6 Tips for Getting Back into Exercise

Hello Friends!

I recently had a nasty case of bronchitis that laid me up in bed for an entire 5 days.  All together I missed an entire week of skating. Ugh!  Not fun!  

Prior to getting sick, I had been feeling somewhat superior for not having gotten more than a very mild cold for the last few years, thinking that my clean living, exercise, and positive mental outlook kept me immune from the diseases that other people got.  Ha!

Apparently all those factors only went so far.  When I went down sick, I went down hard.  I didn't really have any choice but to let time, rest and antibiotics run their course.  There was no way I could exercise--I barely made it out of bed and onto the couch.   

Eventually I began to feel better and started itching to go skating, which is a huge step forward in my thinking about exercise.  Before last year, I was never one to exercise regularly for any length of time.  I would have periods of regular exercise, but whenever life, illness, or injury got in the way, I was easily derailed from my regular routine.  Sometimes it would take me months or years to get motivated again!

But now I consider myself an athlete, with exercise a key ingredient to my physical and mental well being.  This time there was no doubt in my mind that once I started feeling better, I would get back on track with skating.  Now, two weeks post illness, I can happily say that I am back to my pre-illness level of fitness.

Here's what worked for me to get me back on track:

1. Relax and give it time

Give yourself a break.  You will get back to your previous level of fitness, your previous accomplishments.  It will take time, but don't doubt your resolve to get back on track.

2. Listen to your body's wisdom

As you heal from injury or illness, your body will tell you how to proceed if you pay attention.  Respect what it is telling you.  If you need to take a day off, take it.  If you need to push harder, do it if your body is crying out for that.

3. Start slowly but do start

I found that it was better for me to go out for a very short skate early on in the recovery process just to get my muscles moving and to see how it felt.  I only went a short while the first day and added gradually day by day. 

4. Trust that with time you will get you back to your previous level of fitness. 

Give yourself a break if you aren't progressing as quickly as you had hoped.

5. ICE!

If you are already get how magic ice is, jump down to step 6.  

If you DON'T ice, even though you've been told about it from many, many different sources, you should really give it a try.  I had a troublesome groin injury for the last few months.  Nothing seemed to make it totally go away--not stretches,  nor ibuprofen, nor trips to my chiropractor's office.  Until I finally listened to my chiropractor, Dr. Nicole Toenjes-Merriman of Lotus Integrative Wellness in Lafayette, CA 925-283-6900).  

I wasn't too thrilled about icing my groin--even though I am a regular icer on my aches and pains, the thought of nestling a cold pack between my legs was none too appealing! But once I finally started icing my groin injury after I skated, my injury totally cleared up!  

So please ice!  Especially as you are pushing yourself to get back into exercise.

6.  The better shape you're in before you get sick, the faster you will regain your fitness afterwards.

I'm not saying I'm any kind of super athlete, but I do work out regularly and enjoy it immensely.  The bonus to keeping myself in shape is that post-illness, it took only about a week to be skating as hard and as far as I did before I got sick.  And last Friday and again today, I skated the two longest distances since I started keeping track, over 10 miles apiece.

I think the key is to find something you love to do--running, skating, dancing, ice dancing, hiking--and then your workouts feel more like play and less like work.

Because of getting sick, I'm a bit behind schedule for my "200 Skates in 2013" but not by much.  And I know within a couple of weeks, I'll be caught up to where I want to be.  

Yee-haa indeed!

Just for fun, here are some bear statues that make me giggle along the Iron Horse trail in Alamo where I skate:

Keep skating (or whatever you like to do)!

Warmly,

Nancie ♥

Nancie Zimmerman

NamiZuni Jewelry Design

Expressing Your Inner Goddess

http://namizunijewelry.etsy.com

My last skate:

4/23/13

Skate #61 of 200

11.2 mi
Iron Horse Trail

5 Steps to Inline Skate Maintenance

Hello Friends!

