Snow, You Want to Know, "How Many Calories do I Burn Shoveling?

I shoveled last night.  I haven't done that since winter of 2008 because my knee was so messed up.  So, big "shout out" to the gang at the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center for getting me healthy enough to shovel.  (Did I really just thank someone for that?  ;)  )

I actually enjoyed it, though it did wear me out, especially after the upper body workout I did with Gwyn yesterday.  But there was something so pure and enticing about pushing the snow away as more fell.  With the exception of my heavy breathing, it was actually peaceful.

My efforts on the driveway (which were wiped out by the continuing snow), reminded me of a post I did a couple of years ago about shoveling.  You see - it's exercise.  It's a combination of cardio and weights.  You get your heart rate up trying to move along quickly and with the weight of moving the snow.

Just one reminder, you hear stories of people having heart attacks after shoveling, so take your time.  It's okay to stop and rest.  As with any other exercise, stay hydrated.  And above all - if you haven't been cleared to go to the gym - shoveling is a NO for you.

All of that being said, I wanted to repost the calorie burn for shoveling.  Like every form of exercise, the number of calories burned depends on what you weigh, how long you do it and how much muscle you have.  Here are three different weight levels, all based on one hour of shoveling (not accounting for the possibility of higher than average muscle mass):

150 pounds - 408 calories
200 pounds - 544 calories
250 pounds - 680 calories

Not bad eh?  If you have already done a workout for the day it's kind of like doing '2-a-days'.  (A term usually reserved for hard core athletes and high school football teams.)  If you have higher muscle mass, as I did at one time, you will burn a slightly higher percentage.  Just one of the many benefits of lifting weights.  

Brenton Skating Plaza
by Chris Chandler

I also wanted to include some other winter activities, since the City of Des Moines announced the sledding hills are open and Brenton Skating Plaza beckons.  These are all based on a 150 pound person:

General ice skating - 476 calories per hour
Skiing downhill light effort - 340 calories per hour
Cross Country skiing light effort - 476 calories per hour
Sledding - 476 calories per hour
Snowshoeing - 544 calories per hour


Hopefully this helps you feel even more fulfilled after clearing your sidewalks.  Besides, your letter carrier appreciates it.  :)


Yours in Health,
Kate

Snow Good Workout

FB Friend Dave Corbett's Shot
from last winter - any excuse
to promote Dave's talent!

As I watched the snow fall this morning I fought the temptation to skip the gym.  I went and it was hard, but it was worth it.  Gwyn had me do a number of things that now have my shoulders almost unwilling to work.  Oh and my ribs hurt from some of the ab work.  But I learned a lesson.

That lesson is, snowy days don't seem so hard when you are hot coming out of the gym. :)  No really.  The rest of my day felt like it flew along and I was able to get a few things done.  If I hadn't gone?  Well, I forgot my super-healthy lunch at home this morning, so I probably would have split the pizza that always gets ordered in on days like today.  Instead I grabbed a healthy sandwich and some milk on the way back.

Tomorrow, even snowier.  I plan to go to the gym, it's pool day!  Unless we get more than expected and I have to stay at work or Gwyn can't get to the YMCA Healthy Living Center, I will be there.

Yours in Health,
Kate

Busy + Stressed = Junk Food, But Don't Give Up

Today has been one of those days where I had to do my job and the work of others.  Now, I am sitting at work at eight o'clock at night again, trying to finish my own.  Strike that, trying to just put band-aids on things until tomorrow, when I can finish.

All of this has led me to stress eat.  I ordered Chinese delivered this afternoon as I saw everything unraveling.  I knew I would be here late again and I justified it that way.  Team that with the fact that being so busy left me no time for my workout with Gwyn at the YMCA Healthy Living Center and I am unhappy.

And just now?  I took a deep breath, sighed and let it go.  That's what you have to do on the days when 'it' doesn't go the way it should.  'It' being the healthy plan you have carved out for yourself.

We have to let it go, because to be honest, we are too busy not to.  If we don't just mark today off and reaffirm our commitment for tomorrow, we will be lost in a downward spiral.  One meal of junk food can easily lead to the mindset that, "Well, I ate that, I might as well eat this...".  That's how we have gained and lost and gained and lost a thousand times.  We weigh ourselves down with regrets.

