Fitness For Life

My Big Decision

Though she didn't know it, my niece was my inspiration to take charge of my life and health. She was married in October, 2005. Later, my uncle kindly sent all of us photographs he took at the wedding. Now I realized at the time that I was having a tough time finding something to wear at her wedding. Everything in my closet was just a little too small. When I looked at the pictures afterwards, I was shocked. That fatty was me? I knew that I had to do something. So began my journey to the path of wellness.

I regret that I didn't keep a journal or blog about my progress at the time. My idea of health and fitness evolved with the stages of my path. I learned a lot, experimented a lot, until I finally arrived at the place I'm at now. Here are just a few of the things I learned.

Trying to lose weight? Envision it. Tell others about it. Make your own lens

The Road To Wellness

What I've learned, where I'm going on my journey to good health.

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Other Things I'm Working On

Writing My First Mystery: The process of creating my first mystery novel
Weborg Lodge Studio: Art. My passion. I am a watercolor artist.
My Cat, Sophie: My computer buddy and muse for painting and writing
Fat Gut Challenge: My husband, Norm's,take on fitness

Getting Active

I'm not sure why I gravitated to walking. Perhaps it's because taking jaunts on the trails was always something my husband and me enjoyed--but only on weekends. I decided that I would walk. I found several websites about walking. The goal on most was to shoot for 10,000 steps a day. My first source for info was Fitness Walking for Dummies. I filled in the charts of before info about weight, fitness, and measurements. Yikes. I had a lot of work ahead of me. I followed the plan of strength training, stretching, and walking, of course.

I discovered Walking.About.com. What a great website! I found walking logs and programs. I started following a few where I was doing a virtual walk of the Applachian Trail among others. This was really motivating. It wasn't long before my five times a week walks were up to 3.5 miles.

Keeping track of my steps each day, I knew that I had to up my steps to get to the new goal of 12,000 to 14,000 steps. From what I read, 10,000 steps was just to stay healthy; 12,000 steps would maintain your weight; but to really lose, you had to shoot for 14,000 steps a day.

The walks were going well. I looked forward to my time outside. I walked all through winter, even on the coldest days. I learned the importance of performance clothing. No matter what the weather, I was out walking. It paid off. I was seeing results.

My big day came when I would see my family that June, 2006. We gathered for a family reunion. I unveiled the new me--35 pounds lighter, a new haircut, down three pants sizes, and with muscles to boot. I never forget the words of a friend who told me before the trip was over. As she hugged me good-bye she said, "You won." That's exactly what I felt like.

Help With Your Walks

Things I've found useful on my walks

ACCUSPLIT AE170 Pedometer with Steps, Distance, and Calories Burned

The small size and the security strap make this my new favorite. Having broken two pedometers before, the security strap was a must.

Amazon Price: $23.99 (as of 05/13/2008)

ASICS® Women's GEL-1110™

Comfortable shoe. Mesh on top is nice for a spring/summer run. Find another pair of shoes though if it's wet out or cold.

Amazon Price: (as of 05/13/2008)

The Step Diet: Count Steps, Not Calories to Lose Weight and Keep It off Forever

by James O. Hill, John C. Peters, Bonnie T. Jortberg

The clearest explanation I've come across about how to lose weight.

Amazon Price: $15.61 (as of 05/13/2008)

The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days!

by Connie Guttersen

A tasty, easy approach to dieting. Recipes are time-consuming though, but great if you like to cook.

Amazon Price: $16.47 (as of 05/13/2008)

The Sonoma Diet Cookbook

by Connie Guttersen

More of the yummy recipes from the diet book. Skip the online program and get this cookbook.

Amazon Price: $16.47 (as of 05/13/2008)

Help and Advice Along the Way

I started a new workout/diet plan. I felt that I had hit a plateau. I was getting bored with my workouts and to say nothing of the dreaded "last 10 pounds". I decided to follow the The Abs Diet. The diet itself is simple to follow; no stages, no calorie counting. The focus is on 12 power foods which include no-brainer healthy choices like spinach, whole grains, and olive oil. Meals are built with these 12 power foods, trying to include as many as possible for the optimal benefit. The book does include recipes which are quick and tasty. The diet plan includes 3 meals and 3 snacks, to keep your metabolism running.

