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2 rides, 80 miles this weekend

Monday, August 08, 2011

Between all kinds of little things going on like a horrendous sunburn a few weeks ago (that peeled and scabbed for 3 weeks), an aborted kayak camping weekend, super hot weather, super rainy weather, weird work schedules, etc. I had somehow managed not to do any dedicated exercise for over a week.

(There were some long walks in there - long enough to leave me limping and hobbling for a few days, some swimming, sailing, and kayak pedaling, etc. but nothing I would count as a "real" exercise session.)

Since there is a Long Ride coming up in September (100 miles), it's time to get serious about training. From now until the ride, it'll be mostly cycling. Either indoors in spin class or outdoors on one of my road bikes.

On Saturday I took my heavy old Peugeot (ca 1979) on a 30 mile ride with the women's ride at the local bike shop. You can see a map, elevation profile, etc. here:

On Sunday I took my light new Giant (ca 2010) on a 50 mile ride with some folks training for the same century I'll be riding in:

The Polar website for my heart rate monitor says I should rest and not ride again until Wednesday. So I guess I'll commute to work that day.

Here's more information about the ride I'm training for.

  Member Comments About This Blog Post:

TENACIOUSTIGER 8/21/2011 11:18AM

    good plan on the sunscreen, I wear it every day even in winter cos our uv is so high and even in winter it is quite sunny

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VARMINT3 8/12/2011 7:46AM

    Sorry about the sunburn - I've had a couple bad sunburns this summer too and I am usually careful about sunscreen! It's hard to get motivated to "warm up" even more when you're already burning!

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JENNSWIMS 8/10/2011 3:53PM

    Sorry to hear about your sunburn, decidedly unfun.

Your ride sounds awesome, that's some serious mileage. WOOT WOOT!

Do you like your heart rate monitor? I'm in the market for one.

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ANNE7X7 8/9/2011 8:26AM

    Oh no! I hope that the sunburn has died down and you are feeling okay! It sounds like you are having FUN with your fitness, and I think it TOTALLY counts!!!

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GRACEFULIFE 8/8/2011 6:25PM

    "Polar calculates what they call a "training load" and plots it over time on a graph so you can see when it's "safe" to resume training again, and at what intensity"

Hey, that is probably almost exactly the Training Stress Score that I wrote about a while ago. Nice.

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4A-HEALTHY-BMI 8/8/2011 10:07AM

Sunscreen is a wonderful invention. After recent experiences I have decided to take full advantage of it whenever possible!

I love ridewithgps.com - especially fun is the little "replay" feature in the bottom right. I never seem to get tired of watching that little blue dot retrace my ride, pause where I paused, speed down the hills and lug back up them, etc. LOL

I got a cheap Garmin 72h from Amazon to track my rides (and paddles and XC skiing, etc.)

Comment edited on: 8/8/2011 10:09:53 AM

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SPEEDYDOG 8/8/2011 10:03AM

    Really cool blog! I love riding along with you. I have a Giant Boulder SE mountain bike. Giant gives you a lot of bike for the money. I followed your links. What fun!

I did about 13 miles yesterday and it about killed me!

Thanks, Bruce

emoticon emoticon

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DDOORN 8/8/2011 9:40AM

    OUCH! I remember those kind of burns...used to get them all the time as a kid!

Good climbs on your rides! :-)

Hoping the rain lets up this week for some work commutes too!


Comment edited on: 8/8/2011 9:53:32 AM

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FITWITHIN 8/8/2011 9:38AM

    emoticonon your 80 miles emoticon. Best of luck to you on the Century.

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4A-HEALTHY-BMI 8/8/2011 9:36AM

It's based on performance markers. Polar calculates what they call a "training load" and plots it over time on a graph so you can see when it's "safe" to resume training again, and at what intensity.

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KAYOTIC 8/8/2011 9:26AM

    good luck with you're century.

You must be following a training schedule from polar? Or is the rest until Weds based on performance markers?