So, the next time you have a day like mine, let it wash away.  It's just one day, one meal, one workout; it is not how you are going to live.  No, YOU are going to live healthy, don't give up!

Yours in Health,
Kate

ActivTrax, a New Tool for the Y

The YMCA Healthy Living Center has added a new benefit for members - ActivTrax.  It's like having a computerized personal trainer.

My trainer Gwyn helped guide me through baseline tests to see where my fitness was, then we entered it in the system.  From there the software extrapolates what my workouts should look like.  Now I can use the prepared workouts when Gwyn is out of town.  Or like I did yesterday - I still can't put my head underwater and decided it was a sign to try it out.

I was able to not only print the workout at the kiosk, but there were a couple of moves I didn't recognize by name, so I was able to print out pictures and instructions.  It's really pretty sweet.  I am hoping to really take my workouts (on non-Gwyn days) to a new level.

Here's a link to their website.  You can't really dig too deeply without a sign-in, but it gives you an idea.  I haven't been able to look at the nutrition section, because it's not set up for me yet, but I am interested in what that has to offer too.

Every new tool gives me higher hopes and better results.

Yours in Health,
Kate

Happy Halloween!

I promised earlier today on LITE 104.1 that I would post pictures from our Halloween Potluck.  The first one is me as a cowgirl.  The second is my hugely creative friend Calvin as a sock monkey!  This is the same guy that made a complete replica of Floppy as a costume two years ago.  We want to drag him to bars and win money with him, but he won't let us. ;)  The final shot is all but three of the people who dressed up today, missing are Tom Selleck, another cowgirl and a deviled egg.

You can see I have lost weight too!

Calvin is so cool, I want to be him when I don't grow up.

Most of our motley crew.

Bonus picture: My current Facebook profile picture
featuring my very own Obi-Wan Kenobi.
If you are a fan of LOL Cats, you understand the meaning.

Also, I am still working on finding an example of that killer move from Gwyn at the YMCA Healthy Living Center.  Maybe by tomorrow.

Yours in Health,
Kate

This and That and the Other Thing

The last 48 hours have been a blur.

Work has been crazy, but we put the next edition of Intuition Magazine to bed this afternoon, so that was huge.  Really like this issue, it's fun, very holiday.  The cover is beautiful, which has everything to do with our model Lindsey, great photography by Paige and design by Jolene.

One of my bosses and dear friends is leaving, we had her going away breakfast this morning.  I ate too many eggs AND had hash-browns - I know, I let my emotions eat for me.

Yesterday, I had a strenuous workout with Gwyn at the YMCA Healthy Living Center.  Tomorrow I am going to find a video of the torture exercise she likes to have me do, um, it's hard.  Whine. But I also know my abs greatly benefit, so I am torn. ;)  The day before that it was a water workout.  Those are really hard, but I love them.  I have even taken to doing an almost identical one at least once over every weekend.  I am seeing nice results.

Today, no workout, but then Thursday has become my day off.  Tomorrow it's back in the pool or maybe upstairs with weights because I missed Monday.  (No voice.)

I just finished writing a press release for a special concert that will be announced tomorrow morning.  That's all I can tease, but I promise details over the weekend.

Okay, that was enough rambling for three people, so I am going to wrap up and finally go home.  Good night.

Yours in Health,
Kate

Staring at a Blank Page

Staring.  Nothing.  In fact, I have come back several times over the last couple of hours and nada.

So, I will just quickly note that I had a great workout today with Gwyn at the YMCA Healthy Living Center.  She made me whine.  That means she pushed my limits and that's a very good thing.

With that I think I will go home for the night.

Yours in Health,
Kate

Do you pay her to do that?

When I train in the pools at the YMCA Healthy Living Center with my personal trainer Gwyn, we are quite the draw for those with a natural curiosity - today was no exception.

I had put in 25 minutes doing laps and then Gwyn came to join me in the lap pool.  We took over the lane as she had me run up and down the length of the pool.  I did tons of jumping jacks, ab work and swam with water weights as my arms made their windmill through the water.  Between my laps and her workout, I am sore and tired, but invigorated.  I have come so far and it feels great.  The little ladies at the pool have a different view....

