Have Media Will Travel

A blog about outdoor adventure, family travel, national parks, media, technology, marketing, fitness and me.

Fitness

4-mth Fitness Update: “18 lbs, “9.3% body fat

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This is POST 6 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4 and Post 5.]

Paddling on Frye Lake near my hometown of Lander, WY, recently.
Paddling on Frye Lake near my hometown of Lander, WY, recently.

I woke up a little nervous this morning. You see, today marked my weigh-in, body-fat check and fitness testing at Elemental Gym. I’ve been working with personal trainer Steve Bechtel for 4 months now and every now and again I get weighed and tested.

Hiring a personal trainer and changing my ways has paid off big-time. During the initial 2.5 months, I lost 14 pounds and 7% body fat. Although I’ve continued working out hard and eating right during the last seven weeks, this morning I was uncertain if, or how much, weight and fat I lost. Add to that I was feeling bloated and heavy as I walked into the gym, where Steve greeted me with his testing game-face.

So imagine my delight when I learned I lost another 4 pounds and 2.2% of body fat. According to national body mass index standards, I’m now technically almost “very lean.” : >

My last 4 months – by the numbers.
My last 4 months – by the numbers.

I also am happy to report that I lost an inch in my hips and waist. (This better have been the case since I declined lots of homemade pies, my mother-in-law’s Swedish pancakes and Krispy Kremes during our trip to the Midwest a couple of weeks ago!)

We also performed a slew of other fitness testing exercises we did 7 weeks ago, and I was able to increase my reps in all categories.

For those of you following this blog and my pursuit of improved fitness, weight loss and energy gain, you know that I’m working myself out of a rut I had dug myself into for a period of four or more years. The results have been significant for only 4 months’ time, but the work has been very hard.

When I hired Steve as my trainer he said their goal at Elemental Gym is to get athletes, and all people wanting to become more fit, out of their comfort zone. Boy, has he succeeded in that.

Hiring a personal trainer is a financial, emotional and physical investment. It costs money and time, is a lot of work and can be emotionally challenging. But given the results I’m enjoying, the biggest of which I feel better and have more energy, are well worth all of the aforementioned investments. I’m enjoying a great return on all of them.

So if it sounds like I’m providing props to Elemental Gym and my personal trainer, it’s because I am. I wouldn’t be where I am after just four months without Steve’s tutelage and my investment and commitment.

Below is a graphic that shows how my comfort zone has expanded during the last four months. I’m now doing epic 20-mile day hikes in the mountains with no after effects or recovery needed, and have significantly more energy for our three young sons, my husband and my work. And, I have a Grand Teton expedition coming up on Aug. 1-4.

After 4 months of rigorous exercise and personal training, I've significantly expanded my comfort zone.
After 4 months of rigorous exercise and personal training, I've significantly expanded my comfort zone.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

Jackass Pass & Cirque of the Towers

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Yesterday it became vividly clear to me, once again, why I love living in Lander, Wyoming.

Feeling giddy, and lucky, while hiking to the Cirque.
Feeling giddy, and lucky, while hiking to the Cirque.

I was on an epic day hike that’s in my back yard in Wyoming. Along with a dear friend, Kathy Browning (also of Lander), I hiked the Big Sandy Lake trail over Jackass Pass to Lonesome Lake and the Cirque of the Towers. It was not my first time. I’ve been to the Cirque 3 times before. Still, every time I travel Jackass Pass and see the Cirque is like the first time. It is stunning. There’s no other way to describe it.
Kathy at Big Sandy Lake, 6 miles into our hike.
Kathy at Big Sandy Lake, 6 miles into our hike.

We left our home base of Lander, WY, at 5 am, and by 7 am, we were starting down the trail. By late morning we were having a picnic lunch above Lonesome Lake and the Cirque of the Towers.

The hike was about 18 miles roundtrip. Words fall short, and honestly I can’t find the words to adequately describe the sights on this hike. So this post will be mostly photos and video clips.

But since I’m a woman of (too) many words and can type 150 words per minute, what the heck, I will provide some verbage.

The first six miles from Big Sandy Trailhead to the end of Big Sandy Lake is an almost-flat “walk.” It’s mostly forested and follows alongside the Big Sandy River. If you look closely, you can see brook and cutthroat trout in its clear waters. This 6-mile stretch provides nice scenery and a gentle grade, but nothing spectacular.

