Have Media Will Travel

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

exercise

Shelli: 1; Krispy Kremes: 0

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This is POST 27 of my “fitness journey.” For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17,Post 18, Post 19,Post 20,Post 21, Post 22,Post 23, and Post 24, Post 25, and Post 26.

Fighting the temptation. It's hard!

First off, to those of you who regularly follow my fitness blogging, thank you for your support and readership! I appreciate it. You help me in my fitness journey.

I’ve lost 28 pounds and a quite a bit of fat in the last 14 months. I have never felt better than I do right now as a direct result of weighing less and being healthier.

I’ve tasted the Koolaid, so to speak, and I’m not going back. Or, model Kate Moss said (and was criticized for): “Nothing tastes as good as skinny feels.”

I’m not skinny, and not trying to be. I’d rather have muscles and be able wrestle our three sons and do “epic” adventures. These things require more than skin and bones; they require a strong frame.

Still, I think about what Kate Moss says a lot. Like, for example, recently, when there were two cartons of Krispy Kremes at our house. (We bought the donuts to support a local fundraiser).

The “filter” my coach and friend Steve Bechtel, of Elemental Training Center, instructs me to apply to such food decisions, is “Will eating this bring me closer to my goal or take me further from it?” Unless I’m training for a donut-eating contest or an episode of the yet-to-be-produced The Biggest Gainer, that usually does the trick for me. But if and when it doesn’t do the trick, I recall the quote by Kate Moss.

Donuts and similar foods are yummy — that’s why we fall off the wagon and consume them — but their benefits (of tasting so good) are pretty short-lived. In fact, most often, the enjoyment passes as soon I’ve snarfed the last crumb. You can only make a brownie last so long… And yet the negative impacts continue long after the snarfing is over. I often feel sluggish from the temporary sugar high, which quickly leads to a bit of a crash and energy suck, not to mention I am not happy with myself for eating something that I know has no nutritional value.

So, think about this the next time you reach for the chips at a barbecue. Maybe grab some baby carrots instead. Just sayin’.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

One Year Ago, I Was Lazy and Chubby

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This is POST 24 of my “fitness journey.” For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17,Post 18, Post 19,Post 20,Post 21, Post 22 and Post 23.

Hi.

It’s been just over a year since I walked into Elemental Training Center and hired personal trainer and coach, Steve Bechtel.

On March 23, I weighed almost 160 pounds and was getting chubby and felt sluggish and down. Most importantly, I was tired of the regret I felt each night after another day passed in what became a 4-year slump where I didn’t exercise regularly or eat very healthy.

Today, I weigh 131 pounds and am down to 11.3% body fat. I feel better in every way. I can’t remember the last time I weighed 131. I bet it’s been 25 years.

But that isn’t as big of a deal as all the new energy I have. I can wrestle and romp with our three young sons and for the first time in a long time can consider a variety of endurance events.

I should go on record and say, as my coach says, “Results may vary.” I not only work out very hard, regularly, I also have made drastic changes to my diet. The most significant change I made to the latter was I gave up pizza, most bread, potatoes, rice and other starchy carbohydrates. Regular, high intensity working out, itself, is really hard. Making drastic diet restrictions is difficult in its own right. I have done both. This is because I not only wanted results, I wanted them as soon as possible.

My stats today.
    Also, as a result of my improved fitness and health, I:

• Hiked from the rim of the Grand Canyon to the bottom and back up in a day
• climbed the Grand Teton
• went on many 20+ mile day hikes in the Wind River Range
• competed in my first-ever skate skiing race
• did 19 continuous pull-ups (1 short of my goal of 20)
• deadlifted my bodyweight 39 times for a new gym record,
• am training for the Tahoe Rim 50-K trail run in July.
• am going to not feel as self-conscious wearing a swimming suit when our family vacations to Hawaii

My family is the #1 reason for taking care of myself.

The moral of this story is: If you’re not in good health, don’t wait another day to change that. I am so glad I didn’t hesitate another day. I can’t imagine having had one more year of mediocre health.

It’s hard. I know it is. I think probably the first two weeks are the hardest. Let’s say the first four weeks to be safe. I think if you can make it four weeks eating healthy and exercising regularly, it does get easier. I would imagine most people give up right as they’re approaching the end of the first four weeks, which could be right before the critical breakthrough when the good habits become formed.

For me, exercising and eating right is almost like sobriety. Every day that I’ve invested the work and good eating habits, is of great value to me. The longer I sustain this, the greater the accomplishment it is. If I turn my back on this, after one year of hard work, well, I will be disappointed in myself to say the least. As they say, I’ve tasted the Koolaid. I’m not going back.

