The Miracle Worker.

I am a huge supporter of massage therapy. I see it not as a luxury, but a therapeutic mechanism to relieve tension, prevent injury, and alleviate the knots that seem to take up residence in my neck, shoulders and hips. In fact, I often name them after certain stresses in my life and wonder why they choose those particular places in my body to hold court. But I digress...

If you're of the mindset that massage is only for the indulgent spa-goers and a complete waste of money, allow me to change your mind.

My affinity for massage started years ago after somehow acquiring IT-band syndrome, a hugely common injury among runners. I was so fortunate to have a friend in the massage therapy business, and she worked tirelessly to make sure I wasn't crawling across the finish line of the Disney World Marathon. By the time I realized God didn't make my hips to run 26.2 miles, I was hooked. Not on the feeling, per se, but on the true healing powers of massage.

Several years, countless runs, and one relocation to Boston later, I find myself at the hands (literally) of The Boston Bodyworker, who helps to keep me put together, Humpty Dumpty-style. This team of highly-qualified clinical massage therapists don't mess around with fluffy robes, steam rooms, and Enya piping quietly into every room. They get down to business and dig into every nook and cranny you had no idea you had.

My therapist of choice is Eric (though I'm confident they're all fantastic) and I swear his hands have just a touch of magic in them. He sometimes even helps me name the aforementioned knots. Ever the consummate professional, he somehow makes me feel totally comfortable and calm as he tears me limb to limb. And he plays his own mix of fantastic music as he reminds me to breathe (yes, he has to remind me). At the end of my session, he asks me how I'm feeling, and though I typically can't muster a sentence at that point, I give him a reassuring head nod to let him know I'm alive and well. After a few minutes, I peel myself off the table and instantly feel longer, lighter and more limber. This feeling is carried with me for weeks afterward.

As I walk to the reception area, and down a glass of water, I exhale a satisfied sigh of relief as I hand over my health insurance card and receive a generous discount for services. Apparently the health insurance industry has caught on to my belief that massage is a therapeutic necessity to achieving great health.

I bet those folks name their knots too.

Check them out. http://www.bostonbodyworker.com/

They'll make you work better.

Keep Climbing,

ELD

eTunes

When I first started teaching spinning 100,000 years ago, before the dawn of time...okay, it's really been just ten-or-so years...instructors used tapes. Tapes. Remember those? In time, we slowly graduated to CD's, and with the advent of the iPod, instructors evolved with the changing technology.

Except me, of course. If you know me, you're well aware that I am somewhat hesitant to change. I am stuck in the days of the compact disc and have no intention of growing out of it. I love sitting in front of my computer and putting together the perfect compilation of music for my classes, and see no inherently good reason for transferring them on my personal iPod. Some songs are new, many are old, few are ones no one has ever heard of and almost none are techno or country.

These songs are in no particular order, and I'm certain that I'm leaving many out, but here is a list of my favorites sure to have you rocking out in the gym:

1. Rosalita (Bruce Springsteen)
2. Womanizer (Britney Spears)
3. Paint it Black (Rolling Stones)
4. Hate Me (Blue October)
5. Lovers in Japan (Coldplay)
6. Hot and Cold (Katy Perry)
7. Hung Up (Madonna)
8. Dream On (Aerosmith)
9. More than a Feeling (Boston)
10. Viva la Vida (Coldplay)
11. My Life Would Suck Without You (Kelly Clarkson. Yes, I'm serious. It's very jumpy)
12. You Can't Always Get What You Want (Rolling Stones)
13. Best Of You (Foo Fighters)
14. Rihannon (Fleetwood Mac)
15. Human (The Killers)
16. Kashmir (Led Zepplin)
17. Break on Through (The Doors)
18. Shadow of the Day (Linkin Park)
19. Piece of My Heart (Melissa Etheridge -- trust me, she does this justice)
20. So What (Pink)
21. Running Down a Dream (Tom Petty)
22. Mr. Brightside (The Killers)
23. Crazy (Alanis Morissette--she does a great version of Seal's tune)
24. Proud Mary (Tina Turner)
25. Single Ladies (Beyonce)

Visit your favorite music-buying source and let me know what you think.

Happy Downloading.

Keep Climbing,

ELD

P.S. Happy Birthday to a man who not only taught me how to walk, but showed me how to climb. Love you, Dad.

