TP Basics 101 - The Class

You may be wondering what Clint Eastwood has to do with Tread Powerfully. Nothing, other than the fact that I imagine this to be the expression most of us have on our faces during a typical TP class. I can't say for sure, however, because I'm too busy making this face to notice what others around me are doing. Clint, as he appears in "The Outlaw Josey Wales" poster, exudes the same vibe that all of us do in class when we're not laughing or chatting, ever so briefly, with a neighbour. He exudes that combination of battle cry enthusiasm coupled with tremendous exertion and razor sharp focus that we certainly aspire to, in a more feminine guise of course.

I must confess, try as I might, I cannot summarize what a typical TP class is like because, truthfully, no two are ever the same and there is nothing typical about what happens during those 45-60 minutes of intense effort. What I will try to do, is touch on some of the highlights.

The Overview

A TP outdoor class involves a challenging combination of power walking and interval muscle circuits, culminating in full body stretching at the end. This is a brilliantly effective way of getting everything you need from a workout, and so much more, in a relatively short period of time. Don't get me wrong, this is not just a bunch of women (and a few men) strolling around the downtown neighbourhoods, pausing to do the odd squat or leg lunge. This is a fitness program like nothing I've ever experienced before, and certainly no gym or combination of weight machines can replicate it.

The Lingo

"Plank it!" - This is a great example of successfully taking a noun and turning it into a verb. When we hear this command, we drop and assume the plank position, whether it's a forearm or straight arm plank, it's a killer move and you just do it.

"Go to your happy place." - I love this one. It means, whatever is happening right now is so intense that your mind needs to go away for a little while. This could be to the porch at the Poacher with glass of wine in hand or to your own personal version of nirvana. It helps to get through the planks.

"Look at the flowers." - This is a new one that I heard last night for the first time. It does not imply that we are ever stopping to smell the roses. It does mean, however, in order to take your mind off the fact that you are into your 64th mountain climber in a plank position, you can look at the flowers directly in front of you. It is the pit stop before going to your happy place.

"Wiggle it." - This reminds us to wiggle our hips so that we can go faster, not just look more fetching. The power walker's signature hip swivel or wiggle allows our legs to move much more quickly than a regular stride.

"Loop!" - Ahhh, this is the command that when I first heard it directed at me, I felt like I had truly arrived. Let's face it, I was downright ecstatic, overjoyed and pleased as punch to be a looper. It means that you are one of the walkers at the front of the pack and now need to loop around to the back of the pack because: a) others need to catch up, or, b) you could use a little extra challenge.

"Relax." - Perhaps the most misleading of all the TP lingo, this should not be interpreted as meaning, "Please, you look weary, put your dumbbells down and rest for a few minutes." It means, blink once or breathe once between reps or exercises, because that's all the time you've got before we do something else that's sure to be even tougher.

"You're almost done, I promise." - If I had a nickel for every time I heard that one! It's right up there with, "Only four more....!"

The End Result

Once you brush off the dirt, pick off the countless blades of grass and peel the odd dead insect off of your sweaty self, you feel awesome, wonderful, energized and ready to take on the world. Every muscle has been worked to the max and you've been challenged to go a little bit, or a lot, beyond your comfort zone. I love how every single one of us feels like an athlete during class. It's not because we're told that we're athletes, it's because we feel like we're athletes. You can't fake that.

I'll let Clint, in "Sudden Impact", have the last word regarding a TP class and how it makes me feel - "Go ahead, make my day."

And honestly, it always does!

TP Basics 101 - The Gear

I've had a number of friends over the past year ask me what Tread Powerfully (TP) is all about. Now that I have a venue to showcase this kind of information, I thought, why not share a few valuable insights in my blog? A good place to start learning about TP is with the gear you will need. Since Roman is at work, I have utilized a couple of my favourite local models to pose casually in appropriate TP attire.

