Coming Clean

One woman’s honest quest to clean up her unhealthy life for herself and her family.

Recently in Mind-Body Connection Category

Not-So-Fresh Start

By Courtney Opdahl (@clewisopdahl) / April 3, 2013

Several titles came to mind as I thought about composing this post: “Oops!” “(Mis)treats” or “Pure Humiliation by Way of Cookie Dough” came to mind. And I thought about it these past few days post-incident as I reviewed pages for our June issue, all about discovery.

On my road to better health, I’ve discovered a lot about myself: I can’t tolerate gluten (it makes be bloated, tired, gassy and sends my stomach into somersaults) and dairy (similar effect as what I get with gluten — my poor GI tract! — and I’ve noticed my skin will break out within a day or two of eating dairy [read more on the link to acne and dairy here]). I don’t dig long-distance running, although a good long walk is lovely, especially with the right company. I love lifting weights. And I won’t be deprived if I skip sugar. Really. It’s not the end of the world.

Sometimes, still, I don’t think before I eat. I’ve been practicing some aspects of mindful eating for a while, and really got on board after my visit to Kripalu, but I still face temptations. I fondly remember the yummy homemade meals Grandma made for Sunday dinners, or the Chinese takeout we’d get as a special treat on Fridays. Some of those choices I’ve been able to alter to healthier options, but some I’ve had to let go of altogether.

But not cookies. Which brings me back to my headline quandary for this post. I wanted April to be, as this issue’s cover states, a Fresh Start. I love a new month, new week, new day for all the possibilities it brings. And now it’s really starting to feel like spring here in Minnesota, so I’ve revved up for another detox (or recalibration, as cover subject and nutritionist Darya Pino Rose, PhD, calls it), which I’ve been fond of doing each spring and fall.

Even though I eat fairly cleanly and simply now, I still have a soft spot for certain indulgences. Making cookies reminds me of my youth, of a time when my younger brother and I would hover over a big silver bowl as Mom turned a wooden spoon filled with flour and eggs and sugar. We’d pour in the chocolate chips, then the butterscotch chips, and before we’d set each mound on the baking tray, we’d “test” out the batch to see if it was acceptable. (It always was, but better take a little bit more to double-check.)

I don’t recall ever getting sick, although I wasn’t as tuned in to my GI tract as an 8-year-old.

So when we passed the prepackaged cookie dough at the store on Saturday, I thought it’d be a great idea to make cookies for Kyle’s Grandma Vi. She’s in her 90s, and loves sweets, so it seemed like an Easter gift she’d enjoy. And I’d only have one cookie, or maybe just a piece of the dough — just like I used to do as a kid, when all felt relatively normal.

I sampled the dough on Saturday night, then fell asleep without issue.

But at 7:30 a.m. on Sunday, I woke up from some strange dreams and rushed to the bathroom to vomit. I won’t say much more about the violent reaction I endured, but it lasted all day and into Monday. It was a sad, gross 36 hours. I missed all of our Easter celebrations, and even had to miss my friend’s birthday party.

While my body took a physical beating, I raged against my own willpower. Why did I eat the cookie dough? Why?! You fool — an April Fool! Shame, shame!
(Note the message on the package below, which I circled. This clearly needed to be in larger font for me.)

Really, I didn’t even want to tell you all. I thought long and hard about it as I recovered. I was embarrassed: Here I am, now down 58 pounds (yes!), armed with all the tools and resources of Experience Life, trained in a new mindset of love for the body I have now and going forward — a love that fuels my choices for nourishing, wholesome food.

But I’m still human. It’s in our nature to want to eat the high-calorie foods that will help us survive, lest a predator chase us from camp and we’d roam the wildness for days without food. (Our instincts are the same, even though food, and “food-like items” or food imposters, are abundant in modern times.) I have a good 30 years of bad habits and confusing messages about health under my belt. There’s still a part of me that hopes for the magic weight-loss pill to appear. I’m a sucker for ease. And I’m sweet on the past, when making and eating cookies didn’t create days of pain and regret.

I’m armed with knowledge now, yes, but sometimes it can be scary. (They spray my food with what?! Genetically modified salmon?! That’s how they make chicken nuggets?! Eeew!) The more I’ve discovered, the more I find myself shopping only in the produce section or finding good farmers at the market to get my meat and eggs. (I wonder if I would’ve become so sick from homemade cookie dough, made with eggs and dairy from farmers I trust, instead of the Big Brand, prepacked preserved mix?)

