Putting Taji 100 to bed, planning for Marine Corps 17.75K

February was intense for sure. I was doing the Taji 100 again (run/walk 100 miles in the month of February), and most of my team wasn't logging their miles, so I no idea where we stood from day to day, so even though I pushed and got my miles in a full week early, I kept going to get the extra miles to get the team over, and didn't take any rest days. I overdid it, several times doing two- and three-a-days, but I was determined if we didn't make it, it wasn't going to be because I didn't give it everything I had! I ended up with 150.18 mi for the month, a crazy amount for me.

Of course we DID make it as several members had been running but didn't log their miles until the last day, so we were well over the finish line, making the extra miles I did be for naught. I wasn't a happy camper as I really did put myself at risk for injury for the team, and I should have known better. Definitely will be attacking things a bit differently next year.

Coming off that, I'm taking it a little easier this month. I do have a 11.03mi (Marine Corps 17.75K) virtual race to do between tomorrow and the 20th, but not looking to set any records there, just want to finish without injury. I'm not sure yet what day I'll do it, but will definitely be allowing some rest and easy run/walk days leading up to it. I only walked a couple miles Mon and Tues, ran about 6.4 on Wed, and did a 2+ mi power walk yesterday, so I'm already on track with that loose plan. I still can't decide where to do the 11-miler; last year I just ran around my own and a surrounding neighborhood, but there's a place on base where I can do it as an out-and-back and not have to worry about so many turns.

The downside to that is that I'll be alone, and even though it's along the main road, a good stretch of it is fenced off and not accessible except by foot at either end of the trail, so if I had an issue and had to call in help, it wouldn't be as easy to get to me (not really hard, just take a few minutes longer). Being an old lady, I have to take lots of things into consideration that spring chickens might not even think about. That trail also has a few hills. Not a game-changer, but a flat course would be nice,.

Since I have a couple of weeks to get this run done, I was thinking about walking that trail the entire distance first. About a week ago I started at one end and ran just over 3 mi and turned around to get at least 10K in, then the next day I power-walked starting at the other end, logging just over 5K ... not enough to meet up to the place that I turned around the day before. I'd like to experience the whole thing so there won't be any surprises the day I run it. It will also help me figure out fuel/water requirements, since that will be a longer distance for me than normal. Will have to check upcoming weather to see what day might be best to do that.

So that's an update of at least the last month or so, and my short-term plans/goals. I'm going to try to update this blog more regularly to journal my activities.

What's up with you?

~ Marie Anne

Weight loss ---> -38 lbs

How I prepared my body to complete my accidental marathon, Part I - Fat Adaptation

If you haven't read my earlier post about how I completed a marathon I didn't know I was going to run, please do that first so that you have the background on how it came about, and understand why what I'm going to share today is so impactful.

So I completed a marathon the other day (I won't say I 'ran' a marathon, because much of it was at a walk, but I did complete the distance).  At 63 yrs old and still overweight (for now), with various injuries under my belt and at risk for more, completing even a half-marathon was only a dream.  

In recent years I'd been running off and on, sometimes doing between 3-6 mi almost daily at a slow run, but never really improving in speed, and it didn't help with weight loss.  They say you can't outrun a bad diet, and I'm here to tell you that is the absolute truth.  You could run a marathon every week, but if you suck in the nutrition department, you won't realize much benefit from it.

I don't know where it first started, but in following some running and general fitness blogs and podcasts, I landed on the term fat adapted, which in general means re-training your body to burn fat while exercising, and not to rely on carbs for energy. You've likely heard about carb-loading before a race (the traditional spaghetti supper the night before), and most people carry gels and/or carb-laden snacks for fuel during a race.  Until a few weeks ago, I was one of those people.  But the problem with relying on carbs for fuel is that your body will burn those up quickly and need refueling often if you're going any distance at all.  If you keep replenishing carbs as you burn them, guess what?  You never get into fat-burning mode, and if weight loss is your goal, you're probably not going to see much for positive results.  So you probably tell yourself you need to work longer and harder, and since you're still adding the wrong type of fuel, the cycle continues.  Sure, you're burning more calories, but only those you just added when you scarfed down that energy bar.

I've been pre-diabetic/insulin resistant for years, and a sugar/carb addict (yes, it IS a thing).  I've never been able to go a couple of hours without eating something, and the thought of working out before breakfast, or without at least some sort of bar or snack seemed unattainable to me.  Running on an empty stomach?  I'd never make it around the block!

But you know what?  Our bodies are amazing works of creation!  We're adaptable, and with minimal effort, they can be trained to do all sorts of things we didn't think we could do.  And honestly, I don't think we were originally designed to have to eat something every few hours, or require sugar for energy to carry us through a race.  Did our ancestors carry energy gels or Honey Stingers in the pockets of their leggings to get through a day's work plowing the fields, or stalking prey for hours to bring home dinner?

Hardly.  They ate real food, and I seriously doubt it was every few hours or full of carbs.  I could go on about this for pages, but I'll limit this post to just share what I've been doing, and point you to some good information from the experts out there. (I am not a medical professional in any capacity, nor do I have formal training in nutrition or fitness.  I just follow some professional, very knowledgeable people, and am living proof of the benefits of what they preach).

My usual routine of late is to have cup of black tea when I get up, then do a one or two mile walk (if barefoot), occasionally 2-3 miles at either a fast walk or walk/slow run (if wearing shoes). I'm an early riser, so all that takes place well before sunup at this time of year (and yes, I'm wearing appropriate safety gear).  When I get back home, I'll wait an hour and often two before fixing breakfast, which usually consists of a smoothie and a hard boiled egg.  (See what I put in my smoothie here).  My body has adapted to this just fine, and I haven't yet felt the urge to eat something before heading out the door.  Even if you don't work out every morning, you can still enjoy some of the benefits of fat adaptation by delaying your first meal and encouraging your body to be fueled by your fat reserves.

How this helped me get through my unplanned marathon 

I'd been following this morning routine for just a couple of months, and because I had been going such short distances (intentionally ... again, a topic for another post), I wasn't sure what I might need to carry me through whatever distance I ended up doing Saturday morning.  I had eaten a light dinner earlier than usual the night before (chicken vegetable soup with a homemade bone broth base, no rice or noodles, and a small bowl of salad greens), so when it was decided that a couple of us were going to be up very early to help a friend with his virtual marathon, I figured I'd better pad that a little, so I drank a small smoothie before bed.  I had peeled two hard boiled eggs to have ready for Saturday morning pre-run, but only ate one of them about 4:30am.  I loaded my camelbak with a small amount of water, and tucked a snack-sized baggie of mixed nuts, and a couple individual packets of trail mix (with the little M&M-like candies) between the bladder and case and called it good.  Oh, and I found a Honey Stinger Waffle in there from a previous run months ago! 

