Family Day at Tuckerman’s Ravine

May 13, 2011 at 6:34 am | Posted in attitudes | Leave a comment
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Yesterday I went up to Tuckerman’s Ravine on MT Washington with my three younger daughters.  To get there you need to hike with your skis and boots, water and food up to the base of the ravine.  It’s not a really hard climb till you get to the last .7 mile.  Then it is all rocks, snow, and ice.  But we were all very comfortable on this hard spot.

On the way up, Jamie and Jeanee somehow found a couple of cute boys and up they went with them.  They had a great time chatting, which of course makes the trip that much more enjoyable and easy.

Jilly and I were a bit slower, but not by much.  I told Jilly a very long and detailed version of The Little Blue Engine That Could.  I really love telling these kinds of stories while hiking.

This was Jamie’s first real physical adventure since her ACL reconstruction operation last January.  She had her physical therapist’s OK.  She was very strong and actually less tired or stiff than others at the end of the day. (Maybe because she wasn’t allowed to carry anything??? Or because she was actually that strong????- I have to say I think the latter.)

Jeanee climbed up to the top of the left gully, past the choke.  She was the leader of a group of five.  She was amazing.  She just calmly went up- making it up there without any difficulty at all.  The gully had a few snow chutes.  This is where the top snow goes to make a stream of snow.  It’s actually a small, in control avalanche.  So the skiing up there is really tricky!  Jeanee came down with complete control and ease!  BOTH times.

My dog, Lyona, was with us.  She is a small bishon/shitzu mix dog who in the winter has a very thick, long coat of hair.  But she just had her spring shave on Monday so had to wear a sweater yesterday.  It was a nice contrast to see the little “Cutesy” dog running up the mountain just like a dog is supposed to do.  Anyway, she was following Jeanee up the left gully when a skier started down.  She jumped in the snow chute and slid ½ way down. You could see that she was laughing and wagging her tail.  Funny dog!

Jilly went up to the bottom of the rocks and had a good couple of turns from there.  She thought once was enough- not the skiing but the hiking up.

I went to the bottom of the rocks with Jilly.  I loved it.  But for some reason I had this fear take over me.  I skied across for a while and then finally had to make myself do this jump-start to get turning.  The snow and pitch were different than what I am used to but not so difficult that I needed to be afraid.

Then I went up a second time.  I was on my way up the left gully but decided I didn’t really want to go there.  So I climbed across the bowl just above a section of brush and below a section of rock outcrop.  It was an adventure in and of itself.  At one point there was a rushing stream under the snow.  So I had to figure out how to go across it without going deep through the snow.  Then at the end there just happened to be a small 8-foot cliff- and a crevice.  No easy jump off.  I did manage to find a way to hold onto the scrub and crab crawl out.  BUT one of my skis got away from me.

It fell in the crevice!

But ever resourceful as I am- I asked a tall man coming up if he could help me.  He was not exactly overjoyed with the idea, but felt a bit compelled.  Because of his length he was able to fish the ski out a bit so he could pull it out the rest of the way.

Again I had the same stop fear I had the first time.  And this time I knew the snow and pitch.  SO I stood there in the middle having a talk with myself.  Right out there in front of anyone- in particular my daughters.  I really had to ask myself why was I scared? Why was I holding myself back?  Had anything every happened to anyone I knew personally in Tuckerman’s?  Had I known plenty of people who had hurt themselves in very easy conditions?  I had this talk with myself for at a couple of hours- Maybe even the whole day. (In reality it was only a couple of minutes) I began to wonder about myself.  What was wrong with me anyway?  Why was I so scared?  And then I remembered my story to Jilly.  The Little Blue Engine That Could.  I had told this story to Jilly to give her entertainment and strength to get up the mountain and here I was – her 52-year-old mother who needed to listen to the moral of my particular version of the story.

My version the engine finally gets up and over the mountain using her attitude with her whole heart and soul, as well as everything she did to be prepared.

So I knew I was prepared.  I had the skills and strength.  All I needed was my attitude of heart and soul love for skiing.  Once I got myself figured out, I jumped off and had a great set of turns.

There is really something so special about Tuck’s.  The spring songbirds are tweeting away.  The air is soft and cool.  The other mountains are all green and lush.  The water is gushing all around- even waterfalls within the bowl.  It’s similar to glacier skiing but not exactly like it. It’s a very unique and special way to spend the day.