I awoke to a steady downpour this morning after a night of off and on rain.  My first reaction was, "Rats, now I can't skate today!"  My husband Marty, helpful soul that he is, suggested that I could always go to the club instead (the 24 Hour Fitness in Moraga that I dutifully pay for every month and pass over in favor of skating 99% of the time!).  I grumpily agreed he had a point.  I resigned myself to this far-less-appealing second choice, but found a dozen other things to do first.

After three hours of procrastinating going to the club, I received an optimistic sign:  the clouds suddenly parted, the sun is streaming down, and my thoughts are happily back to skating.  I still haven't put the new bearings and wheels on one of my pairs of skates that lie useless in my garage, so this could be just the motivator I need to get that task done and head for the trails.  (Of course, I'm writing this instead so I guess now I'm procrasti-blogging!)

Why do you need to perform maintenance?  The reasons for skate maintenance are basically to lengthen the life of your wheels (by rotating them), to make your skating easier (by cleaning or replacing the bearings as crud builds up in them), and to allow you to stop easily when needed (by replacing the brake if you have one).  

So, I get out all the new parts I bought, my three pairs of skates, and I realize that this is a job I should take some care with.  Here are some tips I'd like to share:  

Step 1. Assess and buy the right parts.  Check.  I buy most of my replacement wheels and other accessories from this site:

Inline Warehouse

They have a great selection, good prices, and lots of helpful information about how to select what you want and then how to install products you buy.  My last order include wheels, bearings (the part that go in the center of the wheels), new axles, a bearing cleaning kit, and lubrication for the bearing after you clean them.


Step 2: Make sure you have the right tools.  The best tool you can get (and practically the only tool you'll ever need) is one of these 3-way skate tools:

It has an Allen wrench, a Phillips-head screwdriver and a special tool for removing/replacing the bearings in your wheels without damaging your bearings.

I broke the end off a screw driver the last time I tried to remove the bearings without this tool!  I have a couple of these 3-way tools, I just couldn't find one and didn't want to take the time to look.  Trust me, if you're going to skate, invest $10 in one of these.


Step 3: Be prepared to get dirty.  The wheels and bearings get pretty dirty skating outside.  You will get dirty too, so spread newspaper on your table and wear something appropriate.

Step 4:  Know what you're doing and take your time.  Whether you're rotating your wheels, cleaning or replacing the bearings, or installing a new brake, it's SOOO much easier if you find out what you're doing BEFORE you start taking things apart.  Trust me on this point...learn from my mistake!  I'm kind of a plunge-right-in kind of gal, but the site I linked to above has very good information about how to do all of these tasks.  Of course, it you are like me and don't always listen to this kind of advice, let me get ready with my "I told you so" dance!  (Email me if you want any help.)

Step 5:  (this is my favorite) When you're all done, put on your skates and try them out around the house.  This is big fun and gets all kinds of funny looks and comments from your family members.  (Only recommended if you have hardwood or other smooth floor surfaces--and watch your speed!)  There's no real reason you have to do this step, it just makes me giggle skating inside the house. 

For today, I settle for installing new wheels and new bearings on the pair of skates that my sister Jill gave me.   For good measure, I also put on a new brake pad.  That's enough for one day...I want to leave some time for the biggest fun of all--the actual skating!

Yee-haa!

Keep skating (or whatever you like to do)!

Warmly,

Nancie ♥

P.S. Turns out there is a 6th step:

*Step 6: Try not to leave your favorite skates outside overnight in the rain!  While I was working on getting my second pair in good working order, I accidentally left my favorite skates outside in the pouring rain.  The skates should be fine, but I may need to clean and lubricate the bearings...moisture/skate bearings is not a good combination!  Unlike me, you probably already knew enough not to need this step!  

Nancie Zimmerman

NamiZuni Jewelry Design

Expressing Your Inner Goddess

http://namizunijewelry.etsy.com

My last skate:

3/31/13

Skate #52 of 200

Lafayette Morga trail 6.18 mi

50 Skates and Counting!

At the beginning of 2013, I made an intention (haha, NOT a resolution!) that I would like to skate 200 times during the calendar year.  That means that I need to skate roughly 17 skates per month or 50 for the quarter.  Yesterday I hit the 50-skate mark for the year 2013, so I'm on track with my goal.  