We set off Saturday morning around 6am or so,  and I didn't take in anything until I think around the 17-18 mi mark, which was hours later because we were going so slow.  I ate a handful of nuts then only because my legs started to cramp and I wasn't sure of the cause, because I'd never pushed my body that far and experienced that before.  The weather was perfect and I never did break a sweat since we were going so slow, so I don't know if I was lacking sodium, but whatever the reason, the nuts apparently helped, because that cramping sensation went away shortly afterwards. I never felt tired or that I couldn't finish because I'd run out of gas at any point during the 26.2 mi.  I was on my feet for probably 12 hrs before all was said and done, and still wasn't hungry!

Read that paragraph again.  An overweight, senior, pre-diabetic woman who has been prone to carb binges (and I mean REAL binges) for decades, completed 26.2 mi and a total of 12 hours on her feet on just a hard boiled egg pre-run, and a handful of mixed nuts halfway through, and never felt hungry or felt any loss of energy.  Meanwhile, my partners in crime had snacks at several intervals ... energy bars, granola bars, gummy bears, energy gels, etc.  I'm not bashing or shaming them; they gave their bodies what they needed, and it worked for them.

By working on the fat-adaptive approach recently, I had been training my body for this event without even knowing it. If my experience that day isn't testimony of what eating right and teaching your body to use proper fuel can do for you, I don't know what else would.

Now for acknowledgements - my biggest influence while following the fat-adaptive regimen has been Dr. Mark Cucuzzella - Physician, Professor of Medicine at WV University School of Medicine, Air Force reserve Lieutenant Colonel, owner of Two Rivers Treads, author of Run for Your Life, Executive Director of the Natural Running Center, race director, and competitive runner for over 35 years with 24 marathons completed in under 2:40.  (None of these are affiliate links; I'm not compensated in any way for sharing them).

In addition to the above, you can find a vast amount of nutrition, running, and general health information by searching Dr. Mark's name to find articles, blog posts, and podcasts where he has been a guest contributor.  Warning ... there are a lot of them, but all worth a read/listen. 

That's Part I of what got me through my first marathon experience.  Stay tuned for further installments on how good nutrition, and footwear (or lack thereof) made it all possible.

~ Marie Anne

Breaking out and trying new things

Thursday morning at MA's house started off with black tea, a 1.6 mi barefoot walk, then my usual smoothie (I forgot my hard boiled egg ... oops!).

I mentioned in an earlier post that I bought a mini air fryer and that I was loving it so far.  This morning I picked up a couple of chicken breasts (with rib meat and skin on) and threw one in the fryer to fix for lunch.  I just added a little seasoning (no breading or oil) and let 'er rip.  It came out amazing!  I ate several bites of it as soon as it cooled enough, and just threw the other one in the fryer and will use it and the rest of the first one for homemade chicken soup (after I eat that yummy, crunchy skin) .  I'm fixing a small salad to round out lunch.

I don't put noodles or potatoes in my soup (those carbs, ya know?), but onion, broccoli, cauliflower, and maybe a small amount of carrots usually make it into the pot, along with the chicken, my own bone broth, and some Better Than Bouillon. As I was cruising the produce aisle this morning trying to think of something different I could add, the bok choy spoke to me.  Mind you, I've never cooked or even tasted bok choy in all of my 63 years (not knowingly, anyway), but I thought it looked pretty, so into the cart it went.  As soon as I'm done typing this post, some of it will be chopped up and added to the soup, which is already simmering for tonight's dinner.  I've got some pretty red, orange, and green peppers to brighten it up too.  I'm making a good sized pot, so it will carry me through several more meals.

I need to get out and rake leaves, but it's windy today, so I might wait until more of them have fallen and just do it once.  Maybe I'll get to them tomorrow since it's an off day as I'm meeting a couple of Team RWB comrades Saturday morning for a walk/ruck/run/whatever, and I don't know how far we'll end up going.  I'm learning that taking a break and not working out every day is better for me, and probably you too, and I'll expound on that another time.

So what will I fill up the rest of my Thursday with?  An exciting load of laundry, and likely TV and crochet.  

I hope your day is blessed!

~ Marie Anne

Hump day ramblings, and tip of the day

Happy Hump Day! The day of the week hasn't really mattered for me for a good while since I'm retired, and I'm sure some of you who are out of work or working from home due to the COVID thing can relate, but I needed an opening, so there you have it.

Today's fun started off with a 3.2 mi slow run after my morning cup of black tea but before breakfast, keeping an eye on my heart rate (more on that in another post).  I wasn't shooting for any speed records, but although I had been walking/running anywhere from 3-6 mi almost daily, I've changed things up lately (more on that later too) and haven't run even 3 mi in a while so wanted to take it easy today.

After settling in for a few minutes, I blended a smoothie for breakfast, out of:

• Couple of ounces of almond and coconut milk (no added sugar)
• Few shakes of ground ginger and cinnamon
• About 3/4 scoop of vanilla protein powder
• Small handful of mixed salad greens
• Chunk of zucchini, avocado, and cauliflower
• A few frozen blueberries and strawberries

I got my fruits and veggies, (good) fat (from the avocado), and some of the protein there, and had a hard boiled egg for more protein, and to have just a little something to chew.  That's pretty much my standard breakfast on most days, although I do change it up once in a while.

Once the intense fog burned off, it turned out to be a beautifully sunny day, so I hitched up the dogs and got another half mile walk in, this time barefoot (that's one of those things I figured some of you might freak out about, but I promise, it's a good thing, and I'll relate more about that later too).

Lunch was a plain hamburger from grass-fed ground beef, cooked in my new mini air fryer along with some frozen mixed veggies, with a pat of butter (from grass-fed dairy cows).   There's not enough fat in that small amount of butter, so a small handful of mixed nuts rounded that out.  I'm not sure yet what dinner will be, but will likely include some of the remaining beef.

