Women's History Month piece: "I Am Woman" by Laurie Towers

Originally published in

WHOM YOU KNOW blog and the TOPRICIN newsletter, March 2010

"I am Woman"...Celebrating the Ladies During Women's History Month....

By Laurie Towers

 Each culture develops a general perception of what the ideal female body type would be. Surely this could only be deemed unfair as the newer Western ideals can be a bit stringent and applauding of emaciated structures. Although these may look flattering in a pair of jeans, it becomes a futile effort to obtain or maintain in reality.

In design the male physicality has always been nurtured and subsidized for sport and strengthening prowess. Before adolescence however, males and females have very similar builds. At puberty, estrogen makes its entrance for the girls thus endorsing breast development and a wider pelvis to accommodate childbirth. Another feature of estrogen is to encourage the body to store its excess fat in the hips, thighs, abdomen. As you would imagine, this is hardly a welcomed gift and is usually met with either the fight of intake depravation or any other item that may reduce the appearance of this.

Throughout history, radical efforts have been embarked upon to reduce and alter a woman’s shape despite the fact that it would forfeit her certain rights of comfort. Corsets although considered a bit Barbaric now, were certainly a common dweller in a women's wardrobe by many cultures specifically during the Victorian era. Never totally obliterated from existence however, they do live on in a more humane presence by way of implementation of more comfortable and flexible materials. Truth be told, visual reduction or augmentation is a lucrative industry and will always exist as long as there is a society to subsidize this…and there always will be.

During the wars, both WWl and ll, many women found themselves having to venture out of the household to seek out the work that their husbands, now in battle, were pulled away from. It was during this time that an advertising frenzy began to heavily market products to women to encourage their retaining their femininity. As most women were now doing "man's work" they were a receptive and captive audience to this marketing angle, to which the print media profited greatly by way of the burgeoning advertising in magazines.  It wasn't until after the 1920's that American woman were no longer " under wraps" and began to wear clothing that displayed more of their bodies, and made way for increasing concerns of body image that of course, still plague us today. The more “voluptuous" appearance was no longer the ideal and it didn't take long for the concern to give birth to the diet craze.

Our culture has celebrated the athletic male body for thousands of years, but while the aesthetic beauty and strength of the male body has long been a common subject of art, women have not felt the same embrace. Throughout the 20th century though the new role of women both physically and intellectually had come to be re examined. We gained the right to vote, own property, enter into politics and other professions ordinarily reserved for the boys. Despite the many gains, the allowance of women to redefine their "bodies" remained culturally stagnant. It is still society that dictates the limitations on what is deemed "Aesthetically acceptable" as far as the female body is concerned. Women and girls of the 60's were assaulted with the visuals of Twiggy and Barbie dolls as the look to strive for. This look became the standard of impossibility that only proliferates the cycle of negative body image and cements the growth and profits of the diet industry. Thin was in, and there was no turning back. Until.......

The standards of femininity sketched by societal hands were certainly challenged in the late 70's when bodybuilding introduced a new type of feminine physique. The rules that dictated the "societal norm" as far as the female body should look like, was blown out of the water completely and for good. Never before have female bodies looked like this, in the recent or distant past. Muscles were visibly developed that were unheard of on the female form, and the proportion became bigger and most importantly...stronger. Mentally, emotionally and physically.

According to a recent survey of teenage girls, they list their primary source of news and issues on women's health, comes from the media. That has to make you wonder what chance does an expanding mind have if it are being spoon fed a distorted philosophy. As parents, mentors or just concerned adults, we can inspire and offer a more diverse and healthy image of women that would no doubt promote a more healthy self esteem. Our daughters deserve it, and so do our sons who will go out and marry not just the woman but all she encompasses due to what we nourish her with. This so that she doesn't succumb to pressure that some feel the need to in conforming to a societal ideal. So that she can grow, conquer and command her place in the world based on a fair starting point, and measured by merit and equal value. Baby steps and progress made day by day, but progress surely made. Perhaps still a long, long way to go....."until I make my brother understand"......

"Winter Work Out" by Laurie Towers

Originally published in SHAPE online, 2010

Winter Work Out........