After that we began our descent.  We could ski about 1/3 down and walked after that.  At the bottom we stretched doing yoga.

At one point we were all unloading our packs and putting the skis in the cat when all of a sudden we couldn’t see where Lyona was.  I whistled.  Began to look around quickly when she looked up from the middle seat of the car where she had gone soundly to sleep.  She was saying, “Really more?  I LOVED it but now it time to sleep!”

Great day and, as always, great people we met on the way.

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51 Ideas of Starting Wellness and Fitness

May 4, 2011 at 8:49 pm | Posted in Health | Leave a comment
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1.   To improve power in legs, hips, core, shoulder complex, or arms you need to do integrated full body power training

2.   You are greater risk for injury when you don’t have full body training.

3.   Improve your body composition levels with power-based training

4.   During exercise training session one of most efficient methods of expending energy is full body power training.

5.   Before power training you need to have stability, mobility, strength, and skills training.

6.   Power training develops lean muscles

7.   Type II muscle fibers create high force, short duration contractions, and enhance muscle size and definition-

8.   Power training uses type II muscles

9.   For long term progression have an organized system of training- this is for exercising and everything in life

10.    The first thing to do when starting aerobic training is to establish baseline aerobic fitness

11.    By creating a stable aerobic base you can build improvements in health, endurance, energy, mood, and burning calories.

12.    Depending on your goals, training, and initial fitness level will determine how fast you progress with improving your health and strength.

13.    When starting aerobic exercise- do steady and low intensity. It’s good to start slowly. You can build up as you go

14.    If you want to go anywhere do anything- then start. Nothing huge or monumental needs to be done. You just need to start.

15.    When you start with your thoughts you have made an action. That’s why the greatest athletes visualize all the time.

16.    To be sure you are starting at a level that is right for you do the talk test- be able to talk as a beginner exerciser.

17.    The initial duration of aerobic exercise may be only five minutes! You can do that.

18.    You can progress from your initial duration of aerobic exercise in very small increments- keep a log so you know that you are improving.

19.    The goal of aerobic exercise to get to 3-5 days/wk for 20-30 minutes each time.

20.    With regular aerobic exercise you will have improved health, endurance, energy expenditure- meaning you will actually have more energy!

21.    Regular aerobic exercise decreases stress and improves your ability to do your activities of daily living.

22.    You don’t need an assessment to start aerobic exercise if you are a regularly healthy person-

23.    Aerobic efficiency training is increased duration and frequency of sessions and adding interval training.

24.    Add aerobic intervals just above the talk test level

25.    When you add intervals to aerobic training you use fat as your fuel source!

26.    Intervals add interesting things to do while doing aerobic exercise. Besides you have to think and stay alert.

27.    Anaerobic training means without oxygen- the muscles are not in the same need of oxygen.

28.    When you get strong enough you can do anaerobic exercise.

29.    Tolerance training is designed to increase the amount of sustained work you can do at a high level. at or near the VT2

30.    Tolerance training also improves the muscles to produce force for longer periods of time

31.    Endurance training can be 3-7 days/wk lasting 20 in to several hours

32.    World-class endurance athletes only spend minimal training at highest peak levels. Most is at steady state, with about 1/4 doing intervals

33.    Three zones for aerobic exercise- Zone 1 at/Below talk test-70-80%, Zone 2 above talk test 10%, Zone 3 above VT2 (very intense) 10-20%

34.    Rest and Recovery exercises are critical for sustained ability and increased strength.

35.    Signs of over training- increased resting heart rate, disturbed sleep, decreased hunger on multiple days

36.    Recovery is crucial in improving fitness and performance.

37.    It is more important to recover fully rather than have the body get is a state of fatigue. This leads to over training and injury

38.    The most important goal is to have an initial positive experience promoting adherence through easily achieved successes

39.    Being in action will have an overall impact on your health and quality of life- as well as state of physical and mental fitness

40.    You need to have personal training that is systematic with a program solution especially designed for you.

41.    Find happiness within yourself. Then share yourself with others

42.    To be healthy: eat right, walk right and talk to yourself right.

43.    A personal trainer facilitates change to help you through your stages of increasing fitness and well-being.

44.    As a helper of change a fitness trainer creates conditions and uses techniques to help you create your desired out come