If I expounded on all of the 'why I'm doing this' things in this post, it would be pages and pages long, so I'm being considerate and making a list of topics for future posts.  I've added a half dozen things just while typing this one, so now to make sure I follow through.  I guess if you want to know the background on some of the oddball things I'm undertaking, you'll have to keep reading this blog.  😀

Now I'm enjoying a mug of green tea, and contemplating what to do with the rest of my day, which will probably include TV and a crochet hook at some point, and maybe just a little light weights to work on arms.

Tip of the Day:  

I eat a lot of mixed salad greens, and usually buy the large plastic containers of whatever is in season.  I find that, even though I pick through them to find the one with the latest date, some of the greens still get soggy and icky even after the first day.  Every time I use some, I shake the container to try to aerate it a little better, but had an a-ha moment the other day and decided to store it upside down.  Each time I use it now, I shake it a bit and alternate between putting it upside down and right side up.  So far, so good!

What good things are you doing for a better you today?

~ Marie Anne

Pandemic + Challenges + Stubborn Marine = Mission Accomplished

So, the other day I did a thing.

With all the race cancellations from the COVID-19 pandemic, lots of organizations are turning to virtual races, and the Marine Corps 17.75k originally scheduled for 28 March 2020 was one of them.  Those who had already registered for the race have the option to defer their registration until next year's race, transfer it to another upcoming race in the area, or run it virtually.  In addition to the in-person-race-turned-virtual, the race coordinators opened up another strictly virtual run that's open to  anyone.

So what's a 62-year-old retired Marine who

- is overweight
- is pre-diabetic
- has high cholesterol
- has bad knees
- is still suffering from injuries to two parts of her right foot
- did a face-plant four months ago and still experiences minor issues from the concussion
- had a post-run heart rate situation a month ago that resulted in a possible cardiac incident

do?  She signs up to run that virtual 17.75k, of course!  Had to represent Team RWB.  😀

Oh, have I mentioned I've never run that far before, or even walked 11 miles at one time?

The significance of the 17.75k distance is to honor the Marine Corps' birth in a Philadelphia tavern on 10 November 1775.  Birthdays are a big thing to Marines, and always celebrated in a big way.  How could a retired MSgt not jump at the chance to earn a finisher's medal and t-shirt?

So, that's the 'thing' I did.

Honestly, the morning I set out to do it, I hadn't convinced myself that that would be 'the' day to attempt the mission.  I figured I'd go out and see how I felt, walking that first 3/4 mi or so to get off the potential toe-snagging sidewalk and across a main thoroughfare into the quiet subdivision with smooth asphalt roads.  Once there, I eased into a jog and settled into a slow pace that felt comfortable, and just went with it.  I started out later in the morning than I usually do, and since I was probably going to be out there for a couple of hours and the temp was expected to rise, I made sure to wear my CamelBak for hydration, and tucked a snack into the case as well.

Since I was attempting something that would no doubt be taxing for me, I opted not to go to a halfway point and turn around, but instead just trotted up and down the same several block area so that I would never be more than a mile or so from home (and within a half mile from the library so I could take a potty break if needed.  I should have, but didn't).  My heart rate was pretty steady in the 140s, so I was comfortable shooting for the 11.03 mile that I needed.

I started to feel a bit rough around mile 9.  The temp was indeed rising, and by mile 10, my heart rate had pushed into a dangerous zone for me, so I had to dial it back.  I didn't change my gait, but even though I could have crawled faster than I was trotting at that point, it was a mind thing.  After making it that far, I wasn't going to NOT finish.

And finish I did.  It wasn't fast, but I got 'er done.

I'm not advocating that anyone take risks with their health, and had I really felt I was in danger, I would have stopped and made a phone call. I constantly check my heart rate when I'm working out, and I made sure that I was never more than a few blocks away from a couple of friends who could come to my rescue.  I always have a whistle attached to me somewhere, and was running in a large housing area where someone would surely see or hear me if I called out or blew an SOS.

My heart rate was a little weird when I finished, but not nearly as bad as it had been the previous time I had concerns. 💓 It did drop down to a moderate level in a reasonable time frame, but each time I got up and walked even a few paces, it would start to spike again (not to a dangerous level, but definitely higher than it should have been). I have no doubt that it wouldn't have been a problem if I'd slowed down earlier and even walked for a bit so as not to exceed my sweet spot. Exceeding max HR for any length of time isn't smart at any age since it can cause damage to the heart, and since there's no glory in that, lesson learned.

Completing a half-marathon is still on my bucket list, 13.1 miles.  Based on recent experiences, I doubt I'd be able to run the whole thing no matter how slow, but since I proved I could do 11.03 miles, I'm pretty sure I could go the slightly longer distance by sticking to intervals, or even walking the whole way.  I don't know if I'll sign up for an official race, but I do plan to go the distance, maybe with a friend or two along for company after quarantine and social distancing are no longer the plan of the day.  😷

Never quit.

~ Marie Anne

Runs cancelled during COVID-19 pandemic, virtuals popping up everywhere

With the threat of the Corona virus still looming over us and quarantines and social distancing becoming our new normal, getting in a workout is a bit of a challenge for many.  Going to the gym isn't an option, but hitting the streets for a walk or run is still possible for most people.

With races all over the world being cancelled, many race directors are either rescheduling, offering a deferred entry for next year's race, or giving the entrant the option to run it virtually.  There are even separate virtual runs popping up everywhere with crazy-cool medals for entrants.  There are plenty of sites that offer virtual race swag, and a favorite is Run Motivators, where you can get in on some action with the Potty Paper Race 5K.  Yes, the medal looks like a roll of toilet paper running down the road.  There's even an option to order up to 4 charms to hang on the larger medal, so that's five chances for you to challenge yourself and wear that virtual potty paper around your neck  proudly (I'm still running most every morning, so of course I ordered all the charms too).

Gone for a Run also has some pretty awesome medals up for grabs, and check out Peak Virtual Races if you'd like to take it a step further and support a charity with your efforts.  There are plenty of other virtual races that are as near as your keyboard, so do a quick search and see what piques your interest.

Don't have the money to sign up for the virtual medals with the fancy swag?  Come up with your own! If you usually run with friends or a running club, pick a theme for your own virtual race.  Cut up some cardboard or card stock and get creative with markers and stickers to make a medal, and don't forget race bibs!  Take it a step further and encourage dressing up to fit your theme, and have a contest for the best costume, most creative medal, etc., instead of  just awards for fastest pace.  Everyone can win!