Me, on start of Jackass Pass, along the Continental Divide.
Me, on start of Jackass Pass, along the Continental Divide.

Big Sandy Lake, however is spectacular I think. Although we didn’t see any yesterday, Big Sandy Lake is a great place to see black bears. The lake has a surface area of 71 acres. This is a great place to camp or for families to hike to – or to base out of on extended trips. The lake was like glass, reflecting the granite monoliths that tower over it, including Big Sandy Mountain, Schiestler Peak, Haystack Mountain, Temple and East Temple Peaks.

The Jackass Pass trail starts at the end of Big Sandy Lake and is what we went for. It’s breathtaking in more ways than one! The pass is said to have been named because “only a jackass would travel it.” I’ve hiked this trail with people who renamed it “The Dumbass Pass” (that only a dumbass would hike up) because it can make you discouraged on one of the steep, rocky inclines.

Kathy on Jackass Pass, with the prize--the Cirque of the Towers--showing themselves.
Kathy on Jackass Pass, with the prize--the Cirque of the Towers--showing themselves.

But what the heck, Kathy and I each have Grand Teton expeditions planned in August (mine in a week, hers in 2 weeks) and we were looking for a lung-buster workout. And trust me, the views Jackass Pass provides are extraordinary, and well worth the effort.

Jackass Pass sits atop the Continental Divide. Here, precipitation that falls on the Big Sandy side of the Divide eventually makes its way to the Gulf of California and the Pacific Ocean via the Big Sandy, Green and Colorado rivers. Precipitation that falls on the opposite side flows some 4,000 miles to the Gulf of Mexico via the Popo Agie, Wind, Big Horn, Yellowstone, Missouri, and Mississippi rivers. (BTW, much of the information about this hike, including the aforementioned, comes from Tom Carter’s Day Hiking the Wind River Range, a pocket-sized favorite of mine.)

Arrowhead Lake (as you can see from its shape) is the view looking back, right before we arrive at the crest overlooking Lonesome Lake and the Cirque.
Arrowhead Lake (as you can see from its shape) is the view looking back, right before we arrive at the crest overlooking Lonesome Lake and the Cirque.

Basically the rest of the story goes like this: We climbed switchbacks, huffed and puffed, and oohed and aahhed at the spectacular views all around us.
Cirque of Towers, about halfway across Jackass Pass.
Cirque of Towers, about halfway across Jackass Pass.

Schiestler Peak, Temple Peak, East Temple Peak, Wind River Peak, Haystack Mountain, North Lake, Arrowhead Lake, War Bonnet, the Warriors, Pingora, Mitchell Peak, Lizard Head Peak, Wolf’s Head, Lonesome Lake, and other notable sights were in our view.

The views of the granite, glaciers and alpine tundra just take your breath away. I found myself trying to literally breathe in the sights before me. It’s amazing to me to know that we could leave our house in the morning in Lander, drive 2 hours in the car to the trailhead and somehow be sitting at the Cirque of the Towers for an early lunch.

By the way, it would be a real disservice to not mention here that the Cirque is home to world-class climbing. People come from all over the world every year to climb the walls found here. (Interested in climbing this area? Check out Cirque of the Towers & Deep Lake. A Select Guide to the Wind Rivers’ Best Rock Climbing, by Steve Bechtel.)

Me, posing at our destination, the prize. Cirque of the Towers.
Me, posing at our destination, the prize. Cirque of the Towers.

For complete photos of the hike, click here.

Here are 2 video clips, of many, that we captured:
(The first is recorded especially for Steve Bechtel, my personal trainer at Elemental Gym. Without his fitness demands I would not be able to so easily pull off a long day-hike like this one. Here, I did an interval in his honor. : >)

and

Fitness Spotlight: Lori Barney

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(This was published in December 2009)

In this post, I want to talk about LORI BARNEY, one of my friends here in Lander, WY. Lori recently turned 50. You wouldn’t know it by her looks or her energy level. In fact, I always tease her that I hope I look like she does when I’m 45. 🙂

18 months ago, she wanted to crank her life up a notch. She started this journey by enlisting Steve Bechtel’s personal training expertise in January 2008.

Lori Barney, 50, of Lander, WY. Committed to training.
Lori Barney, 50, of Lander, WY. Committed to training.