The rest of the book concerns workouts. The author encourages a regime of 3 total body workouts a week, 2 emphasizing the abs and 1 for the legs. An extra ab workout is throw in for good measure. There is a cardio component too and this is where I found the advice almost contrary to what I've read in the past.

The author's theory is that if one does low-intensity workouts muscle is not being built. Calories are being burned, but to maximize the benefit of muscle building you have to build it through weightlifting. He goes on to say that weightlifing increases muscle mass which increases metabolism. A session of weightlifing revs up the metabolism for hours afterwards, much longer than a cardio workout.

He also suggests a shorter workout. After 20-30 minutes of cardio, your body may be forced to break down protein for energy. He emphasizes shorter, more intense workouts. The author, for example, suggests different exercises with every ab workout to keep your muscles guessing, as it were. Works for me.

For my part, I've noticed that I'm stronger. I feel more energized. I highly recommend this book for anyone serious about making a change.

My rating:

On the Road to Wellness

A major part of my journey was a change in my diet. While I was good about using only olive oil and canola oil in cooking, there was lots of room for improvement. I began with the Sonoma Diet. I was attracted to its easy portion type of approach. I liked the fact too that you were encouraged to savor your meal, sometimes with a glass of wine. While following the familiar three stage process that marked other diets like Atkins, this was not a total low carb approach. Rather the emphasis was on healthy choices for carbs. I was eating things I never had before--barley, quinoa, for example.

While I did achieve some success, the recipes in the The Sonoma Diet: Trimmer Waist, Better Health in Just 10 Days! book are quite delicious, they are time-consuming. Though I've since moved on, I do go back to Sonoma every now and again. I have to admit to be intriqued by the The Sonoma Diet Cookbook book now out.

For Others Who Love to Cook Like Me

It only makes sense to me to have the right tools for the job

Wusthof 7-in. Gourmet Santoku Knife, Hollow Edge

Price: $64.95

Every element of this renowned cutlery contributes to its precision and ease of use. The high-carbon stainless steel blade is hardened to maintain a s... more »

Farberware 12-in. Nonstick Millennium Soft Touch Skillet, Black

Price: $29.99

The Millennium Soft Touch Colors cookware line offers the ease and convenience of Teflon Platinum Pro nonstick interiors as well as the beauty and sta... more »

KitchenAid 5-qt. Professional 5 Plus Stand Mixer, Onyx Black

Price: $299.95

In new colors like Onyx Black, the KitchenAid Professional 5 Plus Series stand mixer is tough enough for commercial use yet is made for the busy home... more »

40th Anniversary, Mastering the Art of French Cooking

Price: $25.19

A special 40th-anniversary edition of the classic work that forever changed the way America cooks. With a new introduction by Julia Child. Immediate... more »

Good Nutrition

During my journey, I began to scrutinize my nutrition. Was I getting enough of the right things? One of the first websites that I consulted was the USDA Food Pyramid site. This was a revelation to me. The diet that I thought was adequate was missing a few things, mainly enough fruits and veggies. I made it a point to include more in my diet. I used the online food and activity journal to track my progress. While other sources may have different takes on dieting, I felt I could trust this information. Afterall, anything food or diet-related did have to go through their scrutiny. If you do nothing else, then use this site for a few days to see where you really are with your diet.

After awhile, I felt like I wanted more of an online journal. I was using it most days, trying to be as honest as possible. I found a few other websites that were more powerful and dare I say, more attractive. The Free Online Diet Plan at SparkPeople.com is my current program. After trying out sites that cost and some of those with very little information, I was amazed to locate this free site. The amount of information is overwhelming. The site's forum is one of the most active I've ever encountered. A point system is a nice motivator. Other great features are online demos, online exercise videos, a powerful food journal, and a goal setting section. The food journal is one of the easiest I've used.