Being stuck in quarantine doesn't necessarily mean stuck inside, so just be careful to follow social distancing and other protocols during the pandemic, and get out there and move.  I am.

~ Marie Anne

Treadmill/TV Obsession, and Opening a Cold Case Marathon

Had a great time with a fellow Eagle from my local Team RWB chapter at 7am this morning, where we chattered like magpies as we pumped out a 6.34 mile hike on the Cedar Point Tideland Trail, part of Croatan National Forest (we usually do that once a month).  As if that wasn't enough, I popped onto the treadmill shortly after 4pm and logged another 3 miles.  Is it a bad thing that I might be slightly obsessed with the treadmill/TV relationship in my garage?

Today's treadmill boredom-breaker was Season 1, Episode 3 of Cold Case on the Roku Channel.  I

used to enjoy watching it, but haven't seen it on regular TV in several years (it ran on CBS for seven seasons, from 2003-2010, but I watched it later on ION, I think it was).  I happened upon it by chance on Roku the other day, so quickly added it to my playlist and watched the first two shows.  Even with commercial breaks (which are much less frequent that regular TV), each episode lasts about 45 minutes, but I can stretch it long enough to get a 3-mile walk in.

I find it fascinating how they can reopen a homicide case and follow a trail that went cold from decades ago, and Kathryn Morris is phenomenal as the lead character, Detective Lilly Rush.  There is a good chemistry between her and the rest of the cast, too (Danny Pino, who later played on Law & Order, SVU, will show up shortly).

One of the reasons I like this show is that they're often solving homicides from the 60s and 70s, and it's fun seeing the clothes and cars and such from back in my day, and of course hearing some hit songs from that era being played as background music is a nice bonus.

Is there a show that you used to like to watch that isn't on anymore?  If you have a Roku device or one of the new Roku TVs, make sure to check that channel as there are a lot of good shows right there without having to pay to subscribe to Hulu or one of the other services.

~ Marie Anne

Taji 100, Local Support, New Boredom Breaker While Walking

I've signed up for several virtual challenges lately, and the one near and dear to me is the Taji 100.  Army Captain Carole DiPardo started it in 2010, challenging troops in Iraq to run 100 miles during the month of February.  That challenge continues today, and it's open to everyone.

I can't run right now, but did sign up to get my 100 miles this month by walking, or crawling if I have to (given my penchant for injuries anymore, that's not outside of the realm of possibility!).  As of the end of the day today, February 5, I have logged over 27 miles, so I'm on track to get my 100 miles and then some (barring injury).  I'm only counting dedicated walking miles, nor all of my steps, as with other challenges.

Yesterday I walked a full 10K (6.2 miles), and today I started out with 4 miles.  There was a slight mist in the air, but not enough to get me wet, which was a good thing because I hadn't grabbed any rain gear before venturing out.  About 2 miles or so in, a car passing me in the same direction slowed down, and a woman rolled down her window and hollered at me to 'keep it up!'.  It was misting just enough for windshield wipers on a low delay setting, so she was likely encouraging me for being out there in less than perfect weather.  The big smile on her face and thumb's up made my day, and who knows, maybe it'll encourage her to get out and do something good for herself too.

I often listen to music or sermons while out and about, but I've decided not to take my headphones with me all the time, and just pay attention to what's out there.  I have very good hearing, and I realized the other day that the light tinkling sound I sometimes hear when out walking is the same sound as my Ring doorbell security device.  My new boredom breaker is to keep an eye out for Ring doorbells and when I spot one, turn towards it with a smile and a wave.  Maybe I'll make someone else's day.

Not long after I got home, my new TV was delivered.  I had taken advantage of the pre-Super Bowl sales and bought a new one so that my old one could go in the garage where my treadmill is.  After I had everything set up, I decided to hit the 'mill and walk for a bit, and ended up with an additional 3.35 miles while watching a short movie.  Oh, that's another thing ... I'm looking for motivational movies or instructional videos that have to do with walking/running/fitness in general, and will be reviewing those here also.  I'll make another short post later about the movie I watched today.  If you have any favorites, please let me know in the comments.

More to follow soon, so make sure to like my Facebook page so you'll see updates (Staying Fit in My 60s), and subscribe to this blog so that you don't miss anything.

 ~ Marie Anne

Challenge tallies to date:

Taji 100:  27.81 miles
RTY2020 dedicated activity:  210.68 miles
RTY2020 total steps:  251.53 miles
Amerithon:  251.53 miles

Today's Fitbit stats:

22,401 steps
10.42 miles

Review of Leslie Sansone 5 Really Big Miles DVD

I'm fortunate that my local library has several Leslie Sansone workout videos, either at my local branch or elsewhere in Ohio where I can take advantage of an inter-library loan.  The second video that I borrowed in her Walk at Home series was Walk Slim: 5 Really Big Miles.

This DVD proved to be a little more challenging for me than the first one I reviewed the other day.  None of the movements are difficult, but after the five minute warmup period, it picks up the pace with the first mile, and each of the four subsequent miles.  Leslie adds a toning band into the routine to work the arms in mile two (included with the original video), but I just did the arm movements without the band and it was fine; my arms did get a workout.

Those of you who are in good shape already will probably really enjoy this workout session.  I am old and overweight, and trying to move my feet fast enough to keep up with this routine puts me at risk for tripping over myself, so I didn't even try after the first few minutes.  The first mile after the warmup is said to be a 4 mph pace (15 minute mile) and while I can manage that and more in a forward motion on the road or treadmill, adding footwork into the mix was too much for me as she got into faster routines.  Mile 3 steps it up to a 12 minute mile pace (5 mph) and I did keep moving through all of it, but it was not as much fun since I couldn't follow the beat, and I obviously didn't get the workout that this session intended.

Leslie includes a nice cool down period after the five miles, with a couple of minutes of stretching to end the workout session.

One thing I've noticed in all of her videos is that Ms Sansone uses real people as her 'walkers'.  Men and women, young and old, slender and the more voluptuous perform the routines with her, showing that it doesn't matter where you are on your walk towards fitness, you can do it, even if you have to slow down or go with a modified movement.

Is it a fun video?  Yes!  Just too much for me at this stage of my life after having been lax for so long.  I won't be buying this one, but if you want a brisk workout that increases in speed and intensity, this could be just the thing for you.

You can find Leslie Sansone's 5 Really Big Miles on both amazon.com and eBay.