“I started because I was not feeling as well as I thought I should,” explains Lori. “I was overweight and starting to get physically tired before I thought I should. I realized I was getting older, and wanted to enter the last, hopefully 1/2, of my life in great health and maintain it. The women in my family live into their late 90’s and I wanted the last half of my life to be as productive as the first. I wanted to be able to work all day and still feel great at the end of the day. I wanted to be able to ski with my sons, play with my grandchildren, run, bike, swim, fly my airplane, water ski, hike, golf, and ride my horse on a moments notice with no hesitation.”

Well I’m happy to report here that Lori has achieved all that, and then some, as a result of her 18-months-and-running commitment to fitness.

The results and accomplishments Lori attributes to her training commitment at ETC are many, including: Going from walking one mile, to running 8.5 miles; From 0 miles of biking to 104-mile bike rides; From lifting 30-pound weights in particular exercises to 90-pound weights.

“In addition, I can work in my yard for 10 hours, play a round of golf with my son, Nick, take care of office responsibilities and executive decisions, maintain my home and family meals, plus work out for an hour,” says Lori.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

Commitment, the Dreaded Thing

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This is Post 5 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3 and Post 4.]

Commitment. The dreaded word. It means to pledge, to make an obligation.

DSCN3704-reducedTwo of my favorite commitment-related quotes are:

“Unless commitment is made, there are only promises and hopes; but no plans.” (Peter Drucker)

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”

When I think of the word, commitment, I think of it as something that requires a strong will and hard work, but that is worthwhile.

If there are donuts in front of me and yet I find a way to eat a boiled egg and piece of fruit, that’s commitment. If I’m on vacation and I set the alarm for 5 am and get a workout in before the day of lounging starts, that’s commitment. If I eat a salad when everyone else in the car is feasting on French fries and chicken nuggets, that’s commitment. When Jerry and I chose to marry almost 17 years ago, and later chose to have children, those were commitments. When we started a business 15 years ago, that was a commitment.

We’ve all heard the saying, “Nothing worthwhile is easy.” Well, ain’t that the truth!

The results of all the above personal examples of commitments are positive and worthwhile, but none of them were, or are, easy.

Today I’m writing this as we drive to Iowa and Nebraska for some family visits. There will be lots of good food and excitement and probably a little stress from time to time that comes with all big family gatherings.

I can tell you, with 100% certainty, that it will be hard for me to stay committed to my training and nutrition regimen.

But I will.

DSCN3710-reducedThis is because I’ve made a commitment to lose some weight and fat, increase my fitness, and find more energy. After falling into a rut for four years, every day since I committed to getting out of the rut is a major achievement for me. I want to keep it going. I don’t want to take any steps backward. I’m afraid of failing and letting myself down.

“The only failure comes from within,” said Steve Bechtel , my personal trainer at Elemental Gym, during a recent training session. Boy, I agree with that. The biggest fear I had when I embarked on hiring Steve as a personal trainer three months ago to start climbing out of the deep rut, was that I would not stick to it, and fail.

Steve sums up commitment as much by stating what it isn’t as by what it is. “If you commit to something in your comfort zone, it’s not a commitment,” he says. If it’s easy, he doesn’t consider it a commitment.

After talking through it, we agreed that what makes something a commitment is when it involves making a major decision that represents a significant change. As a result, the stakes are higher. So the decision to make a commitment is one of the hardest aspects of making a commitment.

When I think of the term, commitment, I also think of time cost. And probably that’s another reason I don’t get warm and fuzzy when I think of the term, commitment.

As a long-time business owner, and now a consultant for the business we recently sold, wife, and mother of three young sons, my life is very busy. For me, time is worth more than money, and often I think I don’t have enough of it.

Lack of time is the best excuse for not committing to better health and fitness. Certainly it’s the most convenient. We use it to justify to ourselves, and to others, why we won’t commit to exercise. And we can be pretty convincing and compelling. I convinced myself over and over for four years that I had more important things to tend to than a serious fitness program.

Problem is, we’re not talking about some nonsensical thing. We’re not talking about making time to watch more television, or play more video games, or go on more vacations, or go out to the bar more, or to out to eat more, or to shop more. We’re talking about our health – our quality of life and our vitality.

And furthermore, the lack of time excuse is losing ground as a legitimate excuse for us not committing to regular exercise – and to improving our health.