I feel quite proud of myself, especially since I managed to keep on track for this quarter in spite of a not-fun tumble on wet pavement in January and a rib-injuring ski fall in February.  I'm happy to be finally completely healed from both of those falls and would like to NOT have any falls during this month!  So far, so good with only a few days left in the month.

I've had my favorite pair of inline skates, a pair of Rollerblades, for probably 10 years now.  I have 3 pairs total, but this original pair is my favorite.  As parts of my favorite pair have broken down, I've had to cannibalize parts from the other 2 pair of skates…an axle from one pair, bearings from another, wheels from the original pair.  On top of that, some parts of my favorite pair are coming apart.  For instance the velcro strap on one boot has detached from where it mounts on the side of the boot.  

Finally I broke down and bought myself some spare parts…2 sets of wheels, a killer set of bearings (reputed to be very smooth and fast), an extra set of axles, a cleaning/lubrication kit for my bearings.  I bought all of this at:

Inline Warehouse's online site

They have good prices, a great selection, and lots of helpful information, such as how to rotate your wheels to get the most life out of them.  Check the site out if you're thinking of buying skates or if you have skates that need some replacement parts.  

 My goal in buying some spare parts is to get my other two pairs of skates in working order so I can switch it up.  I've gotten too used to my favorite pair and need to keep it fresh by getting comfortable with other skates.  

Even though I've had the spare parts for more than a week, I haven't done more than open the box because I've been quite busy with making jewelry…I'm developing some new pieces plus restocking my depleted stock of pieces from my website.  On top of that, I received an order for almost 50 of my veteran's campaign necklaces.  Check out friends Gail and Robert's website to see where the profits from those necklaces go and also to see the work they're doing helping veterans heal and be remembered:

I Signed the Flag

Or to see the necklaces for a veteran you might know or in honor of a veteran, check them out in my shop:

My Veteran's Necklaces for Men and Women

But jewelry making aside, I need to get to those skates.  My goal is to get my second-oldest pair…hand me downs from my sister, Jill (hand me ups?  she's younger than I am)…in working order.  They need a new set of wheels and new bearings.  They have the potential to be my new favorite pair, so I need to get them in good working order, hopefully before the older ones totally fall apart!

I've also been having fun with my new iPhone app, HDR Pro.  It takes multiple shots when you take a picture and combines them into one really nice photo.  Here's a couple of pictures I took while skating as a storm was blowing in while I was on the Lafayette Moraga Trail near St. Mary's College:

And here's one I took outside my front door a few days ago:

If any of you are thinking of skating and you live in the Bay Area, contact me.  I'd love to skate with you and am happy to help you get set up joining me on wheels.

And finally a shout out to my buddy, Tricia, who ran the Oakland half-marathon this past weekend.  A special "Yee-haa!" for you, girlfriend!  I love that you swore by race's end that this was your last half marathon ever, but have now already signed up for your next one!  You inspire me--you taking up running was one of the reasons I got back into skating.

Keep skating (or whatever you do)!

Warmly,

Nancie ♥

Nancie Zimmerman

NamiZuni Jewelry Design

Expressing Your Inner Goddess

http://namizunijewelry.etsy.com

My last skate:

3/26/13

Skate #50 of 200

Iron Horse Trail 6.3 mi
(personal best: fastest 10k ever)

Two Hot Babes Hit Park City!

Hello, friends,

Today I am typing this as I sit in the Oakland airport waiting to board a flight to Salt Lake City.  I'm meeting up with my friend Cynthia for a few days of skiing in Park City.  I've known Cynthia since our daughters were in kindergarten together more than 15 years ago.  We became good friends by being Girl Scout leaders together, rollerblading, skiing, and doing crafts together.  Her husband and my husband became good friends, as did all our sons and daughters.  Since she moved to Connecticut a few years back I haven't gotten to see her as much as I'd like.  I especially miss her as a fun skiing and rollerblading buddy.