 By Laurie Towers

Blame it on shorter days, blame it on light deprivation, now you may want to blame it on the recession that’s your call. Wherever you see fit to lay the fault, the fact of the matter is that people statistically tend to reduce their working out by a large margin in the winter months. The exception being only those ill fated New Years resolutions that have gym memberships spike right after the holidays, then dwindle after we shake the confetti from our hair.

The fact is the winter moths offer some wonderful natural opportunities towards working out in addition to creating a wonderful landscape for it. Think about those endless hours of our youth playing in the snow. Those snowball fights and snowdrift jumping were not only endorphin-releasing, but those movements were dripping with plyometric, velocity encouraging and cardio vascular activities. Guess what? Those were all the caloric burning FUN things we did as kids that kept our metabolism clicking away like a New York cab meter.

The truth is there are quite of few activities that can translate well from indoors to outdoors providing the proper preparation. Assuming the climate is compatible to it, walking, running and biking will always be mainstays with the investment of the proper insulation and clothing.

 a) Dressing in layers with cotton , wool or any other breathable material is highly preferred, as this will keep the moisture AWAY from the body. Hats worn to seal in the body's natural insulation , in addition to gloves.. Sunscreen and moisturizers can also create a barrier between the elements and exposed skin, and trainers should make sure that they make this information available to their clients.

b) Re hydrate the same as you would during the warmer months. A common and costly misconception is that because you don't sweat as much, your need to drink water is naturally cut in half. the fact is that you NEED to re hydrate at the same level as you normally would in the warmer months EVEN though , you will not necessarily feel as thirsty.

c)Trainers should make sure that their clients are properly warmed up, as the colder climate will promote more muscle shortening and restriction, thus leaving the muscle vulnerable to any insult or injury.

As with anything that goes on within the parameters of a workout session, the onus is on the trainer to keep it interesting and diverse. If you are going to use all that Mother Nature offers as a gym, you will find these activities enjoyable as well as beneficial. As snow provides a "Natural resistance" to our normal activities, simply walking, running and sled pulling, provide a wonderful and natural addition to any outdoor workout. For a more challenging walk, you can have your clients wear snowshoes for that little bit of extra effort that makes a difference.

On a personal note, I think that snow shoveling (when done correctly and with good form..) is probably THE most complete and potent workout that you can have in the outdoors. It’s the marriage of velocity and endurance that gives you everything you need in one setting.

Revisiting my prior statement about New Years Resolutions and weight loss, body improvement. Having been in the field for nearly 20 years, I'm here to tell you that they never work. I often marvel at how many empty boxes of fitness gadgets, I see in people’s garbage bins after the holidays, but I NEVER see any difference in physiques when those layers of clothing come off in the summer months. Why? Simply because things done for a "short term" goal never work. A commitment to philosophy and lifestyle is the only ideology that keeps us on the right track. It’s so funny how we are taught since childhood that we need to brush our teeth at least 4 times a day, threatened with the outcome of rotted teeth falling out of our heads if we don't. In actuality though, we use and treat our bodies far more abusively than we ever could our teeth ( I can hear the jaw clenching of every dentist in New York as I say that, but who cares...).  The truth is , it was NEVER engrained early on that we need to treat our bodies in a mindful fashion. A simple commitment to a healthy, realistic diet( the occasional junk food..), so that the person doesn't have the resentment of deprivation and leave the door open to sabotage.  How often has any of us seen that happen? At least every other day in some fashion. Even the most well informed and inventive trainer, can give his or her client the best possible workout and environment for it, while they are IN their presence. The key here is…the client needs to hear their gospel when they are not........

Hope that helped, please feel free to email or call.....

Yours in heath,

Laurie Towers CEO

Physical Advantage PC

139 East 57th Street  penthouse

www.physical-knead.com

212 460-1879

"Cold Weather Workouts" by Laurie Towers

     Originally published in TOPRICIN newsletter January 2010                                           

COLD WEATHER WORK-OUTS, Laurie Towers

As we look anxiously and hopefully to the nearing Spring, we are only so happy to give Old Man Winter a gentle wave of goodbye, as we see the blades of grass start to sprout and embrace the rebirth of nature as a whole.  We also seem to find our way back to the now thawed out, path to exercise and health, as outdoor and activities, and less clothing, are the featured incentives in this venture. But as there may still be every excuse to allow the cold, to keep us on the couch, we should definitely reconsider that exercise can exist in ALL seasons.

