Summer into Fall

Sunrise at Cadillac Mountain

As a family we usually take a week or two off at the end of August into September. It is one of my favorite seasonal transition times as the humid weather eases and the air begins to shift. It is also the time I met my husband (30 years ago this year!) and we try to share the day with each other and our kids. This summer we traveled to Maine to visit Acadia National Park. We spent 5 days canoeing, kayaking, swimming, biking, hiking, camping, and enjoying nature. We breathed in the clean air mingled with the scent of ocean and evergreens, felt the cool, clear freshwater on our skin, listened to the sounds of summer bugs, owls hooting, and hawks screeching, observed the vastness of the night sky, and ate delicious, fresh food taking in each experience that stimulated our senses. We explored Mount Desert Island and all its dangerous cliffs and rocky edges on foot, on bike, and on boat, sometimes all in one day! One of the highlights of our time was hiking up Cadillac Mountain to see the sunrise. We awoke at 3am and entered the trailhead by 3:45a with bright flashlights. The hike in the dark was challenging and exciting. As we ascended the 1530 feet it took to get to the summit the sky began to open up with light. Once we reached the top, we walked towards the eastern point of the mountain. We found a spot to rest and settled in for the full sunrise experience, which lasted only a few minutes. The soft pink and yellow pre-dawn colors expanded across the sky as the sun started to peak out of the horizon. We sat together quietly until the orange glow cast a shadow on the water and we started our descent. 

I'm sharing how I spent my summer vacation with you because it took a lot of energy and a lot of endurance. This vacation was one of planning and presence, we wanted our kids to have time away from screens and connection as a family before school started. We also wanted to keep up with them, to try new things, and seek out adventure. Even though this vacation had moments of peace, quiet and stillness, there wasn't much rest going on. So, when we returned home I was spent, but there was a rush to unpack, wash and fold laundry, restock the refrigerator, and prep for school starting. Parenting can be a mental, emotional, and physical whirlwind with so much responsibility and exertion. Caring for and supporting a teen and a pre-teen requires modeling healthy habits and practicing self care as a parent, finding that balance can be tricky. 

As I get older, I notice my body changing. What was once easy is now harder. I'll admit I was weary of the climb down the mountain for my achy knees, BUT since I have been putting in the effort to get stronger, my knees kept up with it all. Over the last few years, I have learned how to create my own programs for progressive movement. In addition to yoga, my body was craving more to keep up my mental and physical strength and stamina. This experience has shifted the way I share yoga in my group classes. As a teacher of movement, I seek out and learn from other teachers because I want to discover new ways to keep myself healthy and resilient. This fall, I'll continue to teach my weekly yoga classes in Melrose/Wakefield AND focus on my personal practice. Starting Tuesday 9/3, my friend Nicole Wade will be leading an 8 week program called Fitness for Menopause at the Melrose YMCA. I'll be there with a few friends learning more about strength training for this phase of life. If you are ready to progress your practice, I hope to see you!

For those who are new to building strength, I created a 4 part 'Yoga for Strength' series that takes you through accessible ways to add resistance training and functional movement into your practice. I recently added two FREE classes on my YouTube page to get you started. 

Check out:

Chair Yoga with Weights

Yoga for Strength

Please find my fall schedule and links to FREE yoga and meditation below.

Weekly in-person classes:

$5 drop in at Wakefield and Melrose Senior Centers. 

Monday Chair Yoga (11a-12n) in Wakefield, MA at the McCarthy Senior Center will resume after Labor Day on Monday 9/9/24, no class on 11/11/24.

Thursday Gentle Yoga (8:45a-9:45a) and Chair Yoga (10a-11a) in Melrose, MA at the Milano Senior Center, no class on 11/28/24.

I'll sub yoga classes as I can at all 4 YMCA Metro North branches. 

Fall Yoga at the Melrose Public Library is TBD.

Thanks to ALL who joined for our summer library yoga sessions! The library renovation is close to completion and the big move may delay some offerings. I'm excited to continue these seasonal sessions in-person when possible. 

You can find all my free yoga videos here and guided meditations here.

The sunflower symbolizes a long life and lasting happiness. I have been waiting all summer for my sunflowers to bloom. I was given two pots of sunflower seedlings in June, they are now standing tall and opening towards the sun. 

Building Strength

Strength Series 

Each class focuses on functional movements that build strength and endurance, offering a dynamic yoga experience by adding in props (weights, bands, blocks) and moving in different ways. This series is great if you are new to resistance training and want to learn accessible ways to get stronger. 

I'm asking $20 for all 4 recorded classes which includes my Movement Break series of 3 additional classes that breakdown these concepts into shorter sessions.

Venmo: @Michelle-Heron-9 

Email: heronyoga@gmail.com if you prefer cash/check.

Read on to learn more about how I started building strength... 

As I grow older,  related changes are happening in my mind and body. 

