Adventure Travel and an Apology💕

I am a terrible blog buddy! 😞 I am so sorry that I have not been paying attention to all your amazing and wonderful posts. I do have a feeble, but credible defense.

My adult children are both between jobs and done with college. Which means that when they call me up and say “mom, do you want to climb/paddle board/go on a hike/see a movie…” I say “YES!” You see, I know that this is a rare opportunity for me. Next summer, they will be working, and/or in graduate school, in other states. I am milking this for all I can while they are nearby! 😉

The hubby and I have also been traveling quite a bit too. We recently went on an OARS trip for our anniversary in July. I have mentioned the OARS company when I wrote about adventure traveling. They organize and partner with local groups to set up adventures all over the world. This time we headed up to Bear Camp, at Chilko Lake in Northern Canada. This beautiful and remote property is owned and operated by Brian and Ashley, a married couple that hosts adventures all over the world! You can find out more about them at Iroamtheworld.com.

Granville Island, Vancouver

The first part of this adventure required us to drive up to Vancouver, BC. Having lived most of our lives in Seattle, we have been to Vancouver many times. But this was the first time we have ever stayed at Granville Island. What a treat!!! We were sad that we only had one night there.

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The island has running paths, ferry rides, paddle boarding… So many activities and in the heart of this amazing skyline.

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Check out these silos! The art work is vibrant and impressive.

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I found this building to be so unique.

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This pirate ship cruises around the island to the delight of many squealing kids!

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The local street market reminded me of Pike Place in Seattle. It is full of fresh foods, unique gifts and specialty foods. I took way to many pictures, but will spare you!

 

Getting to Bear Camp

Did I mention that this is remote?😳 We boarded a small plane in Vancouver, and flew to Williams Lake. The plane held 18 passengers, with the pilots that makes 20 people total.

 

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Once at Williams Lake, we then pilled into a van and drove for another 4 hours to the camp. Many of us cited this bus ride as the low point of the trip. Still worth it to get there! But, a long dusty ride!

Arrival Time!

The main lodge, where we have our meals and meet for our activities, had our tent assignments and morning coffee drink orders! Yes, this is glamping!!

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This is tent #8, our home for the next 5 days 😊 as seen from the lake.

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And, inside the tent…a king bed with lamps, heated blanket and beautiful wooden furniture.

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Some of you may be wondering about the facilities. Well, check out this gorgeous shower (one of three available for the guests). Each is hand crafted with the stones from the lake.

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And check out our view from the deck! The water is clear, clean (no filtration needed) and COLD 😬. Canadian mountain water, all the way!

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The Activities

We only had three full days and wanted to spend as much time on the water as possible. We decided to brave the class I and class II rapids in the inflatable Kayaks on the first day.

It was actually raining a bit for most of the day. But we were supplied with full wet suits and were never cold!

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I was not good at this! And did find myself in a tree (or two!) but it was a blast!

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The second day we decided to attack one of the hardest hikes we have ever been on!

This is Mount Tuillan, it is 12 miles round trip, so that is 6 miles with 3000 ft gain, and back again!

 

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Finally, the views were starting to pay off about half way up!

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And then the top!

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We are smiling here, but actually suffering. So sore and the mosquitoes were the worst part!! 😫

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The biting bugs were so bad in fact, that we jumped on some paddle boards to get out onto the lake once we returned from this hike. Our theory was that there would be no bugs out there!

Look how clear this water is!!

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We really enjoyed the calm water, and the peaceful, relaxing time on the lake. Unfortunately, Dennis still managed to get a large bite while in the middle of the lake!

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After killing my upper body kayaking in the trees, and my lower body hiking the mountiain, I wanted something fun and simple for the last day. Fishing!! 🎣

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We landed 8 fish between the three of us! We released them, but it was so fun watching the trout hit the lures. The water was that clear!

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The one activity that we did not do was horse back riding, but this is also available on this trip.

Now for something important, the food!

Of course we have to talk about the food! One of the hallmarks of an OARS trip is that they provide all the meals. And, they don’t skimp on that!

Our first dinner was served right on butcher paper, down the center of the table! I love this idea, and plan to steal it😊

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Another dinner!