What to wear to an outdoor class? Let's start with the head gear. My folk art bear from Nova Scotia, who was viciously declawed by Ripley the cat, is sporting my favourite TP baseball hat, which is perfect for soaking up the massive quantities of sweat that you will generate during a typical class. The hat is also ideal for protecting your head from the sun, rain or snow. Yes, we TP all year round in all kinds of weather and we wear our hats proudly.

For comparison, here he is in his winter head gear, complete with fleece face protector. Very important on those long, gusty walks with a brisk wind chill. Yep, he looks mighty chilly, but rest assured, his face will remain frostbite-free as long as he remembers to wear this important item.

Next, you need to consider the right footwear. In my case, after a little trial and error and two missing toenails later, and after a thorough gait assessment by the fabulous folks at the Burlington Orthotic Centre, I'm wearing these stylin' Etonics. Love the lime green trim! Aside from their obvious good looks, they have an extra wide toe box and ample cushioning support that is ideal for power walking.

You may have noticed the funny looking blue inserts in my shoes. These are off the shelf Powerstep Orthotic Supports. My feet need all the help they can get, so I never power walk without them. Aside from the right shoes, you also need to carry light dumbbells for the muscle work that happens during frequent intervals throughout the class. These are my loyal and faithful two-pounders that never get lost when they are put down on either grass or snow. Red - good thinking!



Hilary the sock monkey is wearing my trusty water belt that has a tiny zippered pocket that fits my house keys and a couple of tissues. It also has an adjustable velcro closing, so that it can accommodate all shapes and sizes. This is why super svelte Hilary can wear it too! Water is extremely important to have along for outdoor summer TP classes. It can make the difference between being happy and hydrated or droopy and dry. Having been the latter, I always remember to fill my water bottle and tuck it into the handy pouch on my water belt before I head out to class. It's also important to drink plenty of water before and after class.

Other than your favourite, weather appropriate workout clothing, that's pretty much it for the special gear you will need to enjoy the wide variety of outdoor TP classes. In my next posting, I will describe what you can expect during a typical class. Until then, happy treading!

In A Fight, Who Would Win?

I think I may have challenged my niece's boyfriend, Tyler, to a fight. This is actually a good thing, which I'll explain later.

Amanda introduced Tyler to my parents and other family members at a large gathering at Canyon Creek last night. Although Tyler had met some of us before last night's dinner, he had never met my parents other than in a Skype conversation. For Amanda, this was an important step, as her much-adored Bubie and Zadie have played, and continue to play, a hugely important role in her life. Introducing Tyler to the matriarch and patriarch of the Heagle clan was a pivotal moment. I can assure you that Tyler was welcomed with open arms by everyone. How could you not love a man who was completely at ease posing in a giant wooden shoe on a recent trip to Holland?

So why the challenge to fight? This takes some explaining. Conversations at any family gathering often meander towards unusual and occasionally irreverent topics. Round about the time that the waitress delivered our prime rib entrees, the discussion turned to one of my favourite topics - In a fight, who would win? Roman and I play this game all the time. Doesn't everyone? I'll choose an opponent...it could be a sibling, friend, just about anybody...and ask Roman to predict who would win in a fight against me. Funnily enough, Roman always declares that I would be victorious in these imaginary encounters. Roman is a very smart man. To be clear, I have never actually faced an adversary in any kind of hand to hand combat, unless you count my adolescent years when my younger brother, Brian, and I had to share a bathroom.

Imagine my surprise when Tyler and Amanda both expressed their unbridled enthusiasm for my game and added that they, too, loved to play a similar game, albeit with slightly different rules. Whereas my game involved absolutely no weaponry, their game did, and not only that, their game was played...to the death! Wow! This was an intense twist on my idea where battles would be considered over when one person either fell down or cried. This was a whole new make-believe ballgame.

