Performing Well

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I stand with MSF in asking the UN Security Council to reaffirm that hospitals are #NotATarget! #UNSC  http://thndr.me/gzqD3c

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FINISH LINE

This has been an incredible experience! I never thought I would be able to run 5k, and I did it!!! Well, except for the portapotty break I had to take… Note to self: it’s a long wait until the race start. Don’t hydrate too early. Thankfully there was only 1 person ahead of me in line. Other fun happenings: meeting John Rudolph’s daughter at the starting line, and a lovely woman from London; how madonna’s “die another day” came on my headphones just as we started up an on-ramp; how the “Wicked” signs lined the road, and I shared this with a mom and son team running for autism; how the part in “come on Eileen”, towards the end where it starts slow and speeds up, was playing as I sped up for the last 200m. Such an awesome experience! Thank you for your support, I also raised over $1000 for National Youth Orchestra Canada! Now, how can I support you in your goals?

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Crossing the finish line! I’m in a real long sleeved shirt, waving my arms in the air. If you listen carefully, you can even hear the announcer call my name!

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5k runners on the Gardiner expressway! This was at the crest of our biggest hill. 7000 5k-ers, 25,000 runners all told today. And I was one of them!

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5k-ers at CNE grounds getting ready!

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Running Playlist

Final running playlist was fabulous for yesterday's run. Check out my eclectic taste! ;) 1. Ke$ha - Your love is my drug

2. P!nk - Raise your glass

3. Annie Lennox - Walking on broken glass

4. Taio Cruz - Dynamite

5. Erasure - A little respect

6. Madonna - Die another day

7. Tom Cochrane - Life is a highway

8. Dave Matthews Band - Lie in our graves

9. Tragically Hip - My music at work

10. Dexy's Midnight Runners - Come on Eileen

11. Barenaked Ladies - Falling for the first time

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Have been a bit slack in the posting department, but not in the running department. Have run 5K a couple of times now, taking breaks at 10 min for 1 min and then starting again. This picture is very grainy, but regardless, fianally a shot of me and my running partner, Gillian Demeyere. Without this woman, I would not be where I am! Our runs and chats have been so very motivating. So here's to you Gillian!

Looking forward to seeing more performing artists commit to their own health goals. Where are you in this picture? Will you be my partner too, and let me be yours?

Best,

Christine.

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Why health matters

Guess what!! Ran last night, 10:1 three times, and then mapped it. Almost 5k!! Woo hoo!!!! Today I’m posting pics of the 3 people in my life who matter most, and give my life meaning. Enjoy!

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Hitting my Stride

First, a shout-out to my running partner, Gillian Demeyere. If it weren't for her, I'm not sure I would be this far into my personal health challenge, which is to run the Toronto Waterfront Marathon 5K race and raise awareness about the importance of musicians', and other performers', health challenges. I am now grappling with my latest happy challenge: cardio is strong enough to keep going, but joints are SORE! :)

To make this successful, I need YOU! Have you been reading these posts and not committing yourself? What's holding you back? Don't be afraid! We all fall off the wagon (see my last post). And we are all here to help each other back on.

Looking forward to hearing your stories!

To your health,

Christine.

PS - my 8-year-old took this pic. It's not very flattering! If I'm brave enough to post it, what are you brave enough to post?

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Falling Off the Wagon

Have you ever planned to go to the gym, and then just didn't get to it? Or told yourself you would stay calm next time a store employee was rude to you, and fumed about it for hours? We've all broken those little promises to ourselves.

Last week, I planned to run 10 min on, 5 min off, 10 min on. Despite my blisters I got out there and got 'er done. Then when I stopped, I realized - my app was set to the previous days' workout (8-5-8). I was embarrassed, so I didn't post it here. The next day I did 10-5-10, but I couldn't finish the second ten because I was so out of breath. I walked for about 30 seconds and then finished the last ten. On Tuesday I ran 10-3-10 and it was pretty decent. And today, I tossed the whole app plan for 10-1-10 (was supposed to be 15-3-5), because I was still unsure I could run 10 min twice, and I'm changing my strategy to a 10:1 run with a gradual increase in repetitions of that pattern, until I get to the time it will take me to reach 5K. Breaking the pattern is scary, but I am advised this is what the Running Room does and I'm thinking it will help me battle the fear I'm feeling about not being able to finish by Oct. 19th.