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Desserts were delicious too! 🍫

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Dennis loved this vegan fudge.

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And, eggs Benedict anyone? Don’t you always make that when you go camping💕

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All great things must come to an end, and it was time to make our long, long way back to civilization. Fortunately, we were spared the four hour bus ride this time! We took a float plane back to Vancouver. This was my first time on an amphibian aircraft and I was so excited!

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This time it was a family of 4 and us! 7 whole people on this flight, counting the all important pilot😊

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Gorgeous views!

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And back to Vancouver

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From here is was just a simple 4 hour drive back to Seattle (thank you border control 😬)

 

This was our second OARS trip and we enjoyed it just as much as our first, a decade ago!

When is the next one you ask? In 5 days!!!! Yep, our entire family -including a boyfriend and grandparents, are heading to Moab to raft a segment of the Colorado!

Thank you for hanging in there with me this summer!💕

 

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A Guest Spot on “Loving the fifty something” blog!😊

HI Everyone!

First, let me apologize for being behind on your awesome blog posts! I am back now and hope to catch up, but I have to admit that I have been chronically behind for months now! 😳 And, we have three trips scheduled for August! I really hope to read your awesome words soon!

While I was traveling, Sam, from Loving the fifty something, published a guest post featuring me. She was kind enough to include me in her “amazing over 50’s” series! If you have not met Sam yet, she is a amazing over 50 herself! She surfs and mountain bikes and has a fabulous attitude about aging! Check out her blog and connect with an outstanding person!!

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Thank you Sam 🙏!

You can see her write up, (and then follow her blog!) 👇🏻

https://lovingthefiftysomething.com/2018/07/26/amazing-over-50s-guest-post-5/

 

 

A Yoga Retreat 🧘🏻‍♀️, and I am the Caterer👩🏻‍🍳 😬

That’s a scary thought huh?! You might be wondering how this happened, I know I was!

Last January we went Mexico to attend a yoga retreat. I did a few posts on that trip. This was the same location as the previous yoga retreat, which we loved! Our yoga instructor, Lisa Shifler for both of those retreats, recently moved to Twisp, WA, 4 hours east of our home in Redmond. She told us that she was building a “yoga Shalla” on her property and would be holding retreats this summer.

We were all sitting at breakfast, talking about her plans when she said she was looking for someone to do the cooking for two weekends in June, during the women’s only yoga retreats. I blurted out “I will do it!” And she said “great!” 😳

What was I thinking!! After my head stopped spinning, I realized that this would be a great challenge and experience for me. And, with the first one in the books, I can honestly say it was a blast!

I had never been to Twisp before, which is located in the Methow Valley. I have heard great things about the area so I was excited to see the area. It is as advertised!

This is the Methow River, and it is so relaxing and I love the sounds of the water flowing along.

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I drank a lot of coffee sitting next to this beautiful scenery💕

And all the blooms were out. 🌼🌸🌹It is sunny on this side of the mountains, as they get less rain than the Seattle side.

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Lisa’s yoga Shalla was so cute and inviting!

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Lisa decorated with articles from her two trips to India

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And, bought Mexican blankets, a nod to our other retreats .

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But I had a job to do! I made two desserts, both gluten free, dairy free as one of the ladies has Celiacs. Friday night we had a chocolate cake with bruleed bananas. Saturday’s dessert was this angle food cake with triple berry sauce and ice cream (for the dairy folks). Some of you may remember these from instagram, as I have been recipe testing for the last few weeks.

Then I had two brunches to prepare, both had gluten free options as well.

Our first morning we had crustless quiche, one with cream cheese and one without. There was also fruit salad, mango-orange Greek yogurt, gluten free granola, breakfast potatoes (not shown), cranberry & pistachio biscotti and sourdough bread that I had made a few days earlier.

Sunday’s brunch also included the yogurt and granola option, along with a French toast bake, gluten free pancakes and bacon.

Lisa also made some gluten free steel cut oatmeal both days and I never got to taste it! Hopefully I will next time😊.

I am happy and proud to report that no one got sick!! That was my biggest fear, and we all were pleasantly full for the weekend.