 Blame it on shorter days, blame it on light deprivation, now you may want to blame it on the recession , thats your call. Wherever you see fit to lay the fault, the fact of the matter is that people statistically tend to reduce their working out by a large margin in the winter months. the exception being only those ill fated New Years resolutions that have gym memberships spike right after the holidays, then dwindle after we shake the confetti from our hair.

The fact is the winter months offer some wonderful natural opportunities towards working out in addition to creating a wonderful landscape for it. Think about those endless hours of our youth playing in the snow. Those snowball fights and snowdrift jumping were not only endorphin releasing , but those movements were dripping with plyometric, velocity encouraging and cardio vascular activities. Guess what? Those were all the caloric burning FUN things we did as kids that kept our metabolism clicking away like a New York cab meter.

The truth is there are quite of few activities that can translate well from indoors to outdoors providing the proper preparation. Assuming the climate is compatible to it, walking, running and biking will always be mainstays with the investment of the proper insulation and clothing.

 a) Dressing in layers with cotton, wool or any other breathable material is highly preferred, as this will keep the moisture AWAY from the body. Hats worn to seal in the body's natural insulation, in addition to gloves.. Sunscreen and moisturizers can also create a barrier between the elements and exposed skin, and trainers should make sure that they make this information available to their clients.

b) Re hydrate the same as you would during the warmer months. A common and costly misconception is that because you don't sweat as much, your need to drink water is naturally cut in half. the fact is that you NEED to re hydrate at the same level as you normally would in the warmer months EVEN though , you will not necessarily feel as thirsty.

c)Trainers should make sure that their clients are properly warmed up, as the colder climate will promote more muscle shortening and restriction, thus leaving the muscle vulnerable to any insult or injury.

As with anything that goes on within the parameters of a workout session, the onus is on the trainer to keep it interesting and diverse. If you are going to use all that Mother Nature offers as a gym, you will find these activities enjoyable as well as beneficial. As snow provides a "Natural resistance" to our normal activities, simply walking, running and sled pulling, provide a wonderful and natural addition to any outdoor workout. For a more challenging walk, you can have your clients wear snowshoes for that little bit of extra effort that makes a difference.

On a personal note, I think that snow shoveling (when done correctly and good form..) is probably THE most complete and potent workout that you can have in the outdoors. It’s the marriage of velocity and endurance that gives you everything you need in one setting.

Revisiting my prior statement about New Years Resolutions and weight loss, body improvement. Having been in the field for nearly 20 years, I'm here to tell you that they never work. I often marvel at how many empty boxes of fitness gadgets, I see in people garbage bins after the holidays, but I NEVER see any difference in physiques when those layers of clothing come off in the summer months. Why? Simply because things done for a "short term" goal never work. A commitment to philosophy and lifestyle is the only ideology that keeps us on the right track. Its so funny how we are taught since childhood that we need to brush our teeth at least 4 times a day, threatened with the outcome of rotted teeth falling out of our heads if we don't. In actuality though, we use and treat our bodies far more abusively than we ever could our teeth ( I can hear the jaw clenching of every dentist in New York as I say that, but who cares...).  The truth is , it was NEVER engrained early on, that we need to treat our bodies in a mindful fashion. A simple commitment to a healthy , realistic diet( the occasional junk food..), so that the person doesn't have the resentment of deprivation and leave the door open to sabotage.  How often has any of us seen that happen? At least every other day in some fashion. Even the most well informed and inventive trainer, can give his or her client the best possible workout and environment for it, while they are IN their presence. The key here is…the client needs to hear their gospel when they are not........

 

"Tricking the Body In Working Out" by Laurie Towers

ORIGINALLY PUBLISHED IN SHAPE ONLINE, February 2010

Tricking the body into working out......

By Laurie Towers

Shouldn’t be the case but it sometimes is. Those of us who view working out as our "drug of choice" happily find our way into the gym without prodding, coaxing or gunpoint. The rest of the population has to find tricks to get through their training without coming up with reasons to stop before they have started.

