My (Current) Top 5 Exercises

I change my exercise program fairly regularly. That's partly by design; we're supposed to change things up fairly regularly to keep our bodies guessing and to make sure we're covering all the vital muscles. Changing things up is, for me, also necessary to keep me interested and challenged. And sometimes I have to change an exercise because some jerk fellow fitness friend is camped out with whatever apparatus or weights I need. That's okay, though. Change is good.

Since joining the new gym, I've noticed a few exercises that keep working their way into the line-up. Oddly enough, most are exercises I detested when initially learning them, but now--please don't tell my former trainers--I look forward to them! So much so, that I've now decided my Friday workouts will be made up of all my current favorites, with a few extras as needed to cover all the bases. Who ever thought I'd be using exercise as a reward?!

Wanna see which exercises are on my fave list? Geez, I thought you'd never ask!

BOSU squats w/Medicine Ball I'm using an 8-lb. ball until I have my balance issues tamed. Not to mention that the medicine balls at my gym don't have those cool handles on them and can be hard to hold onto when wearing weight-lifting gloves.

BOSU pushups These are tough for me, but when I remember that I couldn't do any real pushups in the beginning (I did elbow creases and only three of those), I'm inspired to push-push-push!

Swiss ball jackknife I'm embarrassed by how much I used to whine about this exercise, but I'm also happy when I see how much more stable I'm able to keep the ball now. Before, I was all wiggly. :) Even now, I can't hold back those odd little grunts on the third set.

Face pulls with lunges I couldn't find a pictorial demo of this exercise. The link is to a standard face pull. I add a reverse lunge to it, so imagine an older, squish-bellied brunette in a t-shirt stepping back into a lunge with each pull. And again with the grunty noises midway through the final set. When I stop grunting, the weight gets increased. It's the price of success. :)

Bird Dog This is one of my final exercises, and I do it a couple of ways. First, I'll do a couple sets in which I hold the poses for a 2-count, and then I do fewer reps but longer holds on the final set. I've seen this exercise recommended for "6-pack abs", but I like it for how my back feels when I do it.  I've been doing this exercise for over a year and not a 6-pack in sight. For me, it's simply a great way to end my workout with a happy sigh.

Those are my current favorites. For this past Friday's workout, I filled in with some chest presses, lat pull-downs, step-ups w/weights and back extensions. Seems like there's something else, but I'm forgetting it now. The main thing (for now) is that I got all of the favorites in! I'll probably do a few of them throughout the week, but on Fridays, I get to do them all! Woo-hoo!

I know the roster of favorites will change as I discover new exercises or variations on old ones. At some point, I hope they include unassisted chin-ups. Since I'm currently at zero on reps completed, I've got a ways to go. :)

What are your current favorite gym exercises? Do you have any nominees for me to consider adding to my list of favorites?

Hope you're all having a wonderful weekend! We've had a stormy start to it, but it's all blue skies right now!

Savor: Mindful Eating, Mindful Life (Book Review)

Disclosures at end of post.

If you've been reading here for any length of time, you know that learning to be mindful about my actions (and inaction) played a large role in my successful weight loss and continues to work well for me with managing my weight. It's an ongoing project and I still have work to do. While I continue to build a better habit of mindfulness of what I'm doing, I also want to learn more about being mindful of what I'm feeling.

Knowing that, you can imagine my delight when I was asked to review Savor: Mindful Eating, Mindful Life,co-authored by Zen Buddhist Master Thich Nhat Hanh and Dr. Lilian Cheung, a Harvard nutritionist.

Savor is a remarkable book that offers much more than the eat-less-move-more advice for dropping a few pounds. Combining ancient Buddhist wisdom and the modern science of nutrition, the authors say that, while eating healthy and increasing movement are important, how we eat, move, and think is every bit as critical if we are to change our behaviors and achieve full success. It's an approach that might hold a few keys for those like me who "woke up fat one day" and then couldn't figure out how to fix it.

There are three primary segments to Savor:
- A Buddhist Perspective on Weight Control
- Mindful Action Plans
- Individual and Collective Effort

These are followed by a wonderful resource (print and online) section as well as further discussions of mindfulness principles.

While I enjoyed Savor in its entirety, I lovedlovedloved the first section and believe it will help me improve my own mindfulness practices. The parables and stories used to demonstrate the principles being discussed were especially helpful, and I really appreciated that the "tone" throughout this section was kind and encouraging.

The section on developing mindful eating, moving, and living plans was also helpful. It contains many suggestions on dietary intake (some I agree with, some I don't), as well as helpful counteractions to some of the roadblocks we put in our way. I do appreciate that while the authors recommend a plant-based diet only (citing health and environmental reasons), they also include helpful suggestions for readers who do eat meat.

The final section of Savor discusses individual and collective efforts, the interconnections of our behaviors with those of the world around us, and ways we can work to improve our communities and our world. Within it are fascinating examples of how seemingly small actions by various individuals have had profound effects on communities.

If you're wanting to explore how living more mindfully might enrich your life, I highly recommend you check out Savor. It supported some of the things I've already learned and introduced a whole host of new ideas and directions to follow. You just might find some answers, too!

Intrigued but still undecided? Check out what these bloggers thought about the book.

Disclosures:
- I was invited to participate in this book tour by the kind folks at TLC Book Tours, who provided a complimentary copy of the book. No other compensation was requested, offered, or received.
- Book link is through my Amazon affiliate account.

Wii Fit: Helpful, Harmful, or Foreplay?

Portions of this post are adult in nature. If you are below the age of consent in your state, country, or region, go do something else for a while.

I don't have a Wii Fit, and I hadn't really considered getting one. Until now.

Amanda Flowers, a 24-year-old from Manchester, claims that a Wii Fit injury has turned her into a sex addict.
After falling from her Wii Fit board, Flowers reports that even minor vibrations--such as from a food processor, she says-- "turns her on." She was told by a doctor that she had suffered a damaged nerve that has provoked "persistent sexual arousal syndrome."

"It began as a twinge down below before surging through my body. Sometimes it built up into a trembling orgasm," Flowers says, according to the Daily Star's article "Nintendo Wii Made Me Nympho."

Read the rest on The Huffington Post including a link to some videos of other Wii accidents. Fortunately (or not, depending on your kink), no videos of the aforementioned accident or its aftermath.

Well now. That certainly puts a different light on the Wii Fit, doesn't it?

And that's all I'm going to say about that.

Actually, that's all I'm going to say about anything today. I've just completed a hilly ten-mile bike ride (sad to say, my longest of the spring, so far), and I'm headed for the comfort of my sofa. My DVD player might not be as--ahem!--exciting as a Wii Fit, but it's all I have.

Hope you're all having a lovely weekend! I'm back on Monday with a great book review! (Um, the book is great. Not sure how the review will turn out.)

A Bit of Redirection

All memory of what I intended to post when I sat down here just evaporated. It's not that I forgot (though that's certainly happened plenty of times.) No, what happened was that I skimmed a couple of feeds and stumbled upon one of the best posts I've seen in a long, long time. It literally took my breath away.

And when I could breathe again, I knew that I had to share it with you as we head into the weekend. Someone (perhaps several someones) need to read this post far more than anything I could come up with tonight.

So, run (I said, RUN!) check it out: Pamela Slim's: You, Less Than. I hope you enjoy it as much as I did!

Wishing you a joyful weekend and the blessing of remembering who you are.

Rambling about Designing Women

With news of the passing of Dixie Carter, I had a hankering to watch some scenes from "Designing Women", the show in which she co-starred back in the 1980s. I always enjoyed her rants as Julia Sugarbaker, but it was the ensemble cast that drew me to the show. There was something about each of the characters that represented a part of me, which was a large part of the show's popularity, I think.

My favorite character on that show was Suzanne Sugarbaker, as played by Delta Burke. If you never watched the show, Suzanne was a former beauty queen who was a vain and self-centered, but endearing all the same. Especially after Delta Burke's well-publicized weight gain. That was the first time I remember an actress's weight problems being discussed so publicly. (Wouldn't that be awful?)  As a "big girl", my heart went out to Delta Burke, but her performance in the show grew stronger from it.  The episode "They Shoot Fat People, Don't They?", in which Suzanne attends her high school reunion and overhears people snarking about her size and then wins the award for "Most Changed", is one of the best episodes of the series.

I searched for a clip of that episode online, but no luck. I did find a text version of Suzanne's acceptance speech, upon winning the award:

I guess maybe I deserve this award for the Person-Most-Changed, but (pause) not for the reason you think. Last night I got my feelings hurt because I came to this reunion thinking I was beautiful and what I find out was that I'm fat (pause) at least you think I am. But that isn't the biggest change in me. The biggest change is that the old Suzanne wouldn't have shown up here tonight. She would've just gotten thin before the next reunion and then she would have gotten even. But I'm a little older and I hope a little wiser than that person used to be.

