Science-Based Workouts for Women

These days, I’m looking for evidence. This evidence is collected from good quality data with ample population size, minimal bias, and reproducibility. The more I dive into my workouts, the more I want to know! I sometimes wish I majored in nutrition and sports science in college! More recently, I’ve been looking into workouts that give the best bang for the buck = shortest amount of time. I personally do NOT like spending an hour at the gym. I haven’t done that since residency almost 10 years ago. These days (and especially with COVID), I’m appreciating home workouts that are 30 minutes or less — but they must have maximum benefit. Additionally, the more I looked into science-based workouts… the more I found workouts catered toward men. This didn’t initially come to light until I read In The Flo where a big fundamental difference between men and women come down to hormones. This got me thinking…

Where can I find science-based workouts geared toward women that are effective?

Stronger By Science: Strength Training For Women: Setting the Record Straight. April 2018.

From Stronger By Science: Strength Training for Women: Setting the Record Straight.
From Stronger By Science: Gender Differences in Training and Diet

Zuzkalight: Why Do Shorter Workouts?

LegionAthletics: Best types of workouts for women (evidence-based)

LegionAthletics: Best workout split for women

From Stronger By Science

Unfortunately, the LP is not the best time to be overeating. Progesterone independently promotes fat storage via its effects on lipoprotein lipase in fat tissue, and it decreases fatty acid concentrations in the blood, which can increase cravings for fatty foods. There’s also some (conflicting) evidence that insulin sensitivity may be slightly lower during the LP.

Stronger By Science
From Stronger By Science
From Stronger By Science

Influencers following Evidence-Based Workouts for Women (and Men):

Evidence-Based Workouts

Escalating Density Training

Alisa Vitti Told Me to Sync My Diet With My Period, So I Did

Whole Food Plant-Based Diet

What it’s like to be a female anesthesiologist…

To promote the series #asawoman started by @nataliecrawfordmd (from Instagram)
.
.
Throughout medical school, residency, fellowship, even now in private practice… patients have often judged a book by its cover. They’ve thought I was their nurse, volunteer, high school student or college student shadowing, almost everything but the person who will lead their anesthetic care. While this can seem deflating given all the extra work and studies one puts in to become a physician, I’ve changed my mindset re: my patients’ initial thoughts on me.
.
.
First of all, thank goodness they think I’m super young! I have my mom’s genes and beautiful skin to thank!! At this rate, I hope I start to look 30 when I hit 50. When patients ask my age, I happily oblige them with a bold 39. Then I see a look of relief over their faces. I, of course, ask them how old they think I am….and I get the range of: just graduated college to mid-20s. Awesome!! I use it as a bonding moment and icebreaker with my patients. Sometimes with the right patient, I joke with them that it’s my first day… it usually entertains a good laugh. Then, I go into an overly technical schpeel on risks/benefits of anesthesia, expectations, PACU recovery. This typically solidifies to the patient that it’s not my first day on the job. Additionally, many patients tell me in the PACU that they feel better than their prior experience or better than their expectation and are quite grateful for my care.
.
.
There are a lot of men in my anesthesia group. Sometimes, after I introduce myself to the patient, they’re shocked that a woman anesthesiologist would be delivering their care. In this day and age, I’m shocked that a lot of patients still assume that a male physician will oversee their care. When caring for female patients with this mentality, I purposefully address a gentle and vigilant anesthetic plan. With my male patients with this mentality, often times they’re happy to talk about the “happy juice” cocktail they’ll get and some much deserved relaxation knowing that I will carry a watchful eye over their surgery and anesthetic.
.
.
Lastly, since becoming pregnant with my first and currently pregnant with my second… I feel I have a better understanding of the worried/concerned parents who are at the bedside to be with their child about to enter surgery.  Oftentimes, the parents think I’m young and want to know where I trained and when I graduated.  I offer them this info, and continue speaking to the patient (their child) about their concerns or questions.  I make sure the parents know everything that will go on re: anesthetic plan, how the patient will feel in recovery and risks/benefits of anesthesia options.  I TAKE MY TIME with the parents and the patient.  While my age and gender often work against me (even though it shouldn’t!), I make sure the controllable worries by the parents are addressed.  I speak to the parents after the surgery.  They go into the recovery room and see their child (older than 13 at our hospital) comfortable and recovering.  While I can’t change my appearance (nor would I want to…), I can change perceptions of women physicians.  We are every bit as capable of everything our male colleagues can do.  In addition, we tackle pregnancy, motherhood, businesses, and everything in between.  #asawoman As A Woman, I feel more empowered now than ever before.