Cynthia is the person that actually helped get me into rollerblading.  She and I got skates at about the same time and started going together on the Lafayette Moraga trail and then on the Iron Horse trail.  She had a good strategy that resonated with me--she said that she tried to learn one new thing every year.  That way, as the years go by, she would have tried numerous new activities that she otherwise would never have attempted.  I'm lucky rollerblading was her new thing that one year, because it turned out to be one of my greatest passions.  

A few weeks ago she sent me a link to her new website/blog.  She is a talented artist and is now sharing her gift with the world.  Seeing her new website made me realize how much I miss her and especially how fun it would be to ski with her again.  We managed to cobble together a quick trip to Utah for just the two of us.  I predict much fun and many laughs.  I haven't skied for a few years, so I hope I remember how!

Here is a link to her website/blog.  Check out her beautiful art work.  The painting below is one of her Utah paintings.  Sure makes me excited to ski there!  

Cynthia's website

A number of years ago I switched from regular skis to shorties.  They are only 100cm long (40 inches) and you don't use poles with them.  They are so short that I actually managed to pack them into my suitcase rather than a ski bag.  Once I switched to the shorties, I have never gone back to regular skis.  The thing I like about the shorties is that I feel so free when I ski on them.  It reminds me so much of inline skating.  I am hoping that my regular rollerblading has put me in good shape to get back skiing.  I'm afraid that Cynthia will ski me into the ground!  

In any event, I realize how lucky I am to have gotten these 5 days away from my regular routine to go off and do something totally fun.  I'll keep you posted and share a few pictures of two hot mamas skiing!

Keep skating (or skiing or whatever you do)!

Warmly,

Nancie ♥

Nancie Zimmerman

NamiZuni Jewelry Design

http://namizunijewelry.etsy.com

My last skate:

1/25/13

Skate #28 of 200

Iron Horse Trail 6.18 mi

Post trip addendum:

Cynthia and I had a fantastic time skiing, eating, hot tubbing, chatting, more eating, and generally having a great time catching up.  She was a thoughtful and attentive host.  I felt like I stayed at a swanky bed and breakfast inn!

The biggest surprise to me came from realizing that I still did know how to ski, and, even better, that my rollerblading had paid off big time.  My legs did not get to the "jello" stage until late in the third day of skiing after numerous runs, many of them either mogul runs, black diamond, or both.  It cracked me up that Cynthia kept referring to our trip as "Nancie's Ski Boot Camp" but the reality is that we are very closely matched as skiers and she pushed me as much as I pushed her.  

I did have kind of a nasty fall the second day, prompting me to invest in a ski helmet.  I bruised some ribs pretty badly but luckily it didn't keep me from skiing the next day and it hasn't kept me from rollerblading upon my return home.  

This trip was the highlight of my year!  Thanks, Cynthia!  Again, here's her website and blog. Check it out:

Cynthia's website

Cynthia & Nancie:

2 Ways to Get Inspiration from Friends

Hello, Friends!

You know you're passionate about something when you can't wait to do it, you don't care if you have to do it all by yourself, and you can lose track of time when doing it.   That's how I feel about designing and making jewelry and that's how I feel about inline skating.

That said, when you find someone that can get as excited as you are about something, you can join forces and have even more fun together.  Again, that works for me with both jewelry making and skating.  

How lucky was I therefore to find two amazing women to skate with me on two separate occasions over the last week.  Both women and their spouses are in my husband and my movie club and both women inspire me: Irline and Kristine.

Irline has been an ice dancer for the last several years.  In fact here she is ice dancing:

Irline Ice Dancing

She hadn't skated on wheels in years and years.  I see her and her husband Martin on the Lafayette-Moraga trail--them walking and me skating--and I kept bugging her to join me on the trail.  She said she wanted to but I figured it was one of those, "Wouldn't that be nice one day?" comments that we all make from time to time--activities we've like to do in theory but don't get around to.  I was wrong about Irline.  She emailed me last week and said if I could get her a pair of skates in her size, she'd go out with me.  Lucky me she fit into one of my extra pairs and away we went.

