Tag Archives: Vivian Law

Music Speaks

My interest in music developed from a young age. I enjoyed playing musical instruments and getting a Walkman with headphones was the coolest thing ever. I did have the sense from even that young age it was obnoxious to blare music in settings where it may disturb others. Speakers on the beach is not okay when others are within hearing range, especially with the vast amount of nonsense produced and consumed. Music has the capability to influence our mood and shapes perception of our surroundings. There’s music piped in at the grocery store!

I understand that Spotify playlists are popular and used by many. I stand for human curated music and I’m not a fan of algorithm driven music selection. Any music you hear at a class with me is specifically chosen by me on Apple Music (@vivian_law). I’m a music aficionado and I get inspiration from other humans, not algorithms. The autoplay feature on Spotify has yielded maybe one song out of a hundred that I enjoyed, so it is not a feature I appreciate at all- in fact it feels like force fed mediocrity. The Release Radar is something I give a listen and works a lot better for me than autoplay.

With exposure to more genres of music in my teenage years I found myself offended by vulgar lyrics. Friends who have known me since then were subjected to my pontification on ill effects of listening to such nonsense. I sounded like an old person back then and now that I am an older person, my sensibilities have not changed at all! No degrading lyrics are played at my cycling classes. We take requests and the policy is each rap song is matched with a country song.

Music is a form of subliminal messaging that we choose to expose ourselves to- so I recommend that we all be mindful to what messages we might receive in what we listen to and allow children to be exposed to.

Canada Day

Summer is finally here in Toronto and nothing like Canada Day to show some gratitude for where we live and all the privileges we have. I’ll be making playlists with Canadian artists all week long in celebration. I’m certainly grateful that fitness is back in action having lived through 2 years of virtual shutdown. Having the option of virtual meetings is a real positive result of the past couple years. Real life meetings, human interaction is such a welcome return. July also marks my start date as a fitness professional, this year being 22 years of ‘service’ which I feel incredibly grateful for, as I love what I do has only grown in that time. Happy Canada Day!

Hour of Power- Stages Cycling

After a lot of consideration and talk, we completed the Hour of Power ride this evening at the Toronto Athletic Club. Our group had tested our functional threshold power (FTP) at a previous time and I had always wondered if that theoretical number translated to actual performance. When my FTP was calculated with a 20 min test, I felt very confident I could produce that power for an hour. When my FTP was calculated in February with an 8min test, I felt a lot less confident about my capabilities.

Armed with some very well selected tunes, we did a 15 min warmup and hit varying intervals of 95-100%, 100-105% set to the selected songs. I backed off and took a few ‘breaks’ of less than 1min here and there. Turns out I was able to complete the 60min with an average power that was 3 watts below my FTP, so that was a wonderful surprise! Our field test was a success. The ‘theoretical’ maximum power that you can ride for an hour, is a REAL thing provided that you actually push yourself during the test!

Circumstances don’t make a man, they reveal him

Circumstances don’t make a man, they reveal him. This is a quote from a Wayne Dyer that came to mind this week when discussing how to handle difficult times in life. It’s easy to make plans to guard ourselves against failure and heartbreak, but it doesn’t serve your highest good in the long term, as that strategy limits your growth and opportunities. Taking the attitude that you are being ‘tested’ by your circumstances allows more growth, learning and character building.

Dwayne the Rock Johnson also has a similar quote: When life puts you in touchy situations don’t say ‘why me’ just say ‘try me’

I laughed out loud when I saw the quote, as it takes a playful and tough attitude towards coping with situations. When we are tested we need to be better by taking the life lesson as an opportunity to learn, grow and improve.

Invest in Yourself

Spring is here and after 2 years of living with a global pandemic it is natural to feel like making changes of some sort or try something new. I imagine the pandemic has had varying effects on our mental and physical well being. I gained a few pounds being away from the gym. Fortunately, regular exercise and some sunshine have helped me get back into shape.

I got into doing some private pilates the past couple months and it has been hugely beneficial to my physical well being. In fact, I achieved a new FTP at my class the next day after my first pilates session! I will admit it, I can be a bit resistant to doing core work. I got more into the habit working with a trainer a few years ago, and it is very empowering. Pilates is excellent for improving posture and working all the small muscles we easily neglect. Maintaining your posture is the ultimate way to stay youthful!