A lot of things have happened to me. A lot of things have happened to all of us. Sandy Smothers was killed the night before we graduated. Diane Mitchell's got two sets of twins and Gayland Chadwick's working in the White House. We had a lot of dreams together and there's no point in pretending some of mine came true and some didn't.

I met a little boy from Africa tonight whose family died of starvation and I realized that I spent the whole day at home worrying about the fact that I had too much to eat. I'm not sure the old Suzanne would have appreciated the absurdity of that but this one does.

Some of you men wanted to know about my bra size, but I’d rather talk about my heart because (pause) it's a little bigger than it used to be. The old Suzanne wouldn't have forgiven you for the things that you said, but this one will. Because when I look around this room tonight, I don't see receding hairlines and the beginnings of pot-bellies and crow's feet. I just see all the beautiful faces of old girlfriends and sweet young boys who used to stand on my front porch and try to kiss me goodnight. And you can remember me any way you'd like, but that's how I'll always remember you.

And so I thank you for giving me this award for the Person-Most-Changed, however you intended it. I'm gonna treasure it because #1. I love trophies and #2. I earned it. Thank you.

If you weren't a fan of the show, or weren't around for it, that speech may not resonate so much. For me, it says a whole lot about self-acceptance, self-love, and personal discovery, not to mention the ability to see the best in others. Suzanne grew up that night, but not too much. :)

While I didn't find the episode I wanted, I did find a couple of scenes which find Suzanne dieting. And not too well. :)





I have to admit, I've been guilty of a few of those thoughts, too. :)

So much for 80s nostalgia.Fortunately, we've moved past the rice cake dieting days (or I hope all of us have!) and know a lot more about health, fitness, and what constitutes true beauty in a person.

Were you a fan of "Designing Women"? Did you have a favorite character? Okay, then, have you ever eaten a rice cake? With jelly? (Note: I used to heat them in the microwave and spread them with peanut butter. I dare anyone to top that! :))

For Your Consideration: A Day of Rest

Now that I seem to be past the worst of my allergy/sinus woes, I've got an Energizer Bunny thing going on. And on and on. As with most things, this has both positive and negative effects. Yes, I'm getting things done, but I have to wonder what that costs me sometimes. All that activity is good for my body and my to-do list, but what about my mind and soul? Am I doing enough to ensure that they get the attention they deserve? I'm guessing that 15 minutes a day of doing nothing and a new-to-me annual Lenten observance probably aren't sufficient for maximum mental and emotional health. And since one of the big lessons learned in losing my weight and maintaining the loss was the importance of nurturing body, mind and soul, it's time for some re-thinking.

Enter: The Sabbath Manifesto.Have you heard of this movement? It was created by a group of Jewish artists belonging to a group called "Reboot", which is attempting to adapt Jewish culture and traditions to modern life.The Manifesto itself is a series of 10 principles designed help us "unwind, unplug, relax, reflect, get outdoors, get with loved ones and, if we’re lucky, get some booty, too. The ten principles are to be observed one day per week, from sunset to sunset."

What I like about this project is that it's so all-inclusive. You don't have to be Jewish (or even particularly religious, for that matter) to benefit from a day spent unplugged and focused on self, family, and friends. You can adapt these principles to your current Sabbath day, or if you're not religious, choose any day to practice them.

You can also interpret the principles in ways that have meaning to you. For example, principle #1, Avoid Technology. For some, there are religious or cultural requirements for what technologies they can or can't use, but for many of us, this principle will have different meanings based on our needs and desires. If you want it to mean "avoid technology except to connect with long distance relatives or friends", that's fine. If I want to go completely off the grid, that's fine, too.  (Though not likely to ever happen, to be honest.)

The purpose of a sabbath day (in addition to worship, for some) is to make time for relaxation, reflection, and restoration. By making it a structured part of our week, we ensure that we don't get so caught up in attending to our physical needs and desires--and those of others--that we lose ourselves along the way. If we're going to be truly healthy and fit, we need all three pillars standing tall: body, mind, and soul.

I'll be exploring this project in my tried-and-true tippy-toe way, by tackling a few principles at a time, tweaking them into something that works, and then adding more. I'm looking forward to the experience! Especially that #8 - Eat Bread. :)  (Just kidding. I'm still pondering what that one means to me and how I'll observe it in a meaningful way.)

So, without getting too personal (yeah, why stop now), do you take a full day each week to "unplug"? If you clicked the link to check out the ten principles, do they seem like actions that would add benefit to your life?
Any tips or ideas on how to implement them?

I know, I know: too many questions, not enough time. :)

Wishing you an awesome weekend, and a Very Good Sabbath, if you observe!

A Life Worth Breathing (Book Rec)

Happy Easter to those who observe and celebrate it!

I'm making a guest appearance on AFG today (as opposed to just loitering there like I usually do), but I wanted to take a moment to share a delightful new find with you.

I had the great good fortune recently to be asked to read and review Max Strom's new book, A Life Worth Breathing: A Yoga Master's Handbook of Strength, Grace, and Healing, which has just been released.

The ultimate goal of this book, in the author's words, is "to live a life you have always known you could live, a life with meaning, a life full of love, a life worth breathing."  *contented sigh* Doesn't that just sound heavenly?

Using a nicely-woven series of stories and exercises (some physical, some not), Max Strom guides the reader through explorations of the what he calls the Three Pillars of Transformation: the body, the mind, and the soul. An accomplished yoga master, Strom cautions that physical movement alone is not enough to live a life of  authenticity, we must heal our internal selves as well. And we begin that by focusing on the breath and what it tells us about ourselves and what it can do to help us heal.

If you're looking for change, for better health, stillness, and/or contentment, you might just find some answers in this book. I suspect I'll be finding answers to it for years to come. It's that kind of book.

I could go on for hours (and already have to a couple of folks) about this book, but in a weirdly ironic twist, I have a massive head cold/allergy thing going on and my head feels like an overstuffed watermelon. Must get it cleared so that I can get back to proper breathing and life transforming.

Exericse: It Doesn't Have to Hurt!

The combination of re-entry into the wonderful world of strength training and my omission of post-workout stretching had me revisiting some tried-and-true pain relief methods last week. I'll share them with you if you PROMISE not to consider them as medical advice.

Promise? Okay, then, here are the ways I address post-workout pain (but remember, you promised!):

For general aches and pains (a.k.a. muscle cobwebs), my first attempt at pain relief is a good old-fashioned Epsom salt bath. It's inexpensive and requires only that I have enough strength to sprinkle a cup of salts into my hot-as-I-can-stand-it (or sit-in-it) bathwater. Epsom salts contain a mineral (magnesium sulfate) that acts like a topical muscle relaxer. That, combined with the increased blood flow from a soak in the hot water, is almost always guaranteed to ease my aches.

Another remedy that works for me in fighting general achiness is easy cardio. A moderately-paced walk or bike ride increases circulation and works to eliminate the lactic leftovers and leave me with some feel-good endorphins.

For more specific pains (hello, left knee!), I apply ice after the workout. If possible, I elevate the area in turmoil. (Caveat: I refuse to lay down with my butt up in the air on those sore glutes days. Flat works fine for that.) The cold slows down blood flow to the area to reduce inflammation. Generally, I use a homemade (crushed ice and a Ziploc) ice pack, but you can also use a bag of frozen peas. That'd be the only thing I'd use a bag of peas for. Yuck! Note: Be careful when using chemical ice packs. It is possible to develop frostbite if you leave them on too long.

If after a few days, I'm still hurting, it's time to bring on the moist heat. Again, I usually go homemade--hot, wet washcloth and a Ziploc. Somewhere around here I also have one of those buckwheat wraps that you heat up in the microwave. The problem is that if I'm hurting, I don't feel like hobbling around heating it up and carrying it back to wherever I've decided to relax and heal my wounds. I should maybe explore keeping a microwave in the back of the house for just these purposes. Or maybe I'll just (melodramatically) keep hobbling the 10 steps into the master bathroom for a hot water refresh.

If all else fails, I resort to anti-inflammatory drugs: ibuprofen or naproxen (Advil or Aleve, in human-speak.) I try to avoid them, but given a choice between hurting all night or sleeping, I'll choose sleeping, thank you.

Massage is also a good method of pain relief. For the DIY version, lately I've been using my Yoga Therapy Massage Balls. I've also been thinking about one of those foam rollers, which I understand can be useful for massaging out the pain.

The better alternative to all of those, though, is to avoid the need for pain relief by stretching properly. There are several good stretching video guides on YouTube. Not this one, since you apparently have to go home and lie on your garage floor to do it, or this one, which requires that you empty your closet and sit on the floor. Ahh, this is a good one, especially for beginners (or experienced people who really just want to do the basics. Plus, I like her outfit.)