45.    One of the most critical factors to choose your wellness trainer is how you get along with the trainer

46.    Be sure your fitness trainer does a thorough health assessment to start you right where it’s best for you

47.    You must have trust and respect or you will go unheard

48.    Your first impression-the blink moment- is really the most critical. Best way to be is totally genuine-anything else will be known

49.    Rapport is a relationship of mutual trust harmony or emotional affinity enabling mutual respect and understanding

50.    Three essential attributes for a good relationship-Empathy, Warmth, Being genuine.

51.    Empathy- ability to understand another’s world without having to live it.

Do a Brain Dump to Get in the Zone and Win

April 30, 2011 at 5:49 am | Posted in Inspiration Quote Post, Self Esteem | Leave a comment
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When you are clearly aligned to what you want – and you will know this because you will be heading towards having the full-body excitement and anticipation for it, you won’t be having to ‘think’ about what you want, because you will be so in your moment and heading towards it. ~ Hemal Radia

This is a critical aspect of being an elite athlete.  And doing your own personal best. Whenever I talk with national and world champion athletes there is one common theme for all of them.  When in the competition- from skiing to soccer to figure skating- you name it it’s all the same- the athlete does not THINK when competing.  They are in the ZONE.

The other thing I have noticed is that ist harder for girls to let go of thinking.  I think girls are conditioned to think.  And boys are conditioned to not think.  SO as a girl or a parent of a girl, it’s imperative to get away from thinking- about everything that needs to be done just right to succeed.  Let your self, your daughter, be free to get aligned to what you  want.  Go for it from in the Zone- with love and passion.

This zone is being completely aligned with what they want- And that is to win by doing their own personal best.  These athletes don’t want to win because others have issues and failures.  They want to win because they are so in their zone nothing can stop or alter what they are doing.

With my athletes I tell them to be brain-dead.  Some of the girls laugh at this.  But we have a little ritual.  I cup my hands and they dump their brains in- OK not really- but they tip their head and pretend to dump their brains.  Then I toss this away.

When we do this it’s a symbol of getting in full alignment with what they want- To do their own personal best.  The girls notice the difference in how they feel and that makes them be able to do their own personal best.

By the time they get to the championships they don’t think, they BE the best- Their own personal best-  And they win!

Have you ever been in the zone?  How did you get there?  What was it like?  Can you choose to get in the zone?  Share your comments with others- It may be just the thing they need.

Whoopy Pies

April 26, 2011 at 8:27 pm | Posted in Fun Activities | Leave a comment
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Its really important to have FUN-

Being an athlete means loving life!  It means taking time to be with friends- Sometimes friends who have nothing to do with your sport.  Just being a kid and being silly.

What better way than with home made whoopee pies?

Get the Bounce

April 16, 2011 at 6:55 am | Posted in Self Esteem | Leave a comment
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“LIFE IS FULL OF UPS & DOWNS …

The downs are best used as a springboard to catapult us towards what we prefer to experience instead.

Jumping up and down in the same spot getting frustrated that our view of life hasn’t changed, is one way to live

Taking the bounce to where we really see ourselves going and focusing ONLY on that, eagerly anticipating the possibilities, is yet another way.”

~ Elizabeth Richardson

Of course as an athlete, or the parent of an athlete, the idea that life is full of ups and downs makes perfect sense.  Each game/competition has a result that is either up or down.  You win or lose, you do well or you screw up.  It seems so cut and dry when looked at this way.
BUT of course it’s not or you would not be in this lifestyle.   It’s how you take the downs in particular that will make or break you as an athlete- Well in life for that matter.

So often I see kids and their parents doing all kinds of things OTHER than using the down as a spring board to go where they want to go.  Blaming is most common- the ref’s, the weather, the coaches, the lack of sleep, to much sleep, all kinds of food issues, other team mates- the list is endless.

When you play the blame game you go nowhere.  You stay going up and down in the exact same spot.  Your opponent has all these things going on just as you do.  If you’re going to go somewhere, then there is one way to do that.

Get the bounce. Use the bounce.  And go with your energy to YOUR greatest potential.

**********************************************************************************************************

To my freestyle skiing and snowboarding family and friends-

This is such a perfect metaphor for you-  Every time you get on that tramp you do just go up and down.  And it may seem endless that you just go up and down.  But the most important thing you can do while tramping is allow what you are doing to be part of your action visualization of being on snow.

Use YOUR bounce to go exactly where you want to go.

When you master this you master life!