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Whey Fudgicles

Saturday, July 16, 2011

I like frozen snacks as much as the next person.

A while back I explored using whey shakes to make chocolate sorbet, and it worked pretty well:

It was kind of labor-intensive and messy, though.

So how about using those popsicle molds you had as a kid,

but putting whey in them, instead of Kool-Aid?

Works pretty well, actually.

My vintage Tupperware popsicle molds hold 55g of liquid.
Using EAS AdvantEDGE Carb Control shakes, this translates to:

18 calories
1g carbs
3g protein
1g fat

Tastes OK, too!

And if you feel like a real popsicle, I bet reconstituted Syntrax nectar would work pretty well. I'll report on that some other time...

Stay cool.

  Member Comments About This Blog Post:

GEORGIA_KAY 8/5/2011 7:49AM

    AWESOME! And if you don't have the molds, I suppose small dixie paper cups and popsicle sticks would work almost as well!

Great whey (ha ha) to get that protein in!

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    whoa great idea of something else to do with whey. The bike ride sounds pretty good, thats a big ride. I have been away hiking through the bush, about 60km but very relaxing. Hope the shoulder is continuing to heal well. Take care

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GRACEFULIFE 7/21/2011 12:30PM

    It's quite funny that I find this today because I just recently found out what probably caused me to have a massive allergy attack after eating at a Chinese buffet last year. It turns out most of the Asian ice creams have added whey. Ding ding ding!

I tell you, it sucks a bit being allergic to whey protein.

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KAYOTIC 7/18/2011 9:27AM

    That does look pretty good....

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    What a great idea! That will work well for the whole phych thought of having a cream pop instead of a shake! Nice!


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NEENSTER1 7/17/2011 9:23AM

    emoticonlooks so good. emoticonfor sharing. Good Idea. I am gonna try it. Oh emoticon

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W5VEOTX 7/17/2011 7:02AM

    I need to try them.

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KEEP_GOING247 7/16/2011 10:37PM

    Hmm that looks good and guilt free!! emoticon

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Riding 100 miles for AIDS research and treatment again

Thursday, July 14, 2011

Last year I rode my first century in 27 years:

I plan on doing it again this year, this time with a team from the Cornell Outing Club.

Here's a link for more information and if anyone wants to kick in a donation. Every little bit helps!

  Member Comments About This Blog Post:

DDOORN 7/18/2011 10:14AM

    Hey maybe you want to join the fun @ Bike Tioga to prepare for your ride...?


They have the Brooktondale loop the first day, 102 miles...!



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JENNSWIMS 7/15/2011 11:19PM

    Wow, a century, that is truly impressive! I'll check out the links, etc.

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ELLEN0407 7/14/2011 3:45PM

  i admire you very much. thanks for supporting a great cause

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Maintenance is NOT the same thing as losing forever.

Tuesday, July 12, 2011

While Russ gets the wekeepitoff.com site back up and running, I'm going to repost my columns from there on my blog here so I can refer to them when I need to.

It is accepted as common knowledge that to keep the weight off, you need to continue doing the things you did to get it off. If everyone says this and believes it, then it must be right.

Or not.

That is the premise of a study to be published next month by Sciamanna et. al. in the American Journal of Preventive Medicine.

The authors asked, “what if there is a difference between the behaviors associated with successful weight loss and successful weight maintenance”?

As the authors point out, most maintenance-oriented programs focus on getting people to continue the behaviors that helped them lose weight. They do not focus specifically on behaviors known to help keep weight off. It turns out there IS a difference, after all.

And this is important, because getting people to focus on less helpful behaviors might be throwing them off track when they get to maintenance.

The authors surveyed 1165 US adults who responded to online and newspaper advertisements. 926 of these people said their BMI had been greater than 25 at some point (overweight).

To figure out what worked for weight loss they took these 926 people who had been overweight and split them into two groups. One group had lost at least 10% of their weight over the past year (98) and the other had not (828).