~ Marie Anne

Review of Leslie Sansone Video: Mix & Match Walk Blasters

© Marie Anne St. Jean

As mentioned in a previous post, I've decided to add some video workouts to my routine instead of just running.  Since Leslie Sansone is the queen of walking videos and she has loads of them to choose from, I figured that would be a good place to start.  I picked up two of her DVDS last week, one being Just Walk: Mix & Match Walk Blasters, which I'll share my opinion of here.

Mix & Match Walk Blasters was released in 2014 and is a series of 10 different mini walks, starting off with a very slow and simple routine, with a slight increase in pace or type of movement in the subsequent sessions.  Since I'm just starting out and old, overweight, and not nearly as coordinated as I was in decades past, I was concerned that I would be able to keep up, but my fears were unfounded.  Breaking this down into 10 sessions allows you to fit in a short workout during most any part of your day.

The first 10 minute session - Light Walk - was the perfect routine to be used as a warmup before any workout, and was just basic walking movements that anyone should be able to follow without getting winded.  Brisk & Steady followed that, and while the pace was increased slightly, I didn't have any trouble keeping up.  All of the 10 sessions were comprised of the same basic steps, with slight variations in speed and/or intensity, with some adding arm movements or a little trunk-twisting to work more than just your legs in an aerobic activity.  There is no equipment necessary to do this workout from beginning to end, just a decent pair of shoes, comfortable clothes, and a small area in front of your TV.

The Mix & Match Mini Walks are broken down into these 10 minute sessions:

Light Walk

Brisk & Steady

Interval Walk

Short & Sweaty

Walk, Kick & Jab

Dance Walk

Tummy Trimmer

Lower Body Blast

Upper Body Blast

Flexibility Walk

Don't let the names of the sessions intimidate you!  Leslie's choreography is easy to follow since she uses the same basic steps throughout, yet she changes from one step movement to another often enough to not be boring.  She might start off with a single side step, then move to the double, further transitioning to a grape vine.  If you find that you can't do a particular step, it's easy to step in place or perform another movement until you get in sync with her again. Getting back on track is easy since you already know the steps, and I never found myself getting frustrated or feeling lost, even though this was the first exercise video I'd tried in decades.

I was pleasantly surprised that I was able to get through this whole video with little trouble, changing to a walk only a few times when certain areas of my body were slightly overtaxed and needed to be stretched in a different direction for a bit.  It wasn't that the exercises were hard, but I'm overweight and have certain muscles that haven't been used in a long time.  Each time I did some of those movements, it became easier, and I'm confident that the next time I do this video, I'll match her step for step.

I found Ms Sansone's voice to be pleasant, and both her verbal and physical instructions easy to follow.  She's not pushy, but more like a friend coaxing you along, but not obnoxious at all - no military drill instructors here!

All in all, I liked this Mix & Match DVD enough that it's going on my short list to purchase as soon as I return this one to my library.

~ Marie Anne

NOTE:  While this video should be able to be completed by even those who are out of shape, always consult with your health care professional before starting any exercise program.

You can find Just Walk: Mix & Match Walk Blasters on both eBay and amazon.com.

Diet and Fitness Craze ... or Just Plain Crazy?

Anyone who has known me for any length of time knows that I am an all-or-nothing kinda gal.  I will latch on to a new idea or behavior and go full steam ahead with it, until I ultimately lose interest entirely, or burn out.  Be it diet, fitness, writing, crocheting, quilting, a business venture such as my eBay business ... I tend to be very focused on that one thing to the exclusion of just about everything else in my life, and we all how how well that works out.  It doesn't.

I've tried various low-carb and other sensible eating programs (including Whole30) over the years.  They worked, and I lost a lot of weight, with almost no effort.  But I'm a diagnosed carb addict (yes, it's a real thing), and once you let any amount of carbs back in, whamo - the weight comes back, along with the cravings, because the addiction is always there.

I started running again a couple of years ago, (really just a walking pace for most of you, but a running gait), and once I got going, I was up to running a minimum of 3-6 miles a day, almost every day.  I even had aspirations to work up to a half marathon, as slow as I might be.  Nothing wrong with that, right?  Well there is if you're competing with yourself and become obsessed with time, distance, splits, etc.  I would neglect taking the dogs out for any exercise, or when I did, I would rush to adjust the apps when I got home to reflect how fast/far we actually went, because all their sniffing and taking care of business would cause my Garmin watch to stop and start, resulting in inaccurate data.  Again with the obsession.  Who cares about all that?  No one sees it but me!

It wasn't a lot of fun. And I'm now 60 years old, have osteoporosis with high risk of fracture, crazy high cholesterol, and overweight.  Not a good combination to be doing any distance running, especially since I usually go alone in remote areas.  I'm also pre-diabetic, but my blood pressure is good, and my heart is healthy, but I don't think I have to run miles a day to keep it that way.

I had to stop running early this year because of severe sleep deprivation, and it's taken until last month to decide it was time to get back into it.  I had gained all my weight back, and was eating way too much, and all the wrong things, even binging on occasion.  I started to run again a couple of weeks ago - not very far, but wanted to work back up to getting those 10k distances in.  I also decided to try some Leslie Sansone walking/workout DVDs that I borrowed from the library, just to break things up a little.  Well in typical MA fashion, I went out for a short run the next morning, then proceeded to do several 20-30 minute workouts from the DVDs throughout the rest of the day, then repeated the behavior the next day.   Do you see where this was going?  I was obsessing again!

My Three Amigos - Molly, Jethro, Phoebe
© Marie Anne St. Jean

I had a good talk with myself and said no more.  To prove I could do it, I took each of the three dogs out for a walk twice the last few days, allowing them to set the pace and do what dogs do, and just be dogs.  And I liked it.   It didn’t seem like a chore, or that they were holding me back from something I wanted to do.  I love these critters to pieces, but I hadn’t been being fair to them while I was focusing on what MA wanted to do.

So, my new goal is to not really have a goal.  I’ll be practicing moderation, or at least trying to.  I’ve done well the last week or so on a nutritional level, little to no junk food and NO binging,  but not counting carbs either. I plan on running a mile or two several times a week, if I feel like it.  I’ll also still be doing the other workout videos because I did enjoy them, and I’ll be finding others and reviewing them here on this blog also. But no more marathons with several sessions a day, especially on a day I've already run.