The first brilliant trick that was put into place was to adopt the "training partner" ideology. As we are social creatures, nothing is better than having camaraderie, as incentive. This helps us create a challenge factor as well, as our egos step in to force us to "keep up with the Joneses", or possibly even one up them in a friendly arena.

Muscle isolation has to be a factor in a work out, as there is no other way to use that muscle correctly, effectively, and without assisting with other well meaning muscle groups. Focus and applied visualization on that muscle, keeps the person one with the movement and allows that specific muscle to do the bulk of the work without interference or support that would reduce the benefits of the movement by a huge margin.

"Cardio daydreaming" is certainly a lot safer than if you would attempt it while working out anaerobically where form and precision are paramount. Ipods sales are always said to surge during moths where gym memberships peak (post holiday..) as well as summer months . As your mind doesn't need to concern it self with much else but endurance, it can easily fall victim to boredom and the desire to cut the activity short increases. Walk into any gym, in the world and there cardio room has a television or two set up in clear view for its membership to access. The more elaborate will also have landscape scenes on the boards of their stationary bikes. Even with that, a majority of the population would rather partake in cardio activity outside the gym , as it certainly does encourage the possibility of stimulus and social exchange, allowing our benefit rich workout to happen, without us even knowing it......

Holiday Eating Tips: "Substitution is Key" by Laurie Towers

 Originally published in the TOPRICIN newsletter, 2009

"Substitution is key..."

By Laurie Towers

The holidays represent so many wonderful traditions with their genesis being spiritual based on a variety of faiths,  common denominator of love and good will towards men. So what then has it become mass-produced into a shopping and food orgy that totally negates the nuance that was intended? Hmmm? Man's progression both industrial and social changed our ideology towards "production" versus satiation. For good as well as bad. This is progress after all. Also our first "substitution" by the way......

As so many of our celebrations are anointed with food and the "breaking of bread" together, it tends to turn out that as we have more we indulge more. Since we rarely settle around the table with our guests during the season, by slicing into a nice healthy salad, there are certain things that we can do both pre and post holiday, to ensure that the adds cheer did not add any extra pounds.
The kindest and most logical rule of thumb is when surrounded by the temptation of sugars, carbs, fats, and alcohol IS to enjoy..but " substitute" moderation for overindulgence.
The holiday season can typically bait people to throw caution to the wind as far as food consumption goes as allowing us to immerse ourselves in other obligations that encourages skipping exercise. Given the fact that exercise elevates your endorphins and levels your mood, this is crucial in going head to head with the stress that the holidays can bring along. Lets first substitute a healthier look at the harried pace and insert a more balanced and healthy approach to the before and after effects of it.
In our working environment, let’s substitute the stairs for the elevator, as walking up or down a few flights of stairs will certainly burn more calories than standing and pressing an elevator button.
We can substitute a walk to our next meeting in lieu of a train or taxi, assuming that the weather , time and distance factors are compatible to this.
A bigger challenge is to find substitution for those wonderful snacks and foods that were luring us to the table like the sirens of the sea....
Substitute some air-popped popcorn, rice cakes, dried or fresh fruit that you brought from home for that trip to the vending machine.
Substitute that once a week meeting a friend for drinks, with a trip to your favorite class at a gym of yoga studio.
Substitute a Saturday movie or brunch for charity work or outdoor event that encourages  endurance-related cardio activity. Soul and body enriching and of wonderful social import.
Substitute eating at your desk with going out to get a healthy meal. Even simple movements can encourage an elevation in caloric burning, as well as being a wonderful way to clear your head of work related thoughts.
Substitute water for coffee and drinks high in sugar. The role that hydration plays in general maintenance of the health of the body is severely underrated, and we often don't re-hydrate enough or correctly. Any drop in body fluids will result in a good amount of energy loss in the average person.
Substitute a diet high in fiber, fruits , vegetables, and lean protein, for the one full of processed sugars, pastas, starch, breads, and high fat content.
Last but not least, substituting the idea of a long term commitment of being more mindful and an active participant in your general well being and bodies, instead of a general and cavalier assumption that it will always work and look the way we want.
Now if it were ONLY as easy as picking up that wrapping paper off the floor? Doesn’t really  matter..substitute the baby steps for sitting still,  because after all , Rome wasn't built in a day.