To figure out what worked for weight maintenance they took these same 926 people and split them into two groups. One group had lost at least 10% of their body weight more than a year ago and kept it off for at least a year (192). The other group had not kept the weight off or lost it in the first place (734).

They asked these people about what they do in their every day lives. There were questions about food management, physical activity, thinking about weight control, and about tracking methods.

Then they looked for patterns among what successful losers do and patterns among what successful maintainers do. And they found significant differences. For example, people who exercised consistently or ate plenty of lean protein were almost twice as likely to succeed in weight maintenance. People who engaged in a variety of exercise activities or planned their meals ahead were about two and a half times as likely to lose weight.

For losers, these were the behaviors most statistically significant (p 0.001):

Eating plenty of fruits or vegetables
Eating healthy snacks
Limiting the amount of carbohydrates eaten
Controlling portions
Doing different kinds of exercise

For maintainers, these were the behaviors most statistically significant (p 0.001):

Eating plenty of low-fat protein
Following a consistent exercise routine
Reminding yourself why you need to control your weight

There was only one behavior highly significant among both losers and maintainers:

Thinking about how much progress you’ve made

But what really has the researchers excited is that there were 14 behaviors associated with either loss or maintenance but not both.

More important for loss than for maintenance:

Participate in a weight loss program
Look for information about weight loss, nutrition, or exercise
Eat healthy snacks
Limit the amount of sugar you eat or drink
Plan what you'll eat ahead of time
Avoid skipping a meal, including breakfast
Do different kinds of exercises
Do exercises you enjoy
Think about how much better you feel when you are thinner

More important for maintenance than for loss:

Eat plenty of low-fat sources of protein
Follow a consistent exercise routine
Reward yourself for sticking to your diet or exercise plan
Remind yourself why you need to control your weight
Write down what you eat and drink each day

What does this mean for us? It means that while transitioning from weight loss to weight maintenance we might need to adjust some of our behaviors. The two modes are distinctly different. It also means that once we’re in “maintenance mode,” if we do gain some weight back, we need to go back into “loss mode” until the weight is back in the happy range.

It means that we need to pay close attention to what works for us during this transition phase. I like to think of it as having training wheels on our maintenance programs. We need to take the time to figure maintenance out through trial and error.

This kind of study gives me tremendous hope. Hope that one day there will be dedicated, evidence-based programs designed specifically for weight maintenance. Hope that one day because of these programs more 20% of us will manage to keep the weight off.

Until that day we’re going to have to figure this out for ourselves from the primary literature and hobble along with the few weight maintenance programs there are - most a clumsy afterthought tacked onto the end of a weight-loss program that focuses on continuing weight-loss behaviors rather than emphasizing weight-maintenance ones.

  Member Comments About This Blog Post:

ANNIEONLI 9/14/2014 7:30AM

    Great blog! Thanks for tacking it on to the comment on mine! emoticon

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ADARKARA 8/27/2013 4:47PM

    Thank you for this! Maintenance is starting to terrify me a little. Hopefully this will help!

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SWEET_CAROLYN 8/27/2013 4:06PM

    Thank you for this! I am getting closer to transitioning and want to start building up my maintenance skills!!

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CASSIES 9/3/2011 7:34AM

    Great site. I am in struggling with weight loss mode, but I want to allign myself with people who have made such grat distance and are blazing new trails.

I will be with you:)

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WATERMELLEN 7/24/2011 1:21PM

    I "liked" this blog -- the article you've linked is really important in sorting out the differences between weight loss and maintenance.

As for me: gotta be more aware of getting enough protein!!


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AMBUDMAN 7/24/2011 12:38PM

    The best way for me to maintain is to track all my nutrition, good or bad, and all my fitness. Keeps me on track. emoticon

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L3DESIGNS 7/18/2011 12:10PM

    Very interesting. Thanks for sharing - I'm back into weight loss mode - as I failed at maintenance... but only regained a small %... so a much smaller number to lose now!