The weekend wasn’t all about yoga, we had some creative time. We painted inspirational rocks from the river. I have a couple weeks to think about the next design and am hoping to come up with a better idea for my second rock!

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We also went into the town of Winthrop to do some shopping. I had never been there before, and found it to be a cute town. I have travel blogged about Leavenworth, a nearby town that has a Bavarian theme. Winthrop is fashioned after an old western town.

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This dude was in front of the Putt Putt Golf Course.

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Like most tourist towns, there were plenty of ice cream and coffee shops. I love the mottos and sayings of these two in particular!

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The weekend was a success! The 8 of us had a great time shopping, eating and stretching!

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The Yogis, relaxing and shopping

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Lisa, (left) is our instructor and Teena (right) also teaches in the Seattle area.

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And I am now thinking about what to prepare for the last week in June, when I will head back for the next, and final, retreat. Any suggestions??

 

A to Z Challenge: V is for VO2

Have you heard of VO2? This is one of those fitness terms that seems to be popping up all the time. So, I thought we should define it and I needed a “V” topic!😊

This is the volume of oxygen consumed when you exercise.

It is often expressed as VO2 max. This is a measurement of the maximum oxygen an athlete can use during intense exercise. It is basically a measurement of aerobic endurance, and the athletes’ overall cardiovascular fitness.❤️

This is not just for elite athletes. If you have had a stress test at the doctors office, you may have had this assessment.

How it is measured

The athlete, or patient, performs an exercise, usually riding a stationary bike, or running on a treadmill. The oxygen content is measured in the volume of air that is inhaled and exhaled. Remember, CO2 is exhaled and therefore contains oxygen molecules.

1449223426084-1wr8ssbdskbs1-630-80The test is 10 to 15 minutes and the athlete is required to raise the speed and intensity of the exercise until the point of muscle fatigue. The test must be performed in a lab with the measurement taken with the correct equipment, your Garmin reading is not accurate. Garmin, and other heart monitors can only track your heart rate, and then use your weight, gender, age and height to calculate your VO2, which is off by a large factor!

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The VO2 max is the point where aerobic metabolism stops and anaerobic metabolism begins, muscle fatigue follows quickly. Have you ever had a cramp when swimming or running? It hurts!😩 that is the point we are talking about.

 

Can it be altered?

While there is a strong genetic component, your VO2 max can be increased through proper training. Age, gender and altititude can also affect your VO2 consumption.

To give you an idea of what we are talking about, the averge sedentary person has a VO2 max of 35 ml/kg/min and elite endurance athletes are around 70 ml/kg/min.

Remember Lance Armstrong? At his peak, his VO2 Max was 85 ml/kg/min. He was able to manipulate his VO2 by increasing the number of red blood cells (which bind and carry oxygen). He took EPO, erythropoietin, which stimulates the formation of red blood cells. This was especially helpful when cycling in the mountains were there is less oxygen at high altitudes.

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Of course, he also tested positive for other substances as well, and won the Tour de France seven times before having his titles and medals stripped. Cycling is notorious for blood doping with EPO, and most riders complain that they cannot compete with the athletes who use performance enhancing drugs.

I hope this helps you the next time you see this in your health and fitness reading, which I am sure you are doing regularly!😇

References:

https://www.verywellfit.com/what-is-vo2-max-3120097

https://runnersconnect.net/is-vo2-max-worth-spending-for/

https://www.youtube.com/watch?v=fn3Yr-LS_l0

https://www.sport-fitness-advisor.com/vo2max.html

https://www.washingtonpost.com/national/health-science/lance-armstrong-case-prompts-question-why-is-there-so-much-doping-in-cycling/2013/01/18/32cd089a-5e61-11e2-a389-ee565c81c565_story.html?noredirect=on&utm_term=.913c54117162

 

A to Z Challenge: U is for UV Exposure

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This is a topic that has impacted my life in a couple ways. First, I am a natural redhead, meaning I have the freckles and white skin that often accompany that trait. As a kid I would burn instantly, but growing up in the Pacific Northwest it wasn’t too much of an issue. The sun was only strong enough in the summer, and that is really only 2 months out of the year.