Women in Anesthesiology

American Medical Women’s Association

American College of Physicians: Women in Medicine

Bias, Bravery, and Burnout: The Journey of Women in Medicine

Learning to Surf: My newbie thoughts

I have been in southern California for about 5 years. In that time, I’ve only been surfing once. Luckily, I had checked out a Groupon for Surf Diva that offered two afternoons of surfing on a weekend!

Taken from the Surf Diva website.

It was a great introduction to surfing, and I felt it was a safe environment. There were 5 other girls that came out and the surf school outfitted us with foam boards and rashguards. There was one instructor for all of us and they did a great job going through all the details of how to hold and handle the board, popping up, surf stance, surf etiquette, just the basics.

I believe I took that class back in 2012. According to this article, you’re never too old to learn to surf! Fast forward to August 20, 2015, when my bf was eager to help teach me how to surf. We headed out to Swami’s with a longboard, and he helped me catch three waves! I was so excited… as was he! In fact, he may have been more stoked! Because I had such a great time, I’m on a mission to learn as much as I can so we can surf together!

After reading several sites, I think the funboard is the way for me to go. It seems pretty versatile for a beginner board with some room for more maneuverability as I improve. YouTube vid: 4 tips for picking a surfboard (for beginners).

Learn how to read a surf forecast so you can actually go catch some waves!

Websites I found useful:

So you want to get a board…

Getting into surf shape:

Blogs for motivation:

My Equipment:

surfbags

My favorite surf places

Relationship Counseling

Has anyone ever tried this?

Relationship counseling (not including psychiatric/mental health counseling).

But before I dive into this topic — I came a across an article from Thought Catalog: How to set relationship standards.

The older I get, it seems that relationships get more complex. I’m not sure if people are just more set in their ways or maybe if it’s my own internal struggles/thoughts/vulnerabilities that lead me to wonder if relationships are worth it?  I have a fantastic group of friends all of whom have different interests.  It’s rare for me to pursue a relationship out of loneliness. Other than wanting to start a family and build the next chapter of my life, I often wonder: Is it worth the struggles?  More and more articles are talking about delayed marriage and childbirth.

Examples:

Seeing articles like this is both encouraging and discouraging.  Yes, I can definitely relate to both sides of the coin.  But the real question to ask: What works for me?

Mark Manson: Why some dreams should not be pursued

No relationship is perfect…and that probably stems from the fact that no individuals are perfect.  Put two different individuals together in a busy world with stresses and then some… well, I can see why the divorce rate is so high.  But what happened to morals and believing in the sanctity of marriage? Are spoken vows on the wedding day just for show?

Yet, I want to believe that marriage is as good and wholesome and loving as I think it is.  I don’t believe a lifelong partnership such as marriage is a fairy tale.  Indeed, what I hear from my friends and family is that MARRIAGE is work — but isn’t that true for anything of WORTH?  Why do we allow ourselves to just be passive with marriage?  Do we allow ourselves to be complacent in pursuing a stalled career or obtaining financial independence?  I hope not.

Relationship Counseling Online

Workouts in a Busy World

Most people today are busy.  I’d almost say that EVERYONE thinks they’re busy.  It appears that weightlifting is a way to boost the aging-gal metabolism and physique.  Secondly, HIIT (high intensity interval training) is the most efficient way to burn calories and boost metabolism throughout the day.  There must be a way to combine these both.  I love lifting weights, HIIT, and pilates and yoga.  Now how do I find a program that does it all?  I’ve done a lot of the Beachbody videos and have loved them!  But it gets monotonous doing those for 90 days over and over again.  I have a gym pass (mainly for the classes), pilates pass, and access to amazing hikes and ocean.  I feel pretty lucky.  So what’s my excuse?  Well, I already wakeup every morning around 6:15a (sometimes 5:45a depending on when I need to be at work).  Most days I work til at least 5p, but oftentimes to 7p or even all night.  With this schedule, morning workouts appear to be the best method for uninterrupted and obligated workout time.

Top 10 Reasons Women Start Weightlifting

What Burns More: Cardio, HIIT, or Weightlifting

8 Week HIIT program

HIIT for Women

Time to tackle this workout monster!