Author Archives: dcreamer

By David Freeze

One of my favorite things to do each year is returning! The dragonboat festival is set for July 24. Our running club members look forward to competing each year, even though runners aren’t the stereotype for the fastest dragonboat participants. You might wonder why, since runners usually have the best cardiovascular systems and can push their lungs and heart for long stints.

The reason that some runners might be lacking is that many don’t worry much about core and upper body strength. Runners have strong legs and big lungs, but the best dragonboat teams have some upper body strength too. Men and women.

Each race in the competition only lasts about 80 seconds, which doesn’t seem too long unless you are in the boat trying to keep rowing strongly during that time. That 80 seconds is really hard work, likely to have you feeling and looking like a worn-out Olympic rower at the finish line.

As a running coach, the first thing I assess is the arm involvement and perceived momentum generated. Having a certain strength in the arms is a goal. I’m known to yell, “Arms, arms, arms!” as a runner does track workouts. A stronger arm carriage makes for faster times, meaning that the arms don’t weaken and gradually drop during an intense interval.

What is especially interesting to me is the similarity of strength building workouts for dragonboat paddlers and runners too. All of these are simple, and everyone can do them. I can guarantee that you will improve in balance, strength and confidence too. The only equipment needed are two dumbbells or a set of resistance bands.

Here are some things that all of us can do to help strengthen our upper bodies, all doable at home or a gym. Nearly every morning, I go upstairs for some additional exercise. I always start with planks, my favorite strength exercise. The core, and especially the lower back benefit as well as the arms and shoulders. Check out the proper form online and start small. I dread them and love them too, but planks work to build physical and mental strength. I do a certain number of minutes after having worked on it at least 5 days a week for the last couple years.

I follow that with pushups, something that I have done for most of my adult life. I follow the planks with pushups after waiting 2-3 minutes for recovery. Just start with as many as you can do and work up. Remember to breathe. One set minimum. With any of these, increase sets as desired.

Then I move to sit-ups, doing as many as I can. One set. These three exercises don’t require any additional equipment.

If interested, you can add some more dumbbell workouts. I prefer simple.

Start with lateral side raises. Start at your sides with a dumbbell in each hand, raise them to shoulder height with arms straight out, and then return to your side. Sort of like a bird flapping its wings.

Then bicep curls, holding the dumbbells with palms out and raising them to your shoulders, using just the forearms. Then lower back to in front of thighs.

The triceps raise extension comes next. Most people start by holding the dumbbell behind your head with elbows at the ears, both hands on the same dumbbell. Raise it over your head and then lower back down.

And finally, the shoulder press has you standing with a dumbbell in each hand at ear height and pushing both straight up to maximum height, almost touching at the top of the extension, then lowering back to ear height.

No matter what your intent, these exercises will increase your upper body strength. Then join us at one of our upcoming activities, found at www.salisburyrowanrunners.org

By David Freeze

Long before the coronavirus became an issue, I had a regular monthly column following two people on an extended wellness journey. We had some fun and tremendous success. Several years ago, I was contracted to Partners in Learning as their wellness instructor and worked with Heather Fidler. Recently, PIL invested again in Heather’s future as director of their Catawba location. She’s now a personal training client with a serious commitment ahead for better health.

Overweight and less active than she would like at age 38, Heather said, “I have struggled with high blood pressure off and on since having my third daughter, and recently was put on medication to help stabilize it. I am not someone who takes medication regularly, so this was a ‘hard pill to swallow.’ I do not want to be on medication for something I can manage, so I’m going to put in the work for my health. I want to be around to be an awesome, active grandmother someday.”

Very active growing up, Heather played soccer, volleyball, basketball and World Women’s softball in high school. Heather said, “Softball was my life! I stayed active with an athletic build through college and then was involved in a car accident that fractured a lower back vertebra in my mid 20s. This event changed everything. I could no longer do the things I loved and started a downhill battle with my weight and health. Several abdominal surgeries did not help either. Since then, I have had a mostly sedentary job where my health and wellness were not a priority.”

Heather has three daughters: Haileigh, 15, Charleigh, 10, and Emaleigh, 7. She said, “They are very supportive of mom getting healthier. They love being outside as much as I do, walking, hiking or exploring local parks. All three have asked to join me at the gym or about my workouts when I get home. My 7-year-old gets on me the most, especially about my water intake. She calls me out if I do not drink my gallon water jug and is quite the motivator!”

We’ve been working on increased cardiovascular activity for Heather by using a treadmill and stationary bike. She is making diet changes by limiting soft drinks and making healthier, less processed food choices plus drinking more water than ever before. Fixing Heather’s work/life balance is a priority.

During our Monday workout this past week, Heather hit the 5K button on one of The Forum’s new treadmills. During an intense discussion while she walked hard, I said, “Why not do the real thing?” Heather thoughtfully responded, “I am going to do this! I never considered doing a 5K because I never thought I could do it. The Bare Bones 5K is a big step because I will be out of my comfort zone and but will show my friends, family, and coworkers that I take my health seriously.”

About PIL, Heather said, “They have been wonderful support in my personal health journey. We have in place wellness policies that promote healthy dietary practices while showing how exercise provides so much more than a means to losing weight. PIL offers many incentives for all employees looking to live a healthier lifestyle and has connected me to amazing people to make my dreams come true. My work family asked about the 5K and how they could support me. Several will be walking right along beside me, supportive yet still holding me accountable every day for my goals.”

We’ll check in on Heather’s progress occasionally in this column.

The 20^th Annual Cosmic Brownie Bare Bones 5K, presented by Cathy Griffin Realty, takes to the streets and greenway at Knox Middle School on Saturday, May 1. All proceeds benefit Relay for Life. There is also a half mile fun run for kids, a very unique T-shirt and plenty of awards and refreshments. Come join the fun at the first race on Salisbury streets since the January 2020 Winter Flight, almost a year and a half ago. Check www.salisburyrowanrunners.org for more Bare Bones and other upcoming events info.