The site approaches dieting from a perspective of making lifestyle changes. The resource section contains numerous articles on motivation. What I especially liked was how it encouraged you to take your fitness success to other goals in your life. Very powerful and worth a visit.

Supplementing Your Healthy Choices

More Than a Multiple for Women 90tab.

The best vitamin I've found. The pills are big though and do need to be taken three times a day.

Amazon Price: $17.60 (as of 05/13/2008)

Twinings Jasmine Green Tea, Tea Bags, 20-Count Boxes (Pack of 6)

Pleasant tea with the benefits of green tea

Amazon Price: $14.62 (as of 05/13/2008)

Nature Made Fish Oil Omega-3 Softgels, 1200 mg, 180-Count Bottles (Pack of 2)

My hair never looked better after being on Fish Oil capsules.

Amazon Price: $22.25 (as of 05/13/2008)

Nature Made Herbs Odorless Garlic Supplement Tablets, 500 mg, 200-Count Boxes (Pack of 2)

As I've read, if you have heart disease in your family, you better have an excuse for not taking garlic.

Amazon Price: $23.31 (as of 05/13/2008)

Where I'm At Now

I've been living my healthy lifestyle for a year and a half now. Though I will indulge in favorite foods like pizza or pasta every now and again, I've given up fried foods and sugary snacks. I don't drink pop. Haven't for years actually. My diet is good. I'm very conscious of knowing when I feel full. I try to make good choices.

My husband and I made decided to join a health club. We joined SnapFitness. It's one of those 24/7 places. Bare bones, but just what you need. We've been working out four times a week. It's a bit hard on work days. I'm not a fan of evening workouts, but we're doing okay.

After being at it nearly two months now, I can say that I'm stronger than ever. I've hit the machines hard. I'm using the treadmill and the stationary bike for my cardio workouts. We had a long stretch of below zero weather recently, making walks outside not the best of choices.

I like it. It's great exercising with my husband. We motivate each other. He's so enthusiatic about it. I'm glad. I want us both to be healthy. My goals now are to lose just a few more pounds and to get sculpted.

I've explored other areas of wellness, including yoga and Pilates. There is much to be said for mind-body fitness. It's hard to describe, but doing these exercises gives you a feeling of peace that you don't get from other activities. It's different that the euphoria you feel after you've worked out. Here are a few sources for supplies and accessories for your practice.

<Wai Lana Yoga

YogaAccessories.com

Now speaking of peace, another aspect to my fitness is hiking. Hiking becomes more of a walking meditation for me. A walk alone in the woods is just about the best cure for whatever ails me. I get the most out of a walk in the woods if I feel free. I don't want to hang onto a water bottle. I use Hydrapaks to free my hands when walking.

<Hydrapak

I can concentrate fully on my surroundings and enjoy

My Keys to Success

Though my methods and approaches have changed, there are a few things that I embraced and keep with to this day. Here are a few of them.

Always wear a pedometer and record my steps every day
There's always a way to trim calories with a meal
Let's face it; to stay healthy, I'll be exercising for the rest of my life
It's not a diet; it's a lifestyle change
There's no harm in an occasional rest day.

The Best I've Found For Health and Wellness Information

After all my reading and research, I consider myself something of an expert on my take on fitness. Here are a few of my favorite sites.

WholeHealthMD: Where I go when I have questions about vitamins and supplements
FitDay: Whether you're looking for an online journal or software for your computer, this is the site. I use the software for tracking my overall progress. A very unique and helpful feature is found within the food log. You can track who you eat with and where to as well as your mood to track what may be trouble areas for you. The reports menu has just about any variation of nutrition or activity report you could want. Highly recommended!
BodyFat Calculator: When I compared the results I received at the gym with what I found out by using this calculator, I found the website to be as accurate. I use this site to keep track of my percent body fat.
Fitness Magazine: I really enjoy this magazine. So much info, so many workout ideas.
FitnessJournal: I use the online journal to plan workouts, record my exercise time. Subscription site. The real time walk across the US map and the standings with other people on the site are great motivators. Tell them Chris sent you!