Do any of these methods sound familiar? Any methods or routines you have that you'd like to share? (We PROMISE not to consider it as medical advice.) Sing out and share!

Wishing you a happy and pain-free Monday!

Mea Culpa: Re-Evaluating The Diet Cycle

I owe Larkspur a kidney. Or maybe just a chocolate Easter bunny. Something, anyway. In her post yesterday, she discussed an article I linked to last week, an article I apparently read after a hit on the crack pipe.

The article in question is the one on Diet Cycling. When I read it, I thought the author's focus was on eliminating severe restrictions in our diets, to instead move toward replacing unhealthy foods with healthy ones. Since that's what I've been doing (and continue to do) and it worked so well for me, I agreed heartily. My yo-yo years of "dieting" were caused, in part, by eliminating everything I liked and trying to force myself to eat foods I didn't like. Overwhelmed with the stress of denial, I'd eventually fall off the wagon. And that's what I thought the article was saying.

After reading Larkspur's post and re-visiting the article, I see that I missed a primary point with which I emphatically disagree:

"If you’ve ever been on a diet where you restrict your food intake and avoid specific foods, but allow “cheat days” to release the restrictions, that process can be very dangerous."

Yeah, well, crossing the street can also be dangerous, but most of us manage to do it frequently and with great success. Or maybe we're just lucky. Whatever. The point is that many people (specifically, Yours Truly) manage to have splurge meals and lose weight AND keep it off (though, not without the occasional Squish Belly.)

I apologize (profusely!) for not reading the article more closely and processing more completely the fact that it was, at least partially, in direct contradiction to the "tippy toe approach" I advocate so strongly. Those of you who've been hanging out here awhile know I love my splurges and have them regularly. Between my SMART splurging and my beloved Cake Day, I'm able to have fond favorites often enough to keep me happy, but not so much that I gain weight. It's worked for me so far, and I'd hope it would work for you, if for no other reason than I hate to think of you living without {insert your pleasure here} forever!

And that brings me to the point of the lovely Larkspur's post, which is that we're all different people and what works for one will not necessarily be the best solution for someone else. When we find something that works for us individually, we should embrace it for all its worth, regardless of articles like this that would seem to imply we're doing it wrong. (Don't I wish I had a dollar for every time someone told me I couldn't lose weight eating carbs!)

One of the things I love most about participating in our awesome online fitness world is the giving and receiving of ideas and suggestions. I do both freely and gladly, but always from the perspective of what works for me now and what's likely (or not) to work for me in the future. (Sorry, vegan pals!) Should I ever suggest something to you, please know that it is merely for your consideration and not meant to imply that you're doing it wrong.

As for the advice you give me, I always take it in the same vein. If you do indeed think I'm doing it wrong, you're going to need to say so outright. I don't read between the lines so well. As is abundantly clear in the fact that I recommended a habit that I don't follow myself. Again, my apologies for that little mishap!

I'm off to pay penance by forcing myself to lie upon my bed with my eyes closed for a half hour. It's tough, but that's life in my own personal Blue Zone.

Re-entering the Work(out)force

Completed my second workout at the new gym today to great success. *pats self on back* Within five minutes of arriving, I was approached by a chatty helpful gentleman member, who offered to answer any questions I might have. He apparently is the resident cheerleader, as I saw him speaking to pretty much everyone there at some point. That's a nice departure from the old gym, where I felt like the lonely little gym bunny.

I'm somewhat surprised that I'm able to use the same weights that I used when I last worked out at the gym. Apparently, my random at-home workouts and functional exercise served me well. (That's nice to know for those times when my to-do list trumps the gym.) I haven't pushed too hard so far, limiting my strength training to 30 minutes. If I don't notice any significant aftereffect tomorrow, I'll add the other 15 minutes in and be back to where I was. Yaaay!

One thing I did let slide a little too much this week was the post-workout stretching. Lesson learned. I'm okay with muscles that protest a little the day after a workout, but they shouldn't actually hurt. Not if I'm using proper form and stretching adequately.

Tomorrow is supposed to be a gorgeous day, and I'll do either a long walk or a bike ride. Or maybe both. :)

But that's tomorrow. Right now, it's time for dinner (tuna salad and tomatoes and celery and salsa--oh my!, followed by a yogurt/chocolate granola sundae)! But before I go, let me declutter the starred items of interest from my reader:

How to Get Back into Your Routine after a Break, from DLM. While I didn't take a full break from exercise, I did break the routine I'd used for a year-and-a-half. This pretty much summarizes my approach to re-establishing my schedule.

A brilliant rant on plus-sized shopping at Wisebread this week. I'm keeping it starred as a reminder that I do not EVER want to deal with plus-size shopping again!

Rebecca Critchfield explained why Diet Cycling Leads to Overeating, Anxiety and Withdrawal and got a big Amen! from me. Seriously, it took me my whole adult life to figure this out. Where was Rebecca 20 years ago? She could've saved me a lot of turmoil.  :)

You know what? It's Spring! (Or Autumn!, depending on your hemisphere) and you should be outdoors, not indoors reading blog articles. No matter how good said articles might be. So be gone! Get out and move, or just soak up some Vitamin D and be still. Whatevery you need.

Happy Weekend!

Movin' On Up

I am pleased to announce that I have a New Gym.

First, a quick update: I did receive a courteous and professional response to my note to The Power That Be at my old gym, ATC Fitness. He explained that all existing or former members are required to pay the sign-up fees as their previous contracts expire. It's not a penalty so much as a new way of billing that results in a lower monthly fee. And it does. The $15 monthly fee is about half what I paid under my previous enrollment. That's a little more palatable than the shoulder-shrug response I got from the desk clerk last week.

But I had already started touring other gyms, and I was curious about what else was available. So I kept looking. You'll remember that my only parameter was that my eventual choice be within easy walking/biking distance from my house. What a surprise to find so many candidates:

Physiology Associates
The Jewish Community Center's Wellness Center
Curves for Women
YMCA
24-Hour Fitness
Germantown Athletic Club

My primary focus for now is strength training and cardio workouts, but I do like to shake things up now and then. ATC has the standard cardio stuff (upright bikes, recumbents, treadmills, ellipticals, and stair climbers), circuit machines, and free weights. Oh, and they have a stability ball, a few mats, and some resistance cords. In other words, the essentials. (Excluding the tanning beds, which I think are ridiculous for a business that's supposed to be focused on health.) Still, I accomplished a lot while I was there, so no regrets!

Almost all of the other gyms I toured had the standard equipment and more: BOSU balls, multiple stability balls, medicine balls, cardio steps, workout mats, rowing machines, cross-ramps, and so on and so on. Most also had pools and group classes.

In the end, I decided to go with 24-Hour Fitness. I had the opportunity to work out there on Wednesday, and I felt completely comfortable. I was impressed not only with the staff, but with the friendly customers as well. It seems to be a fairly diverse clientele, with respect to age, gender, size, fitness level, etc., which I find appealing.

I was able to take advantage of a $0 initiation fee program and a discount for paying for a year up front. When all of that's netted together, I'll end up paying about $8/month more (about the cost of one lunch out) than I would've paid at ATC, but I'll have access to many more workout options and more locations when I travel. Oh, and I get 3 free sessions with a trainer! Woo-hoo! Plus, if/when I'm ready, I can take spinning and yoga classes without going elsewhere and paying extra!

I'm not even thinking about the p-o-o-l yet. :)

I'm so excited! This is definitely feeling like a lemons-to-lemonade situation, and while I still have the 'squish belly', I do NOT have the blues. I thoroughly enjoyed my workout yesterday (Yaay BOSU ball squats!), and I'm looking forward to working out again on Friday. Thanks to the BOSU reunion and a 10-mile bike ride today, my legs say tomorrow is a rest day. :)

Oh, and speaking of my bike ride, I passed a trail area called Turtle Bayou today and caught a glimpse of the Turtle Bayou Mass Transit System in action:



If you look in the upper left section of the photo, you can see the log stop where more passengers are waiting. :) (larger photo)

I love Spring!

Where Feeling "Blue" is a Good Thing

Yesterday was a cold, rainy, gray, dismal, life-sucking Monday. All day long.

Wrapped in lethargy and and a fuzzy blanket, I did manage a brief virtual escape to Ikaria, a Greek island that is also one of the world's five so-called Blue Zones, where natives regularly live vibrant, active lives well into their 90s. Looking out my window at the steady rainfall, I couldn't imagine wanting to live that long, but I knew that was just a fleeting thought. Longevity is a very good thing and quite desirable.

My all-too-brief visit to Ikaria was accomplished via an article in AARP magazine*. It piqued my interest and I found an interesting and short report on Ikaria in this edition of NPR's All Things Considered.