Times When You Feel You Just Can’t —-

April 15, 2011 at 5:40 pm | Posted in Music, Self Esteem | Leave a comment
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I know there are times when you feel you just can’t —- And what is really missing? Confidence. That’s all you really need.

This is one of my all time favorite songs- from my childhood to right now!  It’s helped me with many aspects of life.  Times when I’m scared to pieces, times when I know I’m on a roll-  BUT there is that little bit of me that just wants to run away and hide.

SO I sing away about having confidence in me.  And it always works.

Maria- the real Maria- had plenty of confidence.  Of course you all know her story of rags to riches to escape. But not many know what happened after that.

The shortest version is- She and her whole family ended up in the Green Mountains of VT. And still loved to sing and ski.  They did not have much money though.  Maria went to every person she knew with her script and was turned down by over 100 producers. And guess what she sang each time before her interviews?

You guessed it- This very song of confidence.  This was her own personal song and she has shared it with us through the amazing voice of Julia Andrews.

You may not choose this song, but may have another song that gives you confidence.

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Drugs and Sex- Negative or Positive for Teen Athlete Girls?

April 14, 2011 at 6:37 am | Posted in Uncategorized | Leave a comment
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I’ve just come across this most amazing list of how to change negative actions and thoughts to positive actions and thoughts.

What comes to me is that whatever is there can be seen and used to ignite something good and positive in YOU.  Rather than be lost in the negativity all around us, being force fed to us to keep us desperate and docile or angry and aggressive-

THe list is long and the link is at the bottom of this post, but here are a few that i think are pertinent to teen athletes and their parents. Drugs and sex for sure!

Use drugs to make you feel alive, not as an escape from life.-  In some cases you will need to take drugs for the pain of an injury, but once you are past the need of narcotics then go back to your own super ability to regulate your pain.  And with casual drugs- be aware of how you feel when you’re in the top of your sport.  KNOW you CAN get that feeling by being yourself and alive without anything needing to be added.   Let your own body create your drugs for you.

Use sex as a powerful tool to experience the depth of your feelings, not as a tool to change someone else’s.  As a super star athlete you are the diva.  You are the one who possesses the power and ability to be in control.  You can and do change people simply by doing your sport. By bringing yourself to your personal best.  I have seen far too many times when girls let their sexual desires lead them to lower their self standards and desires for other aspects of life.  Know that when you do have sex it’s for completing who you are- not to prove who you are, not to be accepted by others, not to change others to ideas or opinions.

 

I’ll be addressing others along the way, and for now

Write a Comment

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Thank you for your contribution!
I’m truly glad you’re here.

 

http://getridofbadhabits.com/everything-on-earth-is-here-for-us-to-use/

You may need to cut and paste to get this link.  Or you can scroll down the right side and get the link under GEM Links

Motivational Monday: Prom Problems and Issues of Teen Gatherings

May 19, 2008 at 7:34 am | Posted in attitudes, children, Creative Crayon Club, dads, Families, Family Time, Focused Fridays, Fun Activities, GEM Parenting Secrets, Health, How To, moms, Mothers, Motivational Monday, parents, peer pressure, relationships, Safety, Self Esteem, siblings, spirituality, teenagers, teens, Thoughtful Thursday, travel, Tweens, Wednesday Wisdom, Welcome | Leave a comment
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Welcome to GEM Parenting

We are in the middle of Teenager Month.

This week we are going to be talking about Prom Problems and Issues of Teen Gatherings.  And the idea of Prom Problems can really be stretched to Teen gatherings.  So if you have already had your prom, but want to understand how to help your teen be part of teen gatherings, with the ability to be cool, but safe, then join us for the week.

Prom Problems and Issues of Teen Gatherings really begin when parents decide that it is somehow not their place to be involved with these private gatherings of teens. There is nothing further from the truth than that.  At this time in your teen’s life they need more interaction and guidance than any other time.  The tricky part is that when they were young you felt you could be in charge.  Now after all these years your teen understands what buttons to push and how to push them, and they are becoming independent.  So there is a slippery slide into giving up, worrying without action, looking the other way and hoping things will come out OK.

If you find you are at a loss as how to be part of your teens social life without being that oppressive over protective parent then I want you to stay with me all week.  Social gatherings can and often are the scariest part of being a teen-for both parent and teen.