Q & A With The Climber

The Cold War


Dear Steady Climber,


I hate to exercise as it is, but I especially hate to do it during the winter. I can't get out of bed in the morning, and when I get home from work it's dark and cold and all I want to do is curl up on the couch and well, eat. What can I do to ensure I get a workout even during these cold months?





Sincerely,


Sub-Zero in the Northeast





Dear Sub-Zero,


With both the temperature and the economy dropping, it's no surprise that people have to fight the urge to huddle together in such times of despair. As you may have guessed, The Steady Climb is not a fan of making excuses, so here are a few tips to make sure you get your body warm in the face of cold:

1. Pack a Bag: If you're hitting the gym after work, pack a bag and go straight from work. You'll be less tempted to skip if your sneakers are staring you in the face.
2. Pick a Buddy: Make a date with a friend that you will meet at the gym, or in the park, really anywhere besides a bar. Set a time. If nothing else, the guilt of bailing on your friend will make you go.
3. Pretend it's Sunny: You're freezing. I get it. Just think about how warm you'll be once you get moving and sweating.
4. Prepare for the Morning: If you're making the grave effort to get to the gym before the crack of dawn, and the alarm clock bellows at a rather ambitious hour and you're wondering if you can possibly skip the gym just...this...once, remember this: You will never regret the hour (or so) of sleep you lost to give to your workout. You might be a little more sleepy that evening, but you will never, ever, ever kick yourself of making it to your workout.
5. Snow Storm? Pshhhaww: If the gym deems the weather fair enough to stay open, you need to be open to going.

I think we're getting warmer.

Keep Climbing,

ELD

You'd Better Sit Down For This.

Raise your hand if you sit at a desk all day. If extending the palm of your hand above your head is the most you move in an 8-10 hour period, I hereby pronounce you a Desk Jockey. Have no fear, here at The Steady Climb, we have a few things you can do to sneak in a little more exercise than raising your hand. Don't worry, your nosy co-workers will not be on to you:

1. Breathing: Take 10 deep, uninterrupted breaths. You'll be amazed as to what simply breathing will do for you. You remember how to do it, right? Inhallllleee....exhalllllee.
2. Shoulder Roller:Sit straight up, roll your shoulders back and down 4 times, then up and forward 4 times. As you do this, contract your abdominal muscles (yes, they're in there) and continue to inhale and exhale deeply
3. Press-Up: Keep sitting up straight with your shoulders back (tough, isn't it?) and press your hands next to your hips and into the chair. Straighten out your arms as you push up -you should feel a stretch in your shoulders and a bit of a sensation in your triceps (those little muscles at the back of the arm)
4. Knee-Ups: Sit with your knees bent and your feet on the floor. Try to lift both feet off the floor, while keeping the knees bent. If that doesn't work, start by lifting one foot off the floor, bringing it down, then lifting the other. This will help strengthen the quadriceps and lower abdomen
5. Flutter Kicks: Straighten out your legs, while seated. Alternate lifting each foot off the floor while keeping your legs straight (but not locked). This will help elevate the heart rate and strengthen the legs and abdomen
6. Shoulder Presses: Find something near you that weighs 3-10lbs (no, not your computer, or your Intern) -- while seated, place the object on the floor. Contract your abdomen as you pick the object up and raise it over your head as you sit upright. 10 times, each side.

And here's just a couple of tips for making your day at the office just a tad healthier.

1. Remove all junk from your desk/office: End the mindless munching. Just because you're on an endless conference call with Asia does not warrant a gorge fest on leftover fried won-ton
2. Email, schmemail: Do you really need to email your boss, whose office is down the hall, that your report will be on his desk first thing in the morning? Get up, walk, talk, walk back. Same with the gossip emails to your co-workers
3. Climb Every Mountain: Your office is on the 4th floor. Do you really need to take the elevator? If the answer is yes, try walking up to the 2nd floor and taking the elevator from there. Work up to taking the stairs wherever and whenever possible
4. Get Outta Here: Never, ever, ever eat a meal at your desk. Make it a rule to go somewhere, anywhere, but your desk to eat. This can only lead to senseless, careless eating. Pizza crust stuck in your keyboard is not easy to get out.
5. It's (enter name here) Birthday!!: A birthday/anniversary/promotion/going away celebration will miraculously be commemorated even if you don't eat that second or third piece of cake. I'm a huge fan of cake. One piece is cake, 2 or more is trouble. Remember, it's always someones birthday
6. The Reception Deception: Just because the receptionist has a giant candy jar on his/her desk, doesn't mean it's there for you. Pretend it's for the clients/customers only and keep your hands out of it

Keep in mind that while you're working in a confined space all day, you can still initiate healthy options and a few exercises. You'll be amazed at how much you can do just by doing a little at a time. Stay tuned, we'll be back with some more tips and exercises you can do while performing your daily professional duties. You're multi-taskers. You can take it.