AARP's article recommends following these healthy habits, which are common to Ikarians and other "Blue Zoners":

Graze on greens More than 150 varieties of wild greens grow on Ikaria. Some have more than ten times the level of antioxidants in red wine.

Sip herbal teas Steeping wild mint, chamomile, or other herbs in hot water is a lifelong, daily ritual. Many teas lower blood pressure, which decreases the risk of heart disease and dementia.

Throw out your watch Ikarians don't worry about time. Work gets done when it gets done. This attitude lowers stress, which reduces the risk of everything from arthritis to wrinkles.

Nap daily Ikarian villages are ghost towns during the afternoon siesta, and science shows that a regular 30-minute nap decreases the risk of heart attack.

Walk where you're going Mountainous terrain and a practice of walking for transport mean that every trip out of the house is a mini workout.

Phone a friend With the island's rugged terrain, family and village support have been key to survival. Strong social connections are proven to lower depression, mortality, and even weight.

Drink goat's milk Most Ikarians over 90 have drunk goat's milk their whole lives. It is rich in a blood-pressure-lowering hormone called tryptophan as well as antibacterial compounds.

Maintain a Mediterranean diet Around the world, people who most faithfully stick to this region's diet—a regimen high in whole grains, fruits, vegetables, olive oil, and fish—outlive people who don't by about six years. The Ikarian version features more potatoes than grains (because they grew better in the mountains) and more meat than fish (because the sea was a day's journey away).

Enjoy some Greek honey The local honey contains antibacterial, anticancer and anti-inflammatory properties. (Unfortunately, the health benefits of Ikarian honey do not extend to American honey, as far as we know.)

Open the olive oil Ikaria's consumption of olive oil is among the world's highest. Residents drizzle antioxidant-rich extra-virgin oil over food after cooking, which preserves healthful properties in the oil that heat destroys.

Grow your own garden (or find farmers' markets) Fruits and vegetables eaten soon after picking are higher in compounds that decrease the risk of cancer and heart disease.

Get religion Ikarians observe Greek Orthodox rituals, and regular attendance at religious services (of any kind ) has been linked to longer life spans.

Bake bread The island's sourdough bread is high in complex carbohydrates and may improve glucose metabolism and stave off diabetes.

I'm pleased to report that I'm already doing several of these, in one form or fashion, and I see a couple that I could probably incorporate into daily life, namely more grazing and tea drinking. I'm also planning to have a few tomato and pepper plants this summer, if that can loosely be considered a "garden." The religious rituals probably aren't going to happen, but I am spending more time in meditation and contemplation. That may be as close as I get on that one.

What about you? Which of these habits do you already practice? See any you think you might be able/willing to give a try?

Dan Buettner, author of the AARP article, is collaborating with bunches of people to try to bring these habits to U.S. communities. Check out his website, appropriately called BlueZones.

I'm off to practice one of the most enjoyable "blue" habits: a nap!

*For the record: while I am technically old enough to belong to the AARP, I do not. Call it denial, if you will, but I feel much younger and refuse to join until I feel old enough.

Gym Evaluations are Underway!

In my last post, in addition to entertaining you with some of the finest blues music in recent history, I also did some crying over my encounter with the desk clerk at my gym. Once I got that out of my system (and aren't you all sweethearts for listening?), I set off to see what other options were available within easy walking/biking distance from my house, which would be about 2 miles. I was surprised with just how many options I found:

Physiology Associates
The Jewish Community Center's Wellness Center
YMCA
24-Hour Fitness

While these all cost 2-3 times as much as my gym, they also all offer lots more, including swimming pools. I've toured all except 24-hour Fitness, which I'll be visiting via a 7-Day Pass next week, and I've been impressed with the friendliness of the staff at each facility. They actually come out from behind their desks and mingle!

Another option I checked into, just because it was located near one of the other gyms, was Curves for Women. To be honest, I'd never considered Curves before, and I'm not sure why. I dropped in at my neighborhood Curves, and I have to tell you, I was impressed! As the name implies, it's a workout option designed for women. It's all based on hydraulic resistance equipment and cardio (not regular old gym equipment), and you follow musical/voice prompts to change machines. The standard workout is scheduled to last 30 minutes (but you can go longer if you wish), which includes time at an amazing stretching apparatus. Seriously, if I hadn't given them my real name wasn't such a moral and law-abiding citizen, I'd be backing up my Dad's truck to their door some night.

There was a feeling of camaraderie and "belonging" at this Curves location that I haven't experienced at any other gym I've worked out in. Granted, part of their job is to sell a membership to me, but it really came across more as, "Come play with us!" I like that! Staff members are available to help (and push you!), which almost felt like having a personal trainer.

The cost of a membership, which permits unlimited visits, is $100 sign-up and $34/month. For the month of March, though, they're waiving the sign-up fee in exchange for a bag of healthy groceries to be donated to a women's shelter! (This is apparently a program going on at all Curves, not just my local facility.) There are now Curves franchises all over the world, and you get guest privileges at all of them, plus they have some online activities and support as well.

By now you're probably thinking I'm being paid by the Curves people, but I'm not, I promise. Simply put, I was impressed with the place and honestly do think that it just might be a good resource if you have avoided working out at a gym because you felt intimidated or self-conscious. As for me, as much as I'd love to hang out with them and be part of what looks like a fun and supportive group, I think I'm at a point where variety in my workout is important. Besides, I have you guys for fun and support. :)

I'll make a decision next week and have an update from my gym. Until then, I'm going to have fun exploring and perhaps even widen my search to the five mile range just to see what else is out there!

Hope you're all having a wonderful weekend!

Product Review: Yoga Tune Up Therapy Balls

The folks at Yoga Tune Up were kind enough to send me a Yoga Tune Up Ball Kit for a look-see. Just in the nick of time, too, considering that I spent ALL of Sunday afternoon painting the ceilings of three rooms. Ouch! Talk about sore shoulders and neck!

The kit contains an Audio CD Program, 2 Therapy Balls w/Travel Tote, and Foldout Placement Guide. The balls are made of a "high grip" rubber material that's softer than a tennis ball (though similarly sized) but firmer than a stress ball. Crystal clear? That's as close as I can get.

The Foldout Placement Guide and the audio program guide, narrated by Gaiam expert contributor and Yoga Tune Up creator, Jill Miller, take the user through a series of movements designed to work out the kinks and knots--like a body massage. I have to say that the shoulder and neck movements were very effective! There are also some leg/foot exercises that feel really, really good. I didn't do as well with the lower back maneuvers, which leads me to my one complaint about the product.

The placement guide fits inside the CD case and contains photos for 12 tracks. This means that the photos are teeny-tiny. That, coupled with the audio-only soundtrack, meant I had to stop several times to scrutinize the guide and/or back up the soundtrack to get the ball placements right. This was my first time using the program, though, so maybe it gets easier over time. What would have worked better for me would have been to have the photos display on-screen during the soundtrack. Not only would they be larger, they could demonstrate more clearly the proper timing of some of the movements.

But that's my only quibble. Wait, no it's not. The kit also lacks Kenny, my massage therapist, who rubs warm almond oil into my back and places warm towels on it after the massage. I dunno, maybe that would've driven the cost up too much? (The kit sells for $19.95 on the website. Kenny charges $35 for a half hour massage.)

Even Kenny-less, the therapy balls worked really well on loosening up my aching shoulders. I'm looking forward to trying this program again. If I never master the lower body work, the effect on my shoulders was awesome! And I'm certain that as the warmer weather moves in and my walks are longer, I'll really appreciate the foot massage. I can also see how these might be useful for tossing into the car to ease the aches of a long road trip.

All things considered, I give the Yoga Therapy Balls two thumbs up, but with a suggestion for improving the guide. Or adding a Kenny.


(Disclosure: Yoga Tune Up provided the kit for evaluation. No other payment was requested or received.)

Spring is Springing and So Should We

I'm beginning to see signs of Spring. Exhibit A, the view from Home Depot's parking lot (with apologies to man behind me waiting for me to find my iPhone):

Isn't this a lovely sight? Such promise in these blossoms. I always feel such a sense of renewal and hope when Spring rolls around. That may be one of the factors in why I was suddenly successful in shedding my weight: I started in Spring.

I'm not sure where we ever got the idea that January was a good time to begin a weight loss or healthy diet plan. It's such a dismal time of year, at least here in Memphis. Cold, gray rainy days. Mostly lousy fresh fruit and veggie selections or too pricey to be enjoyed in abundance. Valentine's Day. Horrible time for yours truly to really get enthused or focused on health when I mostly want to curl up with Cheetos and a good book and wait for the pizza guy to stop by.