In some ways I’ve become a better shopper, but in other people’s minds, I may just be picky. But I’m OK with that. We’re not talking about purchasing a clock radio, people: This is the food that fuels my body, which I need to run optimally so I can work and play as I’d like. I’m cool with being picky if it helps me avoid the dramatic scene I faced recently. It’s a terrible event that will haunt me next time I see prepackaged cookie dough — and one that will serve as a reminder to eat well and live well for life.

If you’ve fallen off-track with a healthy-eating plan, don’t despair! And don’t wait to reclaim your health. Take a walk, drink lots of water and eat lots o’ greens. Find more great tips in this post, “What to Do After Eating Badly,” from the folks at Mind Body Green.

Seeking Happiness

By Courtney Opdahl (@clewisopdahl) / March 1, 2013

When I was a little girl and was asked what I wanted to be when I grew up, I usually answered “happy.” I wasn’t completely sure how I’d accomplish that, but I knew that if I achieved that feeling as my general state of mind, then most likely, my life would be fulfilling. Of course, at a young age, I wasn’t thinking that deeply; rather, I figured I’d most likely look like a woman from a chewing-gum ad, laughing and goofing around and inline skating at the beach with my group of friends.

Over the years, it’s become apparent that I have to seek out happiness — it’s a practice and a choice. Sure, one can live to day to day and perhaps feel like everything’s satisfactory, or maybe even great (the definition of “happiness” is different for everyone). But for me to feel real joy, I have to actually try: pepper in an activity that I love, watch a movie that makes me laugh, or sit and share a good story with Kyle (versus the usual check-in chats that are common for busy partners).

To aid in my quest for happiness, I jump to the Life Wisdom/Quality of Life section in the magazine and online. Between the articles, expert advice and meditations, it’s like free therapy. (I’m also loving Pinterest for keeping my favorite quotes all in one place. You can find my favorites from Experience Life, as well as other quotes that have inspired me here.)

But I’m also on the hunt for other publications and bloggers who post about finding the authentic joie de vivre. Today, I came across a slideshow on the Huffington Post Healthy Living page all about the pursuit of this idillyic mentality, and it included a great quote from our columnist Brian Johnson, founder of en*theos:

“If we want happiness, I think we should follow classic Greek wisdom and live with areté. The word directly translates as ‘excellence’ or ‘virtue,’ but has a deeper meaning — something closer to ‘expressing the highest version of ourselves.’ When we’re showing up fully moment to moment, there’s no room for regret/anxiety/disillusionment, just a whole lot of happiness. Here’s to getting our areté on!” —Brian Johnson

Brian’s PhilosophersNotes explore and digest key concepts from the best of the so-called self-help books (ideas on optimizing your life), and we’ve excerpted those for you in our regular Big Ideas series. That’s right: an excerpt of an excerpt, so it’s accessible to even the busiest of us!

Any time, any day is a good point at which to consider how to be happier, but I’ve found it particularly helpful to my sanity as I continue to lose weight. If you are going through a big life change, surround yourself with positive quotes, books, podcasts and people to give you a boost when or if you start to feel doubts or dread in the process. You’ll be that much closer to your happiest life!

Get actionable tips in “5 Ways to Practice Happiness” from our archives.

Random Acts of Kindness

By Courtney Opdahl (@clewisopdahl) / December 10, 2012

One of my favorite lessons from a seminar with Maryanne O’Brien of Live Dynamite was to keep a gratitude log. You can do this in a journal, on cards or Post-its that you keep in plain sight, in a mental record, or with various online sites and social media, such as GratitudeLog.com.

Generally, I note my appreciation in a mental checklist, but when I see or experience kindness from a stranger, I like to write it down and share it with Kyle. (Positive emotions are good for marriages: According to studies by psychologist John Gottman, PhD, for every one negative expression, there needs to be five positive ones — whether that’s a kind smile or a compliment — for the relationship to flourish. I figure sharing my feel-good observations helps build that ratio in our favor.)

Recently, I had such an experience at my local Whole Foods Market. I was picking up a few groceries after my evening workout, somewhat in a daze from the intensity of the routine I had just completed, when another shopper gave me a friendly hello while picking out lemons. After he left, he continue making his way around the store waving, smiling and chatting up other shoppers.

Since I have a long-standing history with cynicism, I questioned his intentions. Perhaps he was trying to score a date. He must have an angle, right? But as he moved through the aisles saying hello, I could see he was genuinely a friendly guy — or at least, choosing to be positive in this moment in time.

At checkout, an announcement was made about a blue Subaru in the parking lot. Thinking it was mine, I spoke up and was approached by a woman who said she brushed the side of my car with hers and wanted to exchange insurance information. Outside, we realized she did not, in fact, hit my car and the car in question was now gone. Still, the fact that the woman came back inside to track down the owner warmed my heart. She could’ve easily drove away, but made the choice to do the right thing.