You can put your hand down now.

Keep Climbing,

ELD

A Case of the Sundays.

When you think of Sunday morning, what comes to mind? Sleeping in? Pancakes? Reading the newspaper? Brunch? Mimosas? An excuse to be unproductive? For most people, the last thing that comes to mind is 'get up, go to the gym'.

My Sunday morning spin class is not filled with 'most people'.

You're likely thinking I'm talking about a hardcore group of professional cyclists who love to get together and talk about the latest advancements in spandex technology. Hardly. This group is filled with athletes, non-athletes, reformed couch-potatoes, students, doctors, retirees -- of all ages, shapes, sizes and ability levels. They amaze me as they grow, push, learn and catapult themselves from a sedentary lump to a passionate spinner.

I have had the pleasure of spending each Sunday morning for the last 4 years with a group of people who don't see snow as a reason to stay under the covers. Who balks at the idea that a hangover couldn't be cured by working up a good sweat. Who understands that a workout is the time to get better for yourself, your families, your friends. Who comes willing and eager to push to limits deemed unimaginable. Who ironically, inspires me, when I'm supposed to be the one doing the inspiring.

I think the most important concept this group embraces is that they didn't have to be specimen of human perfection to become a spinner. Just a pair of shorts, a commitment to becoming a stronger being, and maybe an alarm clock.

Thanks Sunday spinners.

Keep Climbing,
ELD

Excuses, Excuses

It's 4:30pm. Your eyes are drawing to a close just as your inbox dings with a new email. Subject line: 'Happy Hour, 5:30 today, be there!' A vicious stare-down with your gym bag ensues and the internal tug-of-war leaves you unable to focus on the simplest of tasks needed to complete your day.

You think of every possible reason why Happy Hour is the clear winner, and guilt is really the only thing remotely making the workout have any kind of chance in this grueling race. I use 'reason' loosely, because in reality, when it comes down to it, when we choose not to exercise, we choose to 'excuse'.

Here are some other reasons, er, excuses, I've heard over the years. Think about how often you use any one or more of these on a daily basis (my common responses in italics, beware the brevity):

1. "I'm SO tired. No really. You don't understand. SO tired. Right, because no one, ever, has ever known what it's like to not have gotten a blissful, solid 8 hours. You're the ONLY one.
2. "I'm SO stressed. Just had a killer meeting with my boss, and I really need a cocktail." I probably will sound preachy when I tell you that exercising helps regulate stress far better than any guy named Jim Beam ever will.
3. "I don't like the smell of the gym or the sweat people leave on the machines." Do you like the smell of a hospital or the sweat that pours from your brow from the most basic activities?
4. "I don't like the instructor". Find another one. They probably don't think that highly of you either.
5. "But I worked out yesterday!" Congratulations! Find another body part and work out again.
6. "But allllllll of my friends are going to happy hour!" If all of your friends were going to jump off a bridge..........
7. "I'm scared of not knowing what to do". Gyms tend not to bite. If that doesn't quell your fears, make an appointment for a consultation with a trainer and come to them willing to work.
8. "I drank too much last night" And just think of the amount of alcohol calories just dying to be burnt off.
9. "I'm not a worker-outer" Blank stare.

This one is my favorite excuse of all time. Taken from an actual conversation, with an actual client. I can't write my response to it, probably because I was rendered speechless:

(client)"I had a baby, and it has been just impossible to lose this weight no matter what I do"

(me)"I know how difficult it can be to lose baby weight. How old is your baby now?"

(client) Fourteen.

Keep Climbing,

ELD

In Love with Lu

I'm trying desperately, and failing miserably, at controlling my obsession with Lululemon (sound it out...'loo -- loo -- lemon') Athletica. Many of you have not heard of such a phenomenon, but I tell you, this sassy, comfortable and easy-on-the-eyes line of workout and lifestyle apparel is certainly one to fall in love with.


