Fast Twitch or Slow Twitch? Let your body dictate your workout

When I was in undergrad, my boyfriend suggested we play tennis. I stood with my racket at the end of the court and waited for him to hit the ball to me. He hit the ball to the side. No no no. You must hit the ball RIGHT to me. No, you're supposed to run for it. Well forget that. Tennis for me lasted about 4 minutes and it was 4 minutes too long. 

Many years later I read an article about fast twitch and slow twitch muscle and how everyone has some of both but some people have more of one type than the other. If you have a greater proportion of fast twitch muscle compared to slow, you're naturally good at moving quickly so sports that require speed and agility are your game. But if it's the reverse, more slow twitch rather than fast twitch muscle, endurance activities are your thing. Training can influence the proportion but not substantially and never to the extent of inverting what you have naturally. So basically, Mostly fast twitch = Always Mostly fast twitch and Mostly slow twitch = Always Mostly slow twitch. Thank your parents for how you're made.

If you detest your workouts, maybe you should have a close look at your heritage and see what they were good at in their time. Chances are you'll take after one of them and a similar activity today will be a good match for you. If you take a little time to narrow your workout options, you may save yourself some agony and find an enjoyable activity that you look forward to rather than dread. 

What were you good at as a child? That younger, smaller body of yours had the same proportion of fast twitch and slow twitch muscle that your body has today. What was your favourite game in the school yard? Were you good at tag or were you always the first one caught? Was standing around and skipping your thing or running the bases? Spending some time thinking about it critically will give you a good idea if the adult you would rather go to the gym and lift weights or jog a few times around the block.

What's your personality? Are you a social type? Then maybe going to the gym with a friend and chatting while you do your circuit is more your speed. Or suffering with a group through a spinning class. Not so social? Then going to the pool and swimming laps probably sounds very appealing. People are around but you're basically working out alone.

As for yours truly, that unfortunate brush with tennis told me all I needed to know and a quick look at Dad reinforced it. Slow twitch from top to bottom. 

Going cheap with your kids is a good idea. But not all the time

Providing for children is expensive. From before they arrive until long after they've left, it seems an endless flow of money is directed their way.

This is why figuring out ways to save money when raising kids has become an industry of it's own. There is a plethora of websites and blogs and online stores with deals and coupons and tips on what you should do and where you should shop and cost-cutting measures you should take. All with the attractive goal of saving you money.

I've been a big money-saver myself. I have a lovely friend with older boys who passes on clothes her own kids have outgrown. Some of the things she gives me are brand new (really) and some are destined for the rag bag. Like my own kids, her's have their favourites so some items are worn until they don't fit any more while others remain in the drawer until they don't fit any more. What my own kids don't like or outgrow goes off to the local Value Village.

Going cheap on clothes makes sense on a whole bunch of levels. They outgrow things so quickly it's usually just one season of wear on those shorts and t-shirts, winter coats and snow pants. A few years ago I found a high-end winter coat at Value Village that lasted my oldest son one winter and my younger son 2 winters. When I donated it back to Value Village it was still in wonderful shape. But that's quality for you.

One's enthusiasm to go cheap with the kids can fall off the rails though, when we try to apply it to other areas like food or safety. Feeding those growing bodies with cheap food of little nutritional value has an extremely high health cost in the end. 

But what about going cheap with a safety harness when so many are available at such great prices? 

Believe it or not, I'm in the middle on this one. Part of me wants to call you crazy if you even consider buying any harness other than mine but the reality is those cheap harnesses do have their place. If you're going to use it only a few times, I mean literally a few times, then cheap is good. Cheap should be fine. After all, it's only for that one trip or that one outing or that one visit to the grandparents. It's new from the box so you certainly shouldn't have any issues with it for the few times it'll be used.

But if you think there is even a remote possibility that you'll be using that safety harness more than a few times as your child grows from 18 months to 3 1/2 years of age, in my opinion it's better to go with quality. And when it comes to quality you get what you pay for. Don't go cheap. Get something that will pay for itself in peace of mind alone. Get something you can trust not to come apart during the years you'll be using it. Get something that's say made by me.

Is your child kept indoors at school because they are a flight risk?

One area of my business that has grown nicely over the past year is my sales to schools and Independent School Districts (ISDs). 

They are looking for my Child-to-Adult Harness to use with one of their students so that student can go on a field trip or play outdoors on the school grounds. 