I also took a swim lesson today to get more comfortable in the water and found it to be hugely beneficial. This is something I’ve been meaning to work on and finally took the step to do so and it felt great to actually take a step towards improving at swimming. Anything that you want to learn, achieve or accomplish you will likely benefit from the help of a professional to coach you on the skill. It’s an investment in improving yourself, which is one of the most worthwhile investments we can make to be our best. What are you inspired to do this spring?

New Year Check In

It’s Chinese New Year, more appropriately named Lunar New Year. We celebrate in our family, although not to the same extent that is celebrated in Hong Kong. With another ‘new year’ so soon after January 1, I find it is a good opportunity to check in goals for the year. A friend asked if I had any resolutions and my response was I make goals at the start of the year, preferably on a beach. It was great to receive the feedback that I am someone who accomplishes what I set out to do which got me to consider how achieving goals works for me.

More than any other practice, I believe being true to my word is of utmost importance. Saying what you mean and meaning what you say is the foundation of being able to achieve any goal. The question becomes how do you create the achievable goals? If you have not read Atomic Habits by James Clear, I highly recommend the book. One of his key points is tying your goals to your identity, which I completely agree with to my point of being true to my word is embedded in my identity. I will also add for any goal the question of what kind of person do you want to be can be layered in to help clarify the goal. For example, for the goal of being fit, it requires time and effort with exercise and food choices, however, if you like to eat pizza and booze up regularly, you are unlikely to be ready for a fitness competition. You can try your best to have it all, but most of the time you need to prioritize what is most important to you. I make it my business to be fit, and I like pizza, booze and sweets, so I accept not being all that lean and identify with being a person who enjoys food. Unreasonable expectations derail goals, as it creates disappointment and you need to feel like you CAN and WILL do it to achieve goals.

One month into the year you can take stock of how things have gone so far and see what needs improvement and adjustment. Goals can always be adjusted. Being a flexible and adaptable person makes it easier to achieve goals. There’s a lot of ‘experts’ touting magical ‘routines’ that supercharge a person to be productive and I disagree. It is not the routine, it is the commitment and holding yourself accountable to working on what you need to do. Missteps and failures happen, so you need the flexibility to get back on track. Breaking down goals into smaller, more manageable chunks is helpful. Big goals are like a test of endurance and focus, so it pays to give yourself markers along the way. Wherever you are, clarify, adjust and keep going- yes you can, yes you will!

Farewell 2021

2021 has been a year with many challenges. For those of us that are fortunate to have our health, our livelihood, family and friends, we have plenty to be grateful for. With all the different challenges any of us may have faced, I believe it served everyone well to find a way to go along with life, do our best and find some peace and contentment at any given time.

It is of more importance than ever to stay healthy and well, physically, mentally, emotionally. I’d like to share some resources that I have found to be helpful in implementing ways to be well.

All of us can benefit from a mindfulness/meditation practice. There’s many options available and the key is being consistent, even a few minutes a day makes a difference. For those that could use a bit of movement to help relieve stress and tension I highly recommend qi gong practice, which brings together gentle movement with breathing and mindfulness. Much like yoga, this type of practice is a form of self discipline for me, it’s not my favourite thing to do, but the difference it makes to my well being makes it necessary. Try any program here that catches your interest, I have tried a few myself and find it highly beneficial to well being(qi gong for better breathing is really good):

https://www.holdenqigong.com/product-category/healing-series/

I read the popular book Breath this fall and it solidified what I understood of the benefits of nose breathing. I also read The Oxygen Advantage, which has valuable information on how to apply better breathing techniques. I had trained myself to do mostly nose breathing during exercise for a number of years and encourage it for lower intensity efforts at my cycling classes. Japanese master Tak told me to use a piece of surgical tape over the lips for sleep and I told him he was crazy. I tried it a few times and finally made it a habit this year- it really makes a difference. I find I recover from hard cycling workouts quicker and I notice my breathing capacity has improved during exercise. Breathing is something that needs to come naturally, so any effort to make changes ought to be gradual and fairly easy to start.

https://www.mrjamesnestor.com/breathing-videos

Going further with nose breathing during exercise, there’s evidence to indicate that working at a lower intensity is beneficial to having your cells become more efficient at utilizing oxygen and fuel. Here’s the deep dive:

https://podcasts.apple.com/ca/podcast/the-peter-attia-drive/id1400828889?i=1000546195791

This article gives more information on this lower intensity (zone 2):

The concept is to train yourself to breathe through your nose during exercise all the way to a fairly high intensity (heart rate)- which I will need to go over in more depth and explanation at another time. This is also demonstrated regularly at my Stages cycling classes at the Toronto Athletic Club, which are also super fun!

