Strolling along

Took Dani strolling the other day. We went to Walmart (down hill). Did great all the way there. Browsed and shopped a bit and headed home. This is when the term strolling took on a whole new meaning. Lets see, Dani weighs around 20 pounds. I have no idea how much the stroller weighs but lets say its a tad more than Dani. A big tad. And if you've been paying attention you'll deduce that we were now traveling UPhill. Yes. Uphill pushing more than 40 lbs of baby and simple machinery. Nothing like a leisurely afternoon stroll to knock one on her fluffy butt.

Still Hoofin'

I've been able to walk every weekday morning the last few weeks. Sally is doing great and is even coming up with longer and tougher routes for us to hit. I dragged Katie along yesterday. That baby weight is tough to shake, but if she walks with me every day, she could drop quite a bit by the time David comes back. My walk is averaging 5 miles a day and I'm home by 8:30am and ready to hit the day. I'm feeling some results in the pants. That's the best part. School starts on Tues and that will shake up this nice routine, but I can still hit the hill every morning before coming home to get ready for work. Gotta keep it up.

Continuing on the path

I've hooked up with friend Sally and we've been walking every (M-F) morning for the past couple weeks. It's good to have a walking buddy again. We head out early, 7 am, to beat the summer heat and I'm back home by 8:15 am for iced coffee and the newspaper. I'm not all that thrilled to be waking up so early when I dont' "have" to, but I'll get over it. Early morning is the key because with work and above 100 temps and then all the crazy afternoon storms, that's the only time you'll catch this chick outside. The fire season is in full swing and the air is becoming hazy with smoke. Makes for incredible sun rises and sets, but crap to breathe. Anyway, I'm off to trot around on Shanks Ponies. See ya.

Good For What Ails You

A trip to the cabin is always a cure for what ails me. I couldn't wait to get there and couldn't stand the thought of leaving. We hiked to the waterfall through a narrow canyon of shear granite. It was cool and refreshing on a hot summer's day. Then on up to the top where there is a smaller waterfall that feeds the larger one below. We didn't attempt the decent from hell. We turned around and came back the way we went up. Feel so good to be in nature; smelling the smells (even the pine sol of the outhouse as the top of the trail head), hearing the sounds and just being. I also climbed up to robber's roost (see photo) which sits on the mountaintop overlooking the cabin. All the childhood tales of how it got its name came rushing back. As if robber's would really hang out up there and spy on the cabin, plotting their next big heist. What would they steal? The old enamelware basins? The hike felt great and then relaxing on the porch swing with a good book and a slightly cool beverage topped it off. Slightly cool because it was so dang hot that even the creek was only barely cool. Since that's where we chill our beverages, slightly cool was as good as it got. But it was over all too soon and it'll probably be another year before I get back. If only we lived closer.

To Do List

8:00 am.....Hike the "M"

9:15am......Take Chloe to the Bark Park

10:00am...Weed

11:00am....visit with Molly and Gracie

1:30pm......Weed

3:30pm......Blog

after that.....cold beer

Ah, life is good.

Get Moving

Walking gets the feet moving,

the blood moving,

the mind moving.

And movement is life.

~Carrie Latet

Gorgeous day today. Walked with Allison and Chloe. We went a new route, up and around some windy streets and cul de sacs and then down a very quiet road, passed some cows and too many dogs. It was 50 minutes. Just right. I feel full of energy, happy, and ready for the day. We talked about our walking options after school gets out next week. We made some plans for new routes for our walk and a few hikes. Should be a fun summer

Bring on the Rain

Boy did they ever!! Days of rain. Gallons of rain. So much rain we almost floated away. But today was good and tomorrow is supposed to be even better. So, after a few days of the stairs, I"m back to walking. I want to do the "M" again and there is a nice trail up Waterworks hill with fabulous wildflower sightings and the view is beautiful.