Yesterday in Minnesota, we received our first big snowfall — a beautiful sight and delightful playground for children of all ages, but a challenge for travel. The kindness that pours out during inclement weather is touching: the neighbors shoveling each others’ sidewalks, pushing stuck cars, even giving rides to those without all-wheel drive.

If you see random acts of kindness, I’d love to hear about it in the comments section below. And consider keeping a gratitude journal for the week with me (I’ll be posting my notes every evening this week). At the end of the week, re-read your positive messages and take note of how you feel. It’s a simple practice and only takes a few minutes, and it might turn into a routine you’ll keep. Even better, one that could evolve from observation into action.

The Pizza Incident

By Courtney Opdahl (@clewisopdahl) / November 20, 2012

When I first started working out with trainer Shane, back in the fall of 2010, I was working on major adjustments to my diet. I had completed Dr. Mark Hyman’s UltraSimple Detox Diet and discovered that I had intolerances to dairy and gluten, so I had been avoiding both — 99 percent of the time. As convincing as GI trouble can be for not eating certain foods, sometimes the mind feels too powerful. And that autumn, the pull to the pizza place was too strong.

Here’s how our training session started that fall day:

Shane: Here’s your routine. You’ll need the TRX, a 25-pound kettlebell, the rowing machine, and two 15-pound dumbbells for this circuit.

Me: Great! Let’s get started. How are you?

Shane: Good. You? How was the pizza last night?

Me: [flustered, mid row] Whaaat? What pizza?

Shane: The one you bought at Papa Murphy’s last night? I was in my car in the parking lot, about to run into the Radio Shack next door.

Me: [totally busted! lie!] Oh, the pizza. That wasn’t for me…

Shane: Sure. OK.

Me: All right! It was for me and Kyle. I only had a piece or two. Maybe four. OK, four pieces. And two for lunch today. So I ate half of an extra-large pizza.

Shane: Better row faster and harder then.

I rarely get embarrassed — heck, I’m sharing everything from weight gain and loss to excess clutter to fertility issues on this blog. But when it comes to my food, what I eat or don’t eat, I can take great offense. Whether good or bad, my food choices have come to define me: when I eat something unhealthy, I feel physically and emotionally awful. I know I’m not staying true to my intention to get well, and I’m slowing my progress to losing weight.

So while Shane has been working to help me get my physical self in shape, I’ve been working with life coach Lauren Zander of The Handel Group since August 2011 to get my mind in shape. The Handel Group’s model is one of truth, and as I’ve confessed in previous posts, I lie to myself a lot.

One such lie happened this weekend.

Over a glass of wine with my husband, we decided to order a pizza. After my hour-and-a-half Boot Camp Games workout that morning, I spent the afternoon running errands and eating very little, so my judgement was clouded by hunger. Pizza sounded easy, and perhaps I was a bit nostalgic for my pre-food-intolerances lifestyle. I told myself it would be fine to eat it this once, knowing full well that I was being a jerk to myself and would most definitely suffer the consequences of an upset stomach and damaged personal integrity.

This recent pizza incident had been building, however. Each night, I send my “Promises Journal” to Lauren, but hadn’t sent a report since Tuesday. What’s a Promises Journal, you ask? Well, it’s kind of like a food journal, only with the perimeters I set. At the beginning of the week, I decide what I will and won’t eat, when and what exercise I’ll complete, and how much TV time I’ll allow. (As you may recall from an earlier post, I watch a lot of TV, often at the expense of exercise, reading a good book, or other leisure and social activities.)

My Weekly Promises usually look like this:

Food: no gluten, no dairy, no sugar save for allowance. Allowances: 3 bites of dessert, 2 glasses wine, 1 vodka + club soda cocktail, 2 oz. dark chocolate.
Exercise: 3 Boot Camp classes on T/Th/Sat; 1 Pilates class on Wednesday; 1 walk/run with Chloe for 30-minutes or more on Sunday.
TV time: max is 10 hours for the week.

At night, I’ll send off a report to Lauren that looks something like this:

November 8
Food:
10: 1 hard boiled egg, 1 small apple, 1 cup coffee with 2 tsp. coconut milk, 2 cups water
12:30: Southwest Chicken lettuce wrap with no cheese from Life Café, 1 cup side romaine salad with sunflower seeds and dried cranberries, 1 tsp. vinaigrette; Synergy grape chia kombucha
5:30: pre-workout snack of 2 hard-boiled eggs; 2 cups water
8:30: 1 small acorn squash roasted and served with 2 tsp. evoo and sea salt; 4 oz. grilled chicken breast with tomato slices, sea salt, pepper; 1 can La Croix grapefruit
10: 1 tsp. organic peanut butter, 2 cups water

Exercise:
45-minute Boot Camp class

TV time:
2 hours in evening

If I don’t keep a food promise, then I’ll have to skip dessert the following week. If I don’t keep an exercise promise, then I’ll add an extra workout. For TV, I’ll skip a day when I go over my limits. The goal in making these consequences is to find something I really don’t want to do. Love sleeping in on the weekends? Set the alarm and go for an early morning walk. Maybe movie night on Fridays is your treat? Forgo your plans in favor of a new activity. Hate sharing your slips in your diet? Confess on a blog/Facebook/to a coworker!