Cheers to health and wellness for 2022!

Mental Health Check- Exercise Today

The days are getting shorter and darker here in Toronto so this is a time of year where mood can easily go down and mental health can also go downhill. For a few years now, I have advocated to be more serious about getting exercise around the holidays and mental health is one more reason to prioritize workouts this time of year. Holiday parties may not be the same this year, but exercise still needs to be done to balance festive eating. I feel very grateful that the Adelaide Club and the Toronto Athletic Club are open.

There are some sayings that indicate diet is more important than exercise such as ‘you can’t outrun a bad diet’ or ‘abs are made in the kitchen’. I like to eat what I want within reason, so I prioritize exercise and accept not having highly visible abs. At this time, exercise provides the additional benefit of elevating mood and improving mental health- go get some exercise!

I also highly recommend speaking with a mental health professional should you ever feel overwhelmed or need help to learn more coping skills for your life circumstances. Working with a therapist (Ashley Parsons) is one of the most beneficial things I have ever done to improve the quality of my life, you can find her here http://www.ashleyparsonstherapy.com

Best wishes for this festive season

Improve your digestion, improve your health

If you have ever experienced a stomachache, you would likely want the pain to end soon and you may have a visceral understanding that digestive health is important to well being. On the other hand, if you hardly ever experience digestive issues, then you may take your ease of living almost for granted and be surprised when faced with the need to adjust your eating habits or lifestyle. What we eat and what happens thereafter is a living relationship we have with food and ourselves. Ideally, we have a good appetite to seek and enjoy food regularly to nourish ourselves, and after we have eaten, the food is digested and assimilated in a reasonable amount of time, with the waste eliminated easily. Ideally, food goes in one end and comes out the other, nice and easy.

There is wide variability in digestive capacity. Some people seem to be able to drink black coffee, alcohol and eat all the spicy food they want. Others seem to have a limited variety of food they can eat without consequence. Some people are very diet oriented and are always seeking to find more control on their diet to reach various goals they have. The most interesting explanation I have read in terms of diet seeking behaviour was in a Traditional Chinese Medicine textbook which references a deficiency in digestive ability causes the person to become overly obsessed with their diet. It could also be a chicken or the egg question, does the diet seeking behaviour start in the body or the mind? You certainly need plenty of mental energy to plan and adhere to a diet, especially restrictive ones. Culturally, we seem to be constantly drawn to the latest diet that promises weight loss, brain function, more energy along with age defying benefits.

I consider the digestive system to have several components- a mechanical, structural portion, a chemical component, and a neurological component. The mouth, tongue, esophagus, stomach, pancreas, liver, gallbladder, small and large intestines would be the mechanical structural component. The chemical component would be digestive enzymes, stomach acid and the various secretions needed to digest and assimilate food, and the gut bacteria could included here as well. The neurological portion of the digestive system is a component we are learning more about, which could encompass our mental and emotional health, one example being the vagus nerve (here’s an interesting video on the vagus nerve: https://www.youtube.com/watch?v=5d6e_Un6dv8) starting in the brain with feedback also coming through the gut. There is the enteric nervous system exists within the gut and has many mechanisms of feedback and function. We need all of these components functioning well to have optimal digestion. The food we eat is a variable we have the most control over. What eat and how it affects our health is a non linear equation and process, so there are a many aspects to consider.

We can all strive to have optimal digestive health which in simple terms is being able to enjoy food with a healthy appetite, digest the food eaten with ease, feel energized, have no bloating, gas, pain, and eliminate the waste material on a daily basis with ease and minimal smell.

Having studied nutrition and Traditional Chinese Medicine and knowing the benefits of healthy eating, I don’t like to prescribe diets to anyone. I believe it is best for a person to improve their eating habits by becoming more mindful of their body, appetite and lifestyle. I do my best to lead by example at every opportunity- I order the side of veggies when we’re out for dinner, I balance the sweet treats I like to enjoy with exercise, and I work at having a good relationship with food, which involves being enthusiastic about eating.