I need glasses to read now, my right knee has a pinching sensation when I walk down a steep hill, I feel short of breath when I walk up a steep hill, and my right hip clicks with every rotation. These chronic aches and pains combined with becoming easily fatigued makes me feel vulnerable. This is not a feeling I enjoy and I have been seeking ways to meet these sensations in my body with care and gentle intervention. My search began with reading, researching, and making slow but intentional changes to the way I move. 

Here is what I discovered.

As the body inevitably ages, certain changes can occur in the reserve and function of various physiological systems of the body. Aging is associated with a progressive decrease in skeletal muscle mass, a condition known as sarcopenia. Sedentary aging combined with inactive lifestyles are associated with age related functional decline and deficits. These changes can lead to a decrease in muscle strength, joint mobility, reaction time, changes in the sensory system, lowered respiratory muscle strength, and cardiac capacity. Muscle strength begins to decline around the age of 40, this decline starts to accelerate around age 65-70. Changes in sensory, motor, and cognitive systems impact our biomechanics which directly impacts our functional movements in life. These changes combined with environmental factors affect our balance and mobility. Flexibility and joint range of motion declines by 20-30% in our hips and spine, with a 30-40% decline in ankle mobility by the age of 70. Bone density declines 0.5% or more after the age of 40 and women have a higher degree of bone loss after menopause. 

Here is the good news.

Weight bearing exercises, resistance training, and high impact exercises can be used to offset the effects of muscle loss, bone loss, and the process of sarcopenia. Strength training 2-3 times a week can reduce physical disability and improve functional abilities. Progressive resistance training has the most impact on improving strength when compared to other impairments in the older population. Strength training can decrease pain and stiffness, as well as increase strength and flexibility in people with arthritis or inflammatory conditions. Weight bearing and high impact exercises can also build bone density and reduce the risk of falls by improving lower limb strength. Benefits of strength training show decreases in pain, a boost in metabolism, and improved mental/emotional health. Strength training 2-3 times a week with a minimum of 8-12 repetitions per exercise combined with aerobic workouts such as walking, running, swimming, rowing, or cycling for 30 minutes daily increases your stamina, reduces fatigue, increases heart/lung fitness, and promotes bone/muscle strength over time. 

Over the past two years I have been adding weights and resistance bands into my yoga practice. Enhancing my body awareness and increasing my effort has shown me my strength potential. Building strength has improved my wellbeing, self esteem, and self confidence. It has given me the courage to share all that I share with others. Living the practice of yoga offers benefits on all aspects of the body (spiritual/mental/emotional/physical) as well as working with the understanding that biological, psychological, environmental, and social factors exist within the complex world we navigate which has a direct effect on our health. 

Since I have been exploring movement by adding resistance with weights and bands in a progressive, mindful, appropriately paced way, I feel more resilient and empowered. I sleep better, I have more energy, I choose what I'm consuming (food, news, social interactions, purchases) in a renewed and thoughtful way. In addition, I've added daily walking into my life for increased circulation, improved digestion, and stress relief. Inviting friends, family and pets into the walking experience adds joy and mental stimulation with conversation and connection. 

Aging is a natural progression of our existence and I am humbled by the beauty and wisdom that exists within the process of aging. I am not looking to become "ageless" or look younger than I am, my goal is to thrive as I meet each new stage of my life. As a young mother, I was conscious of parenting my children through the early stages of development fully witnessing each amazing stage of growth. Now my kids are shifting into adolescence and I wonder if Mother Nature laughs at the onset of puberty and menopause coinciding for parent and child. With all of this to reflect on, I am looking to create longevity in my life, continuing to connect and be present with my children as they age. My decisions and actions are about nurturing the things that will outlive me. I'm redefining what success means to me and learning new ways of doing things with the hope of leaving this world better than when I came into it. 

Building strength is a conscious act of courage to meet feelings, sensations, and discomfort. It is more than physical strength, it is a whole body awareness of meeting yourself where you are and working from that point forward. Strength builds our capacity to make change.

Resources:

If you are interested in learning more about how to build strength check out Mindful Strength. Kathryn Bruni Young has a sensible, safe, and progressive approach to building strength for people of all ages. I spent a year with Kathryn as she was the lead teacher in my 300 hour YTT from 2021-2022. I learned so much during that experience and am so appreciative of the continued inspiration. 

Another great teacher I had the pleasure of continuing education with is Mary Richards. Her knowledge combined with yoga philosophy and compassionate teaching style brought everything together for me. Mary is the inspiration behind my 4-part Strength Series. Mary brings thoughtful, playful, accessible, and functional ways to embody the yoga practice while building and maintaining strength. Mary's new book 'Teach People Not Poses' speaks for itself. 

References:

Aartolahti E, Lonnroos E, Hartikainen S, Hakkinen A. Long-term strength and balance training in prevention of decline in muscle strength and mobility in older adults. Aging Clin Exp. Res. 2020;32(I):59-66. doin:10.1007/s40520-019-0115-0

Mangione KK, Miller AH, Naughton IV. Cochrane review: improving physical function and performance with progressive resistance strength training in older adults. Physical Therapy Journal. 2016; 90(12): 1711-1715