The true charm of pedestrianism does not lie in the walking, or in the scenery, but in the talking. The walking is good to time the movement of the tongue by, and to keep the blood and the brain stirred up and active; the scenery and the woodsy smells are good to bear in upon a man an unconscious and unobtrusive charm and solace to eye and soul and sense; but the supreme pleasure comes from the talk. ~Mark Twain

Walking Buddies

Allison has been getting up to walk with me in the mornings and the other day I got an email from Sally (a worse walking buddy than me) to see if I wanted to walk in the early mornings when school gets out on the 13. Yes, and yes. I love having a buddy to walk with. I'll walk farther this way. It's working out great with Allison. She brings Chloe, of course and we all just trot around. A new direction every day. We go for about 45 minutes right now, but that might bump up when school's out and we can leave earlier. Anyway, I'm still hoofing it on shanks ponies and I have company for now. Good and good.

The Reward

Last Thursday Allison and I took a hike up to the "M". The hillside was full of wildflowers. When you go later into the summer you don't see much, but this time of year the reward is stunning. I hadn't hiked the "M" since last summer. I didn't know how I'd do. The trail zig zags up the side of Mounta Sentinal and there are 13 switchbacks. The first leg is always the one that kicks ass. It's the longest and steepest. I told Al that I was going to go painfully slow so that I wasn't a quivering puddle before switchback #2. It worked. Slow and steady really does win the race. It was perfect weather, not too hot and not too cool or windy. The only downside was we had to go straight to work and I was all loose and wobbly the rest of the day. Its almost like that feeling after you've had a massage. Not as enjoyable during, but the loose feeling is very much the same. Anyway, first hike is firmly under my belt and I'm ready to go again later this week. Hopefully we'll be able to do it weekly. That would be a huge benefit to my hind end.

Is it a dumb idea?

Laura asked, "The bad thing is that I've been eating like crap, craving fatty salty sweet things. I'm thinking of doing a fast of sorts doing only bland, boring nasty foods for a few days and really clearing off my palate. Is that a dumb idea? "

A: Its not a bad idea to go on a bland diet for a few days to cut those cravings. Its like smoking. The more you smoke the more you want to smoke. Those salty sweet things do the same thing. They trigger something in us that makes us want more. I'm that way with sugar. Give me one chocolate chip cookie and I want 5 or 6 more. But if I cut out all refined sugar for a few days, I don't want it as bad. And the weirdest part is, I don't like it as much. A trick, if you like fruit, buy a bunch. A large assortment of different fruits and have them at the ready. When you get a sugar craving grab a piece of fruit instead. Drink lots of water too, and I can't remember if you like pickles or not, but a big old dill will cut your sugar craving right at the quick. After a few days you'll notice that you really don't want that stuff as much. Then the trick is to keep on that path. So if you find yourself looking at a piece of cake or brownie or whatever, take a tiny tiny bite. Then ask yourself, 'is this the best thing I've ever tasted in my life?" It usually isn't. It's usually just a poor substitute for something else. If it doesn't rock your world, don't take another bite. It's not worth it. Not worth it meaning, that sorry little piece of brownie is not worth an hour of your blood sweat and tears to work it off again. Now, if it is the best thing you've ever tasted in your life, like Belgian chocolate hand delivered by Jean Claude Van Damme himself, then eat the whole thing and savor every bite and really enjoy it like you've never eaten before and will never eat again. Then go for a walk and take a cold shower. Cuz that's worth it.

A Different Kind of Workout

When struck with inspiration, one must act swiftly, lest that moment pass. I was struck. I acted. And have spent the better part of this week (that 1.5 hours daily between the school bus stop and work) working on my scrap ROOM. I've moved furniture, cleared out the "under-the-stairs-closet", moved more furniture, built utility cart, cleared out the furnace room, hauled big black bags o'shit upstairs, vacuumed, cleaned and worked up a general sweat. So, not a lot of walking, but I dare say, I've put in my bit. I have half a room to go. Today is trash day. I have to leave the boys a little something for their efforts. Then, when round one of crap is gone, I'll work on round two. Isn't it weird how getting rid of junk has this freeing feeling? Its not even junk that you could see. You would never know it was there unless I showed you. But for me, it was this heavy weight around my neck. I still have junk. More than I care to think about...cover mouth, cough (garage). But this junk is outta here. So, I'll walk, but today I'm hauling and cleaning more. And feeling the burn and loving every minute of it. Shout out to Laura. You go girl. When you get here, maybe we'll give the hill a whirl. Or what about the "M"? No pressure. Oh, and we can do part of it. But you should see the view from up there.