But what are you missing out on when I don't post this? Does anyone actually read this blog, or care?

Last night I got home late from two days in Toronto, and was supposed to go running with my neighbour. She fell asleep putting her little one to bed, so I decided to skip my run - for the first time since August! - and run this morning. It was dark outside, and cold, and I just didn't feel like it.

Does it matter that I missed my run by 12 hours? Do you care?

The answer to these questions are many:

1. It doesn't matter. None of this really does, in the end. What matters is the meaning you and I make of it. (That's very philosophical - and some of you know I love philosophy!)

2. It has meaning to me, because in the last several years, I have been letting myself down. If I feel that I'm repeating that pattern again, I might be tempted to give up altogether.

3. It has meaning to you, because you are reading this. I'm hoping that I'm helping you to take control of your well-being. If that's my commitment, I need to tell you all the good, bad and ugly stories too!

So this is why I'm posting this story about my fall off the wagon today. Because it matters to me, it matters to you, and who knows who else it might matter to.

And guess what: YOUR STORY MATTERS, TOO.

So get on here (or to my Facebook page, www.facebook.com/HealthMusicPerformance; or on Twitter, #HealthMusicPerf) and tell me your story! You never know who might read and have their lives changed.

To your health,

Christine.

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The Zone: getting lost in performance

I love Glenn Gould, and I love photos of him because they show what terrible posture he had - a perfect example of the completely enraptured musician, unaware of the body that performs the magic. It's really important to remember how getting 'lost' in what you do might be great for achieving best performances, but potentially harmful if you don't use it wisely. Set a timer and check in with yourself: Am I sitting tall? Am I sore? Am I enjoying this? Do I need some water? Should I take a break? In the meantime, enjoy this article.

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Performing Arts Charities

I am creating a list of performing arts charities that you might choose to contribute to, in order to help motivate us on our journey to Performing Well!

1. National Youth Orchestra Canada. This is my charity for my 5K run in October. NYOC has established musicians’ health as one of the pillars of its prestigious program. Their amazing Executive Director, Barbara Smith, is extremely committed to the well-being of the musicians. This program is breaking brand new ground on an international scale; and since 50% of NYOC alum become members of Canadian professional orchestras, it is also teaching the top musicians of tomorrow how to care for themselves, their colleagues, and their future students.

2. PAL Canada (formerly Performing Arts Lodges). Ever seen the movie Quartet? (If not, SEE IT. It’s amazing.) PAL Canada assists older, disabled or needy performing artists with their health, well-being and affordable accommodation needs. A very worthy cause!

3.Unison Benevolent Fund. Helps Canadian musicians and those working in the music industry by providing counseling, emergency relief, and benefit programs.

4. For my American colleagues, MusiCares: “a safety net of critical assistance for music people in times of need”. ‘Nuff said.

5. The New Orleans Musicians’ Clinic and Assistance Foundation is struggling. They could use your help.

6. In the UK, the Musicians’ Benevolent Fund. They help developing, developed, and retired musicians throughout their careers. Her Majesty the Queen is their patron. Who can argue with the Queen?

7. Internationally, you can support the Performing Arts Medicine Association (PAMA) through our new endowment fund. Make cheques payable to PAMA, and mail to:

Julie Massaro Executive Director PAMA 3660 W. Grambling Dr. Denver, CO  80236

If you have other ideas for worthy charities, please let me know and I will post them!

To your health -

Christine.

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Exercise: Not just for your body; for your mind!

Re-posted from Bulletproof Musician, which is a great site for any musician, but especially those who want to know how to better prepare for performance, and how to 'bulletproof' yourself against the stresses we can experience. Thank you, Dr. Noa Kageyama!