Spring is a different story! Warmer weather, lots of sunshine to accompany the seasonal rain, and fresh, luscious strawberries at affordable prices, soon to be followed by cantaloupe and tomatoes. (Except this year, when we've been warned that Florida's tomato crop was damaged. *mourns*)

If you're one of the gazillion people (formerly including ME) who started the year with a healthy bang and now feel your spirits fading, you might benefit from the article that follows, which I previously published last year as part of my Makeover Monday series. Not to be immodest, but I got a teensy motivational bounce out of re-reading it.

Spring Cleaning on the Inside

(originally posted on 3/16/09)

Think about your life (health, fitness, relationships, career, finance, etc.). Where are you now? Where do you want to be? Why aren't you there? Don't beat yourself up over it; just ponder the matter and see if any of these nasties have crept into your life:

Excuses: We're probably all guilty of making excuses for ourselves when we're trying to justify something we should or shouldn't have done. Surely, it's not just me. (Antidote: When you catch yourself making an excuse for something, ask, "Is this really true, or am I just making myself feel better?")

Rationalizations: Did you know that another way to spell "rationalize" is "rational lies"? These are the thoughts and words we use to give ourselves permission to do something we know is wrong. (Antidote: Unrelenting honesty with yourself. YOU know the truth about your efforts.)

Unfair Limitations: Many, perhaps even most, of the limitations we face are self-imposed. Why we would do this to ourselves, I don't know, but we do. (Antidote: Ask yourself, "If I didn't have xxx in my way, what would be by next step? Then figure out how you can do it--or some form of it--anyway.)

Regrets and Resentments: Writer Malachy McCourt once said, “Resentment is like taking poison and waiting for the other person to die.” Holding on to past haunts and hurts prevents us from moving forward. (Antidote: Forgive yourself and any others involved, and focus on the future. At minimum, let it go.)

Procrastination: "Someday" thinking is fun for thinking about the lottery. For managing our lives, it doesn't work so well. (Antidote: See Makeover Monday: Getting It Done.)

RightThisMinute Thinking: We all want to see results fast. Whether it's successful weight loss, financial security, starting a family, or any host of other desires, many of us have a tendency to want to get it done rightthisveryminute. We should be applauded for our energy, but doing things too quickly can cause us to do them in a way that's unhealthy, inefficient, or ineffective. (Antidote: Patience. Focus on progress, not the goal line. Unless, you're looking at the goal line, of course, and then it's eyes on the prize time!)

These evil little habits have a way of creeping into our lives and derailing our progress. Join me this spring in spending a little time with a mental broom and dustpan, eliminating this clutter from our lives. Note that I didn't say we'd eliminate it for good. Old habits die hard, as the saying goes, and I'm sure we'll all face these pesky demons again at some time in the future. We're savvy enough to know that and strong enough to defeat them.

♣♣♣♣♣♣

I hope you found something helpful in all that and wish you much success in tossing the nasties and moving forward. I've definitely got a bit more "Spring" in my step this week!

Dick's Sporting Goods Needs Me! (w/Giveaway Opp)

Disclosure stuff at the bottom of the post

I'm not much on competition. Against other people, that is. I compete against myself all the time. (That way, I always win! :)) But I'm fortunate enough to have been asked by Dick's Sporting Goods to participate in a little online competition to be part of their Starting Line-up. As part of the Starting Line-up, I would have:

• A chance to try out and preview new products
• A spot on an online panel of experts for one season (for approximately 3 months)
• Access to exclusive online surveys
• A chance to sound off on all things sports

Wouldn't that be cool?

Yes, you say, But what's in it for me?

Well, besides knowing someone newly famous for her inclusion in the Starting Line-up, you have the opportunity to win a $50 Dick's Sporting Goods gift card! (And you don't have to be on Twitter to enter!)

Oh, I have your attention now, do I? Good! That was my intention. I'll get to the contest details in a second, but first...

IF you'd like to support me in my bid to win a spot on Dick's Sporting Goods Starting Line-up, here's what you can do:

• Follow http://twitter.com/dickssportcmo.
• Vote for yourself (or someone else, like @tippytoediet) by telling @dickssportcmo who should be on the "Starting Lineup" and why. Sample Tweet: “@dickssportcmo my vote is for @TwitterID because...” Again not to belabor the point, but I'm @tippytoediet on Twitter. :)
• Recruit others to do the same.
• You can only vote for the same person once per day, but you can vote for multiple people in the same day.

*Make sure you're following @dickssportcmo or your vote won't count!

And that's that! I appreciate your consideration, but please know that you do NOT have to vote for me to enter the contest. This is all in fun.

To enter the contest and possibly win a $50 gift card (good in stores OR ONLINE), all you have to do is hop over to Dick's Sporting Goods and do some Windows-shopping (unless you're Linux or Mac, of course). Then come back and leave a comment sharing what YOU would buy from them with your gift card! (I'd buy this: The Wave by The Firm.)


I'll leave the contest open until Sunday night (03/14/10) at 9:00 p.m. Central Time. Contest is open to US residents only. (Sorry, int'l peeps!)


I hope you'll enter the contest, and if you're on twitter, I hope you'll follow @dickssportcmo and let them know how badly they NEED @tippytoediet in their Starting Line-up!  Oh, and feel free to share with your friends! Thanks and Good luck!

Disclosure: The only compensation for this post is the $50 gift card, which I have opted to use as a giveaway opportunity, despite the fact that it breaks my widdle heart to do so since I shop at DSG fairly regularly (Yaay! Asics socks and Life is Good t-shirts!)  I am receiving no other compensation, except perhaps some good Karma points.

5 Weight Loss Habits I Ditched and 6 I Adopted

I was overweight for most of my adult life. After years of habitual dieting, I worked myself into the obese category. Way to go, Cammy!

At some point, I parsed a clue and realized that the customs and habits of "dieting" really weren't working so well for me, and I decided to ditch them. See if any of these habits look familiar to you:

Habit #1 - Changing Everything at Once
I've blogged about this before but it's worth repeating. If I woke up one morning to a to-do list that included painting the house, cleaning out all my closets (*shudder*), washing my car, balancing my checkbook, mowing the lawn, and repaving the driveway, I'd run for the hills. Why I ever thought I could one day wake up and completely overhaul when, what, and how much I ate, add in an hour of heavy exercise, and magically erase all stress from my life with a snap of my fingers, is beyond me.And yet, I did just that. Over and over again. I overcomplicated the process in a big way, and I got bigger as a result.

New habit: Incremental changes. I think of it in terms of layering, or shifting. Smooth and steady progress, with a small jolt or two for kicks and giggles.

Habit #2 - Focusing on weight-based goals only. Y'all know my thoughts on this! But let's go for a refresher in case anyone new is dropping in. I'll be brief(ish). I can't control my weight; it's as simple as that. I can eat healthy, healthy, healthy and gain two pounds. I can sneak in a few treats and lose a pound. Throw in an extra workout, and stay the same. The scale makes no sense sometimes. My previous inability to understand that was frustrating, demoralizing, and ruinous.

New habit: Focus on action-based goals. Ah, these are the goals I have almost 100%.control over. Staying within my calorie range or accomplishing my 6-times-a-week exercise schedule is up to me. It's my choice whether I'll have grilled chicken or fried, one ounce of chocolate or one bar, a 2-mile walk or 3, and so on. Weight loss or maintenance follows eventually, even though it does lag behind sometimes.

Habit #3 - Setting impossible standards.
I swear, I am a reasonably intelligent person. Smart enough to know that a square peg and a round hole are a mismatch, anyway. Yet time and time again, I tried to force myself to eat foods I didn't like (some I loathed), day in and day out. Anyone who was on one of the early Weight Watchers plans will remember the days when you had to eat liver once a week. *pause for gag reflex to subside*  As weeks of joyless meals passed, I would eventually have something "forbidden", thus breaking my "perfect record."

New habit: Eat foods I enjoy in healthy portions. By no longer trying to follow other people's diets, I've  eliminated the pursuit of perfection, a race I was never going to win no matter how hard I tried.

Habit #4 - Hoping for Success, Looking for Trouble
While there's certainly merit in being aware of potential stumbling blocks, I spent more time worrying about the possibility of failing than I did enjoying my successes. What happened was that small blips were magnified far beyond their importance (with zero credit for even trying), and eventually all I saw were the failures.

New habit: Be on the lookout for successes, and celebrate the small victories every bit as loudly as the greater ones. When troubles arise (and they WILL), look for the reasons for the problem and temporarily move the bar lower, or try something new, but always keep the primary focus on what's going right.

Habit #5 - Being So Serious About It All
I'm a person who likes to laugh. A lot. If I'm not finding the world around me to be entertaining enough, I'll make up reasons to give myself a giggle.  But "dieting" is Serious Business, with no room for fun and games, right? It's not possible to--dare I say it?--enjoy the process of learning about myself, trying new things (even when the results are comical), and discovering what I'm capable (and incapable, sometimes) of accomplishing. Yeah, right: Total Bullshit, if you'll excuse the expression. But that was pretty much my approach in years past. Fun and happiness could wait until I was "at goal".

