Gym Etiquette: How to Cope With Naked Coworkers

By Theresa Tamkins

I have a coworker who’s frank, funny, and trying to get fit. She recently announced that she’s ready to make the leap and actually join a gym. I immediately began selling the virtues of the local workout spot, which is popular around the office. Quick lunchtime workouts! A billion branches!
She hemmed and hawed and finally said that while she wanted to go, she couldn’t bear the thought of running into anyone from the office. What could be more socially awkward than a semi-clad or buck naked conversation about work-related matters? Read More

Countdown to Race Day, and Stress Levels Are High

Will more work and less running help or hinder my half marathon performance?
by Amanda MacMillan

Race week is finally here: This Saturday at 9 a.m. at Coney Island will be my first real attempt at running a half marathon.

When I began training back in November, I originally planned to be ready for a March 16 race. Then I got sick, lost a few weeks of training, and discovered the Brooklyn Half Marathon was going to be held just one month later and much closer to home.

As soon as I registered for this race, the organizers changed the date, pushing it back a week. Not that I'm complaining; I've appreciated every one of these extra training days—and just this past weekend, I actually reached my goal of an 11-mile run. (The experts say that adrenaline will carry you the last few miles, even if you haven't trained that far. I hope they're right!)

But as race day approaches, I can't decide if this is all happening at the best or worst possible time.

Even without race pressure, this would be one of the most stressful weeks of the year. We're relaunching Health.com in less than a month, and we've been working long days, late nights, and weekends. Lunch and dinner are eaten at our desks, and it's been harder and harder to sneak away for an evening run—or even an hour at the gym.

My sister, who's coming up Friday night and will run Saturday, is taking her finals for nursing school this week, working overtime at her part-time job, and trying to set up her summer internship plans. "If I can make it through exams and actually get to New York without losing my sanity, this race should be a piece of cake," she told me last week.

I'm hoping that her sentiment holds true on Saturday—that all of this week's stress and distraction will make my weekend run feel like a release of energy, a reward for my hard work, and a welcome change from sitting at my computer all week.

There is one good thing about this not-so-great timing: The week before a distance race is the perfect time to "taper," or reduce mileage and intensity, so you're recharged and feeling good for the big day. That means I'm only doing a couple of three-milers this week—and taking Thursday and Friday off completely. If nothing else, at least my legs will be well rested.

Regardless, I feel pretty well prepared. I'm drinking lots of water, checking the weather forecast obsessively (partly cloudy, high of 72, beautiful!), and planning a carb-loading pasta fest for Friday night.

I never thought that a 13-mile run would be the thing that gets me through the work week, but that's exactly what I'm looking forward to right now. Well, that and the massages we've scheduled for later Saturday afternoon.

Sticking With My Morning Workout

To make running a daily habit, I’m setting concrete goals
by Amanda MacMillan

I never thought I’d say this, but my long weekend runs have become the easiest part of my training program. Sure, it took me 98 minutes to run 9.5 miles on Saturday, but 98 measly minutes out of a full weekend of leisure is an easy sacrifice.

Trying to run three to five miles three days a week, on the other hand, is a different story. With long work days, dinner dates, and meet-ups with friends, I’ve been having trouble squeezing it in.

During the winter, I had no choice but to use the treadmill; that meant I could run on my lunch break or right after work. Now that the weather’s nicer, I’ve been spoiled—and suddenly, it just seems wrong (and really, really difficult) to run in the sticky, sweaty gym.

Running in midtown Manhattan isn’t an option I want to consider either, thanks to the crowded sidewalks and vehicle exhaust. And for safety reasons, I don't particularly like running anywhere after dark. So that means I have to either cut my day short and hightail it home to Brooklyn at a decent hour, or do the unthinkable: Wake up early.

I am not a morning person. But for the last two weeks, I’ve been trying desperately to haul my butt out of bed for a sunrise workout. I've marked my calendar. I've programmed “Gonna Fly Now” as my new cell phone alarm. I've asked my boyfriend to call me at 6 a.m. and scold me for being lazy. A few ambitious mornings I’ve made it out, but nothing’s been able to consistently beat out the allure of the snooze button.

I posed my dilemma to Walter R. Thompson, PhD, professor of kinesiology and health at Georgia State University and an expert in exercise adherence. Give it some time, he advised: It will probably take about a month of regular morning workouts before I start to notice their benefits and actually look forward to them. A big part of this, he explained, is breaking old routines and establishing new ones.

“You’ve spent the last 25 years getting out of bed and not even thinking about exercise,” he told me. “That’s a hard habit to break.”But my Monday-Wednesday-Thursday schedule is a good start, he added. “Sleeping in once or twice a week gives you a breather to look forward to, but you’re still exercising enough to meet your goals.”

Speaking of goals, he suggested setting both short-term (to keep from losing focus) and long-term ones (to remember the progress I've made, even in the event of setbacks along the way).

So for the remainder of my training, I’m doing just that: My long-term goal is to run the entire Brooklyn Half Marathon on May 3. And next week, maybe I’ll aim to shave another minute off my five-mile time.

This week? I’m just focusing on getting up and out the door when I say I will.