I also wrongly figured that on her first outing she would just want to tool around in the parking lot at the Lafayette Community Center.  Instead, after 5 or 10 minutes of getting used to the skates she suggested we try the Lafayette-Moraga trail. Over 5 miles later--including curbs, wooden bridges, sticks, rocks, slight hills, and uneven pavement--she finally had her fill.  Wow, was I impressed with her!  She so naturally transferred her ice skating expertise, balance, and stamina into a related but new activity.  

Irline so inspired me that the next day I skated my furthest distance since I began keeping track last year: 8.6 miles.  (My Facebook post may have reported a longer distance, but that's because I forgot to turn off my app at the end of my skate and it recorded some of the ride home!)




Then today I had a skate date with another movie club member, Kristine.  Here she is with her husband, David in the Virgin Islands:

She has skated for years--even told me that she used skating as her main mode of transportation in college for a time.  We met at a parking lot by the Iron Horse trail in Walnut Creek after she had already taken a workout class that morning at her gym!  I figured maybe a 30-minute skate would be all she had left in her.  She suggested an hour skate and away we went.  

One hour and 8+ miles later, I was satisfied with myself and very impressed with Kristine.



With both Irline and Kristine, I enjoyed one of my favorite activities in a whole new way and got to know each of them a bit better.  If you have something you like to do as much as I like inline skating, it's even more fun to enjoy it with a friend.  And seeing the activity through their eyes made me look at my skating and the limitations I put on myself differently.

My next goal: go out again with Irline and the new inline skates she bought herself and to drag Kristine out on some hills!

Look out, here we come!

Keep skating (or whatever you do)!

Nancie ♥


My last skate:
1/25/13
Skate #17 of 200
Iron Horse Trail 8.08 mi

New Year's Intentions

Hello, friends!

Do you make New Year's resolutions each year?  Did you this year?  

I decided that this year instead of resolutions that I would make intentions.  The difference between the two for me is that a resolution is a pattern or path that you resolve to follow, no matter what.  It leaves no room for nuance, no room for working towards a goal, getting better as time goes on.  A resolution only allows you to follow it or to fail to follow it.  And how many resolutions have we all had fall by the wayside over the years?

An intention, by contrast, is a statement that points you in the direction that you want to travel.  It may be goal oriented--for instance, my intention this year is to skate 200 times in 2013--or it may be a principle that you would like to use to guide your behavior--for instance, I would like to speak with a kinder, gentler tone in my encounters with others.  In both of these cases, my intentions give me a guide to follow.  I may at times be more successful or less successful at adhering to my intention, but always I have in my mind that it is the direction I am heading.  As long as I make some progress in the right direction, I cannot fail.

For instance, my intention of skating 200 times during this calendar year guides my choices.  As a guide, it directs my brain and my actions towards activities and behavior that support my intention.  During 2012, I made it to 177 skates.  So this year, in order to meet my goal of 200 skates, I need to add 23 skates to what I was able to rack up last year.  Considering I only began skating in February of 2012, and then only a few times a week (as compared to the 5 or 6 times per week I do now), my goal of 200 skates is easily do-able.

Here are some of the new toys I received this year as gifts from my dear family that help support my intention of skating 200 times this year...because brrrrrr, it's been kind of chilly lately:

Columbia Benton Springs Fleece Vest

I love the color (light grape) and it provides just the right amount of warmth when it's a chilly Bay Area day (in the 40s).  It has a nice fit, interior pockets, and zip pockets on the outside to keep my keys, iPhone, and glasses safe.

REI Coolmax Ecomade Crew Socks

My old skating socks were 10 years old.  
Time for a few new pairs.  'Nuff said.

Manzella Powerstretch Touchtip Gloves

Now I don't have to operate my iPhone 

with my nose when it's cold!  They have
little pads in the index finger and thumb 
ends that allow you to operate a 
touch-screen device like your phone.

So my intention is to log 200 skates during 2012.  I have other personal intentions and also business intentions.  More about those later.  

What are your intentions for 2013?  How about your intention for today?  What will you do that supports your growth?

Keep skating (or whatever you do)!

Nancie ♥  My last skate: 1/3/13 Skate #3 of 200 Lafayette-Moraga Trail 4.89 mi