that you can use the app to create challenges, including a running challenge where you complete in real time.  It is immediately available in the App Store and on Google Play. After a quick demo, I immediately downloaded the free version and started to play with it. After IDEA, I was lucky enough to be selected to receive the expanded premium version for free in exchange for this review.  (I already knew I’d like it, so I applied to review it as soon as I saw the announcement.)  You can start with the free version, and then select the upgrades that you find most worthwhile, from individual workouts to packages.  A few features make this app unique and definitely worth owning.

Pre-made workouts, with instruction. From the home screen, you can choose a workout category (strength, full body, cardiovascular, or cross training). Then you choose a workout (there appear to be hundreds, but I did not actually count, and the app tells me there are really sixteen workouts, but over 250 exercises).  Each workout has a list of moves, and each move is broken down into multiple photos and includes a video.  For example, the “squat jack” move includes a photo of both phases of the move (the standing phase and the squat phase), much like you would find it printed in a magazine, but there is also a brief video showing a few repetitions of the move.  If you are new to working out, or want to learn some new exercises, this app is a great resource. If you are intermediate or more experienced, you can skip the tutorials but rely on the app for a balanced workout with a variety of movements.

Challenges! After you select a workout, you can chose to challenge yourself (just do the workout) or turn it into a little competition between you and a friend (or other nearby users, or even a worldwide challenge!). Starting a workout begins the timer, and challenges are based on time.  If you are a competitive person by nature, the challenge option is for you! If you don’t have friends who are using the app, go get some!

Community.  Can’t talk any of your friends into joining The Fitness Games? (Seriously, the Platinum version is like $2–way less expensive than a personal trainer, single class, or fitness DVD!) Head over to the app’s Facebook page and make some new friends! To make and keep a habit, you need positive reinforcement. Creating a healthy lifestyle can be really difficult if no one in your immediate social circle supports you. (Need a friend? I’m TrainWithBain.) You can upload gym selfies and videos, and post comments on your workouts.

Workout creation option. Have a specific goal in mind? Want to work on a specific body part only? Create your own workout! Select exercises, put them in order, and you’re on the way to creating your own custom challenge. I’m sure the app’s creators didn’t intend this, but it is a great resource for group ex instructors. Recently I subbed a class at my club called “BodyWorx,” which is a full-body multi-modality workout. I used the app’s “Create Own Workout” option to organize the exercises and design my class.  (Sneaky, no?)

Flexibility. You can do the pre-set workouts in any gym. Many of the exercises are bodyweight or can be done with free weights, others require a pull-up bar. Remember you can modify any workout with the “Create Own Workout” option.

I’ve got a few dozen fitness, workout, and running apps on my iPhone. This is the only app that combines instruction with social media and a competition.

Ready to Play??

http://www.tfgapp.com/ The Fitness Games website
Have you tried The Fitness Games? What is your favorite aspect?

Let’s talk about suicide.

More than 39,000 people die each year from suicide. That is more than twice the rate in this country of homicidal deaths. One million people, annually, make a suicide attempt in the U.S. We need to think of these losses as preventable, as we already approach deaths from accidents and illnesses where prevention, early detection, and employing effective interventions are lifesaving.

Lloyd I. Sederer, M.D., “Do Not Go Gentle Into That Good Night” on The Huffington Post (see link below).

Knowing what you can do to prevent suicide is like knowing how to perform CPR: you hope you never have to use that knowledge, but if you’re ever in a situation where you do, you’ll be thankful you can. People who commit suicide are just like you. They have jobs and families. They experience stress. They might even seem “perfectly normal” to almost everyone around them. Some have faced joblessness and homelessness. Others are wildly successful at their careers and own multiple houses. You might know someone who has tried to commit suicide (and maybe you don’t even know it). You have absolutely no way of knowing whether you, a family member, a co-worker, or a friend may become suicidal in the future.

September 10 is World Suicide Prevention Day, a collaboration of International Association for Suicide Prevention, the World Health Organization, and the World Federation for Mental Health. Consider this post a Public Service Announcement that YOU have the power to help prevent suicide.

I know several people who have contemplated or attempted suicide. In high school, one of my close friends was suspected of being suicidal, as was a mutual classmate of ours; both were taken to a mental health facility.  My friend was (and is) one of the smartest people I have ever met. She has a quick wit, easily learned anything she put her mind to learning from language to musical instruments, and was a prolific writer. People liked her and thought she was hilariously funny. My classmate–someone I didn’t know as well as I would have liked, mainly because she was so incredibly cool that she intimidated me–was gorgeous. She had beautiful wavy hair and the kind of looks that never needed  makeup to light up a room. Her sense of personal style was chic but not commercial; I admired her ability to create outfits and imagined she just rolled out of bed perfectly dressed. She was also very smart, artistic, and seemed to have a lot of friends. Another one of my high school classmates–funny, popular, involved in all sorts of extracurricular activities–exhibited some suicidal tendencies.  His family tried to help; while you might hesitate to call it suicide, he went rollerblading at night on a narrow dark street, wearing all black, with no ID.  These are just my high school friends; I know others too.

Please take five minutes out of your day to learn about suicide and what you can do to prevent suicide. Only have one minute? My friend Carlee is participating in the AFSP Out of the Darkness Walk in San Diego.  Today also happens to be her birthday, so if you have $5 please donate.  (If you don’t have $5, please consider skipping tomorrow’s trip to Starbucks?) From her campaign page you can also learn more about how you can participate in a walk yourself.

http://afsp.donordrive.com/index.cfm?fuseaction=donorDrive.participant&participantID=561734

The number one piece of advice I have found to prevent suicide is to REACH OUT. Anxiety and depression are very common among adolescents and young adults (but also exist in all other populations!) and can lead to suicidal thoughts. Many of the articles I’ve read today suggest that a sense of connectedness and community are important in preventing suicide.

If nothing else, keep this number handy: Suicide Prevention Lifeline 1-800-273-TALK (8255).

If you have reason to believe someone is in imminent danger of killing themselves, this is a life-threatening emergency. Call 911 or your local emergency number.

Other Resources:

The Crisis Text Line http://www.crisistextline.org/get-help-now/

Help A Friend In Need  https://fbcdn-dragon-a.akamaihd.net/hphotos-ak-prn1/t39.2178/851574_196126063918794_1130524222_n.pdf

A collaboration among Facebook, The Jed Foundation, and The Clinton Foundation.

American Foundation for Suicide Prevention http://www.afsp.org/

International Association for Suicide Prevention http://www.iasp.info/ @IASPinfo on twitter

Follow the links for World Suicide Prevention Day for quick reads on suicide prevention and more resources.

World Federation for Mental Health http://wfmh.com/

Among other resources, there is a downloadable guidebook called “Mental Illness and Suicide–A Family Guide to Facing & Reducing the Risks” available in English and Spanish.

Huffington Post: There are multiple articles posted today on this topic. Here is the link to the one I referenced above.

http://www.huffingtonpost.com/lloyd-i-sederer-md/world-suicide-prevention_b_5783596.html?ir=Healthy%20Living&utm_campaign=091014&utm_medium=email&utm_source=Alert-healthy-living&utm_content=Photo