Some of Lauren’s clients have used financial consequences, say giving your brother $20, and others set a consequence that’s actually beneficial to them, even if they’d rather do something else, such as skipping movie night to visit with a relative. It’s not punishment, per se, but you may dislike it if you’d rather be at the theater or home watching movies as part of your usual routine. The bonus is that you get to deepen connections with family. You can save the new Bond movie as a reward when you’ve kept all your promises to yourself.

Now, the language tends to throw people when I say that I’ve “promised to not eat dessert this week,” but when I explain what I mean, heads start nodding. The theory makes sense: When I’m busy and trying to accomplish a lot, the first to-dos that I take off my list are anything that’s for myself. A workout, a healthy home-cooked meal, meditation, a walk in the park, a hot bath — they don’t seem like priorities in my busy day. Instead, I figure I need to clean my house before company arrives and ordering take-out so I can complete said cleaning while someone else is cooking gives me more time. A hot bath? Showers are faster. And meditation or a walk in the park? Maybe some other day.

But those “some other days” add up, and a week, a month goes by without any “me time.” Eventually I’m worn out and spiraling downward. I’ve kept promises to my family and friends, to my co-workers, but lost sight of what’s important to keeping me healthy and happy. Making and keeping those promises to myself first provides me with a structure to meet my goals. And sending them to Lauren keeps me accountable.

The pizza incident happened because I wasn’t keeping my promises top of mind, because I wasn’t staying true to my goals. I slacked off on sending my reports to Lauren, and used that as an excuse to stray from my planned meals. (The Handel Group would say that it was my “brat” voice taking over.) Right now, I’m still tempted by certain foods, so it’s helped me to keep a food journal and report to someone who will call me out and keep me aligned with my goals.

And, yes, food journaling can be tedious, but knowing that I have to write down that cookie or slice of pizza makes me think twice about my choice. In the end, it makes me a more conscious, mindful eater. So whatever I choose or don’t choose to eat, I’m present and thoughtful in my decision. And the next time pizza is an option, I’m willing to select differently.

Row and Weep

By Courtney Opdahl (@clewisopdahl) / October 31, 2012

You know those workouts that are so challenging you feel like crying? And maybe you do start weeping, either because you are relieved or proud or exhausted? That was my workout last night.

I’ve been working with trainer Shane for two years now, one-on-one since the fall of 2010 and in a group setting with Boot Camp since October 2011. Throughout all those fun/difficult/sometimes grueling workouts, I’ve kept a smile on my face. I would visualize myself in top form, completing each circuit with ease and super strength. And, over time, my visions have come closer to reality. But last night, I just couldn’t keep the happy, fit Courtney in my mind’s eye.

And it was all because of the rowing machine.

For an office worker like myself, the rowing machine is a great tool, and one of the few Shane incorporates into our workouts (he focuses on multijoint/compound exercises that recruit several muscles, usually in the form of body-weight exercises, kettlebell swings, and free weights).

Rowing in proper form requires one to pull their shoulders back, but it also utilizes the legs: rowers use more than 20 different muscles with each stroke, including the hamstrings, pecs, lats, traps and glutes. It burns tons of calories, more than any other cardio-style workout, according to rowing expert Frederick Hagerman, PhD, emeritus professor of physiology at Ohio University. For those wanting sprinting-style interval training that’ll be nice on your joints, rowing fits the bill.

Occasionally, Shane will forget his watch so he’s without a timer (on purpose?), so he’ll keep track with one exercise. In the past, this responsibility has fallen on one station where a person has to run five flights of stairs or around the block away from their teammates, while the other group members complete the exercise at their station of the circuit, be it burpees or renegade rows. But with the row machine, I must face my poor group members as I struggle to make it to 500 meters.

The pressure was so intense last night that I had to step outside both to cool off and hold back the tears. Why is this so terribly difficult? I could breathe just fine, but the longer strokes I took (thereby increasing how quickly I’d get to 500 meters), the more I felt the swelling of emotions build up in my chest. When I ruled out vomit, I knew the tears were coming.