Five Days, Baby!!

Wow, for the first time in a long time, I did the walk 5 days in a row. No big deal you say, au contraire. It is a very big deal. I'm really having a hard time and I know what its all about. I need a buddy. I didn't realize how pathetic I was about this until not long ago. I was driving home and saw a woman walking my route. Who is that, I asked myself. Do I know her? I was so tempted to stop and introduce myself and see if she was looking for a walking buddy too. Can you spell PATHETIC? I can. In caps. So last night I was talking to DeeDee and I told her that we really needed to walk together. Now DeeDee is no bigger than a minute. A stiff breeze would blow her away, but she could use the cardio. She just needs to get up earlier in the morning. Like more than 10 minutes before leaving to take the kids to school. I'll work on that. Anyway, Yeah me for making 5 days in a row. And yeah, Chloe for going with me. But she's not much in the conversation department.

Gorgeous, Sister, simply Gorgeous

Weather. At what age do we start to really care about the weather. I used to think it was an old farmer thing. But unless I'm channeling the spirit of Grandpa Marxer, I'd say, we really do reach an age where the weather matters. Today is gorgeous. Doors and windows open, breeze blowing through. I had to take my coat off halfway up the hill. Just gorgeous. Spring has sprung in all her glory. Love this time of year.

The Weaterman and I are finally on the same page

Love this springtime weather. Cool/cold in the mornings and then just perfect in the afternoon. Oh for 76 degrees year round. A little rain between 2am and 4am and then gorgeous 76 all the time. Time for me to shake things up a bit. Not sure what that entails yet, but I feel the need to branch out and try something new. I definately need the exercise now. If not for the benefits to the bod, then for the benefit to the brain. The endorphin is your friend. Seek the mood elevators.

A Good Friend Will Kick You In The Butt

Thanks, Laura, for the kick in the rear. Spring Break ended today. I can get back to my regular routine. Isn't it so easy to sleep in a little bit and take a little extra time to get ready? Then before you know it, its time to head out the door to go to work. The other thing is, because I didn't have a kid to pick up at school, it was really easy for me to stay at work a little longer than normal. Add to that, major teen stress issues and you've got a recipe for "oh poor, poor pitiful me". OK, enough kevetching. I'm back on track. Eating sensibly, walking regularly, drinking lots of water and going to bed and rising at my regular times. Let's hitch up those ponies and hit it.

Success

People say that losing weight is no walk in the park.

When I hear that I think, yeah, that's the problem.

~Chris Adams

In order to succeed one must be prepared. Today, a plastic bag was the key to my success.

Apparently, a small dog must poop on average, 6 times per day. At least that's Miss Chloes'

assumption. We walked today. Down, around and back up again. She is currently comatose

at my feet. She'll be asleep most of the day, until Allison gets back home. Oh to be a dog.

I'm feeling stronger every day. Less winded and less tired in the legs. It feels good. It feels like progress. I'm not sure I'll be ready for a full scale "M" hike on Monday, but I'll take it slow, stop and rest and catch my breath. I'll make it. It'll just take longer. Do you suppose that I'll ever reach an age where I finally realize that I should just keep going and not start over anymore?

Made An Attempt

This post title really is a double edged sword.

I attempted to walk
Chloe attempted to poop on the sidewalk
I didn't have a bag
We ran home with her in semi crouch position
The running counts.

We'll try again tomorrow and we'll be sure to bring a bag.

Up, and Down and Back Again

When you have worn out your shoes,

the strength of the shoe leather has passed into the fiber of your body.

I measure your health by the number of shoes and hats and clothes you have worn out.

~Ralph Waldo Emerson

Another day, another walk. Longer this time. Its cool out and a bit drizzly and quite nice for walking. We went down the hill, a couple blocks more and then back again. I had the thought yesterday that a few more days of this and I'll be ready to join Allison on the "M" hike next week. It'll be spring break. Easy morning routines and more time to do such things. Its a good plan. As I came back up the hill I saw a tree with pussy willows. I must remember to take my camera and capture spring, since it looks like its finally sprung.