Yes, Lululemon may not be the most budget-friendly of lines, and in these harsh economic times, I realize that costly items should be heavily weighed, but trust me, this is worth the investment. Their clothing line extends far beyond sweat pants and fleeces and general workout apparel -- not only can you work up a sweat, but you can look rather adorable while doing it. I've even been known to dine out in a pair of their pants. Guys, I'm not leaving you out of the equation either. Lululemon has a fantastic array of men's clothing and outerwear.

Check them out and fall hopelessly in love: www.lululemon.com -- this is one addiction you can actually feel good about.

Keep Climbing,
ELD

PS: Special thanks to those who have helped feed my obsession via Gift Cards.

Sense and Simplicity.

One of the many benefits of not being a car owner in Boston, besides not having to deal with downright nightmarish parking issues, is that I get to plan my walking route through the Boston Common Mall. It's far from the likes of a typical shopping mall, rather it's an outdoor promenade of sorts in the middle of one of the most historic streets in ol' Beantown (I also happen to live in this street, not that I'm biased). The breathtaking lights that are strung upon the trees that line the 'mall' make the Northeast winters not only bearable, but downright pretty. Yeah, I said it.

My favorite part about said mall, besides the lights, is everything I get to see happening from Arlington to Hereford (the streets are lined alphabetically; you do the math). More specifically, I love seeing kids pouncing around in the snow, frolicking and tossing snowballs and being totally carefree. Then there's the dogs. Ah, the dogs. I love how they somehow walk their owners. I love how they run through the snow chasing the most basic things: bags, dirt, their tails.

I know you're waiting...with baited breath, I'm sure, for how this remotely relates to fitness.

Here's what I was thinking this morning as I simultaneously watched a dog wrestle with an empty bag of potato chips and saw a 4-year old nearly take out his little brother with a snowball: it doesn't take a lot of thinking to exercise.

Now, we're not dogs and we're certainly not children, but think about it; if we aren't concentrating on how much we hate exercise, or how we're just too damn busy, or how much we'd rather just sit and have a cocktail, and instead consider it just an advanced form of simple movement, wouldn't it be easier to get it done?

There's no emotion attached to exercise. Our heart, arteries, muscles and fat don't actually hate us if we do or don't miss a workout. They just respond to it, one way or another...by clogging or not clogging, by shrinking or not shrinking, by growing or not growing. Our bodies are machines. What processes the emotions is the brain. Look at children -- they run and play and fall and jump until they're all sorts of tired, and while I realize their energy level seems boundless compared to ours, it is that simple, unabashed want and need to just move that is so admirable.

So the next time you're sitting in your office, on your couch, in your car, or in a meeting and your debating whether or not to exercise, think about a child you know. What is their response when you tell them it's time to "go outside and play"? Do you get a fight? Do they even think twice about lacing up their sneakers and jetting out the door?

Take the thinking out of it. You think enough.

Keep Climbing,
ELD

So ya inhaled a little too much holiday cheer?

Feeling the bloat of the holidays? Did you vow to do everything in moderation only to find yourself feasting on stuffed shells, guzzling Manhattans, and gorging on every ounce of confectionery bliss you could get your hands on?


If your version of the holidays lasted from Thanksgiving to New Year's and now you're staring down that pair of jeans that...just...won't...zip, fear not. Let's do some Damage Control, shall we?


First of all, don't swear off every morsel of refined carbohydrates in an attempt to punish yourself for bodily assault with a deadly weapon. Research shows that the more we deprive, the more we'll binge later. It's a totally inconsistent, unhealthy system that turns your body into a totally inconsistent, unhealthy system. I know you've heard it a million times, but there really is something to the whole 'everything in moderation' theory. Think about it, if you have, maybe, just the one helping of Stornelli's Sweet and Sassy Apple Pie instead of 3, you'd be saving approximately 600-700 calories of buttery goodness. And since you're still actually eating the pie, you won't feel like you missed out on anything.



Secondly, when you're done scarfing down the ration of sweet deliciousness, move. My sister Carrie* and I have made it a holiday tradition to do the dishes after dinner. Not only does it burn calories, but we instantly earn Favorite Daughter Status. Huge points there. Then we bundle up and take a 45-minute walk. We often put Fluffy on the leash and bring him with us (further elevating the Favorite Daughter Status), and during the dog-sniffing-God-knows-what-pauses, I incorporate squats, lunges, calf raises and running in place. After Carrie gets over the embarrassing display of public exercising, she joins me. We return to the warm house, full and satisfied, and no longer feeling like our arteries have crystallized into sugar.