Chilling out in Chiang Mai

Published on May 15, 2004
The Northern capital boasts a wealth of spas, all geared to treating stressed minds and abused bodiesChiang Mai spas are a modern take on an old concept, where modern seekers of good health, fitness and beauty immerse themselves in hot tubs much as how the ancients did.

The oldest known spa dates back 5,000 years to Merino, Italy and it’s believed that Egyptians used mineral baths for therapeutic practices during the same era. Most early spas were located near natural hot springs, but in 600 BC water in rustic cauldrons was heated by sizzling hot stones.Later, the Greeks discovered hydrotherapy for ailments such as jaundice and rheumatism, and more than 2,000 years ago the Romans introduced hot water to fun and decadence.

The Roman thermae was an elaborate technology of aqueduct systems carrying mineral waters throughout complex private chambers, steam rooms and public baths. In an effort to outdo their predecessors, each emperor would increase the size and extravagance of their spa, with the Diocletian capable of holding 6,000 bathers.The thermae or spa has since spread to resorts around the world offering sport, refreshment and therapeutic facilities. But they vanished with the fall of the Roman Empire and, apart from a brief revival during the Middle Ages, the concept was lost until its modern resurrection.Today’s spas have been updated to treat the stressed minds and abused bodies of modern humans. “It’s mainly a matter of education,” says Chitra Klanprayoon, co-owner of Chiang Mai’s Ban Sabai Spa Village.“

Greater knowledge of oneself might bring on a need to change, shed a few kilos, detoxify the body, relax the mind, and that’s where the modern spa comes in. We can provide a mixture of holistic and contemporary treatment, with some wellness spas seeking medical evaluations by physicians before giving prescriptions and advice on treatment,” adds fellow co-owner Matthias Froelich.Chiang Mai has a perfect environment for rejuvenation, with Lanna culture being a vital ingredient. Lanna – meaning “Land of One Million Rice Fields” – holds with traditions of tranquillity, politeness and living with nature and forms a philosophical base for spas in northern Thailand.

Natural surroundings, such as the mountainous landscape, hot springs, herbs and organic products also play a large part in this ideal setting for disease prevention, recuperation, comfort for the terminally ill or simply a place where one can be pampered.In the past eight years, many spas have developed in the Chiang Mai area, and 20 of them belong to the Thai Lanna Spa Association, of which Chitra Klanprayoon is president.“This organisation is essential,” she says.

“The word spa is being used for a greater variety of services these days and the public must be assured of what association members have to offer. Our spas can guarantee high quality and effective therapy from qualified doctors and staff, and we must not be confused with night-time entertainment places.”The association proudly took part in the first World Congress of Holistic Medicine, held in Chiang Mai last month. Supported by the World Health Organisation, Thai Ministry of Public Health, the event was seen as a major step toward the region’s endeavour to become a regional centre for medical and therapeutic care.

Apart from 50 presentation booths, lecturers and delegates attended from more than 20 different counties.The gathering also revealed the remarkable diversity of spas, and how many spas succeed by concentrating on specific therapies and themes.The Ban Sabai Spa Village, for example, specialises in detoxification courses for colon irrigation, life management, dietary advice, weight loss and fasting. Set in lush tropical gardens a few minutes from downtown Chiang Mai, guests are invited to drown their troubles in the swimming pool or salt flotation tank.

There is a range of single remedies and mixed therapy packages to tone up the body and evaporate stress including steam baths and assorted massages. Aromatherapy can help to achieve meditation and the beauty conscious can treat themselves to a manicure, pedicure and body wax. Prices range from Bt450 for a single therapy to Bt5,500 for the six-hour Jasmine Spa Package.Day visitors are welcome and for guests staying over, luxurious Lanna style villas are available at Bt4,800 per night. Each one contains a whirlpool, steam room, sauna and outdoor bathroom with aromatic plants. Standard rooms in similar design are Bt2,700.Ban Sabai Spa Village is an ideal place to improve your mental and physical condition or simply be thoroughly spoiled.For seekers of spiritual enlightenment, there’s the Tao Garden Health Spa, beautifully situated in a mountainous area 30 kilometres north of Chiang Mai

.Paths wind their way though more than 30 hectares of shrub lands shrouded by trees and lead to the Immortal and Lao Tzu’s Meditation Halls, and the Ba Shen Memorial Hall for Tai Chi, Tao Yin and Chi Nei Tsang activities. A swimming pool and gym are nearby.The body cleansing programmes here follow a Taoist or Chinese regimen supported by modern medicine and the spa is especially pleased with its Karsai Nei Tsang genital massage for both sexes. This manipulation of the sexual organs may help alleviate impotency, frequent and difficult urination, painful menstruation and intercourse, and low libido.

Chi Nei Tsang is a stomach massage, but one designed to soothe both body and mind. Stress and worry move from the brain to create physical obstructions in the tummy. This therapy not only clears out toxins and smoothes knotted intestines, but also provides spiritual well-being.Sitting in the Dark Room is a departure from the physical. Totally devoid of light or sound, this method of detachment, meditation and discovery of one’s inner self is endured by some for as long as three weeks, while others might start screaming shortly after the light goes out.Individual spa treatments start at Bt300, and there are inexpensive beauty preparations. One- to seven-day packages range from Bt1,900 to Bt32,300, without accommodation, which is priced from Bt3,200 to Bt5,300 and includes use of facilities.Some spa goers prefer vigorous sport to blissful tranquillity, and that’s where the Northern Heritage Resort & Spa comes in.