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This is the UV index for Redmond, Washington today. ☁️

 

It wasn’t until much later in life, while studying comparative vertebrate anatomy, that I learned that my cells produce phaeomelanin, the least effective of the two forms of melanin. My melanocytes, (the cells in our skin that produce melanin) do not make the brown pigment that allows others to tan more easily. If you are a burner like me, then you also produce phaeomelanin, which are the yellow and red pigments. We are the freckled population!

I apply sunscreen everyday, yes everyday! My skin type is extremely sensitive to UV and we are constantly exposed, even on overcast days. I am concerned about all the effects of aging, not just melanoma.

Fast forward 40 years of so, and I now have a second home in Tucson, Arizona. This is a climate where the sun shines constantly! I have to be careful, but not as much as I thought I would have to be. Interestingly, as many of you know, things change as we age. I still have lots of freckles, but I don’t burn as quickly as once did. uv10

The UV index for the same date, in Tucson, Arizona. My environment has definetly changed ☀️

 

I thought it might be a good idea, with summer approaching, to take a look at our skin health. It is the largest organ of the body, after all!

Why do we tan in the first place, biologically?

UV light damages DNA. Melanin pigment is produced in an effort of the cell to aborsorb the UV wavelength, thereby protecting the DNA. The more UV exposure the darker the melanin pigment becomes in the outer layer of our skin. The lower layers will begin melanogenesis, a process to produces the melanocyte cells, which are full of melanin. Those cells move upward toward the surface of the skin, as you slough cells continuously. Once the UV stimulus is removed, melanogenesis slows and the dark cells are sloughed off. 600b0f283f4abfb1396fe84b6de96c05

If I get a “base tan” will I be better protected?

No. And that is going to bother some people. Regardless of what the tanning bed industry tells you, all UV light is damaging. The proof is the color of your skin!

All tans are signs of skin damage, regardless if the UV source is natural, or from a tanning bed! There are literally dozens of thorough, scientific studies to back up that claim. And still, people go to tanning salons, just as they continue to consume tobacco products in the face of overwhelming proof that cigarette are linked to cancer.😔

Melanomas are not the only damage: wrinkles, brown spots (age spots) and crepey skin are all long term effects from exposure to UV light sources.

If I don’t have a tan, am I getting enough Vitamin D?

Yes. Your body is incredible efficient at making Vitamin D and needs very little exposure to UV light to activate that pathway. In fact, the tan would be blocking the UV light from making the vitamin! There are far too many good sources of vitamin D that you can consume in your diet to justify the need to tan. At worst, you can take a supplement which would not harm your DNA!

Did you know?

National “Don’t Fry Day!” is May 25 this year! So, get out that sunscreen and apply generously and often!

References:

https://www.almanac.com/content/uv-index-chart-time-burn

https://www.epa.gov/sunsafety

https://oaspub.epa.gov/enviro/uv_search_v2?minx=-122.17978329999995&miny=47.62053510000008&maxx=-122.06778329999996&maxy=47.73253510000008

https://www.scientificamerican.com/article/fact-or-fiction-a-base-tan-can-protect-against-sunburn/

http://mentalfloss.com/article/50507/why-do-we-tan

https://www.skincancer.org/prevention/tanning

 

A to Z Challenge: S is for Staphylococcus

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You probably think I have lost my mind, and you are most likely right! But let me explain!

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They are actually cute, as long as they stay put 😊

As an active person, who frequents gyms and yoga studios, and has some knowledge regarding microbiologics, I have a heightened awareness of “disease by contact”. I often get questions from fellow gym rats about MRSA. I don’t want to push any panic buttons, but thought it might be a good idea to talk about exactly what MRSA is, how it is transmitted, how we can avoid it and if needed, how to treat it.

Staphylococcus aureus is a common bacteria that colonizes 20-30% of the healthy population at any given time. It is estimated that 60% of us will have staph, on our skin or in our nostrils, at some point, and around 10-20% never have it on their person.

Why do some have it and others do not? That is personal genetics for you! Some of us have a more inviting living environment for this particular strain of bacteria. And, it is usually harmless as it goes about living on our bodies.