When we talk this Wednesday evening at GEM Parenting Secrets I will take my motto, Every Child is a GEM, to help you understand how you can be involved yet not stifle your child.  In fact what we will talk about will actually give your teen the freedom to stretch and grow!!

If you have a teen you know that teen gatherings are such an important part of their life, yet they can cause severe and life long negative changes in your teen.  To join this teleclass please use this link and follow the instructions for registration in the yellow box on the top left. http://www.GEMParenting.com.

In this hour-long teleclass I will be discussing:

How the six main dilemmas facing parents of teens are also the demons that demoralize teens and preteens – enticing them make inappropriate and negative life altering changes in social gatherings

  1. Peer Pressure
  2. Media Influence and pressure
  3. Friends changing
  4. Education tracks
  5. Drugs/Sex/Alcohol/Shoplifting
  6. How to set limitations, guidelines, and still create more freedom

Rather than letting your teen just go forward into this unknown scary time where there is a great deal of manipulation and uncertainty, join with your teen to have a strong force that allows your kid to be cool, but safe and be able to make healthy decisions.

If you haven any desire to help your teen through social gatherings, better than you did, then this Wed evening’s GEM Parenting Secrets is for you. We will be looking at ways to use positive intervention to help your teen develop and mature away from self demoralizing and self demeaning behaviors and toward behaviors that will instill a wonderful sense of well being that is independent of all the demands on teens these days.

Hope you will be free to join us.

Terrific Tuesday

Come back to gain some wisdom from our expert guest.  Here at GEM Parenting we really like to share views and ideas from others. 

Wednesday Wisdom

We call this Wednesday Wisdom because this is the day you get the real GEM Parenting Wisdom.  In the morning you can come check out the article that I have written.  And in the evening you can come join us for Live With Grace- GEM Parenting Secrets.

As you can see we are going on from last week where we talked about My Teen Screwed Up In School, What do I do?

And incidentally, Tame Your Teenager is still going on, so to be sure to be part of both check out Thoughtful Thursday.

Again we are expecting a lively discussion – parents of teens can be quite expressive!  If you want your teen to be safe and mature then you have got to join us!  Don’t forget your own troubles.  Don’t make your teen go through years to undo what they did as a teen.

To have the opportunity to have your personal questions answered and elaborated upon you have got to join us.  If you don’t it is not our fault when things screw up AGAIN and AGAIN and AGAIN.  Find peace and stability for your family.  Join us.

This teleclass will be at 8:30pm eastern/5:30pm pacific.  You can register right now at http://www.GEMParenting.

I want to warn you, this will be filled with content, wisdom and inspiration.  We do have a nominal charge ($6 -it just helps with overhead) And you can be anywhere with a phone, so you don’t need to worry about what to wear or worry about much.  A teleclass is simply a seminar done by phone.

Thoughtful Thursday

Now if you simply can’t make the live teleseminar, we will have the podcast available for you on Thursday.  And if you are unsure of what a podcast is, it is a recording that you can down load to your computer or mp3 player.  This means you can listen to it at your leisure-while sweating away at the gym, taking a calm walk, driving wherever you go, or curled up in your jammies with a cup of relaxing tea.  And you do not actually have to listen to it on Thursday.  This is the day we release it. 

So if you are attending Mark Todhunter’s Tame Your Teenager Series then this is the perfect option for you.  Stay with Tom on Wed, and get the podcast “Prom Problems and Issues of Teen Gatherings” to build up your knowledge and parenting skills.

Feedback Friday

I have a Free radio show every Friday at 12:30 pm EDT (9:30 am PDT) You have got to come because I almost always have a few more thoughts I didn’t get in or new thoughts that came to me after I was done, and of course this is the day I do live Q&A.  Be sure your question is addresses- send in your question now.

And just to let you know, next week I am going to be talking about Teens and lying.  Know any teens that lie?  (Or should I say don’t lie?).  Send in those questions as well.

There is no better way for me to help you than for you to send me your questions and concerns.  And that is my number one goal-help you be a happy, relaxed, reliable and responsible parent.  So please take a moment and send me your question.

 

And of course Saturday is…

Creative Crayon Club

Here I am going to provide you with activities and ideas you can do with your teen.  These will not be how to talk about problems and issues, but how to DO things together, create things and play on a new level.  Your teen may have had social problems so it is your duty to find ways to help your teen be a GEM in another light.  On Saturday we will be sharing things to help you find new facets in your teen GEM.

Enjoy your week!

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