Fell Off The Wagon

The wagon drove away and kept on going. I said in my blog description that I wanted to use this blog to keep me honest. Nothing gets more honest than the last post date; Jan. 19. What's today? March 19. Hummm, two months. What have I been doing for two months. I've been NOT walking outside. The old too cold, too icy, too windy crap again. But truely, I got lazy. I got too into my inside hobbies and not interested enough in my outside hobby which I really do love. I love the feeling of walking and being out and moving. I'll tell you what I don't like. I don't like the feeling of starting over. I don't like that it takes months to get to a certain level of fitness and moments to undo it all. I don't like that at all. So, here I am; hopping back on Shanks Ponies. Ready to give it another go. I'm gonna go round up some support. Cuz I need it really bad.

March 19, 2007
walked with Chloe this morning. Down the hill and back up again. Less than a half mile, but the second half is 8 blocks of straight up. Tired, winded, but refreshed. Nice weather. Feels good.

In the Event of an Emergency, Please Take the Stairs

Perhaps the truth depends on a walk around the lake.

~Wallace Stevens

Still taking the stairs. Ice, cold, cold, ice. Actually the past two days (and again today) I've been hiking around the university campus with Allison. Its orientation and w'eve had places to go and people to see. Yesterday we parked at the top of the parking structure and walked down five flights and then of course, back up again. We probably logged a good mile in between. Continuing the stairs here at home too. Really being good in my food choices. Proud of that. Feeling a little less in the pants. That's nice too. Over all, doing ok and sticking to the plan.

Sunday Go To Meeting

My father considered a walk among the mountains

as the equivalent of churchgoing.

~Aldous Huxley

If the above statement is true than I'm going to church this weekend. Off to the mountains for a weekend scraping retreat. Off to nature and creativity. Off to think about and care for only me. Off to enjoy the company of likeminded individuals. Its good for the soul.

Ain't That the Truth?

Everywhere is walking distance if you have the time.

~Steven Wright

This quote reminds me of a story about my Great Grandfather. He bought farm land outside of town and built a house, barn and all the outbuildings himself, with the help of his sons. He and my greatgrandmother had 16 children. During the week my great grandfather would walk 10 miles to town to his other job. He walked because he didn't want to pay the board the horses. He would stay in town all week to work and then on the weekend he'd walk the 10 miles back to the farm, carrying food and supplies for the family on his back. In winter he'd slog through high snow drifts to make it home. Once he became lost and had to break into a building for the night. He left a note and what little money he had in the building for the owner to find. The money was to repair the damage he caused while breaking in. He walked to town for several years to work in order to provide for his large family while the farm grew and became productive. What strength of character. What determination. What willpower. It shames me to think that there are times when I think, "its just too far" or "I'm just too tired". Honestly. What crap. So I keep great grandpa's spirit in my head and heart so that I'll remember how easy my life is.

Hump Day

Me thinks that the moment my legs begin to move,

my thoughts begin to flow.

~Henry David Thoreau

This is a crazy week. I have a friend coming to visit tomorrow. I haven't seen her for over 12 years. I'm beyond excited. I've also been beyond busy getting ready for her visit and then our trip together to a weekend retreat. I can hardly stand myself for the excitement. Surely all this vibrating is expending some calories every day. I have had to do the stairs every day lately. Major storm front and bone chilling temperatures with slick road conditions means no outside activity right now. That's ok. I'll cope. I have been making extremely good food choices. As of yesterday I had not had a speck of refined sugar since Jan. 1. Last night I decided to treat myself to one small, small scoop of ice cream. I love ice cream, but guess what? I didn't enjoy the scoop. I really didn't. Isn't that odd? I don't feel the need to eat the entire bucket. I'm quite pleased with that discovery. I was hoping that this weekend my friend and I could go cross coutry skiing or snowshoeing. We'll just have to play that by ear. She's coming from CA and not only is our artic chill going to be a trial for her system, but the altitude will surely do her in if we get very vigorous in our activities. I'm ok either way. I'm letting go. I've reached a place in my mind where I just do what feels right. I'm making as many smart choices as I can and letting the rest go.