I don’t want to sound preachy, braggy or like an expert. I’m anything but an expert. Heck, I’m just someone who got into shape during the last year. I’m not always strong. I can be weak like anyone else. None of this is easy and it’s seldom what I would call fun. But when I recall how I was feeling 13 months ago, and how I feel now, it’s crystal clear that the hard work and sacrifices, as difficult as they are, were overall easier on me than experiencing the regret that weighed on me for so many months for not taking the right actions to change my life for the better. Not taking action was harder on me than the actual actions. No matter how overweight or out of shape, for me, the physical work pales in comparison to the mental wrath of Shelli — the regret and beating up I can give myself for not taking care of myself.

I'm lifting way more weight than I could have ever imagined, but thankfully not bulking up. (Photo by Mei Ratz)

It’s possible some of you reading this may have decided, many times in fact, that you were going to get more healthy and fit. But for one reason or another you haven’t really committed. For what it’s worth, I think deciding and committing are not the same thing. I know I made the decision to get healthy and fit several times, but for a few years never stay committed to it.This video and post touches on that.

I also should say I wouldn’t be where I am today without my husband, Jerry, who’s a fit physical education teacher and my strongest supporter. My kids also have sacrificed lots of Texas toast and Happy Meals on my account. My parents, siblings and friends — and the community at the gym — have all played roles in my fitness journey.

I can’t recommend enough the hiring of a personal trainer, at least in the beginning. The guidance I’ve received, and continue to receive from Steve is invaluable and a major reason for my success. If you don’t opt for a trainer, consider starting with a gym membership and check out the many classes ETC offers. There is something for everyone.

There are so many others in my community who are also reaping the benefits of good health and fitness. Watch for yourself some of their stories:

Millie Abernathy
Misty Atnip
Joe Powell and Sharon Terhune
Ray Hanson
Nick Czarnecki
Debra East
Matt Sissman

(Gym photos of me were taken by Mei Ratz, who’s an exceptionally good photographer and artist.)

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

Cowgirl Tuff Jeans or a 1,200-foot Parasail? That is the Question.

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This is POST 21 of my “fitness journey.” For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17,Post 18, Post 19 and Post 20.]

Those of you who have been following my fitness blogging are aware that I’ve been working hard and have lost 26 pounds and a bunch of body fat during the last 10 months. I have been on this journey for several reasons, but mostly so I could have more energy to keep up with our three young sons and the demands of our adventurous lifestyle, and to be healthier and therefore, happier.

But I’ve discovered another benefit of my weight loss. Jeans. As in, now I can comfortably wear them. I don’t know if you’ve noticed but there are some really hip jeans out these days. I didn’t used to get excited about jeans. Well, recently, a colleague and friend of mine, Bill Garrels, group publisher of American Cowboy and National Parks Interactive, hooked me up with some Cowgirl Tuff Jeans.

This is not my butt, unfortunately. But these are pretty neato Tuff Girl jeans, no?
This is not my butt, unfortunately. But these are pretty neato Tuff Girl jeans, no?

To be honest, never in a million years would I have thought I could wear these, or that I’d even like them. But now, that’s all changed. I have a pair of 28×31 Tuff Girl jeans in my possession, and frankly, I can’t wait to wear them, blingy pockets and all. At the same time we’re booking our spring break trip to the Big Island of Hawaii, where I hope to do a 1,200-foot parasail.
Parasailing 1,200 feet over the ocean near Big Island, Hawaii. Flickr photo by rjones0856.
Parasailing 1,200 feet over the ocean near Big Island, Hawaii. Flickr photo by rjones0856.

Problem is, there’s a weight requirement: single riders must weigh at least 130 pounds. Right now I’m at 132, but I’ve increased my workout volume in preparation for an upcoming 25k skate ski race in West Yellowstone so could be approaching that weight. The parasail company is adamant that, unless I can talk one or both of our older sons into joining me on the adventure, I will only get to fly if I weigh 130 pounds. And yet to be able to wear my Tuff Girl Jeans comfortably, given my body and frame, I probably need to weigh not much more than 130 pounds. I feel like a wrestler.

Hence my dilemma. But I’m not complaining. I never thought I’d not be heavy enough for something, or that I’d consider wearing designer jeans. Thankfully, my very smart coach and trainer, Steve Bechtel, at Elemental Gym says no problem. Just schedule the parasail at the end of the (leisure) vacation. Smart coach, that guy is.

Obviously, though, the best yet would be for our 7-year-old and 9-year-old to go with me as a triple tandemand for me to be able to wear my Tuff Girl jeans. (No, not during the parasail, silly.) Wish me luck on making this happen. : >

(I should state that my husband, Jerry, would normally be on the parasail adventure, but given his spine operation rehab, he’ll be building sandcastles with our 2-year-old while me, and hopefully our two older sons, will be 1,200 feet above them.)