By the third and last circuit, I was spent: on the other stations, my vertical jumps were tiny hops, my burpees sad and slow. We had switched places with another group member each round, and this last go had me at the rowing machine for my final exercise. I pushed and pulled, but as soon as Shane yelled “halfway!” panic set in.

Everyone is counting on you, Courtney. You have to finish this, and do it quickly! People are waiting! Hear them struggling with their station? The longer it takes you, the more they struggle! Hurry!

And then the negative self-talk started:

If you were stronger or taller or more athletic, this would be easier. You should be fitter and thinner by now. You should be at your goal weight. If you didn’t have this extra fat on you, you’d be a champion rower! You need to work harder and lose more weight. This group is fit, they shouldn’t have to wait for you anymore. Pull as hard as you might, you’re just not fast enough.

The nasty voice, the one that tries to defeat me. She bullies me into complacency, into indifference. She attempts to prevent change. She’s quite wretched.

But she comes from a place of fear, because the voice in my head that sees me improving and watches me step outside my comfort zone knows my expectations will also change. The fitter I get, the more I’ll want to work out. The healthier I am, the more energy I’ll have to do the activities I’ve been wanting to try all these years. I’ll feel more confident and may start socializing more. What if I attention and admiration I don’t know how to respond to, like from the guy who called me a supermodel this weekend? Will I accept the compliment graciously and move on, or will I get stuck in my head? What if I make new friends only to be hurt later?

I do my best to quiet the voice, but she still lurks in the dark corner of my mind, waiting for moments of weakness to speak up, like last night on the rowing machine.

But then, something better happens: my teammates cheer me on. Trainer Shane says “Nice work!” And cooler still, he tells me my time improved each round, with my personal best at 2:11. The fastest group member, Joe, rowed 500 meters at 1:40, and gee whiz, that doesn’t feel too far off. As the tears trickle down and my face starts contorting, the cheerleader voice in my head says, “Hooray! Look around you. Your teammates are proud! This was a challenging workout for everyone, but we made it through together.”

And the nasty voice? She sulks off as her powers grow faint.

For more on the scientific research behind emotionally charged workouts, see “Laugh, Cry, Lift” here.

September Summary

By Courtney Opdahl (@clewisopdahl) / September 30, 2012

In July, I had a thought to post my monthly health reports on the last day of said month, a kind of wins and challenges list. It was item No. 3 of my goals: using monthly check-ins to review what worked and what didn’t.

I haven’t yet shared, so here’s what I’ve learned in July, August and September:

What’s working right now:

Workouts: Boot Camp three times a week — bonus points for the fourth day! — and Pilates once a week. Last week I had a make-up class, so I attended Pilates two days in a row. And we used an ab wheel during our Boot Camp circuit on Thursday, so my abs were sore all weekend. As if I had been in a boxing ring and taken several hits to the stomach. In a good way, of course. I haven’t made it to yoga or dance classes, so I’m shelving those goals for now.
Healthy Eating: Nightly emails to life coach Lauren have kept my focus on mostly yummy, good-for-me foods, but some sweet treats at my birthday celebration and skimpy meals during the week has my diet a bit imbalanced. This past week, I worked to eliminate coffee in preparation to follow Dr. Mark Hyman’s UltraSimple plan with two of my coworkers starting tomorrow. I’m hoping it’ll help me get back to scheduled, healthy meals.
Relationships: The vacation to Colorado a few weeks back was great for Kyle and me to break our usual routine and have quality time to relax and talk. No rushing, no “checking in” between errands, work and appointments. Just time to take in the beauty of nature and dream about the future. And with my birthday on the 12th, I was touched by sweet messages from friends and family. My mom and I visited with my younger cousins and aunt and uncle today, and had dinner with my grandparents. It was nice to connect and gain some wisdom from the three generations.

What’s not working:

Stress: I’m still seeking the perfect harmony for work and life, but I’ve come to realize that much of my work will seep into my life because my job is all about living better. Brainstorming story ideas on the weekends or updating my blog in the evenings is bound to happen — and that’s OK. If I’m skipping leisure time or workouts in favor of working later (as I’ve done before), then I need to reassess and reschedule projects. I have to remind myself that working out can only help me be a better, more productive employee, as we share in this month’s issue of the magazine (see “Work Out, Work Better”). Right now, I can use daily meditation and journaling to manage stress, even if I’m only checking in for five minutes a day. I’ve also been missing my weekly acupuncture sessions, so I’ll add those back in for October.
Overly ambitious scheduling: I have three calendars, one for work, one for projects and one for all other appointments and events pertaining to my life (this one also includes some work meetings). The latter calendar features an “ideal day” calendar, where I:

Rise early to practice yoga and meditate every morning before walking the dog;
Arrive to work before morning meetings to blog;
Break at lunch for spinning or yoga or a walk;
End the daytime hours with a strength-training workout before heading home to…
Make a healthy meal, watch a little TV and…
Read a book and take a bath, before…
Going to bed “early,” which would be 10 pm for me.