Thirdly, release yourself of shame and stop feeling guilty. Where will it get you? Likely running back to the refrigerator for leftovers, thus continuing the spiral. Instead, make a date with yourself and the gym/exercise video/pavement. Promise yourself that you'll move just a little faster than you normally do for 30-60 minutes. It doesn't matter what kind of movement you're doing, it just matters that you are doing something you enjoy for a solid period of time, most days of the week. I know you hate it. Trouble is, the size of your backside, not to mention the numbers on the blood pressure cuff, depend on it.



Lastly, for the weeks following the holidays, don't weigh yourself and don't berate yourself. Ease yourself off your sugar high by incorporating a few more fruits and veggies in your day. Do a little research and find a meal, or if you hate cooking, a snack, or if you hate assembling, a ready-made deal at your local Wegman's/Trader Joe's/Shaw's. Make it healthy and make it your new favorite.



I'm not necessarily advocating a lifestyle overhaul, I'm just reminding you that just because you spent the majority of your holidays sniffing around the food table rather than training for a marathon does not mean that you can't get back on track and move on with your numerous resolutions.



No more You VS. Your Jeans ....



Get Moving.

Keep Climbing,

ELD



*Carrie is her real name. She will, heretofore, also be referred to as "Bug"

Top 10: Before Your First Spin Class

Thinking of taking a leap and joining that spinning class you've seen 1,000 times but never tried? It only looks intimidating...seriously. Anyone can do it. Just this morning I had a lovely woman in her mid-60's who hadn't seen the likes of a gym since the Clinton Administration. She pushed and plodded her way through the entire hour-long class and finished beautifully. Point: anyone can do it. No, really...

Here are a few things to remember before your first Spin class:

1. Get there early. Preferably 15 minutes prior to class so the instructor can properly set you up on the bike. If you walk in as the class is starting, expect annoyed glares.

2. Wear comfortable clothes. Yes, I once watched a certain unknowing male attempt jean shorts. Bad visual. Can't even fathom how it must have felt.

3. If you sit next to the guy who just did the Tour De France, don't expect to pedal at his pace. That'll take a few more classes. Just do what you can.

4. Keep your focus. Hardest part about spinning. We're a society who is constantly distracted. It's easy to stare at yourself and think about the 1,000 other things going on in your life, but remember that this is YOUR time, YOUR workout, YOUR efforts. You can go back to saving the world in less than an hour.

5. Nope, your butt won't get bigger the more resistance you have on the bike. In fact, it just might get smaller.

6. No one really cares how you look. They're just like you. They're staring at themselves.

7. If you're bored, add resistance. The only thing you should be thinking about is how hard you're working.

8. If after a few classes, you decide that you in fact, love the workout, for the love of God -- and your feet/knees/low back -- invest in a good pair of spinning shoes.

9. Thank yourself. And if you reallyyyy liked it, thank your instructor :-)

10. Be proud of yourself that you made it to the gym. Now let that go and wrap your head around the 45-minutes or an hour of really hard work you have in front of you, and do it.

Keep Climing,

ELD

The Climber.

Allow me to introduce myself. I have been an avid spinner, runner, trainer and professional gym rat for nearly ten years. I started my career in the fitness industry at an age where the majority of my peers were hanging upside down doing keg stands and other seemingly age-appropriate beer-guzzling activities. And while I likely missed out on much of the proverbial 'college experience', I feel fortunate to have realized my passion for fitness and health at such an early and impressionable age.

I suppose I wanted to take this knowledge and experience and impart it, or impose it, (depending on how you look at it) on the world. I've done the schooling, the spinning, the certifications, the marathons, the recovering from the marathons, the injuries, the 6am workouts...and now, the blogging.

On this blog, you'll find a slew of ideas on how to be healthier in all facets of life...how to keep climbing, if you will; reviews on vital things like where to get the best workout attire; recipes for health-conscious meals; and tips for staying fit, getting fit, or just not getting fat.

The impetus for this blog, in case you're wondering, involved a few notable events, the most recent being a slight nudge (okay, it was more like a push) from my dear friend and fellow blogger, Andg. This lady rarely minces her words, and she was certain when she said, "dammit Duggan, don't think about it, just do it".

Loud and clear. Stay tuned.

Keep Climbing,
ELD