Friday, April 27, 2012
This was a very full, busy week. I have walked 35 miles/ 56.3270 km this week and will do about 7 ½ to 8 miles/ 12.07 to 12.8747 km more tomorrow. I was absolutely amazed when I added it all up yesterday! I believe that I am ready for the Marathon.
I also posted my quandary about my weight gain when I exercise a lot. Here is the link to the short discussion :
When I posted about this, I had already gained 5 lbs (2 ½ kilos)! Two years ago, I trained with my husband for his marathon walk and gained 10 lbs in 3 months!!! Because I haven’t tracked my food since beginning a completely vegetarian diet in January of this year, I could not say that I haven’t overeaten.
So, I did begin to track my food one day last week (after the discussion), but just was unable to get back later on to finish. I was pretty certain that day’s total would’ave been around 1600 calories - excellent for all the extra exercise I am getting. I am weighing almost everyday to see how it fluctuates. This past week, my weight began to fall back to what it was about a month ago and, this morning, I am back to that weight - the lowest I have been since the gain back one year after joining SparkPeople (5 years ago). I was soo surprised that this morning I went back and tracked yesterday’s eating. I did not think I had overeaten, as I am pretty sure I haven’t (like I said) since starting the vegetarian eating. Yesterday topped out at 1542 calories.
I have also been drinking more water than my usual 10-12. This week I have had 15+ cups of water daily and hit a 20 cup day last week. I have attributed the need for more water to the added exercise AND the heat here - hovering just under 100F most days. When I walk, I obviously need more and do drink more. So that really has not changed.
So, to what do I attribute this sudden change to the lower weight? I am guessing that it is all of the above, plus eating a few more fruits daily that contain potassium - bananas and watermelon. Two days ago, I was able to eat some brussel sprouts, a rare find here! Also drinking about 6.5 oz (200ml) of a gatorade-type drink every hour that I am walking.
Last week, I also read a little bit about muscles and what happens in them when you exercise a lot. It was interesting and perhaps explains some of what’s been going on. With strenuous exercise, the muscles store more water and glycogen. Glycogen is what the body turns into energy. The body needs more energy for the strenuous exercise so in preparation of continued exercise, more water (the carrier) and glycogen (the power) must be stored in the muscle.
That is one very good reason for drinking more AND also, perhaps upping the potassium levels to release more. Not sure on that. I also read that I will need to do carb-load (of low-glycemic foods) before the marathon, take in carb as I walk, and replenish after. The post meal (within 2 hours) must contain substantial protein (lowfat and low fiber), as well as, high glycemic food.
Shoe Lacing for Problem Feet and Better Shoe Fit
Measuring the Effects of Different Post Workout Drinks
Search for a specific Glycemic Index
Saturday, April 14, 2012
Been thinking about this for a year and a half. Well, actually longer. Thought I’d like to do this one-day. Looked into it. I have never found one in our area. Then in the fall of 2010, I planted the seed and helped to plan one. I thought I would get to do that one. However, it turned out to be an all-men thing. I was my husband’s official trainer and I was sooo ready to do it! He and the other men (pastors in the churches with whom we work here in Brazil) put forth a lot of effort and raised money to help one of the small new congregations finish their building project. They were able to do far more than they had hoped thanks to the donations of so many people.
I did not stop my long distance walking, just set aside the really long walks for the time being. Then we began making plans for a furlough. I started imagining some amazing long distance walking in historical areas for that time. My husband agreed to it but we did not have a plan.
On February 1, several girlfriends joined me for a long, arduous hike during our conference in a mountainous area not far from here. All of us had prepared for it. Our colleagues were guessing who would make it and who would fall out. By the end of the trail, at the highest point in our state, we were exhausted and absolutely thrilled that all four of us made it ALL THE WAY!!! And we had photos to prove it.
As we left that conference, one of the “girls” asked me about preparing for and doing another long distance walk. Honestly, with all that I have to do in prep for our upcoming furlough, I could not see how I would find the time to train! I have been waking my husband on Saturday mornings for a long walk for some time now. Each time since the Feb. hike, I have talked with him about the possibility of increasing my walking so that I could do a longer one with my girlfriends. Last week, I mapped it out on two different routes on the SparkPeople/Google map. Then I talked to one of my friends. Well, now she is sparked and is talking with the other friend!
We have set the day and begun more serious training!!! Because we all are walkers, we do not need as many days to prepare as someone who does not walk regularly.
I am super-excited!!!!! Last week, I walked 5 of the days! Today, I did a 4-hour walk and now have a tender calf, a blister on one toe, and a sensitive other toe. But then, I will not be walking long distance again until Tuesday so enough recoup time. I know that I will be losing a few more toenails – I trimmed away 3 that had trauma from the Feb. walk! But, it is worth it! I now know that this happens to me when I go the distance. And I am not overly concerned about the piggy damage – the nails are not essential to walking and they eventually grow back!
After all – This is MY Life!
How to Walk with Proper Form and Technique
The Art and Science of Fitness Walking
We are not Race Walking, however, the next two links are interesting.
Race Walking Techniques
Race Walking 101
10 Most-Common Mistakes in a Distance Walking Event
How to Prevent Knee Injury and Knee Pain
And, don’t forget to spend some time stretching BEFORE and AFTER walks. It will help prevent injury and shorten recoup time afterwards.
Video:5 Effective Stretches for Walkers
Sunday, April 01, 2012
One of the basic exercises to master is the Squat. If you do not master it, you risk back and knee injury. It targets the large muscles and ups metabolism. Let's nail it!
Watch yourself in the mirror. Anchor yourself by keeping your feet flat on the floor.