I’ll expand more on this above ideal day in another post, but so far, I’ve only been able to complete item 4. Sad. This month I’m going to take active steps to get closer to this vision, but it’s worth reviewing the barriers, perceived or not, in me reaching this dream. More to come on this subject.

While travel was great during the summer and September, it was also a bit dizzying. That’s one of my favorite things about fall: a bit slower pace and time to reflect. I can make some adjustments to my goals and figure out what I’m willing to do — and what I actually can do. Students go back to school, and the rest of us, students of life, can obtain a new education, skill or practice.

Tell me about a goal you’ve had to rework — and how you finally made it happen — in the comments section below, or find me on Twitter: @clewisopdahl.

Becoming a Sports Fan

By Courtney Opdahl (@clewisopdahl) / September 11, 2012

Autumn Sundays in my house growing up were filled with the sounds of John Madden, cheering crowds and whistles blowing. My dad is an unusually quiet fan — I don’t remember him yelling at the TV — and multiple upsets by his team generally meant he’d throw up his hands and head outside to rake leaves.

I “watched” the game with him, in the sense that I’d lay on the couch, cheer occasionally, then inevitably drift off to sleep for an afternoon nap. We rarely talked about the plays, so I wasn’t completely sure of the calls until I saw my dad’s reaction (which was typically subdued). I learned more about football over the years, watching with dad, listening to the commentary, or through an education from friends and boyfriends. The rules of baseball seemed to make more sense to me, but again, if I were a player on the field, I’d no doubt make a bad move because I wasn’t sure if I should run or stay on the base.

Why am I confessing my sports illiteracy? Just so we’re clear where I’m coming from: I may work at a health and fitness magazine, but I don’t consider myself an athlete. I didn’t really consider myself “active” until recently. And healthy? Come on! I lived off boxed meals and frozen foods and Chinese takeout up until three years ago.

On Saturdays during Boot Camp, we play games in the park. Sometimes trainer Shane changes up the rules, but we usually mimic football with either a tennis ball, or, more recently, a standard football. Since my recollection of the rules of football are a bit foggy, I’ve had to do some homework and study up with Kyle. I also planned a one-on-one training session with Shane where we could practice T-cone sprints, cuts, and running drills.

Yet, there seemed to be a question lurking in my mind: If I watched sporting events regularly, would the amazing athleticism encourage me to train harder? If I felt some connection to the game, would it inspire me to compete? Really, would becoming a sports fan make me want to be an athlete?

We’re just wrapping up a story on the life lessons behind sports, and I felt myself nodding my head as I read the piece. Playing a sport offers so many important messages outside the game itself — I remember having a lot of confidence during the brief stint I played volleyball in high school. I always wonder what would have happened if I stayed with volleyball: Would I have become a star player? Would I have taken better care of my body over the years?

When you’re training for a specific goal or event, or always need to in the best health to compete, it would make sense that you’d need to eat right, stay fit, and get enough sleep. (Oddly, it never occurred to me that being in my best health still mattered even if my job was sitting in front of a computer instead of running around on a field. Sure, one’s level of fitness can be significantly less when sitting at a desk — it’s the illness that accompanies poor health that’ll get ya.)

So I’m testing this theory this fall, and seeing if watching sports subconsciously pushes me harder in my workouts. What do you think? Does watching athletes perform at their best motivate you during your workouts?

Me and my ticket to the Colorado Rockies game in Denver. The guy watching me in the background seems to know I’m not a sports buff.

Back in the Saddle

By Courtney Opdahl (@clewisopdahl) / September 10, 2012

The last time I rode a horse was in fifth or sixth grade. We’d go horseback riding near our cabin in Hayward, Wis., and I always enjoyed it — usually because my brother got the gassy horse, and, being the child I was, would suggest the horse’s flatulence was somehow my brother’s fault. Ah, kids.

Horses are such beautiful creatures, and I’ve since learned their important role in therapy and rehabilitation (see We Can Ride for a great program in the Twin Cities). When I watched Temple Grandin with Claire Danes, I was further amazed and moved. Yes, horses are awesome. And the horse-human connection cooler still.

Kyle and I had talked about horseback riding on past vacations, but frankly, I felt a little uncomfortable at my old weight. I knew the horse could handle it, but I worried about my own control. Would I be comfortable? What if the horse decided to run — could I hang on?