Located 25 kilometres east of Chiang Mai Airport and surrounded by forested mountains, one can jump out of the jacuzzi and straight onto the first tee of the challenging Chiang Mai – Lamphun Golf Club. And if 18 holes on this magnificent championship course aren’t enough there’s cycling, trekking, pool, snooker, tennis and karaoke.Five spa pavilions – spread around the swimming pool – are waiting to rejuvenate worn out bikers, adventurers and foot sloggers with a large selection of therapies. The athlete’s rejuvenation course costs Bt6,200 and a sport massage is Bt2,500.For those who might have overdone things, an in-house medical centre is linked to Chiang Mai Ram Hospital.Back in the spa, one can experience the benefits of soaking in Dead Sea minerals for Bt8,000. Or how about a bath in red wine for Bt7,400? There are many packages, and prices can be found on the resort’s website. Luxury rooms and suites in a hotel environment go from Bt3,500 to Bt10,500 per night and log cabins cost up to Bt12,000. There are special rates for long term guests.

The Chiangmai Oasis Spa has adopted the Roman concept of unadulterated pleasure. After negotiating the stepping stones in the fish pond and soaking up the warm greeting at reception, it’s easy to forget that you’re bang in the middle of town.Escape the rigours of modern living. Slip out of the office to a haven of fragrant flowers and fountains and into a relaxing steam room. Or watch your troubles float away in the bubbles from the bath. The Oasis is a place to be pampered by therapists trained to take care of your every need.

At the two villas you’ll find steam rooms, private gardens, and alfresco showers and jacuzzis. Once settled into this perfect setting, there is an exciting menu of treatments to ponder.This day spa provides many individual therapies and six packages, and the proprietors are particularly proud of their Tibetan style “hands on” foot massage.

Massages range from Bt550 to Bt2,500 and most of the scrubs, wraps, facials and hydrotherapy cost less than Bt1,000. Packages start at Bt1,900. Or lash out Bt5,400 for a fully gratifying four hour Oasis Experience.So for the body pampering, health conscious, sporty and decadent – when in Chiang Mai, do as the Romans did.
Bob Kimmins

The Nation

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New Year's Fitness Resolution?

New Year's Fitness Resolution?
Provided by: DrWeil.com

Q: My New Year's resolution is to get on an exercise program and get into shape. But I've made similar promises to myself in the past and haven't been successful. Do you have any suggestions that might help me follow through? -- Nell A: New Year's resolutions are easy to make but can be hard to keep, especially when the goal is to substitute new habits for old. To help with follow-thorough on exercise routines, I suggest starting with a trainer for guidance. In fact, a study at McMaster University in Canada found that people who are new to exercise do better when they have some professional help.
In the study, all the participants were asked to perform a grip-strength task. Then, half the participants set their own goals for the second exercise, while the other half was assigned to squeeze three more pounds than they had in the first round. As the study progressed, the researchers concluded that the expertise of a fitness professional increased the confidence of the beginning exercisers and also helped motivate them.
If you're new to exercise, it is a good idea to hire a personal trainer to help you set the routines. A few sessions can get you going on the right track and the trainer can help you set realistic goals. If you're planning to include strength training in your exercise program (and you should), you need a trainer to teach you the correct form so that you get the most out of the exercises and don't injure yourself. If you can afford it, weekly (or even twice monthly) sessions with a personal trainer will go a long way to keeping you motivated while ensuring that your workouts are appropriate to your age and fitness level. If you're going to be exercising at a gym, be sure to ask trainers there to show you how to use the weights and machines. If you can't afford to hire a trainer for regular sessions, it is still a good idea to pay for a session or two when you begin an exercise routine. The trainer can give you goals for aerobic and strength-training exercises. When you meet those goals, you can schedule another session so that new goals can be set.
Best of luck, and Happy New Year.
Andrew Weil, MD

Gyms for Kids?

Gyms for Kids?
Serious workout enthusiasts may insist that a gym is no place for a child, but more and more gyms geared toward those in their growing years are popping up all over the country. With names like Little Gym, My Gym or Gymboree Play & Music, the gyms feature balance beams and other gymnastic equipment, kid-centered "aerobics" -- even spinning classes.
Industry experts say the gym programs catering to kids are being helped by parents spooked by the rising tide of childhood obesity and the lack of unstructured outlets for play. About 30 percent of U.S. schoolchildren are estimated to be overweight and about half of those, obese.
For many, the now old-fashioned pastime of going outside to play may not be an option, and kid-centric gyms may provide an active alternative. But, they certainly are not the only option to get your kids moving. No matter what activity you choose, at a gym or in your own home, make sure your kids turn off the TV and get moving. For some ideas to try with your own kids, check out these 20 activities to do with your kids other than watch TV.
USA Today November 25, 2005