America's Get Fit Program

I only went out for a walk

and finally concluded to stay out till sundown,

for going out, I found, was really going in.

~John Muir, 1913, in L.M. Wolfe, ed.,

John Muir, John of the Mountains:

The Unpublished Journals of John Muir, 1938

Have you been here---->Parade All-America Get Fit Program.

I Do It To Myself

A vigorous five-mile walk

will do more good for an unhappy but otherwise healthy adult

than all the medicine and psychology in the world.

~Paul Dudley White

I don't know why I should be surprised. I live in the Mountain west. It is January. I've lived in this environment off and on for most of my life. It snows in Jan. It even rains and then freezes in Jan. It gets windy and cold in Jan. It always does and God willing it always will. Deal, girl. Deal with it. So I'm dealing. I'm on day six of my path to fitness. I've had two good walks and I've resorted to using the stairs the other days. I'm also laughing because the whole week of Christmas the weather was so unseasonably warm and mild. What did I do during that time? Sat on my fluffy rear end and relaxed. I enjoyed every minute of it too. But of course now I'm pumped to make the change and old Mother Nature has other plans. Since I don't have to work today, I can sit at the living room window with my nose pressed to the pane and watch for any sign of a break in the weather. Today we were served pea soup. Thick, heavy and dangerous to be out walking on the roadside in. But the first sign of clearing and I'm out the door.

Update: I made it to the mailbox (3 blocks total) and back. Gale force winds, sideways snow, bitter cold and I suffered every step. I consoled myself with the thought that I must have expended at least 500 calories just keeping my body temperature out of the hypothermic range. Right? I did do the stairs. 15 sets throughout the day. And I moved two very heavy pieces of furniture. As Scarlett said "tomorrow is another day."

The Water's Fine

If you are seeking creative ideas, go out walking.

Angels whisper to a man when he goes for a walk.

~Raymond Inmon

Let's talk about water. Fresh, clear, cold water. They all tell you that drinking water is one of the most important things you can do to lose weight. Have you ever wondered why? Well, I have the answers; provided by caloriesperhour.com.

Drinking Water Is Important for Weight Loss
There are many reasons why it is important to drink water, especially if you are dieting:
Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.
Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

How Much Water Should I Drink?
You have probably heard that you should drink eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your diet. Your diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.
You can do some research and use a calculator and measuring cup if you like, but nature's pretty good at letting you know the right amount to drink. When you drink enough water, your urine will usually be pale yellow, though vitamin supplements and antibiotics can discolor it. On the other hand, you shouldn't need to run to the bathroom too frequently. When in doubt, drink a little more.
Do not worry that drinking water will give your body a bloated look. There are a number of causes of water retention, including consuming too much salt. But drinking water is not one of them.
It is possible to harm yourself by drinking too much water, but it takes quite an effort. Either through obsessive-compulsive behavior or extended athletic activity, drinking large amounts of water can dilute the electrolytes (sodium and potassium) in your blood to the point that it interferes with brain, heart and muscle function. Athletes compound the problem with the loss of sodium (salt) through sweating, but can drink electrolyte replacement drinks like Gatorade Endurance Formula to help keep things in balance.

Tips on Drinking Water
Drinking other liquids also provides your body with a source of water, but note that diuretics cause your body to expel water. Diuretics include caffeinated drinks (coffee, tea and soda) and alcohol. When drinking diuretics, drink more water to compensate.
When drinking alcohol, drinking water along with it as well as before and afterward may eliminate a hangover headache and feeling of tiredness. The water is optional; driving is not.
When you feel thirsty, you are already dehydrated. Try to avoid this situation by drinking in advance. Be especially careful when participating in activities where you won't be able to stop to get caught up.
You've heard countless advertisements telling you what product to start your day with. We recommend a couple of glasses of water to rehydrate your body. No charge.

Walking journal for Jan. 5, 2007

Snow, cold, wind, ice. Hmmm, wonder what my work out will look like today. I think more stairs are in my immediate future. I also have to work today. The first work day since Dec. 22. How much does that suck? I don't know which is worse; too short a weekend or too long a vacation. Anyway, my morning is considerably shorter today then it has been and with the outdoor condidtions what they are, I'll be taking the stairs. I'll report back when I'm done. It might take all day; off and on. Update: it did take all day. 15 sets of stairs and buzzing around the restaurant today. I guess that will have to do. No work tomorrow. I'll aim for 25 sets, if not a walk. The weather is crappy and could be that way for a few more days.