I still had some concern about the horse taking off, as one did on my mom when she was in seventh grade. (She fell off and broke her ankle, but didn’t fear a repeat accident as she mounted a horse again to take her kids riding.) With all things there are risks, but I’m a pretty trusting person, particularly with animals.

We arrived at Sombrero Ranch in Estes Park, Colo., and met our guide Becky. She was a no-nonsense woman in a large white cowboy hat and designer sunglasses. As I mounted my horse, she reminded me to be firm with him and hold tight to the reins in one hand. “He’s a kicker, so you’ll be at the back of the line,” she told me.

My horse was aptly named Cheech, as he was a bit slow to keep up with the group and stopped several times to munch on grass. He also seemed a bit distracted. Once we climbed a trail to heights of 8,000 feet, I heard some rustling in the woods behind us — and Cheech heard it, too.

Off in the distance was a huge wild turkey, bopping his head and waddling around. He was far enough away, but the sight of him startled Cheech and he started to break from the group. I did my best to stay calm, as I had read animals can sense your fear, and gave him a calming “Whoa, boy!” with a few pets on his mane. He jumped a bit and pulled away from the group, ready to run, but I shortened the reins as Becky instructed and directed him back in line. She trotted over to help him (and me) relax.

What did I learn from Cheech? Stay calm, don’t get distracted by non-threats, and keep in line with your path.

Me and Cheech the horse, pre–Turkey incident.

Reaching New Peaks

By Courtney Opdahl (@clewisopdahl) / September 9, 2012

Most of the hiking I do in the Twin Cities is on trails and fairly flat ground in local parks. On our trip to Colorado, we planned to be active every day, and Sunday’s plan included driving and hiking. And hiking here means elevations of 5,400 feet. (Our next stop is Estes Park, where elevations are 7,500 feet.) Quite a difference from St. Paul’s 702-feet elevation.

We started along Flagstaff Road and began the slow climb up the mountains in our rental SUV. We stopped at Panorama Point to see the city of Boulder below us, drove on to Realization Point, then all the way around to Eldorado Canyon State Park. As our car climbed the hills, we noticed smoke coming out of the exhaust pipe once we had stopped (we turned off the air conditioning and didn’t have issues after that) — even the car couldn’t handle the ascent. We were feeling good, but I could definitely tell the elevations were affecting me: even walking at a normal pace was feeling a bit tiring.

Panorama Point, overlooking Boulder.

And the sun! So bright! I felt a bit like a vampire emerging from her gray cubicle cave hissing at all the natural light. I get outside for a bit at lunchtime, and then again at the end of the day, but so much sun all day was a new sensation. Even on weekends, I’m generally running around between errands and events, or cleaning the house, and sadly have only had a handful of days each warm season where I’m outside all day. (Note to self: schedule daily nature breaks.)

Once we got to Walker Ranch, we were worried we might have gotten lost, although there are few wrong turns one can take. Our goal was to drive to Eldorado Canyon State Park and hike, but we clearly had taken the longer route. When I opened up the map on my smartphone and we saw how far we were from our destination, both Kyle and I became frustrated. There was obviously a shorter, easier way, yet we chose the longer, winding road.

Suddenly, the topography shifted and on our right, we saw an a open, glassy lake surrounded by mountains. We stopped at the picnic area of Gross Reservoir to better appreciate the landscape. It was beautiful, and a vista we wouldn’t have witnessed had we taken the direct path to the state park.

Enjoying the quiet at Gross Reservoir.

That’s the fun of vacations. Plan all you want, but it’s often the moments of unexpected that turn out to be the most memorable. We tend to get frenzied and so caught up in the destination that we forget to breath and appreciate the sights along the way. Maybe for you that means a work or home project, maybe a stage of life like pregnancy or nearing retirement, or maybe it’s weight loss like me.

I can’t even count how many times I’ve thought, once I get back to 125–130 pounds, life will be better. Or when busy times challenge me and I start thinking, I just have to make it through the holidays. I hear that “once this” thinking and it drives me mad — the end point becomes the obsession and I forget to celebrate the milestones along the way. When I gained weight freshman year of college and later lost those 36 pounds, and rather quickly, I didn’t take notice of how I was improving during the process. I’d pack my meals, eat a rather bland diet (this was during the end of the low-fat craze), do my 30-minute workout, and repeat the following day. I felt like I was navigating my way through a fog, only I wasn’t conscious enough to notice my environment was even clouded, and the clearing I was seeking wouldn’t come until the scale read 125.

Focus is one thing, but hyper-focus can be trouble. The markers of achievement, improved strength, overcoming barriers and the lessons along the way are tools for future challenges. I missed both the milestones and education the first time I gained and lost weight, thinking I’d only need to remember the rules if the weight came back. And it did, but the teachings didn’t. I hadn’t retained any healthy lessons for life.