Will I pledge to never allow a cookie or potato chip to pass my lips again?  Nope.  And if I’m feeling froggy, I might hit the road for a 5K or 10K on occasion, but those distances will be the exception rather than the rule.  And of course if a friend wants to hit the trail for a gab session, I’m all for it.  Give me two minutes to grab my shoes and I’m there!

I do need to lose weight.  I do need to make better food choices.  I do need fresh air and exercise.  But while I need all three of those things to maintain a healthy mind and body, obsessing about any of it is not healthy.

And that's the end goal, right?

~ Marie Anne

Walking and Workout Videos ... What Works for You?

In my quest to get back in shape and lose some weight (again), I've decided to try some workout videos.  I've watched a couple of them here and there in years past, but I never stuck with any of them because they were either too fast or required footwork that was too fancy for me to keep up with and I'd end up tripping over my own feet.  I'm one who focuses on running more than anything, so the thought of doing other types of workouts in a gym or similar setting never appealed to me.  Still, I know that working other areas of the body is important to overall fitness, and of course does help with running too ... strengthening core and all that.

Enter Leslie Sansone.

My first association with Leslie was back in the early 90s.  She had cassette tapes that you could play in your Walkman or similar device and walk to the beat, with a couple of different cadences available. You'd hear her talk as well as the beat of the music and walk at that pace for a mile.  I believe the other side of the tape was just the beat without her voice.  I can still hear that beat ... tap, tap, tap of the drumstick on the wood block.  It was pretty popular concept back in the day ... and yes, I'm dating myself!

A friend has a couple of her walking DVDs and swears by them, and she put the bug in my ear about looking into them again.  Since she's been around for decades, Leslie Sansone has created numerous walking/fitness programs and has a huge following.  As of this week, I guess you count me as one of them.

I poked around on eBay and amazon to see what was out there, and was surprised at the number of Leslie Sansome walking DVDs that are available.  Being the cheap person that I am, I wasn't keen on buying a bunch of videos only to find that they weren't a good fit for me.  I checked with my local library system and they have several available, either at my branch or other branches that will do an interlibrary loan, so I picked up two the other day, and have two more that are in transit.  I might or might not have gone just a wee-bit overboard and completed both DVDs in two days, and also did one that I found on YouTube ... no trouble getting my Fitbit steps in this week!

So ... I'm sold.  I think Leslie will be my go-to gal for workouts other than running, and I'm going to try these other two videos and decide which of them I like best before committing to purchasing.  I noticed there are some available  through Amazon Prime Video, so I might go that route too and just stream them rather than mess with an actual disc that I have to insert into my DVD player, deal with another remote, etc.  She also has intro versions on her YouTube channel, so I can check those out too.

I'll be reviewing the videos that I try in upcoming blog posts, but in the meantime, I'd be interested in knowing if you're a fan of any particular Leslie Sansone's walking/workout videos, and what you did/did not like about any that you've tried.  Let me know in the comments, please!

~ Marie Anne

My Favorite Bluetooth Wireless Headphones for Running

My new favorite headphones

Since I started running in recent months, I've found several tools of the trade, so to speak, that have made my life on the road easier less unpleasant.  One of them is a good set of bluetooth wireless headphones.  I've  got a couple of pairs of wired headphones and they had great sound quality and worked well enough, but I was forever getting tangled in the cords, no matter what I did.  I usually tuck my phone into my jogging bra and my reading glasses hang from the front of my top, so the wires were making my running and walking life miserable.

Could wireless earbuds be the solution?  I'm no techie by any stretch and have to admit that the idea of bluetooth wireless headphones scared me just a bit.  I had never used bluetooth anything before and was afraid it would be too technical for me.  What was all this pairing stuff about?  Would I need to call my son 600 miles away and have him walk me through it?  Not wanting to spend a lot of money on something that I might not be able to figure out, I was delighted to be offered the opportunity to get a pair of bluetooth earbuds at a discount in exchange for an honest review on amazon.  I've since tried a couple of different models and they all worked equally well, with decent sound quality, so now I have one hanging on my treadmill and keep one in my running bag where I stash gum, reading glasses, snot rag bandana, and water bottle - ready to grab on my way out the door.

My new best running friend is the HV-930 Wireless Stereo Headset,  where the device is worn around the neck, completely out of the way.  The wires go the short distance from the receiver/neck piece to the ears, so there's nothing hanging down behind your head or in front of you to flop around or get tangled in anything.  They are very lightweight and I've worn them both walking and jogging on the treadmill and on the road a number of times, and even two recent 5K races, and they've performed perfectly.  The device doesn't bounce around the neck, it just sits flat against my collarbone, and it's so light that I don't even know it's there.

© Marie Anne St. Jean

I don't use any fancy music programs, just the Amazon Music app that's free with amazon prime, and my phone is nothing spectacular either (Android, Samsung Galaxy S4), but the app performs well with these headphones and the sound quality of these earbuds is pretty darned good.  The package includes the neck piece receiver with attached earbuds, extra earbud pads/covers of varying sizes, USB cable for charging, and instruction manual.  It was simple to pair the device by turning it on, going to settings on my phone, and selecting bluetooth, which found the headset and paired immediately.  Done and done.

Oh, another nice little feature of these bluetooth headphones is the earbuds are magnetic (not the side that goes into your ear ... duh), and they pop right into the ends of the receiver for storage when not in use.

Magnetic earbuds tucked into the receiver
© Marie Anne St. Jean

I honestly can't think of a thing that I'd change about this wireless headset, and was happy to give the product an honest 5-star review on amazon, not influenced by the fact that I was able to buy them at a discount.

~ Marie Anne

Bored walking on the treadmill? Not since I got my Kindle holder!

Walking or jogging on the treadmill never really bothered me much before, as long as there was something decent to watch on TV.  Since there's not much I care to even watch on television nowadays, it's become more of a chore.  Even if there is something on that doesn't rattle my morals, I have to crank the volume up so that I can hear it over the noise of the treadmill, and I'm sure my three dogs don't appreciate that too much.

It got better when I got these awesome in-ear headphones or earbuds or whatever you want to call them, and could listen to my audio bible app or my pastor's sermons that I missed,  They're very good quality and the sound is amazingly crisp.  Still, I'd rather be watching something while I walk or jog on the 'dreadmill', rather than just listen.  I do use the earbuds extensively when I walk outside, though.