It was somewhere in the middle of this animated discussion that I challenged Tyler to a fight. Maybe it was all the red meat that we were hacking into with our oversized steak knives that fueled the fight fervour, or maybe it was just the fact that Tyler didn't want to say no to Amanda's Aunt Barb, but darn it, he accepted! We even set a date for the battle - Thanksgiving weekend, 2011, in the rustic surroundings of Clevelands House, Muskoka. Now what? Should I start the necessary training, brush up on all my Billy Blanks Tae Bo moves, consult with my black belt TP friends or study the art of distract-and-run-away? It's official and at this point, neither of us has retreated from the throwing down of the imaginary gauntlet. Sorry, Amanda, but your auntie has to fight your adorable boyfriend.

How is this a good thing, you may ask? From my perspective,Tyler fit in so beautifully with Amanda's extended family, that one of her aunts felt comfortable enough to challenge him to a fight. Hey, that's a compliment in my books! The outcome of this battle-to-be is still far enough off in the future that I'm not too concerned about it. In the meantime, Tyler, GAME ON!



Zucchini: Part 2 - A Love Story

Several weeks ago, when my friend Sarah suggested that I start a blog, it was with the intention of sharing some of the recipes that I was alluding to on Facebook. Little did she know that I would deviate from that mission immediately and not share any recipes at all...until today. I do not consider myself to be an unusually talented cook or someone with chef-like aspirations at all and in fact, I'm a little bit lazy in the kitchen. I tend to gravitate to recipes that have just a few ingredients and even fewer steps. If the end result is delicious then, "Yay!" If not, at least I tried something different and hopefully figured out along the way why it didn't succeed.

Today, I'm sharing the Shaved Zucchini and Parmesan Salad recipe that I tried a few nights ago that turned out to be a winner. When I'm on the hunt for a new recipe, I generally search one or two websites that have worked for me in the past. If you read my recent post on zucchinis, you would have noticed that I had a whole lot of them jammed into my refrigerator, waiting to be unleashed. When I searched for zucchini recipes, not surprisingly, I found a ton of them. Here is the original recipe that I sourced from Epicurious, an excellent website for fellow foodies because it includes numerous reviews for most recipes and more importantly, the modifications that people have made to them.

http://www.epicurious.com/recipes/food/views/Shaved-Zucchini-Salad-with-Parmesan-Pine-Nuts-360251

As with most things that I prepare in the kitchen, I switched up some of the ingredients to suit what I had kicking around the pantry. Instead of pine nuts, I used roasted, unsalted pumpkin seeds, which are starting to appear in many of my summer salads. I also added organic grape tomatoes and red onions. The beautiful combination of colours really enhanced the visual appeal of this salad. I used less of the fresh basil, simply because I didn't have very much on hand at the time and the basil that was at the grocery store didn't look very fresh. Since I can't imagine a fabulous salad dressing without at least a hint of balsamic vinegar, I added a splash to the lemon juice and olive oil. As for quantities, I used two zucchinis and for the rest of the ingredients, I just eyeballed them, which is my typical way of measuring. This is the number one reason why I do not bake. Ever.

I hope you try this lovely seasonal salad and incorporate your own variations. If you stumble upon something yummy and noteworthy, please feel free to share your recipe on my blog. By the way, it is now much easier to post comments, so please don't be shy. Happy summer feasting!



Why Don't I Have Buns of Steel?

A typical Saturday morning around here starts early - awake at 6:00 AM or so, followed by one of us turning on the computer and then feeding the "alarm cat", Ripley, who is a far more effective wake-up system than our clock radio could ever be. After puttering around the bedroom for a few minutes, I make my way to the kitchen to pour myself a bowl of Cheerios before I head out to my Tread Powerfully class. I'm never too sure what Roman does during those blissfully quiet minutes when I'm away, 85 of them to be exact, but I think it has something to do with looking after all his meticulously organized spreadsheets and budgeting charts. After my class, we have my favourite meal of the week, which is the Big Weekend Breakfast, followed by coffee on the sofa in the cold months, or out on our splendid balcony in the warm ones.