If you’ve been following my fitness journey blog posts or reading the increasing amount of fitness-related articles in the national press, or talking to the trainers at Elemental Gym, you’re learning that if you exercise at high intensity, far less time is required to realize benefits. Steve says as little as 4 minutes a day of high intensity exercise a day can bring great fitness results. Certainly I’ve seen results of such a program first hand in the 14 pounds of weight loss and 7% of fat loss I’ve experienced in 3 months time. I’m not investing significant blocks of time but instead training really hard for a small amount of time several times a week.

Think for a minute about all the things we do in a day. Can we shave 10 minutes off your TV-viewing time? Maybe get up 10 minutes earlier? Or stay up 10 minutes more? Reduce computer or internet or email time by 10 minutes? Take a 30-minute lunch break instead of an hour lunch? Forego our entire lunch hour for exercise and eat a sandwich at the desk? When we look at it these ways, it’s not hard to find 10 minutes to spare for the betterment of our mind and health.

Personally, I get up extra early to get my exercise in. Jerry and I have three young sons. With each child we’ve had, we have grown accustomed to getting up a little earlier, if only to eke out a little extra time for ourselves. In the very early morning, while the kids are still sleeping, we find our time to exercise. Whatever works. But if you’re willing to get a butt-kicking and do high intensity, we’re just talking 10-24 minutes per session. Suddenly, the “I don’t have time” excuse no longer flies.

For more on time, here’s a video clip of Steve, on time, and the fact great fitness doesn’t require a lot of it:


I don’t want to focus on only my own experiences, successes or failures here. So from time to time, I’m going to provide a profile of someone else I know who’s committed to better fitness and share their experiences. This time I’m putting a spotlight on LORI BARNEY, a friend of mine in Lander, WY, who has made a great commitment to her training and fitness.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness, and some great personal trainers, including Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Moseman.

I’m Having My Cake & Eating It Too

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OMG, check out the "glow" on my face created by the 41 candles! Someone call 911!
OMG, check out the "glow" on my face created by the 41 candles! Someone call 911!

[This is Post 4 about my mid-life training program. For backstory, see Post 1,
Post 2 and Post 3.]

Today, I’m going to have my cake and eat it too. It’s my birthday. I deserve it.

This seems reasonable, don’t you think? The thing is I’m a little hard on myself. I’m not a recovering alcoholic but I imagine that every single day of sobriety is a huge achievement for a recovering alcoholic. I mean no disrespect for alcoholics, just the opposite, but on my training program, which involves a significant nutrition component, I view my good eating habits similar to sobriety. (Again, I know the stakes aren’t on the same level.) I’m hard on myself when I screw up. I’m so hard on myself that most of the time, eating the cake is not worth it.

So my trainer, Steve Bechtel, from Elemental Training Center, is helping me “budget it” into my training. The cost to me for indulging in a huge piece of cake today, as well as a glass or two of Merlot? An extra 6 miles this week.

Snarfing birthday cake, a rare and special indulgence for me. : >
Snarfing birthday cake, a rare and special indulgence for me. : >

Now, onto what this post is really about. Here I’ll share some of the changes I’ve made to my diet that have no doubt helped me lose 14 pounds and 7% body fat in 3 months. Yes, I’ve worked my butt off with the workouts, but I’ve also made some basic changes to what I eat.

The most significant change I’ve made to my diet is that most days I limit my total caloric intake to 10% of my body weight. I’ve cut out all bad carbs, and even some of the excess good carbs I used to enjoy, and added more protein to my diet. The latter makes me feel fuller so has the added benefit of keeping me from overeating or giving in to cravings for not-so-good snacks.

Specific changes I’ve made include the following:

Breakfast: Instead of my usual 2 pieces of peanut butter and jelly toast, I now have either 2 boiled eggs OR 1 boiled egg and ½ cup of Grape Nuts cereal w/1 pack of Equal and Skim Milk for breakfast.
Lunch: I typically have a big salad, sometimes two bowls’ worth, of mixed greens, with craisins, sunflower nuts and grated parmesan cheese + Ranch dressing or Italian dressing. (Regular, not non-fat variety). Sometimes I’ll add some lunch meat or a piece of cheese to this. Or, I’ll have a Hebrew National hotdog. With no bun. I know this doesn’t have a lot of nutritional value but I love Hebrew hotdogs and it’s bbq season and it’s a protein source.
Dinner: Lean meat on the grill (sometimes 1-1/2 servings). Usually lean pork, hamburgers, chicken breast or steak, with 1-2 vegetables, usually asparagus, broccoli, corn or a combo of two of these. I cut out the bread or potato or rice altogether. I think the latter has helped a lot.
Snacks: 14 almonds (seasoned or raw), usually in the morning or/and in the afternoon, 1-2 pieces of jerky, usually in the morning and/or again in the afternoon, plus an apple or pear at some point in the day. Another favorite is fresh pineapple chunks mixed with some cottage cheese.
Dessert: Watermelon, cherries or, my favorite healthy dessert: a pear eaten with some aged cheddar.
Bedtime Snack, if I have a craving for one: microwave popcorn (PopSecret, Homestyle,1 serving size=4 cups of popped corn, which is plenty.) I also like the “Pure Protein” bars, which are 180 calories each, and have equal parts protein and carbohydrates. It’s an indulgence that makes me think I’m eating a candy bar and therefore works as a “treat,” although I realize it’s not as valuable as something more naturally rich in protein and carbohydrates.
Drinks: I gave up soda pop, cold turkey, back in 1992 so that makes it easy. I drink coffee, tea and lots of water. I treat myself to a small glass of Merlot once in a while, as well.
Other things to note: I also gave up French fries, ice cream and chips. I didn’t eat a lot of these things before, but giving them up collectively is without a doubt helping the cause. : >

<em>Paying</em> for my cake. I hiked from Bruce's Camp to Blue Ridge Lookout. 12 miles, 2,800 feet. Was a spectacular day. The cake was worth it.
Paying for my cake. I hiked from Bruce's Camp to Blue Ridge Lookout. 12 miles, 2,800 feet. What a spectacular hike. (The cake was worth it!)

The tip from Steve that I’ll share today is that we can help achieve our fitness goals by being decisive. When we make a decision, we commit to something. We’ve resolved to take a particular course, and in doing so, all other choices are no longer on the table.

I travel a fair amount, and when I’m traveling, I find it is harder to eat healthy than it is to get my workouts in.

The food/snack purchase decision I make at our first stop at the convenience store will set the tone for the rest of the day. Energy bar or almonds? Yep. Snickers or Doritos? Nope. Once I make the decision it’s easy. It’s making that decision that’s hard for me. It can be torturous. I want the Snickers so bad sometimes…or the chips…

Same goes for when I’m working from home and I find myself hungry and wandering into the kitchen. I’ve recently moved our loaf of bread, cookies and other snacks I can’t deprive our young sons of, to drawers, and replaced their countertop positions with almonds, raisins, jerky and fruit. This action alone has made it easier for me to make the right nutrition decisions that bring me closer to my goal.

I’m far from an expert. I have a long way to go, but the above are changes I’ve made that have significantly helped me lose weight and fat, and feel better, while not feeling deprived during the last three months.

And since it’s my 41st birthday, it’s a good time to reflect on how far I’ve come since 1 year ago. When I turned 40, I was regretful when I reflected on my fitness and health level. My fitness level was at its worst, and lowest 12 months ago. (During the surprise 40th birthday party my friends and family threw for me, I silently resolved that during my 40th year I was going to make a change and get back into better health and fitness.) It wasn’t until 9 months after that (3 months ago) that I finally took action and hired Steve as my personal trainer and joined Elemental Training Center. I’m so glad I did. I can’t recommend enough hiring a personal trainer. If you’ve been in a rut for awhile, there’s no better way to make a bold change for the better than to hire a trainer who will drive you hard and keep you accountable. (Email Steve for information, or email me if you’d like to hear more about my experience.)

I also realize that this fitness journey I’ve embarked upon is changing. During the last three months, the workouts have been hard, as I was an unfit person…but the results and benefits were significant and probably came easier. From here on out, it will likely be the reverse. I’m in much better shape now, so I suspect melting the fat off might be a little harder. Either way, I’m staying the course. I’ll keep working hard at it.

… Starting tomorrow. Right now I have a birthday to celebrate.

(And by the way, the 12-mile hike I did to cover the “6 extra miles” Steve prescribed to offset my birthday indulgences was more of a reward than a cost. The views along the Switchbacks/Loop Road are phenomenal. The lakes are full and blue, the country is green, the peaks still have snow on them, and there are lots of wildflowers. Add to that I only saw 4 cars in 12 miles. The latter was probably a product of my starting early in the morning.)
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