New Habit: If It's Not Fun, Find a Way to Make it Fun! After all, this a life-transforming endeavor, and there is joy in every single moment! Do a face plant while trying to do a stability ball push-up? Laugh 'til you pee! Getting bored with the same old, same old? Invent something fun, like Cake Day, to push you forward. (Yeah, that's what it was, a motivational tool, NOT just a reason to eat cake.)  My point is that life is so very good, and we deserve to enjoy it NOW, rightthisveryminute, not at some (potentially) far-off time in the future.

I have one new habit that I'd never tried with previous weight loss attempts:
New Habit #6: Find a group of warm, witty, and wise folks with whom to share the process. Whether it's an in-person group like Weight Watchers, etc. or an online community like Sparkpeople, seek out a group of similarly-minded people focused on helping each other succeed. My choice: BLOGGERS ROCK! :)

As I've said before, I don't truly consider my previous, unsuccessful attempts to be complete failures. They might not have worked, but they did serve the invaluable purpose of showing me what didn't work. It was by linking all of those together and developing a new way of approaching the same issues that I dropped the 100 pounds.

Now, some of my new habits might not work for you, us being different people and all, but if you're struggling, I encourage you to take a look at what habits or processes you're repeating today that have proven not to work for you in the past. Can you think of a way that you could turn those habits into something with a greater chance of working? Wouldn't it be worth trying?

You might even get a giggle out of it.

For those of you who are on a strong path of finding your way, were there habits or methods you had to jettison to get here?

As alway, thank you for reading. I hope you found something useful!

Companion Foods...and a Couple of Recipes

Cheeseburger & Fries
Cake & Ice Cream
Peanut Butter & Jelly
Biscuits & Gravy
Chips & Salsa

You get the idea, foods that "go together" so well that it's almost automatic to think of them in pairs. Before I decided to take a healthier trek through life, I ate all of these combinations. Not all at once, but it wouldn't have been unheard of to have all of these in the same week. Now I don't have them all in one year!

With 100 pounds to lose, it was clear to me at the beginning that some of these companion foods needed  adjusting. The infrequent cheeseburger I have is now accompanied by a side salad. If I'm available for a splurge, I choose between cake OR ice cream. (Cake always wins!) I still have peanut butter and jelly, but the layers are much thinner and the jelly is an all-fruit spread. Or I have peanut butter & banana and leave the jelly for another day. Biscuits and gravy are a once-a-year (if that) splurge. There simply IS no acceptable tweak for biscuits and gravy that wouldn't be sacriligious.

That brings us to chips and salsa. I present to you my favorite new, healthier companion foods:


Yep, that's celery & salsa! Crispy, crunchy, slightly sweet, and delicious tomato spiciness! I highly recommend it as a lovely side dish for...well, just about anything. It's also a really tasty and filling snack!

What were your favorite companion foods before you shifted to a healthier way of eating? Have you been able to tweak them or adjust to make them fit your new way of eating? Or would you rather have the original less frequently? Have you added any new companion combinations?

Here's a new-to-me-combination: Pan-Seared Tilapia
and Wild Rice with Apples and Cranberries

I've been trying to try new foods and/or new recipes every few weeks, and apparently tonight was a two-fer. (The third item is sugar-free bread & butter pickles. Yum.) I followed both recipes as shown in the links above, with the addition of a splash of apple cider vinegar to the rice and dash of Cajun seasoning to the fish coating.

The cranberries and apples in the rice dish give it a lovely sweetness that wasn't offset by my light hand in seasoning the fish. Will add more spice next time. I'm also eager to try the rice with chicken.

But that will be another day. Now I'm off to prepare my other new favorite food combo: vanilla yogurt with a sprinkling of mini-chocolate chips! :)

Danger at Every Turn

Anyone know how many calories are burned while avoiding danger? If not calories, maybe good karma points? In either case, I hope it's plenty.

I decided to take advantage of mild temps and peek-a-boo sunshine to walk down to Subway for a turkey sandwich. Sounds lovely, doesn't it?  Well, look at what jumped out at me on the way:



Oh no! I forgot about the Girl Scouts! Some of ya'll will remember that I narrowly escaped these beasts of Satan little cuties last year. Apparently, word of my avoidance leaked out (perhaps they're spying on me here?), and they escalated their campaign this year by doing this:



They put photos of the cookies on the signs!! How despicable is that! These people have no shame!

But they don't know me very well, do they? I sailed right by, slowing down only to collect pictorial evidence of the crime scene, and continued my trek toward turkey sustenance.

And that's when I spotted this new threat, right next door to my neighborhood Subway:



A Mexican restaurant! Practically in my front yard!! Cheesy, spicy goodness that I have to pass to get to Subway or Kroger. My life is ruined!

Or maybe not. After all, I've avoided (more like delayed) going to the new Mexican restaurant that opened a mile or so away, and they've been open for months. Of course, we're also separated by a few hundred houses, and I don't pass it every time I travel south from my house.

Oh well, I'll just have to map out routes that always take me north. Or work out a whole lot more. :)

Okay, enough Sunday silliness from me. I hope you've had as wonderful a weekend as I have, and that you avoided the dangers of modern life! :)

For the Love of Chocolate

With my various home projects on hold, pending the return of the professional painters for their final final touch-ups, I decided to declare today a Reno-Free Day. The sun was shining, the temps were headed to the high 50s--a perfect day to be out and about!

So what did I do on my free day? Well, after a brief (hah!) stop at the dermatologist's office, it was on to another potential form of torture:

Yep, I spent part of my free day in the belly of the beast, so to speak, exploring the wonderful world of chocolate. Unfortunately, most of the actual chocolate was shown only in pictures. I suppose the risk of broken display cases was too much for them. :)

The exhibit is really interesting. The ecological requirements of our chocolate source, the cacoa tree, are presented:

 

So, if you're not inclined to protect the rainforests for their environmental benefits, do it for the chocolate!

The exhibit also covers the history of chocolate,  where it originated (with the Maya and Aztec of Mexico and Latin America) and how it became a global commodity via the Spanish conquistadors, European society, and then on to North America.  From there we moved to current technologies, including scientific discoveries such as the medicinal virtues of cacoa's components. All thoroughly interesting and without any effect on my waistline. :)

And yet...I still found it necessary to have a chocolate cookie afterward. :)  It seemed fitting...and the safer choice when compared to the frosted jumbo brownie in the museum cafe. But I made a note to go back for one of those brownies on another day. They looked yummy!

My other splurge was purchasing the book, The Emperors of Chocolate:  Inside the Secret World of Hershey and Mars at the museum gift shop. It looks like a good read, but I'll let you know if it turns out otherwise. 

I closed out the excursion with a 2-mile power walk and now I'm home and preparing for a 20-minute nap. All in all, a most excellent day and a great start to the weekend! We're looking at a couple more days just like this one, weather-wise, and I do NOT plan to be cooped up in this house!

Wishing you a wonderful weekend ahead! Any special plans?

Some Friday Topic Hoppin'

Greetings from the tiredest person you know. This home remodeling biz will definitely take the wind out of your sails. Having paid someone to paint both bathrooms, with less than remarkable results, I've decided to tackle the next paint project myself. They're two itsy bitsy rooms (guest/exercise room and home office)--what could go wrong? Next week should be fun. :)

In some good-Cammy news, I received the lab results from my recent doctor visit! I'm sharing them here as a measure of my success:

Results	Factor	Goal
168	Total Cholesterol	Less than 200 mg/dL
101	LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
		Less than 100 is Optimal
		100 to 129 is Near Optimal/Above Optimal
		130 to 159 is Borderline High
		160 to 189 is High
		190 is Very High
55	HDL (“Good”) Cholesterol	50 or higher
58	Triglycerides	150
120/80	Blood Pressure	120/80
76	Fasting Glucose	100

I am quite pleased, especially with that "good" cholesterol number. It was 30 last year.

I am also pleased with my snazzy table and sincerely hope it displays properly in your browser. I used a nifty little online app called Tableizer, which requires only that you copy/paste your spreadsheet contents into a little box. Then, presto! They generate the code. FOR FREE! Next, I'll learn how to align it properly. :)

Oh, and in the event you're like me and didn't understand why total cholesterol didn't equal HDL + LDL, you have to add in 1/5 of the total triglycerides. I've checked this off my to-do of "learn something new every day."

Okay, on to starred links from my reader:

From Lifescript Health Bistro: Women: Critical Tips to Recognize a Heart Attack or Stroke

From MakeUseOf: A review of a new app - BetterMe: Self-Improvement with Anonymous Feedback

From Healthy Theory, a post on one of my favorite topics: Napping Does a Body (and Mind) Good

And with that, I'm ready for the weekend. Nothing going on here but work, work, work. Unfortunately, the two rooms I've decided to paint contain all my computers and related peripherals, books, office supplies, files, and exercise equipment. And that all has to be relocated somewhere else in this house.