Although I swore I never wanted a Kindle, much preferring to turn the actual pages of a book, I broke down and ordered the Kindle Fire just before Christmas when they were on sale.  It turned out to be a wise purchase for me, and money well spent, as I was able to use it while traveling over the holiday, and in most cases it got a better connection than my slow, cheap laptop did.

When the weather turned much colder and now that there's snow added to the mix, much of my walking is indoors.  To keep from going batty, I needed to find a shelf or holder so I could fire up the Kindle and read while walking.  Of course I went straight to amazon, where I found this exercise mount for iPad that had decent reviews and didn't cost an arm and a leg, so decided to give it a try.

At first I didn't think it was going to work out because the prongs that hold the mount on the treadmill weren't wide enough to fit over my console panel.  If it didn't have a secure hold, I was worried that it would bounce around and make me dizzy, or worse, fall off and BOOM - there goes my new Kindle Fire.

After playing with it for a few days, I realized that it's pretty secure, and I've been using it for between 4-10 miles of walking every day for over a month now.  Even at a slow jog, it doesn't shift or move at all, even though my cheaper treadmill isn't nearly as sturdy as better, higher-priced models.  My eyes and equilibrium definitely appreciate that the words aren't bouncing around on my Kindle screen!

© Marie Anne St. Jean

I'm in the throes of a huge challenge on Leap4Life, and this tablet holder has been a lifesaver for me as a Kindle bookshelf.  I just make sure I have at least one good book to read and set my treadmill to a pace to either walk at a steady clip or a slow jogging pace, and off I go, letting my mind wander off into whatever depths the plot takes me.  With a really good read, my feet and legs don't even realize how far they're carrying me, and my mileage has increased greatly.

So if schlepping along on the treadmill is incredibly boring to you, find a way to make the experience just a little brighter.  The earbuds and treadmill bookshelf make a huge difference to me.

~ Marie Anne

P.S.  While my hat has surely seen better days, my Kindle screen isn't cracked.  It's the reflection of my ceiling.

P.P.S.  I did receive the earbuds at a reduced price in order to review them on amazon, but this blog post is just an afterthought, and not influenced in any way by the discount.  I purchased both the Kindle Fire and the iPad holder at full price and am not receiving compensation for mentioning them here.  If you happen to make a purchase after following one of my links, I might make a few pennies.

New Year's Day and I've Already Failed?

I'm putting myself on report.  I just made a resolution yesterday and have already blown it within the first hours of New Year's Day.

Ok, maybe not a failure, but at least a setback.  And to be fair, I do have a valid reason.  A couple of them, actually.  Let me explain.

I blogged yesterday that while I've increased my walking/jogging mileage greatly in the last couple of months, the weight still wasn't coming off, so I was going to make a concerted effort to cut back on the junk food (easier said than done when you're a true carb addict, but I digress).  That part of my resolution still stands.

Later in the day I learned about the Whole30 program, which is much more strict and cuts out just about everything except fresh meat, fruits, and vegetables with no added anything.  Convinced that this is what I need to do, I went on record with a second blog post about Whole30 and was going to start it this morning.

After some voracious reading about the Whole30 plan last night, I realize that starting the full plan today isn't the best idea for me.  I have several foods in my house that I thought were on the Whole30 list of acceptable foods, but I was wrong.  Money is more than tight right now and I can't afford to not eat this food that I already have, at least the stuff that's barely been opened.  I'm still going to get rid of the true junk food (no candy, cookies, etc), but will finish eating the small amount of cheese I have, and the big bag of frozen breakfast sausage patties I just bought a few days ago.  I just can't afford to replace those items right now with something that is on the Whole30 list.

I thought the sausage patties were going to be ok, but the ingredient list does show a small amount of sugar.  The Whole30 plan doesn't allow for ANY cheating whatsoever, no matter how insignificant  you think it might be, so I'm doomed before I even start.  They recommend you plan ahead before starting the program, and get rid of things that aren't acceptable, and stock up on those that are so that you're ready to go on Day 1.  I'm not ready.  Rather than say I'm going to start today and then lie about it (which won't do ME any good, which is the goal here), I'm going to put it off for a few days.

So my new resolution is to avoid the really bad stuff altogether, but finish up some of the stuff that might not be so bad, yet isn't allowed on the Whole30 plan.  I might not wait until the whole bag of sausage and every loaf of bread is gone, but I'll see where it goes.  I won't have any extra money available until later in the month to stock up on the good stuff, but will be able to pick up a few necessary items in the next few days, so I'm going to do a modified plan for now and pick a firm start date when I reevaluate what I have in my cupboard and freezer.

I really want to follow the plan exactly as it's designed for the full 30 days, and if it takes pushing back Day 1 for several days or a week, so be it.  I don't want to set myself up for failure right out of the gate, and I want to be true to the Whole30 program's design.

I did throw away the rest of the chocolates I got yesterday, though.  Go me!
(I won't tell you how many were left, however).

~ Marie Anne

How to Earn Money With Leap4Life and Fitness Trackers

I don't know about you, but if there's a way to earn money from something I'm already (or should be) doing, I'm all for that!  Leap4Life offers us that very thing - you can earn money by exercising every day and tracking your walking and jogging with a fitness tracker like Fitbit.  I've already explained how to sign up and earn with Leap4Life while working out, so this post will be more about how the points you earn actually translate to dollars, and how to get earn bonus points.

With Leap4Life, there are two different point systems -  Status Points and Fitwell Points.  You earn Status Points by just about everything you do on the site - commenting on a group or event page, entering events  etc.  Fitwell points, however, are what you need to accumulate to cash out for money, and they're harder to come by.  Don't scoff at Status Points, though, because when your status increases to higher levels, you will get bonus Fitwell points.

The quickest and easiest way to earn both Status Points and Fitwell points is by entering events.  Not all of them pay out in Fitwell Points, but you can earn quite a chunk of Status Points so make sure you check the events page every morning and sign up for the next one available. There is no penalty for entering an event and not making it, so sign up for all of them, even if some look too difficult to complete.  Most of the individual events that do pay out in Fitwell Points only give 10 points, but there are usually several of those a week, and it all adds up.  You need to earn 2,500 Fitwell points to cash out for $25.  That sounds like a lot, but don't run away just yet, as I'll show you how to earn extra Fitwell points more quickly.

The key to earning more Fitwell Points is to join teams and get in on team events that usually pay out 100 Fitwell Points, but as I said earlier, Status Points also help you earn money indirectly.  The chart below shows the bonus Fitwell Points you will get once you advance in status beyond the basic level.