This Saturday morning was no different from any other, except that this particular Saturday morning in the "aftersore" (definition - imagine every muscle in your entire body shrieking at you simultaneously every time you move or even think of moving) of an especially intense TP class, I asked the question, more of a rhetorical one really, "Why don't I have buns of steel?" Although I didn't actually expect an immediate answer to my question, I was not prepared for the raucous laughter that this provoked in Roman. Seconds passed, then something close to at least a minute, before he finally settled down. I'm thinking that he has probably formulated a sensitive and loving response that reassures me that my buns are, indeed, steel-like in their uncanny resemblance to beautifully carved cannon balls....or something like that. But I was not prepared for the silence. Done, end of story, not another peep from my laughing mate.

So my question remained, and still remains, unanswered. Why don't I have buns of steel? I have logged hours and hours power walking, which relies heavily on engaging those substantial gluteus minimus, medius and maximus muscles, through varying terrain, hilly and flat, kilometre after kilometre after kilometre. I'm certain that I've done thousands of deep leg lunges, air squats, leaping squats, one-legged squats and plain old regular squats. I've heard time and time again that these are the most effective exercises to target my womanly rump, lift it to colossal heights and render it invincible. I have felt the burn. And yet, I still do not have buns of steel.

Some might argue that it's all about diet and others might argue that it's all about sleep, and still others might claim that if I just wanted it badly enough, I could achieve what I desired. I have conducted a little online research of my own to find out what happens when we work a muscle hard and how we can build more of it. I can visualize those tiny, microscopic tears in the muscle fibers after they've been worked to fatigue. I'm pretty sure that most days when I exercise, I've worked my muscles to the point of exhaustion, glutes included, because they sure as heck scream at me later when I try to do something simple, like climb the stairs or bend over to pick up the cat. Is Pilates the answer? Or strength training? Or my beloved Tread Powerfully? Considering that I do all of the above, I should be well on my way to cannonball butt status.

I believe that God must be a woman, otherwise we humans would not be built this way. I mean, would a masculine God have positioned our most troublesome body part literally behind us, so that we are not constantly reminded of that, over which we have no control? Only a woman would be so clever.

Why don't I have buns of steel? I may never have the answer to this question, but at least I have Spanx.

"The heck do ya mean?"

If you're anything like me, you'll know where I got my title from. "Anyone? Anyone?" And if you're also anything like me, you'll think that my last two sentences sound a little familiar. "Am I right or am I right?" Hmmm, another strangely familiar line, that is, if your brain processes the world around you like mine does. If your mind made immediate connections to the movies, "Fargo", "Ferris Bueller's Day Off" and "Groundhog Day", then you too, have a lot of seemingly useless information cluttering up your brain, which leads me to the real topic of this post, which is - "Why Do I Forget Things?" Or it could also be called - "Why Do I Remember Things That Don't Help Me Get Through The Day, Unless Of Course, That Day Includes Some Kind Of High Stakes Useless Information Trivia Game With Big Bucks On The Line?" You get my meaning, or are you now wondering, "The heck do ya mean?"

Let me explain...

This morning, at about 6:00 AM, Roman asked me a question while he was grinding the beans for our morning coffee. He was trying to remember who said the line about it being business, not personal, from "The Godfather". Hello! This was right up my alley, and never one to shy away from a challenge, I of course shouted, "Tom Hagen!" Roman, unconvinced, started tumbling around some other options like Luca Brasi, Tessio and even Moe Green at one point. We settled this little disagreement in the same way that we settle all discussions involving lines from movies, and that was to search memorable quotes on IMBd. As it turned out, yes indeed, Tom Hagen said the line, "This is business, not personal", to Sonny Corleone shortly after the Don was shot. Why can I remember just about every line uttered in "The Godfather", but I can't remember where I put my glasses? Or why I walked purposefully into the kitchen, only to freeze like a deer trapped in headlights once I got there? Or, why I went to the grocery store last weekend to specifically buy portobello mushrooms for a dinner party, and then came home with everything but the mushrooms?