"The wide-ranging benefits of exercise are well-documented, from decreasing our risk of dying from various diseases and health conditions, to improving our mood, boosting our energy, and improving our sleep.

Exercise also has pretty significant “anxiolytic,” or anti-anxiety effects, and is often recommended by psychologists as a way to manage anxiety".

http://thewritepractice.com/wp-content/uploads/2011/12/Stage-Fright.jpg

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Being Unreasonable

Today's running playlist: Die Another Day, Madonna

Two days ago I encountered my first running ‘injury’: blisters on both feet, right at the apex of the arch. It’s not serious, but it has seriously hampered my confidence and drive.

Now I could go on about finding a pedorthist outside of working hours and how I should stay off the blisters for 2 weeks - 2 weeks I don’t have, if I want to finish this in good shape - but instead I’m going to tell you what an awesome and inspiring run I had this morning. Even though the blisters hurt, I could tell I had done enough to keep them from bursting, at least today. And even though I was very stiff for several minutes, the sun was shining, my tunes were rocking, and despite the temptation, I didn’t look at the clock once!

I am not suggesting that we push ourselves through injuries, performance-related or otherwise. But we do need to consider that sometimes we stand in our own way of getting well. I know for me, this could have stopped me right here. But I just simply did what I needed to do and got ‘er done. (And if you need a pedorthist in Ottawa, I now know a good one!)

So tell me, friends: how has being reasonable held you back? And what unreasonable action will you take today to get out of your own way?

To your health,

Christine.

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I’m Christine Guptill, and I’m an oboist, occupational therapist, and researcher in performing arts health.

I have never been an athlete. As a child in Canada, I had to complete the Participaction program at school. I never could do better than a bronze rating for two reasons: chin-ups, and endurance running. I was labelled – and labelled myself – as poor at physical fitness, and I let that label define me.

As an adult and a therapist, I know that fitness is important. But my life has never really included it. I have tried joining gyms, cycling for transportation, and jogging. I’ve had some success; but after two children, a PhD and a post-doc, and living just too close to everything I need, I’m at a low point.

I also know how important mental health is. It’s easy to be down when your body image is poor; when you can’t find the job you really want; and when you aren’t performing at your best in the jobs you have. All of this is also very stressful. I’m sure you’ve been there, too; maybe for you it’s been a whole lot worse. The recent passing of Robin Williams serves to highlight the challenges of a life in the spotlight.

But enough about the past! Today, I take ACTION. And I want you – performers, educators, researchers, healthcare providers, and their loved ones, friends and audiences – to take action too!

I am hereby committing that I am taking my health into my own hands. I will:

1. Complete a 5 km race on October 19th, 2014;

2. Complete a 21-day daily meditation experience before December 3rd, 2014.

Now, I want YOU to make your own commitment! Here are some ways you could complete this challenge.

1. Come with me on my 5K race (or sign up for a longer distance, if you are able!). This is a charity run, whose motto is “flat. fast. festive.” Perfect for a first-timer! I am raising money for my charity, National Youth Orchestra Canada. You are welcome to join us, or raise money for the many charities associated with this race. I have found committing to a charity helps me hold myself to account.

2. Complete a meditation experience with me. It’s wonderful!

3. Begin a daily walking or cycling routine. Incorporate a smartphone app into your plan, so that it tracks your progress, and maybe even reminds you to start!

4. Take up yoga. There are so many wonderful yoga routines out there in cyber space, not to mention books on the subject.

5. Whatever you choose to do, post it here on the blog, or on my Facebook Page. Publicly committing to yourself and your health will help you hold yourself to account. It will also help us, your adoring fans, hold you to account!

6. Be unreasonable with yourself. Think you don’t have the time to commit? Do it anyway! Try it on. See how it feels. When you trip and fall – like we all will – let us help you get up on your feet again.

7. Please share this with others – with those that matter to you in your life; with your colleagues; with complete strangers. Let’s make the health of performing artists MATTER.

I’m so excited that we are taking this journey together!

To your health,

- Christine.