Bonus Fitwell Points for Status Level

If you join and complete each daily event, it shouldn't take long to reach Bronze Level, and that means for every 100 Fitwell points offered for an event, you would earn 112.5 points (but they round up to 113), and you'd earn 11 Fitwell points for those events that offer 10.  Keep pushing to get to Silver Level and you'd get 125 Fitwell points for the larger events, and 12.5 Fitwell points (but they'll round up and give you 13!) for those that offer 10. The benefits are even greater when you reach Gold and Diamond Levels, so keep pushing!

Teams can have a number of members, but only five team members are allowed on the roster for any particular event.  You can be on more than one team, but only on the roster for an event with one team.  I manage four teams that I enter into every event, and can move members around on the roster to capitalize on individual strengths for that event so that both teams have a good shot at completing the event and getting the points.  I also manage a Facebook group so that team members can communicate and encourage each other daily since the setup on Leap4Life isn't the greatest.

So ... if you want to earn money while exercising, or just need some extra motivation and encouragement (I've got plenty of that to go around!), let me know when you've signed up for Leap4Life and I'll get you headed in that direction.  Leave a comment here or send me a PM on Facebook to let me know that you've joined so that we can connect as friends on L4L (it won't automatically connect us for some reason).

Don't wait until tomorrow.  Make every step count today!

~ Marie Anne

Earn While Walking or Running With Leap4Life

We all like to earn easy money online, but I especially like it when I can make money without any extra effort, by doing things that I'm already doing.  I found Leap4Life the other day and think it's the best and easiest site to earn gift cards for exercising or working out.  The friend who introduced me to the site has already earned two $25 amazon.com gift cards - I'm up for that!

If you have a Fitbit or other fitness tracker, the work is pretty much done for you.  Just link your Fitbit on Leap4Life, enter to participate in events as they come up, and you're done!  There are events every day of the week; some are for walking/jogging a certain number of steps or miles for that day, others where you have to try to attain a certain number of active fitness minutes.  Since your fitness tracking device is linked, it will capture the data at the end of each day, so you don't have to keep track of anything else.

Join my Leap4Life challenge and get started today!  All you need to do is log your first 3,000 steps in 30 days (that's only a little over a mile, so you should nail that the first day!) and you'll be credited with 50 FitWell points to get you off and running towards earning your first gift card.

If you sign up, make sure to send me a friend request.  I don't think Leap4Life connects us automatically 

How it Works

There are two types of points that you can earn on Leap4Life - status points, and FitWell points.  FitWell points are what you redeem for gift cards, but the more status points you earn to get to a higher level, the more opportunities you have to earn FitWell points, so grab everything you can!

You earn status points on Leap4Life by:

Adding friends
Joining groups
Creating your own groups
Completing events
Making a comment on a group or event

You earn FitWell points by:

Completing events

Note:  Not all events give FitWell points; some only give status points, but remember, those points will push you to a higher level more quickly, giving you more opportunities to earn FitWell points, so it's all good!

There is no penalty for signing up for an event and not completing it, so make sure to check  the site every day and join the next challenge that's available.  Even if you know that will be a particularly busy day for you, you never know what might change, so sign up for everything that's out there.

This post explains how to earn more points faster on Leap4Life. 

So ... if you're reading this, you likely already have a Fitbit or other device that tracks your walking and jogging, so take the extra step and sign up for Leap4Life and start earning towards that first $25 gift card today!

~ Marie Anne

P.S.  I started several teams on L4L so that we can earn more points with team events.  I run a Facebook group where we motivate and challenge each other every day - it's much more fun to share your workouts with a friend, even if it's just virtually!  We're always looking for more team members, so send me a message on Facebook and let me know that you'd like to join us and I can get you started right away.

Don't let any of this scare you ... I can walk you through everything very easily.  Join me and a bunch of my friends today!

New Challenge - Walk 1,000 Miles in a Year

Anyone who knows me knows that I love a challenge.  I heard about this latest one, the 1000 Mile Challenge,  just last night and debated whether to jump in or not, but knew I'd cave ... and I did.  The challenge starts tomorrow, June 6, 2015 and ends June 5, 2016.  I'm pumped and ready to go!

The challenge is to walk/jog/hike 1,000 miles in one year.  One thousand miles sounds like a lot, right?  But at a full 365 days, that comes out to approximately 2.75 miles each day.  Piece of cake!

There is a business Facebook page for the challenge (you can sign up for the challenge from there) and also an interactive Facebook page  for challenge members, where we can chat about how we're doing, share success stories, etc.  The challenge hasn't even started yet and I already see the group as a great motivator.

There is a fee to join the challenge, but 50% of the cost goes to charity, which you get to choose when you sign up.  Finances are tight for me right now, but that's a small price to pay to keep me moving every day in an effort to take better care of myself.  (I'm still dealing with some health issues, but I'm fighting it all every step of the way!).

You can use any app or tracking system you already have to count your miles, but if you use a Fitbit tracker (which counts ALL your steps every day), they'd prefer that you only log those miles that you actually do consciously, over and above the steps you would walk in a normal day.  You're on the honor system, so if you want to just use your total Fitbit number, no big deal - the challenge police aren't going to come after you.  The idea, though, is to get your butt moving more than you do on a regular day, so set a challenge for yourself other than just walking around the house.

I'm going to look at my Fitbit stats and come up with a number that I think is my average number of steps daily without going for a walk or jog, and deduct that from my daily total and report that number.

There are many apps out there you can use to keep track, but a good app to try is Charity Miles, (available for both android and ios) because not only does it log your mileage, it also donates to a charity of your choice.  There are loads of charities to choose from, and you can choose a different one each time you open the app to log your miles.  I'm going to make a separate post about different fitness apps and the benefits of each.

• Note:  None of the apps or trackers are synced with the challenge in any way, they are just tools to help you track your miles so that you know what to report.  

This challenge will benefit my dogs as much as it will me because it'll be an incentive to make sure I don't slack off on their exercise too.  When walking the dogs, I also use an app that donates to my favorite animal rescue organization, so that's a win-win also.  If I walk all three dogs on our regular route every day, I'll get 2.4 miles right there, so even if I have to fill in on the treadmill on days I don't get out there, I've got this.  1,000 miles in one year?  I'm ready!

Who's with me?

~ Marie Anne