Many, many years ago, my sister Marnie and I were playing Trivial Pursuit and I was winning. Let me clarify, I wasn't just winning, I was cleaning her clock, wiping the floor with her and probably ticking her off big time with comments that perhaps weren't overly sensitive in their nature. Let's face it, she was ready to deck me, and rightly so. With growing exasperation, Marnie finally blurted out, "You're reading my mind! Stop it!", to which I replied, "Huh?" If only it were that simple. The truth of the matter is this; not only was I unable to read Marnie's mind as she read me the questions off the cards and then turned them over to see the answers on the back, I was struggling with my lifelong problem of having way too much useless trivia in my brain. Rather than get angry at me, Marnie really should have felt sorry for me. And now, at the age of fifty, this useless information overload problem has grown exponentially. My memory is a disaster.

What was I saying...?

Zucchini - Friend or Foe?

Where did they come from? How did they get here? Why won't they leave? No, these are not the oblivious dinner guests who can't seem to get the message that it's time to go home, even after you yawn loudly, turn off all the lights and change into your pajamas. Oh no. This is something far more insidious. This, my friends, is the zucchini. Or should I say, zucchinis, as they tend to travel in packs. Like Count Dracula, once invited into your home, they are there for the long haul. I thought I was being smart, having never invited one into our home, at least not knowingly. Zucchini was something that never appeared on my shopping list and being a high rise condo-living city dweller, never appeared on my doorstep either from that well-meaning neighbour who was trying to "share" the zucchini love. But there they lie, stacked like cord wood, in the crisper drawer of the refrigerator.

I can explain how they got here. It was innocent enough. Several weeks ago, I placed my first order from Plan B Organic Farm and started receiving astonishingly fresh and absolutely gorgeous, organic vegetables and fruit, and eggs from meadow-frolicking chickens each and every Wednesday. This was becoming a highlight of my week and Wednesday was like its own special version of Christmas morning, as I never knew what awaited me inside the multi-coloured bins.

Then one day, there it was - the lone zucchini. Fair enough. When I purchased the customized share program from Plan B, I hadn't thought to add zucchini to my list of banned produce, alongside the dreaded cilantro and spiky frisee lettuce that I usually pick out of my salads. In fact, zucchini wasn't really part of my thought process whatsoever. Into the crisper the green gourd was gently placed, about as far back as it would go, with fleeting thoughts of perhaps grilling it one day with a little olive oil and sea salt. Yes, that would be nice.

Another week went by and another Wednesday pick-up day arrived. I eagerly opened my bin, practically trembling with excitement at what bounty lay inside, and there they were - the zucchinis. More than one this time. Oh yes, Plan B was being the friendly neighbour now and really starting to "share" the zucchini love. Three rather hefty green boys were grinning up at me from the depths of the bin, tucked behind the kale, just as if whoever put them in there didn't really want them to be noticed. Into the crisper they too were placed, not so gently this time, with thoughts of perhaps hosting a zucchini themed dinner party for my other city friends. Yes, they would love that.

I'm sure by now you can guess what happened next. Last night, when I picked up my magnificent bin of farm fresh organic produce, there it was, an entire colony of zucchini, in plain view, crowding out the mammoth bunch of kale and practically crushing the elegant golden chard. This was way beyond mere zucchini love, this was a whole new category of vegetable lust.

Well....I may be exaggerating a little bit. Truthfully, I've grown quite fond of my zucchini family, although they are starting to take over the crisper. Today, I have vowed to actually make something out of at least one or two of them. After doing a little online research, I have discovered a couple of recipes that look really interesting and do not require a grill of any sort. I shall report back on the outcome of my "Shaved Zucchini Salad with Parmesan" in another entry. Until then, feel free to share your favourite zucchini recipes with me, but please, keep the zucchini love to yourself.