Back on the road to Eldorado Canyon State Park, we were taking our time — and a lot of pictures. Every new photo I snapped looked similar to the one before it, except in each I could almost hear us saying “wow.” The scenery was so inspiring, we wanted to capture each mile along the way.

As much as this day and the longer-road-taken paralleled weight loss for me, maybe it’s the general message of the vacation itself that I’d always be wise to remember: slow down, look around, experience adventure, honor accomplishments, and appreciate the beauty of a life well lived.

The end of the road (for today): catching my breath on a hiking trail among the towering sandstone cliffs at Eldorado Canyon State Park.

Core Work

By Courtney Opdahl (@clewisopdahl) / September 5, 2012

Right around the time I hit my heaviest weight, I started having horrible back issues. If I stood too long, if I wasn’t sitting up straight at my desk, I’d feel this deep ache in my lower back. I’d rotate my hips forward and the pressure in my lower back would grow intense, as if someone was slowly adding iron plates one at a time until I’d break down crying from the pain.

There were a few different interpretations by my care team: I had, after all, gained weight, so perhaps my body was still adjusting to carrying the lbs. According to my acupuncturist, Chinese medicine would say that my back issues were related to my reproductive issues and my kidney energy. One of my chiropractors, who is also a functional-medicine specialist, was considering the implications of adrenal fatigue and weakness in my lower back. And my other chiropractor used a MyoVision scan of my back to show me further proof of said weakness. (More on my experiences with chiropractic care later.)

The workouts I have been doing haven’t specifically focused on the core. I don’t go into the gym thinking I’m going to work my abs. But my plan is fat loss. I’m not targeting areas — I’m working on the big picture. If you’ve been following Survival of the Fittest by my coworker, Jen Sinkler, you’d know she doesn’t put much stock in working one muscle, but rather, encourages people to include multijoint exercises into their workouts. (Multijoint exercises, sometimes called compound exercises, require more than one muscle and more than one joint to do the work. It’s faster, and gets your heart pumping. For examples, see “The Best Exercises You’re Not Doing” in the May 2010 issue.) As in many weight-lifting movements, engaging the core is important for proper form.

Yet, I was thinking my back could use more concentrated attention, if only a few times a week. Back issues run in the family, too, so if genes were going to play a part, I felt like I needed to do everything I could to lessen the pain now and start reversing it. My aunt has successfully used yoga to help her back pain, so I added a class when I could. Our gym also has a Pilates studio, and chiropractor #2 said both yoga and Pilates could provide a lot of relief.

A few years ago, I took a gyrotonic class for a story I was writing. The instructor had me try strengthening exercises on the studio’s expansion system, and the added guidance and resistance from the machine really challenged my body. Afterward, I felt taller, and immediately had less tension in my neck and shoulders. With Life Time’s Pilates classes on reformers, I was hoping for similar results, as well as a good workout.

Kneeling on the reformer during my spring 2012 Pilates classes.

If you’re new to Pilates at Life Time Fitness, you start with one-on-one classes with a certified instructor (generally, from the schools of Peak Pilates or Stott Pilates). Once your sessions are complete, you can move on to group classes, with five or six other students. Classes run about 50 minutes.

When I started my sessions in March, I didn’t quite know what to expect. I had been doing T.E.A.M. Boot Camp three times a week since October, so I figured Pilates would be a slow, relaxing workout. I assumed I had plenty of strength built up from Boot Camp, and the Pilates classes would be a cakewalk. Of course, that was before I was introduced to the Power Circle. Or the hundred. Or anything with the short or long box (the lead image on the Life Power Pilates site is how the long box is used).

Like any new action, my muscles were a bit confused. Some of the exercises were familiar, like planks, only now I was extending the carriage (the black platform that glides in the frame of the reformer) with my feet and taxing new muscles. Pictured below, my instructor, Kimberly, corrects my form to keep my back flat.

Some of the same sentiments I have for yoga translate to Pilates: the fluidity of movements, the connection to breath, the focus on coordination. When I’m pushing myself in Boot Camp, I’m often so worried about making it through the workout that I forget to check in with my body and be deliberate with my movements, to tighten my core, and to time my breathing. (Inevitably, I feel fatigued much quicker when I’m inattentive.) I’m reminded of those important factors each week in Pilates, and that consciousness transfers to my other workouts.

One of the best parts of all this consideration for my core: my back issues are fewer and farther between. Combined with losing weight, chiropractic care, yoga and Pilates, I’m feeling my stronger and have had fewer incidences of back pain. And feeling better has encouraged me to keep with it, so in another six months, that aching pain will be a distant memory.

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