But that is the key point, on our bodies, not inside! Should staph breach our exterior defense and enter into the tissue or blood stream, then we may have a problem.

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I will give you a personal and embarrassing example of just how easy it is to become infected with staph from your own body! I had a hangnail on my thumb, probably from some exercise related event. I should have removed it with a nail clipper or scissor, but no. I was in a hurry, it was bugging me, so I bit it off with my teeth. Yes, I am an animal!😬

One day later my thumb was twice the size it is supposed to be, and I knew I had a staph infection. I had bitten too close to the surface of the skin and caused a small tear. The staph entered and found a warm, moist environment and began to multiply like crazy.

Of course I was busy and didn’t have time to go to the doctor. I also wanted to give my immune system a chance to clear the infection on its own, which happens often as our immune systems are incredibly competent. Apparently I overestimated my healing powers, because just 48 hours later I could barely bend my thumb at the joint.

I swallowed my pride and saw my doc, who laughed and said “a PhD in molecular biology should know better!” She was right, I should have and I still infected myself! After 2 weeks of a standard antibiotic, I was back to using my opposable digit with no ill after affects. Ego was still bruised. 😳

My experience has been, and will continue to be the norm. These stories don’t make headlines.

So, what is MRSA?

Methicillin-Resistant Staphylococcus aureus. This strain of bacteria has acquired antibiotic resistance by living in a strict environment, such as those in hospitals. A hospital, or hs_id_hai_MRSAhealth care facility, is extremely clean and forces the bacteria to mutate to survive. Under this selective pressure, the bacteria have to acquire genetic mutations to deal with strong cleaning solvents, hot temperatures and multiple forms of antibiotics.  Those individual bacteria that hit the genetic jackpot will reproduce and provide the next generation with those specific genes, making this strain extremely tough to kill.

Hospitals don’t only provide that extreme environment, they also have patients who are already ill, and have compromised immune systems. The act of surgery, intebation and catheterization are all breaches into the body that help facilitate the bacteria’s entry.

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Infections that occur while a patient is in the hospital are called nosocomial infections. Hospitals are required to publish their nosocomial rates of infection by the CDC and WHO, and the consumer can look up that data, if they are concerned about an upcoming procedure.

 

 

However, you can still acquire MRSA or other forms of staph infections outside of the health care system, that’s known as CA-MRSA, or Community Acquired MRSA.

Who is at risk?

CA-MRSA is transmitted by direct contact with a

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carrier, or contact with an object used by the infected individual. Athletes, particularly those who use mats or pads for their activities are at a higher risk of contracting staph infections. Think boxing, wrestling, gymnastics, yoga…you get the idea. Also, people living in close quarters, who share items in that environment, such as prisons, dorms, and barracks.

 

Hygiene is king!

You knew that was going to be the answer, right! Washing hands, taking showers, disinfecting mats and exercise gear, all of these are the best defense to contracting ANY infections.Cupping-Water

Keep cuts and tears covered at the gym, don’t help the bacteria get into you in the first place. If you do become infected with something, don’t panic or presume the worst!  The odds are great that you have a standard, treatable condition.

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MRSA can be effectively treated with strong antibiotics, in combination. Often the sores or blisters that result from the infection can be drained and they heal on their own. It is important to treat the infection before it has a chance to spread via the blood stream, that condition is called sepsis, or systemic and is far harder to treat.

 

I have to admit, I was really happy the other day when I saw the mats being cleaned at kickboxing! 😏

Stay healthy my friends!💕

References:

http://www.health.state.mn.us/divs/idepc/diseases/staph/basics.html

VISA; vancomycin intermediate SA, VRSA: vancomycin resistant SA

https://www.cdc.gov/hai/organisms/visa_vrsa/visa_vrsa.html

Antibiotics used to treat staph infections

https://www.ncbi.nlm.nih.gov/pubmed/16271060

https://www.merckmanuals.com/home/infections/bacterial-infections/staphylococcus-aureus-infections

CA MRSA

https://www.canada.ca/en/public-health/services/infectious-diseases/fact-sheet-community-acquired-methicillin-resistant-staphylococcus-aureus-mrsa.html

 

A to Z Challenge: O is for Overtraining

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Yes, this is a real phenomenon! It happens to me from time to time. I didn’t realize that overtraining was possible. I mean, I am not an olympic athlete, so it never occurred to me that my constant aching muscles, or my struggle to sleep, could be related to “overtraining syndrome”.