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ANNE7X7 7/18/2011 8:25AM

    Very, very interesting!!!

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KAYOTIC 7/15/2011 10:25AM

    Great to see Russ back up again, nicely done, Angela!

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DAWNFIRE72 7/13/2011 11:10PM

    I have found that maintaining is harder for me than losing it in the first place. I do track what I eat and how much I exercise but my weight still isn't stable where I want it to be yet and it's been just over a year.

Thank you for the link with pointers on how weight maintenance differs from weight loss.

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CARTER4414 7/13/2011 12:21AM

    That is an interesting article. I hope that the researchers are able to follow up to get a clear picture of what works. I have been surprised by the complexity of the problem of how to manage my weight maintenance.

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NEENSTER1 7/12/2011 9:54PM


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ROSEWAND 7/12/2011 9:27PM

    Thanks for the repair. emoticon

A very important article, there is so little guidance or
direction when you get this far. Lots of negative
reinforcement of the high risks of failure and that
is about it. Even here on Spark, there is little
focus on the most important part our our journeys

So thanks for this link. Looks like
a great site. emoticon I will bookmark it
for future reference.

Mega emoticon on your emoticon
weight loss and maintenance success. It is good
to stick together for inspiration and encouragement.

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ROSEWAND 7/12/2011 6:28PM

    The link does not seem to be working.

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PARKERB2 7/12/2011 11:55AM

    Maintaining is probably the hardest to do as it's a lifelong commitment. Glad to get information about it. Thanks.

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DDOORN 7/12/2011 11:52AM

    Thank you for sharing...! It's great to see some folks are taking maintenance seriously from a research perspective and making attempts to broaden our knowledge of what it takes not just to lose weight but maintain our weight loss!


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Check it out. My photos were published in AW Magazine!

Thursday, June 30, 2011


See p. 41

The photos I took in May ended up being published in AW Magazine. How cool is that?

Here's the blog post I wrote about that weekend:

  Member Comments About This Blog Post:

NEENSTER1 7/12/2011 9:54PM


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TALLGIRLX3 7/11/2011 11:30AM

    That's so exciting! Congrats!

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ANNE7X7 7/11/2011 8:03AM

    SO cool! Wow!

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NKECHI711 7/6/2011 9:37PM

    This is awesome...Congrats!! emoticon emoticon emoticon emoticon

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JENNIKANDU 7/6/2011 11:32AM

    That's so cool! Amazing shots!

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JENNSWIMS 7/5/2011 10:22PM

    I don't know how I missed this blog, but this is seriously awesome. I mean, the pics are awesome, and the getting them published is like the awesome cherry on top!

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WATERMELLEN 7/3/2011 11:20AM

    Terrific photos, terrific contribution to an important cause . . . and so cool to get 'em published!!

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GRYPHON55 7/2/2011 12:57AM

    Congratulations, that's awesome! And the photos are really good, great action shots!

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CARTER4414 7/1/2011 11:32PM

    Very Cool!

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KAYOTIC 7/1/2011 10:31PM

    emoticonvery nice....

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SPARKYWATSON 7/1/2011 9:17AM


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MIRAGE727 7/1/2011 7:02AM

    I love that opening shot of Jen. It says it all!

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GRACEFULIFE 7/1/2011 1:50AM

    Very cool! Are all issues of AW available online?

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DDOORN 6/30/2011 11:03PM

    How neat is that?!?! :-)

Great to be able to re-visit such moments and share with so many!


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DMGABBETT 6/30/2011 9:15PM

    Pretty cool.

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WILLOW49 6/30/2011 7:24PM

    emoticon emoticon emoticon

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JLPEASE 6/30/2011 6:43PM

    Awesome! Congratulations!!

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VARMINT3 6/30/2011 6:04PM


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    no doubt, cool stuff!

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MRPLATSON 6/30/2011 5:10PM

    telling you, there's a future in photography for you!

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