Some school properties are not entirely fenced so students who are a flight risk have to be kept indoors during recess and lunch breaks. Playing outdoors or participating in field trips off the school property was never an option for these kids.

I now have 29 schools and ISDs as customers. One school ordered 2 different sized harnesses to use with different children when the need arises. Another school ordered a harness with a 10 foot lead so the child could play on the outdoor equipment without running off the property. A number of schools have ordered harnesses with very short leads so the child could safely be walked from one classroom to another.

Many parents who use my harness with their child send the harness to school so their child can fully participate in the routine activities of the classroom. If your child is being kept indoors all day at school or being left out of field trips because they are a flight risk, you may want to consider getting them a harness so they can do what their friends do and go where their friends go.

Thinking of buying a Special Needs stroller to contain your child? My Child-to-Adult Harness may fit the bill instead

This stroller costs $1,500+ USD

More than a few of my customers have told me that when their older child has become too much for them to manage, their doctor has recommended they purchase a special needs stroller, or push chair, to strap their child into so they can once again safely leave the house. 

These strollers don't come cheap. All of them cost more than my first car. If your child can't walk and a push chair is a better option than a wheelchair, then such an investment makes sense. You'll get years of use from it and your child will love it. 

But if your child can walk, I can't help but think that a special needs stroller is quite the luxury ride. 

A couple of other things come to mind besides the expense of a special needs push chair: 

• Your child is accustomed to walking. How will they adapt to being tied to their new chair? Is this type of restraint new to them? Will it be accepted?
• Will it take more than one person to get your child seated in the stroller and secured to the harness? Will you be able to cope on your own or will it take 2 people to get your child secured?
• The seatbelts and harness that are stitched to the stroller will fasten at the front of your child well within their reach. Will your child undo the buckles so they can get out of the stroller to walk?
• How will the use of the stroller impact the amount of exercise your child is getting? Safety first of course but will this mean your child no longer has the option to walk? Or only limited opportunity to walk? If they are accustomed to walking (or running!) most of the time, and now have to ride, will they have other opportunities to get exercise?

If you are considering a special needs stroller or push chair for your ambulatory child, I beg you to have a look at my Child-to-Adult Harnesses before you make your purchase. Maybe a walking harness is all you need to keep your loved one close at hand. My harnesses are:

• made to fit your child but adjustable to last for years
• buckle at your child's back. Replace the buckles with locks to increase security
• the harness + any accessories + shipping and taxes (if any) would be less than $200

Two years ago I had a customer who had spent a huge amount of money on a second hand special needs stroller for her teenage daughter. Obviously her daughter could get out of it in seconds because all the buckles were at the front. Because of this problem she went looking for a way to keep her daughter seated. She found me and ordered one of my harnesses plus a chair strap. But once she had my harness, her daughter was able to safely walk again and the stroller wasn't used!

No one gets it right the first time all the time but if you do your research and mull things over, it usually pays off. Maybe even to the tune of $1300 in savings.

Do you write your cell phone number on your child?

Is he wearing a cell phone #?

I'll confess that I don't belong to any parenting forums but a few years ago when I first started my business, I wandered into one to see what the word was about harnesses. I quickly learned that the safety strategy of the day was to write your cell phone number on your child's neck before leaving the house. The idea was, if you lost your child they would surely be found by a Good Samaritan who would call your number and wait for you to come and collect your little one. This strategy was overwhelmingly preferable to using a harness with your child.

I got out of that forum and went into a few others and the word was the same. Writing your cell phone number on your child was hugely better than even CONSIDERING using a harness. Never use a harness. No no. Geepers, what would people say about you? What would they think?

 Sure I'm biased toward harnesses and obviously I'd be delighted if every little kid had one, especially one of my Child Harnesses LOL, but I must admit I was completely thrown by this whole "write your cell number on your kid" idea. It's a wonderful strategy if you could be assured that your child would be found by someone like me or you. Well, maybe not me because I don't have a cell phone so I'd have to track down someone who did so you could be called and told we have your child. But you wouldn't mind waiting a bit longer while I did that would you? 

Or would you? 

And this is where I know I differ from the women in these forums. I would be a complete and utter wreck if I lost sight of my boys in a crowd. Incoherent, hysterical, likely vomiting with worry. I can only imagine - actually, I don't want to imagine - my reaction if something like that ever happened. But the Moms in these forums were so cool about everything! Don't stress! Write your cell number on your toddler, it will all be fine! No big deal. If you get separated, you'll get called! Just don't ever use a harness!