Switching Gears

Lets talk metabolism:
info provided by Caloriesperhour.com

Eat Frequently
It is important to understand what happens when you skip a meal or go on a crash diet. When you skip a meal your metabolism slows to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores, and any weight loss comes mostly from water and muscle.
Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
When you will be away from home or work, plan your snacks and take them along so that you will be able to eat regularly and won't be tempted by junk food. This may be good advice for people who stay at home, too.
But remember that it was probably snacking between meals that caused you to become overweight in the first place. It will be very important that any snacks are healthy, that they are pre-portioned so you won't be tempted to overeat, and that meal sizes are reduced to compensate for the additional calories the snacks provide.

Exercise Regularly
Dieting or restricting your caloric intake can cause your metabolism to slow. Exercise can help to counter this effect.
And exercise is the one sure way to burn more calories safely. The improved health you will gain through regular exercise will increase your life expectancy so significantly that the benefits will far outweigh the aging effect of an increased metabolism.
At home, at the gym, playing sports, participate in both aerobic and strength building activities on a regular basis. Not only does the exercise itself increase your metabolism, but exercise -- especially cardio -- causes your metabolism to remain elevated for a period of time after you finish exercising. And strength building exercise builds muscle which helps to keep your metabolism elevated 24 hours a day.

Improve Your Body Composition or Percentage of Muscle vs. Fat
Generally speaking, aerobic activities like running burn more calories than strength building activities like weight lifting. But it is important to note that muscle burns calories, while fat does not. This means that the more muscular you are, the higher your metabolism will remain at all times.
If you examine the equation used to calculate RMR, you will see that metabolism decreases with age. This is largely due to the decrease in muscle mass typically experienced as people age, and can largely be countered by continuing to perform strength building activities.
While genetics will always have an effect on your appearance, through diet and exercise you can control your body composition.

Walking journal for Jan. 4, 2007
One must be flexible. Today is not an outdoor walking day. We've had a severe winter storm roll in over night. The wind chill is inhumane, and the streets are like a skating rink. Today will be an indoor day. In the past I've been known to go to the mall to walk. But I have to be honest and say, I hate that. I hate the mall anyway, but taking my exercise routine there is the worst. And the marble floors really do a number on these middle aged hips. So today I'll resort to Plan B. I have stairs. 14 stairs to be exact. I tend to run up and down these stairs many times a day as is, but today I'll go a bit further. If I do 5 or 6 sets of stairs my heart really gets pumping. If I do 8-10 sets my legs get a little quivery. If I bumb it up to 12-14, I'm just about done and that 15th set usually has me crawling to the top. But I don't have to do them all at once. Like I said, the first 5 sets get my heart going. So I'll do 5 sets and then take a break. Then I'll come back and do 5 more. By going this route I'll be able to do more then 15 without having a heart attack. I'll aim for 20 sets spaced over a couple hours. I'll report back in when I'm done. Gotta love the homemade stairmaster.

Update: total stair sets completed = 20
I also took down the Christmas tree, rearranged some furniture and vacuumed the upstairs. :}

What It Takes.....

Today's information provided by......
Calories Per Hour

What It Takes to Lose a Pound:

Pound = 3,500 calories

A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than you eat each day) you would lose approximately one pound per week:
500 x 7 = 3,500
It's easy to see that a calorie deficit of 1000 calories would mean that you'd lose approximately two pounds per week. And that's a good number to remember, because two pounds a week is commonly accepted as the maximum rate of weight loss that is healthy.

