North Park welcomes the 1st of a series of roundabouts that are being added as part of the Bikeway Project. This community enhancement project is designed to add about 4.5 miles of separated, buffered bikeways and neighborhood safety improvements. The project will cost the city $12.2 million dollars and is intended to make walking and biking attractive and safe as it improves neighborhood connectivity between Old Town, Mission Valley, Downtown, North Park and Balboa Park.

More and more San Diegans are choosing active forms of transportation to move around the city during the pandemic. “This project will make it safer and easier for people to walk and bike along commonly traveled streets to visit local businesses and reach destinations such as Downtown San Diego, Balboa Park and Hillcrest,” said SANDAG Vice Chair and Encinitas Mayor Catherine Blakespear.  Mayor Blakespear went on to say, "This project will provide safe and convenient options for people to continue to choose active transportation, even when the health crisis is far behind us.” SANDAG has reported seeing a 20% increase in bike ridership as compared to last year. San Diego City Councilman Chris Ward said,  “These much-needed improvements to the heart of the city will enhance our community and provide accessibility and safety for people walking and biking.”

This project is expected to be completed in 2022. I look forward to riding around the neighborhood on our new safe bike paths.

Has being quarantined reminded you of how important your relationships are to your quality of life? All your relationships - not just the one's with the friends and family members you know and love but also with more casual relationships that help you maintain a positive outlook during dark and distressing times.

Don't you miss talking to strangers while walking your dog, shopping for groceries, on your daily exercise route? Don't you miss chatting up the barista at your favorite coffee shop/cafe, your hair dresser or the lady who does your mani/pedi?  Whether you realize it or not, these "fleeting" connections add variety and quality to your life, They are a source of useful information and often provide needed emotional and physical support. Equally important, these short connections nearly always leave you with a smile on my face, while social distancing behind a mask, of course.

According to a book titled, "Consequencial Strangers: The Power Of People Who Don't Seem To Matter...But Really Do." by Melinda Blau, a science writer and Dr. Karen L. Fingerman, a professor of psychology at the University of Texas, Austin, who studies the nature and effect of so-called "weak ties" that people have with others in their lives. When interviewed, Dr. Fingerman noted that casual connections we encounter in the course of our daily lives "are a basic human need." These connections give us a feeling that we belong to a community. Dr. Fingerman and Ms. Blau wrote in their book, "Consequential strangers are as vital to our well-being, growth, and day-to-day existence as family and close friends." The writers note, "That these strangers enhance and enrich our lives and offer us opportunities for novel experiences and information that is beyond the purview of our inner circles." Dr. Fingerman emphasized, "They are vital social connections — people who help you get through the day and make life more interesting.” 

Especially, during this time of enforced semi-isolation, these casual encounters offer us an anchor in the world and give us a sense of being connected to something larger then ourselves. Their research shows that people who are more socially connected are also more active physically. “Being sedentary kills you,” said Dr. Fingerman. “You have to get up and move to be with the people you run into when your out exercising.” "Consequential strangers also help your brain," she said, "because conversations are more stimulating with strangers." Another researcher, Katherine L. Fiori, chairwoman of undergraduate psychology at Adelphi University who studies social networks of older adults, has found that activities that foster "casual connections” foster greater life satisfaction and better emotional and physical health. When interviewed, Dr. Fiori said, “The greater the number of casual connections, the stronger the association with positive feelings and fewer depressed feelings,” “It’s clearly not the case that close ties are all that older adults need.”

So in the spirit of good health and well-being, while social distancing, tucked safely behind your face mask. Carefully, chat up a stranger. :)

Shoulder Bridge
1.) Lay on your back with your knees bent and your arms close to your sides
2.) Bring your heels under your knees with your heels lined up with the bones of your butt.
3.) Press the backs of your shoulders into the ground and suck your belly in and stiffen you middle.
4.) Squeeze your butt and tilt your pelvis back toward the ground
5.) Drive your hips up and slightly forward as you lift your butt off the ground (think knees over toes)
6.) Press firmly into your arms and foot as you lift your right leg out.
7.) Kick your right leg towards your head and lower the leg with out jostling your hips or upper body.
8.) Kick hard and fast (without breaking form).
9.) Repeat on the other side.
10.) Complete 10 - 30 reps @ 2 -3 sets per leg/ per workout

Pulling Straps is a great Pilates core stabilization exercise that strengthens and defines the muscles of the back arms/shoulders and abs. To do the exercise you want to do the following:

1.) Anchor your band to a stationary object slightly higher then chest height.
2.) Take a few steps back with a band handle in each hand with no slack in your band.
3.) Stand with your feet about hip width apart, toes pointing forward. Squeeze your butt, Pull your belly button in and away from the waist band of your pants.
4.) Maintain the butt and ab contraction as you hing forward from your hips.
5.) While keeping your core tight, draw your shoulder blades down and together. You should feel a slight stretch in your chest.
6.) Reach your arms out to the side like a "T" ( the height of your shoulders).
7.) Maintain this total core contraction as you sweep your arms back towards each other ( palms facing each other).
8.) Avoid the "forward slouch". Keep your spine and neck lengthened as you complete the exercise slowly.

Recommendation:  3 Sets of 20-30 reps.

The Mini Band Thruster is a great total body core exercise that works every muscle from your toes all the way up to the top of your head.  When you do this exercise, pay close attention to the following:
1.) Ankles - are in line with your toes.
2.) Knees - keep them in line with your toes and ankles.
3.) Thighs - keep them tight through out the exercise to protect your knees.
4.) Butt- keep squeezing your butt throughout the exercise.
5.) Kegel Contraction - keep the muscles of the lower pelvis engaged.
6.) Belly - suck it in and away from the waist band of your pants.
7.) Shoulders - keep your shoulders down and away from your ears
8.) Chin - Draw your chin back and slightly down toward the notch at the base of your neck.

This exercise will build strength, muscular definition and rock your cardio world. For more of a cardio challenge, limit the rest time between sets from 1 minute to 20 seconds. :)

Perform 5 - 10 repetitions on each side. Do 2 or more sets of this exercise.