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It wasn’t until I started researching my symptoms that I stumbled across articles related to overtraining. Of course this makes perfect sense. If you train more than you allow for recovery, than the muscles and tendons never get a chance to repair.

We tend to believe that “more is better” with exercise. We get excited about a new sport, getting better at our current activities or loosing weight for that special occasion. So, we hit the gym, and hit it hard. So how do you know if you are overtraining or just hitting a natural plateau?

Symptoms of Overtraining  Syndrome

You are restless at night and having trouble sleeping.Unknown

This is a tough one because many things can be disrupting your sleep. Hormones, eating too close to bedtime and daily stresses from work or kids, are all valid reasons that you may be missing your much needed shuteye. When you exercise too much your body is stressed and can be releasing cortisol, which will stimulate your sympathetic nervous system, keeping you awake. Evaluate your training or exercise program if you are not finding stressors in your daily life, and  particularly if you have any of the other symptoms of overtraining.

You have odd pains in your muscles, joints or bones.over-training-syndrome

This is my big clue that I am doing too much! The pains are mostly in both my arms, and are especially bad when I lay down to sleep. They ache all night, waking me if I make the slightest movements. The pains usually begin in my biceps or shoulders and make their way to my forearms and grip strength. When I am training for a half marathon my hips will hurt. This is the time to back off!

 

You are getting sick more often than normal.overtraining

 

When we tax our body to repair itself, our immune system is stressed and unable to fight off infections as easily as it did before overtraining. Resting will allow your immune system to reboot and regain full strength.

 

You are feeling depressed and irritable even after a great workout.

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That wonderful feeling after the endorphins are released is great. That runner’s high that you look forward to at the end of a run. If those are not happening you may be overtraining.

 

Loss of enthusiasm for a sport or activity.

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If you suddenly are no longer the first person at the gym, or have to drag yourself to the soccer field, you may be overtraining. A drop in performance can also be a sign. I know that if I suddenly drop a grade or two at the climbing gym, it is a sign that my body is just too depleted to operate at my basic level.

Some other common symptoms may include: headaches, decreased appetite and increased injuries.

Everyone is different and their body will respond with a variety of these symptoms. You need to listen to your own signals, and learn when you are approaching the edge.

So how do you avoid, or recover from, overtraining?

Build in recovery and rest days to your schedule.10-Effective-Yoga-Poses-To-Cure-Anxiety-14

 

This doesn’t mean you have to do nothing. Think of this as an opportunity to cross train. I will hike, or do yoga, when I need to give my climbing muscles a break. Swimming and cycling are great non-impact activities that will allow you to recover one muscle group while still advancing your health goals.

 

 

 

Improve your nutrition and hydration

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Are you eating properly before and after your workouts? Are you taking in enough water so the cells can make repairs? Most of us can improve in this area! Check out N is for Nutrition if you want a refresher on the recommended guildelines.

 

 

Get more sleep.

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This is the fastest way for your body to heal itself. Sleep is restorative on every level, physically, mentally and emotionally. It will also help you reduce your overall stress and inflammation levels.

 

Consider getting a sports massage.

This can help with circulation which can assist the immune system in removing pathogens. Massage can lower overall stress levels and aid muscle fibers in healing. I try to do this every so often but it can be hard to schedule these into a busy life. If it is too costly, consider other ways to relax the muscles. Soak in a warm tub and gentle stretching can help the cells make repairs.

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Enjoy your workouts! And, watch out for overtraining! 🏋🏻‍♀️

 

References:

https://www.verywellfit.com/overtraining-syndrome-and-athletes-3119386

https://www.builtlean.com/2012/06/05/overtraining/

https://www.oxygenmag.com/training/4-signs-overtraining-11346

https://www.muscleforlife.com/8-signs-of-overtraining/