Ok, but why not use a harness so you don't have to worry about losing your child in the first place? 

Call me crazy but I like to repair the fence while the horse is still in the barn. 

Dr. Andrew Wakefield. I doubt we'll ever know everything

This morning as I was listening to Dr. Andrew Wakefield on CBC Radio 1's The Current, I couldn't help but be impressed by his well composed answers to Anna Maria Tremonti's pointed questions. And his refined British accent definitely helped his arguments sound convincing.

I don't think we'll ever know the whole truth around this incident. But since I spent a little time in research myself and I know a little about the process of submitting scientific research studies for publication in medical journals, I can't help but think that the Lancet also has some explaining to do.

From the interviews I've heard, the crux of the matter seems to be that Dr. Wakefield did not randomly select the children for his gastrointestinal research study; some children were referred. This of course would bias his results. Which would also render his findings meaningless.

What I don't understand is why the problematic method of selection was not identified by the peer review board when Dr. Wakefield initially submitted his research paper for publication. Considering the controversial nature of his findings, his research should have been - and I think WOULD have been - picked apart by a fine toothed comb. Data collection, methodology and statistical analysis is where peer review boards look the closest because the validity of the results rests 100% on the necessity that all these steps are carried out appropriately.

Peer review boards are notorious for challenging the researcher to justify their methodology and the interpretation of their results. It's their job. Correspondence passes back and forth between the board and the researcher for months, sometimes for more than a year before all the board's questions are answered and the research is either approved for publication or rejected. Maybe I misheard something but I got the impression that the Lancet only announced NOW (actually a few weeks ago) that there was an issue with Dr. Wakefield's data collection methodology. 

The paper was published in 1998. The Lancet makes their announcement in 2011. I wonder what more we will learn about this controversy in the next 13 years.

Winter Running

For those of you looking to add 30 minutes or so of cardio a few times a week, don't be allergic to considering a run around the block at night while the kids set the dinner table. Winter running can be a nice change from the summer sun and being out in the cold elements gives you an extra glow of inner toughness.

A few additional pieces of equipment are a good idea when running in winter: 

Wear a hat. Even if the temps aren't too bad, a hat is a good idea. You can always take it off and stuff it in a pocket but chances are you'll wear it the whole time. Make sure you can pull it down over your ears, otherwise wear ear protectors too.


Wear windproof mitts. Your hands will sweat so you'll likely only need the one layer. I have an old pair of windproof mitts from the Running Room that are a snug fit around the wrist (essential) and big through the palm to accommodate another layer underneath (that I never wear).

Wear a reflective vest. I'm guilty of not doing this every time I go out at night but at least I own one. 

Wearing wind pants over your sweat pants can be the difference between being miserable and thoroughly enjoying your time away from house and home. Find a light pair; their purpose is to act as a windbreak. It's your sweats underneath that keep you warm.

Lousy conditions = better workout. Snow and slush that fills your treads and pile up around your feet means poor traction so you'll have to work a little harder to make it around your usual route that feels easy in the summer. Winter winds can whip across open areas and make you count the seconds until the next turn. Don't think about pace. As long as your working, you're doing your body good.  

Do your lunges after your run. I always do 2 sets of 20, walking a bit between sets. Head up, eyes forward, hands on your waist or arms bent at your sides. Lunges are a great way to stretch, build leg muscle and strengthen that core. It's tricky keeping your balance and it's your core muscles that stop you from falling over. 

Walk home. This is a must. The worst thing you can do is run to the bottom of your driveway, hurry inside and sit down to a big meal. Stop your run 200 to 300 metres from home, do your sets of lunges and walk the rest of the way. You won't freeze.

Leave your shoes upside down to dry. Anyone who has put on wet running shoes when headed out the door knows how awful it feels. Make sure it doesn't happen to you. The treads are the last to dry so leave your shoes upside down so the dampness is pulled away from the treads. If you have space in the kitchen, lean your shoes against the fridge by the vent.

Winter running does involve putting on a few more things but it's worth the effort. Feeling the cold winter wind on your face when the rest of you is warm and working is a magical combination. That inner glow goes a long way to helping you cope with the less pleasant things in life. 

Like when you get home and the kids tell you it's your turn to do the dishes.