1. Feet shoulder-width apart.
2. Sit back as if into a chair with face forward (not down).
3. As you squat down, keep body weight on your heels and knees above your ankles.
4. Push into your heels to come back to starting point.
This is basic to many other exercises.
Here are two websites to help you get it -
How To Squat w/ Correct Form
How to Do Squats with Proper Squat Technique
Saturday, March 24, 2012
Cat by Louis Wain
This will be my last blog in regard to my exciting experience of detoxing. Exciting? Well, yes. Let me tell you why.
First off, it is the most amazing thing when another human being is interested in helping ME improve my learning on HOW to take care of ME! The folks at the clinic were and are interested! I felt absolutely pampered! Now, tell me, who (in their right mind) would not benefit from that?! Once I was in the daily routine and understood, more or less, what was expected, I relaxed in the program.
The benefits have slowly come to me as I go about my normal daily routine since those 21 days at the clinic. Of course, I came home every afternoon and tried my best to keep up with necessities. One of the vital things that I learned by doing is how to better choose priorities throughout the day. Many things had to be set aside in order to focus on my new routine. Yes, it was challenging and soo very worthwhile.
So what are the benefits? Here’s my list so far:
* The cloud lifted from my brain. I knew something was in the way. Until I experienced its removal, I did not realize how thick it was!
* A friend asked me last week if I, like he (same age as me), had difficulty with my memory. Well, I have had difficulty with my short-term memory for several years. After thinking for a minute or so, I smiled at the recognition of a miracle and responded with, “You know what? I am remembering things I had forgotten!” It is amazing! Many, many lost memories are returning!
* I was finally able to forgive someone who had repeatedly emotionally, spiritually, and verbally abused me for many years. That ran deeply into my inner being. I have forgiven others and had tried to forgive this person. In fact, I really thought that I had many times over. However, when directly asked to picture one person who had deeply hurt me, this person immediately came to mind. And then the therapist told me to forgive that person. I hesitated, breathed deeply, cried, couldn’t breathe, slowly caught my breath and breathed deeply again, and said, "I can’t!" It was shocking. The therapist began to say all the things that I have already heard about forgiving. Then I said, “Wait a minute. I know all of that, but tell me HOW to forgive!” What I had never understood before is that the problem in this case did not lie with me. The person who had hurt me had problems that were thrown in my direction, onto me, and I accepted those as if they were mine! I finally understood what I needed to do. I finally realized that I needed to return what was not mine! THEN, I forgave and mentally walked away from that person and all the trouble they had piled onto me. As you can imagine, the relief is intense and I will ever be grateful for the guidance that lead me to unchain myself from all of that.
* I am “glowing”! It is amazing that others ask me what is different about me. And, those I meet for the first time respond to my intro, smile with delight, and want to converse immediately! I love this! I have never liked being the center of attention and I do not think that is what this is. Most of my life, I have deeply felt the needs of those around me. This is getting me to their heart more quickly, I think. I have had innumerable opportunities open so that I can offer my story to encourage and give counsel.
* I get more accomplished in my day! This did not happen overnight. It was so subtle that I did not recognize it right away. I needed to get up extra early every day in order to do a few things at home then walk to the clinic (35 minutes). It was a bit of a process to make that hap’n. I have always been a night-person doing my best work after 6 p.m. I went to bed earlier and earlier so that I could get up earlier. I finally settled on rising at 4:30 a.m. and getting to bed (lights out) by 9. After about a week, it became easy. And then, I found that I was getting far more accomplished in my day than I have in ages!!! I am super-proud of myself for making this HUGE change.
* My eating plan is far less complicated taking minimal time for prep. I spend less money on my food. I rarely miss meat, sweets, breads, spreads and condiments, sweet beverages, milk products, oils. I am more apt to crave fruit and vegies or nuts.
* My sleep has improved. By the third week, I was sleeping without waking during the night most nights. We made a trip after that and I slept poorly and have had difficulty since. I decided to return to the oil pulling because one of the benefits of that is improved sleep and “Voila!” I’m sleeping better once again.
* I have been carrying phlegm in my chest for, hmm, so long I can’t remember when! I have a bit in the morning now and usually it’s gone before ya know it! Major deal!
* Also, I can sing again! No not because I am happy but my voice is returning!!! When our son was taken in death (at age 15 - Dec.1999), my voice began to fail. In the past, I had not only joined in congregational singing, but also some solos and groups. I love to sing and this was devastating. A colleague, who is a musician, told me that I was losing it because I was not using it! That hurt deeply. It wasn’t true. I thought it was menopause or resulting from stifling myself to keep from rocking other people’s boats. I went to a specialist, who found nothing wrong, and got some voice therapy, which did nothing. It seems that it was caused by emotional blockage because now I CAN sing again! Some days, it does not work as well as I’d like, but I’m okay with that.
* My emotions are stable. I have faced a few challenges to that in the past couple weeks and found that I am not easily knocked off my feet, so to speak! I have had seasons when I felt strong, but most of my life, I waivered and gave in to others, even when I’ve known I was correct in my thinking, planning, etc. These recent incidents showed me that I am able to maintain composure (and my stance or opinion) to the point of sometimes joking away the tension, leaving the discussion or person, and not internalizing or obsessing on it later. This is a new ME!!!
After all, This is MY Life!
Dr. Brian Clement, the medical director of the Hippocrates Health Institute, one of the world's oldest complimentary health centers, discusses detoxification methods. The program is called "Life Change Program," and runs for 21 days.
Get An Email Alert Each Time TAZMOMSGOL Posts