So unless you can give me a good reason why not, I'll expect you all here tomorrow a.m. at 10:00. How 'bout it? What have you got going on this weekend that's somehow more important than helping me move heavy crap a few things from room to room?

Whatever it is, I hope you enjoy it! :)

Look Who's Talking: Measures of Success

In our first edition of Look Who's Talking, a new series in which I ask a smattering of bloggers the same question, we focused on exercise. This time out, we're talking about success and how we measure it.

Question: Many of us are conditioned to measure success in scale numbers or tape measure results, which is fine, but I've learned (after quite a few misfires) that there are many other measures of success. How do you measure your personal success with respect to health and fitness?

Let's see what our stellar (and I do mean stellar) group of panelists have to say, and then the rest of us can chime in.

Jody, from Truth to Being Fit is wild about fitness and (much to my delight) frequently shares from her vast store of exercise knowledge. Asked how she measures her success, Jody said:

This is a somewhat complicated question for me. Although I do weigh myself every day & try to stay at a certain weight within say 3 pounds AND I do prefer to fit into a certain size of clothes, I think my biggest measure of success is what I see in the mirror AND what I am able to accomplish in terms of goals for myself in the gym which is where I do most of my workouts. Both are important & without my clothes fitting test, I don't know if I would be sure about the scale. Being pretty muscular, the scale is not as good measure for me compared to how my clothes fit. Are they getting too tight to zip for too many days & are they so tight that is is uncomfortable .. I need to address that asap. I have a pair of jeans that I check this too!

In terms of the mirror, I do tend to be pretty hard on myself so I try to see a fit 52 year old that has done the best I can each day. This tags on to my accomplishments in the gym & with my workouts. I have goals each time I work out & as long as I put my all into it, it is a win for me. The fact that I push myself like a person that is 25 years my junior, that I can keep up with my grandkids, that I don't let age be a factor.. to me, that is a success in my book.

Yes, I like the scale to say a certain thing & yes, I use a pair of jeans to make sure I stay within a certain size BUT my biggest measure of success is how much I can do for my age, how I challenge myself to be better & that I just keep trying to improve and stay fit & healthy no matter what my age is or will be. I want to be that 75 year old that is still pounding the weights! If I stay fit, take care of myself, eat healthy.. hopefully that leads to a healthy & full life as I get older. There is no reason why we can't keep doing as long as possible! Healthy body, healthy mind. That is the goal!

Karen, from Waisting Time, has only been blogging for a couple of months, but I (for one) am very glad she started. Like many of us, Karen is a reformed yo-yo dieter and is well on her way to a healthy, fit life--for good! When I asked how she measures success, Karen replied:

When I am doing things right I feel physically and emotionally better, physically and emotionally stronger. I have more energy. I like myself more. I'm happier.

Beyond that are the NSVs, non-scale victories, that I learned to focus on from the fabulous gals on 3fatchicks. It might be as obvious as fitting into pants that used to be too small. But I also try to focus on the little things that let me know I am making progress. Like: eating more vegetables; planning several days worth of meals; having a horribly frustrating computer problem and realizing that it did not drive me to eat. And then there are the exercise advances, for example, this week I added short jogging intervals on the treadmill and only got sore quads from it the first time:)

These little achievements help me stay motivated and give me a sense of accomplishment and progress. Especially when the scale is stuck (or moving in the wrong direction).

Lori, from Finding Radiance,is an amazing success story, having gone from 250 pounds to running a triathlon last year! Now committed to a lifestyle that includes healthy foods and regular exercise, Lori responded to the question with this:

There are a lot of ways that I measure personal success. The scale used to be important to me,particularly when I was first starting to lose, which is normal. What I began to realize, though, was that the scale did not tell the whole truth. When I began strength training, the scale burbled up a little, but tape measurements went down. That helped keep me positive that changes were still happening. It's just way too easy to get focused on a number on the scale and base one's self worth on that.

I also measure success based on what I do. Last year was a year of fitness for me. I did several 5K races, a sprint triathlon, and a duathlon, plus I complete the New Rules of Lifting for Women book. It doesn't matter what place I came in for those races, either. Just doing them was a success. Looking back to photos of me at 250 pounds, it's almost hard to believe I used to be that person. Every finish line I cross, every mile I bike, and every barbell squat I do emphasize that success is not defined by what I weigh or how old I am. These things make me feel very powerful and confident. It also makes me strive to do more. Being more healthy and fit in my 40s than I was in my 20s is success to me!

Lynn Haraldson-Bering blogs at Lynn's Weigh - The Journey Continues, where she inspires us all with tales of life at maintenance. After losing an astounding 170 pounds, Lynn has kept it off for three years! (I sure hope I'm still here and in maintenance at the three year mark!) Curious about how Lynn measures success? Read on:

I’m continually fascinated by what my body is able to do. I remember the first time I went walking for exercise. It was April 2006. I’d already lost 120 pounds, but I could barely do four laps around the track. Still, every week I added a lap and increased my speed. Within six few months I was walking a 5K in 38 minutes. Then in 2007, my husband wanted to buy me a bike when I reached goal. I was like, Me? Biking? But I started out with 8 miles, then 10, and now I can do 20. And I love it! Last fall I took on hiking, and this winter went on a few hikes in the snow. Again, I looked at my body and thought, Damn, Skippy…you really can rock the fitness! I hope this doesn’t sound too vain, but when I’m by myself I flex my muscles in the mirror. That I have definition and contoured arms still amazes me. I feel like a little kid on Christmas when I strength train! LOL

Hmmm, anyone noticing a pattern here? :) Four impressive women, each with a different approach to weight loss and/or maintenance, but one common thread: the scale doesn't tell the whole story! There are many more indicators of your (our) success!

*applause, applause* Thank you, Jody, Karen, Lori, and Lynn, for sharing your successes (and why wouldn't you? They're astounding!) and inspiring us with your stories! I'm sure I'm not the only one who feels a huge debt of gratitude to you!

And now for the rest of us--how do YOU measure your success?

My answer: I didn't even know my weight for the first four months into this thing. I focused entirely on eating better foods than I had been and increasing my endurance with exercise. By doing that, I learned to use many of the same measures described above: the fit of my clothes and how energetic I feel, how many miles or minutes I walk or ride, how many reps and at what weights, how many splurges I've had (that should probably be "how few splurges" *g*), etc. After a while I did begin to weigh myself regularly, but by then I already had built a habit of tracking multiple successes, so that when one doesn't "measure up", something else will!

Thanks again to our lovely panelists...and thank you ALL for playing along!

By Request: Doing Nothing, Almost Explained

After my post yesterday, several of you asked about the concept of "doing nothing." (If you missed it, I first mentioned it in my quasi-book review of Martha Beck's The Joy Diet last week.) What follows is my interpretation of Martha Beck's suggestion to "Do nothing for 15 minutes every day."

I once read a quote attributed to Dr. Stephen Covey that went something like, "A ladder leaning against the wrong wall will only get us to the wrong place faster." We get so caught up in doing every day that we sometimes lose sight of what's truly important to us. The purpose of the daily exercise of doing nothing is to filter through our thoughts and feelings, to tap into the core of who we are what matters most to us.

The only hard-and-fast rule for doing nothing is that you have to remove yourself from the distractions of your life. It may mean that, for fifteen minutes, you have to leave your house, or lock your bedroom door, or sit in your car in the parking lot at work. Let anyone and everyone know that you are off limits and assure them that they will possibly survive it. Then walk away.

The next step is to find inner stillness. Martha Beck suggests either stilling our bodies, or if that feels too restrictive, then to engage in some sort of repetitive motion (walking, jogging, etc.) that requires no conscious thought. [Note: The motion thing doesn't always work so well for me, as I'm sure the startled driver I stepped in front of will agree. It does work well on the treadmill or the elliptical, though. And also while washing dishes, oddly enough.]

As we enter this zone of inner stillness, we should begin to observe the thoughts flitting through our minds, almost like watching them on television. Or, if you have a big life, perhaps a movie theater screen. Ms. Beck suggests visualizing these thoughts on a ticker tape or waterfall or some other moving instrument. {My thoughts ride past on bicycles. :)) Let them go by without judgment, assigning a name or short phrase to each as it passes through.

And that's the point of it all: we're letting these thoughts pass through. We acknowledge the emotion or feeling they create, but we don't let them take root or even find a resting place. Not for these fifteen minutes.

The final component of the exercise is to find our "happy place," a memory of a time when we felt at peace. (If you don't have one, make one up for yourself.) Recalling these times during our observations is relaxing and reminds us that even during times of stress or turmoil, the good things in the Universe are still with us.