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, Sophie Mosemann and Lee Brown.

10-Month Fitness Update – or, Debunking a Myth: Girls Can Get Stronger AND Smaller

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This is POST 19 of my “fitness journey.” For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17 and Post 18.]

Sledding with our youngest son, 2-year-old Finis.
Sledding with our youngest son, 2-year-old Finis.

I’m an athlete-client of trainer Steve Bechtel, of Elemental Gym, in Lander, WY, and yesterday was my regular 6-week testing, which includes weigh-in, body fat testing and body composition measurements.

I’m always a little nervous on test day. I don’t want to have gained any weight, or fat. And yet, I’m at a point where I can’t expect – or aim – to lose much more weight or fat, given my frame and size, and the fact I don’t want to be skinny. As I’ve shared in these posts before, my biggest goal is to be in tip-top health for my family, to have increased energy, to feel better about myself, and to be able to consider any endurance-type adventures that interest me.

My latest results. All good news.
My latest results. All good news.

Elemental Gym is a great gym. Its slogan is “We get results.” About that, yes, I can say that is true. At least in my experience. Most of you who have been following my fitness journey know that the last 10 months have been very hard and have required that I make all sorts of life changes, but that during the same time I’ve lost 26 pounds and gotten a lot stronger.

So, back to Elemental Gym’s slogan. Let’s be clear about it. Elemental Gym doesn’t give its athletes results. The gym’s trainers, including owners Steve and Ellen Bechtel, Jagoe Reid and Sophie Mosemann, make us earn them.

Doing some kettlebell swings during a strength/cardio work capacity session. It's not as fun as it looks. (Mei Ratz photo/MeiRatz.com).
Doing some kettlebell swings during a strength/cardio work capacity session. It's not as fun as it looks. (Mei Ratz photo/MeiRatz.com).

For example, the other day, in a period of approximately 19 minutes, I lifted 7,500 pounds. It should be pointed out that this was not done by lifting 40 pounds many times over with tons of reps on various exercises. This was doing 105-pound front squats, then moving directly to “T push-ups,” where I had a 20-pound dumbbell in each hand against the ground and was in push-up position. I did a deep push-up, then lifted the dumbbell with right hand all the way up, continuing with it to straight arm toward the ceiling while rolling to my left side in a plank, then another deep push-up, then repeat with left arm/side. Next, move directly to 25-pound-plate Russian twists. I did all of these exercises in sequence with minimal, if any, rest in between, with this pattern and number of reps: 2-4-6-8-10-8-6-4-2 (50 reps total).

It’s hard to explain. You really had to be there. But let’s just say it was no party. My heart was pumping out of my chest and I was huffing and puffing, hard, and at one point thought I might even hurl (ie. lose my lunch).

When Steve crunched the numbers to illustrate the level of volume I lifted in 19 minutes, it came to 7,500 pounds. If you include my body weight, which would be fair to do since I’m also responsible for lifting part, if not most, of my body to perform the aforementioned exercises, the total comes to 11,250 pounds. Whew! And the number can get even more impressive if medium, or light weights, and a higher number of reps, are what my coach is serving for a workout. If you are lifting weights, you too can figure out the total volume of weight you’re lifting. It’s likely you’ll be impressed by the data!

Not all of my workouts are this monstrous. But often they are.

Currently I’m training for a 25k skate ski race in West Yellowstone on March 6, and for a handful of 26-mile day hikes I will enjoy this summer in our Wind River Range.

But I’m also pretty sure I could be a good help if someone needs to lift their car off of the ground or move it without going to the trouble of starting it up and driving it.

By the way, in the last video blog about my progress and goals for the new year, Steve indicated that he likes Home Depot’s slogan, “You Can Do It. We Can Help.” Steve says the philosophy at his gym is the same. And I couldn’t agree more. I have needed, and continue to need the guidance and support and expertise of my coach/personal trainer. My coach is a big help. But the hard work – it’s all mine. I have to do it.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.

Thanks to Mei Ratz for use of the kettlebell photo.

2010 Fitness Goals Video Blog

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This is POST 18 of my “fitness journey” blogging. For backstory, see Post 1,
Post 2, Post 3, Post 4, Post 5, Post 6, Post 7,Post 8, Post 9, Post 10, Post 11, Post 12Post 13,Post 14, Post 15, Post 16, and Post 17.]

Here is a video of my conversation with personal trainer Steve Bechtel, of Elemental Gym, about my recent progress and my goals for 2010.

Elemental Gym has a fantastic gym, some terrific programs and classes that will help you achieve better fitness. And, I might add, some great personal trainers: Steve Bechtel, Ellen Bechtel, Jagoe Reid, and Sophie Mosemann.