24 Hours worth of activities:

Totals: 3,130 calories in 24 hr
Sleeping 588 calories in 8 hr
Office Work - general 980 calories in 8 hr
Driving - light vehicle (e.g., car, pick-up) 163 calories in 1 hr
Food - preparing, at home 204 calories in 1 hr
Eating - sitting 122 calories in 1 hr
Taking a Shower 82 calories in 30 min
Cleaning - house or cabin, general 122 calories in 30 min
Shopping - groceries, with cart 94 calories in 30 min
Walking - with dog 122 calories in 30 min
Running - 6 mph 408 calories in 30 min
Dressing and Undressing 82 calories in 30 min
Watching - TV or movie 163 calories in 2 hr



Walking Journal for Jan. 3, 2007

Short walk today. About 1 mile total. It's bitterly cold outside and the wind is whipping. In fact the wind blew so hard the my ears feel all plugged up. Chloe went along, but didn't enjoy it much at all. So for today it was down the hill and straight back up again. But as long as I tackle that hill, I'm happy. The rest of the walk is flat and easy. This at least makes me feel like I did something. We'll try again either later today or tomorrow for sure.

Just For Today

Read this bit yesterday in the Dear Abby Column:

Dear Abby'sNew Year's Resolutions

Just for today, I will live through this day only, and not set far-reaching goals to try to overcome all my problems at once. I know I can do something for 24 hours that would overwhelm me if I thought I had to keep it up for a lifetime.

Just for today, I will be happy. Abraham Lincoln said, "Most folks are about as happy as they make up their minds to be". He was right. I will not dwell on thoughts that depress me. I will chase them out of my mind and replace them with happy thoughts.

Just for today, I will adjust myself to what is. I will face reality. I will correct those things that I can correct and accept those I cannot.

Just for today, I will improve my mind. I will not be a mental loafer. I will force myself to read something that requires effort, thought, and concentration.

Just for today, I will do something positive to improve my health. If I'm a smoker, I'll make an honest effort to quit. If I'm overweight, I'll eat nothing I know to be fattening and I'll force myself to exercise ~ even if it's only walking around the block or using the stairs instead of the elevator.

Just for today, I will make a conscious effort to be agreeable. I will look as good as I can, dress becomingly, speak softly, act courteously,and not interrupt when someone else is talking.

Just for today, I'll try not to improve anybody except myself. We know so much more about nutrition and how much exercise and sensible living can extend life and make it more enjoyable; so just for today, I'll take good care of my body so I can celebrate many more happy new years.

Just for today, I will have a program. I may not follow it exactly, but I will have it, thereby saving myself from two pests: hurry and indecision.

Just for today, I will gather the courage to do what is right and take the responsibility for my own actions.

Walking journal for Jan. 2 2007

I walked with Allison and Chloe today. We went down the hill, around Walmart and back up again. About 3 miles. It is cool outside, but not cold. Going later in the day meant that this morning's ice had melted off. Its actually 44 degrees today and cloudy. Just about perfect walking weather. I was pretty proud of the fact that, even though I've been off my normal routine for a while, I did well. I kept a steady pace, was able to carry on a conversation and my heart rate returned to normal between the top of the hill and my house; about 1.5 blocks. Not bad for my step back on track. I do think I'm in the market for a new pair of hiking boots though. These old things have a lot of miles on them and the heel is worn down on the inside. I'll add boots to my shopping list.

New Year 2007

Its January first and like all mankind I sit here and ponder the clean slate of 2007 that awaits me. I really don't subscribe to resolutions. I find them an invitation to failure. But there is one change that I will make to my life this year and that is the walk. I've been on the weightloss trail for most of my life and found the answer to my weighty woes; walking. Say that three times fast. For several years I walked a total of 4 miles daily with my friend Beth. Then life stepped in and changed my routine and, as has always been my way, I let it. Beth moved and my husband and I opened our own business. My morning was cut shorter and I had no cohort with which to hort and I stopped walking my 4 miles. I feel it. I miss it. I don't like it and I want to get back to it. I need to find a time that works. I'm usually a first thing in the morning kind of girl. But I might try a right after work approach. It's still light, not as cold and it just might work. If only I had a walking buddy. That would be the ticket. I'll have to try it on my own though. I simply can't slide down this slippery slope again. I'm still in the savable zone. Today would have been a good day to get my fanny in gear, but its a holiday with all the holiday trappings and I just didn't do it. But tomorrow, my younger kids go back to school, and my life will resume a more normal pace. Tomorrow I will walk. I think I'll make it a game and take my camera and see what I can see. I'll share photos here.