It took me a few days to get into the flow of it and to understand the intent behind each of the actions and how they work as a whole together. At first, my thoughts went along these lines:
-I'm tired.
-No, you're lazy.
-Now, I'm being judgmental.
-I'm doing this wrong.
-Oh look! That woman should NOT be wearing that shirt with those pants.

After a few days, it became the intended stream of consciousness stuff:
-Not having a job scares me.{fear}
-The sun feels warm. {gratitude}
-I wonder why I'm so sleepy.{curiosity}
...and so on.

I became more aware of patterns, which is how I figured out I was feeling more anxiety than normal last week. When fear, worry, and nervous appeared multiple times in one day, I kind of took that as a clue. I'm quick that way. :)

I'm sure I've muddled this layman's explanation of doing nothing, and I may not interpret it as Martha Beck intended. You're probably better off reading the book and figuring out a way that works for you. That said, I'll be happy to return to the comments and mop up any muddy water. :)

Chime in with whatever you're thinking, or be on your happy, contemplative way! :)
Hope you're all having a wonderful week!

What Up?

I heard an older man greet a friend with that this morning: What up? I hope I'm that hip (and cute) when I get to be that age.

Lacking anything useful to report, I thought I'd take a moment or two to share my answer to a few What ups?

What are you wearing? The at-home uniform: jeans, red henley, sneakers.

What did you have for breakfast? Yogurt & strawberries. Normally I have two breakfasts, one at around 6 a.m. and another around 9:00 a.m., but I got a late start this morning and didn't have my yogurt until almost 9. So it looks like a lighter breakfast today. I'm sure I'll make it up later in the day. :)

What are you doing for exercise today? This morning, I'm doing about 30 minutes on the stationary bike. Then, because we have sunshine and warmer temps (50s!), I'm going to walk down to Subway for lunch and to Kroger next door for some cameo apples (on sale $0.99/lb.). After that, some yard work. Yesterday, I used my teensy reciprocating saw to cut up a neighbor's fallen tree limb, a victim of our recent ice stormlette. All that cutting and hauling gave me a nice 30-minute workout, which I followed with a brief stint on the stationary bike.

What are you listening to? Birds. A troop of robins is on worm patrol in my backyard. Awesome!

What are you reading? Kimberly asked me that, in response to my Lent-esque intentions. I'm actually reading two books (I do that a lot): Joining the Thin Club: Tips for Toning Your Mind after You've Trimmed Your Body, which I'm mostly skimming. I'm not connecting with the writers, and so far, I haven't seen anything new. I don't mind revisiting past lessons--in fact, I often benefit greatly from it--if they're presented in interesting or entertaining ways. See: Martha Beck...or the other book I'm reading, which is How To Play the Harmonica: and Other Life Lessons. I don't even have a harmonica, but it doesn't really matter. This is a book about unleashing the playful self to promote a happier life. As you probably know, playfulness is not a problem for me, which is possibly why I'm enjoying this book so much. It's laugh-out-loud funny. I like laughing.

What are you doing this weekend?I'll spend some time working on my 40 items, and possibly some time outdoors (clouds are returning), but beyond that, it's a wide-open weekend. Ahhhh....

What are you regretting from the week behind you? I'm kind of regretting that Free Cell "sacrifice". Just kidding. I felt I was playing it too much, but didn't realize how very much! I keep catching myself going for the icon. :) Other than that, the only potential regret I have is signing up to be part of the neighborhood security patrol at last night's neighborhood meeting. I don't have to do anything except ride around the neighborhood and call the police if I see anything suspicious, but I just know some serial killer will choose my day to run rampant through our 'burb. I'm not sure the magnetic 'Security Patrol' signs on my car door and the flashing yellow light on top of the car (the only reason I agreed to do it in the first place) are going to be much of a deterrent. Especially since my shift will be during the daytime, when the light won't be particularly noticeable.

And that's what's going on with me! I hope you all have a most wonderful weekend, but before I go, it's my turn to ask YOU: What up?

My First Lent, My Way

As an unaffiliated (or non-denominational, if you wish) Christian, I've never observed Lent. Many of my friends do, however, and in past years, I've simply nodded to show my attentiveness as they described what they intended to abstain from during the countdown to Easter. Chocolate, alcohol, caffeine, bread, and other such foods were the usual victims, but sometimes activities or perceived bad habits made the hit list: the snooze alarm, unnecessary spending, smoking, watching television, etc. All very interesting, but never enough to lure me into the observance of it.

Easter, on the other hand, has always been one of my favorite holidays. There are spiritual reasons, which I won't go into, but there are also mental and physical components to this holiday for me, probably because it's so handily observed in Spring, when my mind and body are beyond ready to be rid of the winter doldrums. Whatever the reason, I always feel more energized and alive around this time of year.

If you've read here for any length of time, you know that I like to shake things up now and then, to toss something new into the mix. Some things "take", some things don't. The joy is in the trying. And that's why I've decided to observe Lent this year, for the first time in my life.

As I understand it there are three general areas of focus in Lent: prayer, sacrifice, and charity/almsgiving. I've got the prayer/meditation thing covered, which leaves abstinence and charity.

You're probably on the edge of your seats now, wondering just what I plan to give up, aren't you? Well, if you guessed anything food-related, guess again! :) Now that I've cleaned up my daily diet, there's not much to sacrifice without giving up a nutritional component. Not a road I care to travel.

No, I've decided to go another route. When I think about some of my daily practices and habits, along with the ways I want to grow, I've chosen three Lenten-ish sacrifices (I chose three because it's such a big deal number in Christianity):

1) Reading fiction - I don't consider any reading to be time wasted, but I've been spending an inordinate amount of time with my nose buried in a cozy mystery or silly romance novel. I have a shelf full of unread non-fiction books, all obtained with the purpose of enriching my mind and/or spirit. For the next six weeks or so, I'll direct all of reading time to these books and the stack of unread magazines that have accumulated since the beginning of the year. In addition to a recharged inner self, I'll also accomplish a bit of decluttering. A two-fer sacrifice, if you will.

2) Free Cell - I have a healthy practice of using a few minutes of Free Cell play as a reward for getting some task accomplished. Finished my workout? Cool down with a few games of Free Cell. Complete a somewhat difficult item on my to-do list? Two games! Or I'll use it as a distraction from nighttime snacking urges. No problem there, and much healthier than large amounts of popcorn or chocolate. Lately, though, I've noticed that I'll head over to Free Cell when I want to avoid doing something difficult. I recognize it now as a form of fear, a way of hiding from risk, and it's NOT healthy. Taking away Free Cell as an option will give me more time to spend on more enriching pursuits. More on that in a minute.

3) 40 Personal Items & 40 Books - I've been blessed to live a life of abundance, and I'm grateful for that. I'm also embarrassed about the amount of stuff I have. While I've been made progress in ridding myself of some of it, I still have things I don't use, need, or love. In addition, my bookshelves are spilling over again, and many of those books will never be opened again. I've set up two boxes in my office and for the next six(ish) weeks, I'll be filling them with 40 unused items from my house and 40 books from my shelves. The purpose of this sacrifice is two-fold: to rid myself of unnecessary clutter and to put some useful-to-someone-else items back into circulation via a charitable donation.

Speaking of charity, for that component of Lent, I'll be attending a weekly series of Lenten lectures at a nearby church. They caught my attention with this title: Just Eating: Practicing Our Faith at the Table. Some of the topics look very interesting:
A Call to Action - changing our lives with faith in action steps, making our eating just, our bodies healthy & energizing our spirits to serve others.
On Nutrition - food as fuel, how our choices make a huge difference in our energy & our health as we make caring for our body a priority.
Food & Community - creating community with food, the importance of gathering at table and the power it has to nourish our bodies and souls.
Food & Environment - food and our environment, awareness of local cuisine and how to build ties between farmers, food artisans and community.
Food & Hunger - the problem of hunger in the Mid-South. Needs in our community can inform our actions & inspire us to examine our lifestyle.

I expect this series to be personally enriching and also to educate me on how I might better serve my community.

(Any Memphis people plan to attend? Give me a shout! The church is on Quince, just West of Kirby Parkway. There's a Starbucks around the corner that would be perfect for a meet-up! No pastries allowed. Not where I can reach them, anyway. :))

So this is my version of Lent. I'm sure to be breaking some sort of rules, but I don't particularly care. I'll be pushing aside some things (panicky note to self: fiction=temporary) to allow time and space for building a better me, both on the inside and on the outside, to the community at large. That seems to be the purpose of Lent, within my limited understanding of it. And who knows? If it works well, I may create a Supplemental Lent to follow it. :)

Feel free to chime in with your own Lenten intentions. Or not. I know it's a highly personal thing. :)

Whatever your beliefs, I wish you peace...