In cases of illness, allergies or skin conditions, it is helpful to make dietary changes to help alleviate the condition. In my acupuncture practice, the most common benefit experienced after relaxation is improvement in digestion. A patient may not come in with a digestive complaint, but they are able to note that their digestion improves with acupuncture treatment. It could be less propensity toward soft stool or diarrhea, improvement in acid reflux symptoms, relief from bloating, constipation, gas, or pain. The question becomes, how does acupuncture affect digestion? Acupuncture improves digestion by stimulation of the nervous system directly through the selected acupuncture points and indirectly through the relaxation response, which activates the rest and digest branch of the nervous system. The nervous system can respond instantaneously, although habitual stimulation for an optimal or dysfunctional state needs training over time.

Your digestive system is also very much related to your immune system, so improving digestion can also improve your immune health, which also relates to the skin. Your skin is the exterior of your body and the stomach and intestines are the exterior tube within the body. It takes processing before what we eat is taken into our internal organs. We are what we eat along with when and how we eat. We need to eat food for fuel and to rebuild/repair our cells on a daily basis. We also need adequate amounts of clean water to thrive. Food needs to be eaten at appropriate times to provide the right fuel for activity. Often overlooked, food is best eaten in a relaxed state to optimize digestion, which is a process that requires energy itself.

The stomach needs to be warm with adequate acid to have optimal digestive fire power. It appears that no one has improving digestive fire as they get older, the tendency is for digestive power to grow weaker with age. There is an element of habit and lifestyle that influences this slowing down. For example, eating cold, raw food requires more digestive energy and over time can cause backup, diminish digestive power and create further weakness. Consistent overeating also causes backup in the digestive system over time. The general thinking in TCM is to eat warm, cooked foods most of the time, especially in winter and have raw foods more in the summer for optimal digestion. This is dietary advice I have been able to adhere to for many years myself, as I enjoy real food and liquid meals like smoothies are unappealing to me. Moderate amounts of all foods can be healthy. Vegetables and fruit are required on a daily basis.

Whether you experience digestive issues or not, it is to your benefit to optimize your digestive health through your diet and lifestyle. Exercise is hugely beneficial, as it maintains circulation and encourages regular elimination. If you need help, consider acupuncture as a form of treatment that stimulates your nervous system to affect the digestive system and naturopathy as a form of treatment that can modulate the digestive system chemically through supplementation prescribed. It is best to consult a health professional who can assess your needs and help tailor your diet and lifestyle, so you can feel your best. Jumping onto the latest diet is not a long term formula for optimal health and wellness, anything restrictive or extreme is generally unsustainable and could cause health issues. Quote me on this: It is healthier to have some pizza, sweets and an occasional drink than the ‘achievement’ of the no sugar, low carb and no alcohol program. Cheers!

Work out smarter, not harder

It’s been an awesome September being back teaching fitness and yoga classes at the Toronto Athletic Club and the Adelaide Club. I really missed teaching classes and it’s so wonderful to be back doing something I love to do. 21 years of being in fitness and I still love it!

From my perspective, leading a group class is delivering an experience in education, having studied physical education. At a cycle class, I’m teaching some exercise physiology while sweating it out with you to some awesome tunes. At yoga, we’re working on breathing, being mindful and attuning to our bodies while moving through postures. At a strength, weights or circuit style class, we are teaching 8 basic human movements: squat, lunge, hinge, plank, push, pull, rotation and reverse plank. Each instructor will have a creative way of putting you through these movements and combining them for varying amounts of effort.

We’re happy to welcome everyone to any class. At the strength, weights, or circuit classes, it is in your own best interest to gain the ability to squat, lunge, hinge, plank, push, pull, rotate and reverse plank, as it will optimize the benefit of the classes and prevent injury. If we see any difficulty in performing these basic movements, we do our best to help you learn them and when that is not possible in the class setting, we recommend that you work with a personal trainer for a few sessions. The purpose of working with a trainer is to learn these foundational movements correctly, so you develop more ideal movement patterns, which is to your benefit for improved posture, ease of movement, and improvement in body composition. Yes, you read that correctly- improvement in body composition. It was only when I doggedly persisted in improving my squat range of motion that I finally developed some abs. It took me 20 years to get an acceptable squat and it sure has been worthwhile!

Think of coming to a class as constantly practicing and improving your squat, lunge, hinge, plank, push, pull, rotation and reverse plank. That is our goal as instructors and trainers to help you work out smarter, not harder. You will naturally work harder with better form!