Most of the ladies are older, especially since I workout during the day, and they aren't rockin' the killer attitude I am.  They are there to stay fit or if they are trying to get fit, throwing a punch under water never passed through their mind.

I fully admit, we draw attention to ourselves, we splash around like a herd of horses drowning.  But I love their reactions, it really makes my day.  They sometimes stare, sometimes laugh and often comment.  The most popular question is "Do you pay her to do that to you?"  I always smile and says, "Yes, I want to work this hard."  That's met with head shakes, further quizzing or people wanting to ask Gwyn about training.

I actually love it.  I love telling people about how hard work pays off.  About how great Gwyn is.  And when I hear the words that make me go to the gym 5 or 6 days a week, not "you are looking good", instead - "you are inspiring."  If I can help one person feel the urge to go to the gym or eat healthier and therefore they live longer, I have done my job and yes, I would pay for that.

Yours in Health,
Kate

Equipping Your Home Gym

As promised, I had my personal trainer, Gwyn, from the the YMCA Healthy Living Center create a list of options to start your workouts at home.  Sometimes it's easier to start at home, no one, except the cat, is there to see you.  Yet, even when you are a seasoned gym rat, you may find occasions where getting out of the house is hard - read: a foot of snow is packed in your driveway.

So, this is the list.  I have gone and found picture examples for you - I can say 'medicine ball', but you may not have a clue what I mean without a visual aid. :)

• A ball - sometimes called a stability ball, exercise ball, etc.  It is great for a number of things including core work.  Some people even use them at work instead of a chair to help their core and posture.

Okay, I could have found a
picture of just a ball, but hey.

• Mat - It can be a yoga mat or an exercise mat.  The yoga mat is thinner or you could get one of the new thicker yoga mats.  These are used to cushion a number of your floor moves.

Thick Yoga Mat

• Hand weights - Grab a pair of weights that are on the upper end of your lifting limit to start.  For example, if 10 pounds is a challenge, but doesn't break your arm, this is a good choice.  You can start here and if you become committed you can increase the number of weights you have at home or get one of the multi-weight sets.
• If the weights seem heavy- keep your sets to fewer reps until you are stronger.  If you outgrow the weights, increase reps to wear the muscle out - you won't get as much bulk, but will still build muscle.

One example of hand weights.

• Tubing or Bands - Both of these are good options if you want longer muscles.  You can do a number of weights-like moves, but you can do many things that weights can't. 

Bands can often be bought by length
and come in different tensions -
the higher the tension, the harder it is to pull.

Just like bands, tubes have different tensions,
their color will tell you which is which .

• Playground ball - Yes, it's what it sounds like.  Go to the toy section and look for the ball you played four-square with in grade school.  The ball is used for toning and balance.

Not kidding, straight from kick ball to you.
Just don't hit anyone in the back of the head with it.

• Balancing equipment - Bosu Ball, Dyna Disc and Core Board.  You don't need all three, pick the one that seems least threatening. LOL.  All of these are for building core and helping you learn balance.

Bosu ball - basically half a stability ball on a base.

Dyna Disc.

Core board - this is the newest variety,
but you will also see old school wooden ones
that look like a mini teeter totter. 

• Jump rope - you were likely a thinner person as a child, this little item had something to do with that.  Jumping rope fries calories and is great cardio.

Another flashback to your childhood.
Only the ones for grown-ups come in different lengths,
so if you haven't grown an inch since 6th grade, you are covered.

• Medicine ball - This has nothing to do with the pharmacist or those guys who used to toss them into each others guts in those odd videos from the 40's.  Instead this is a modern take that can be used as weights.

Medicine balls come in a number of weight options.

• Step - How many widgets you put under the step determine how high you are stepping.  This can help build quads and glutes.  It can also be great cardio if you do it fast enough.

You can get additional wedges to make them taller - aka-harder.

• Kettle bells - NOT FOR BEGINNERS.  You may remember a couple months back I was briefly sidelined after a class- that was with an instructor.  If you are really interested in trying these, meet up with an instructor at least once.  And no, the videos at the store do not count.  That's because Jillian Michaels can only correct your form if she can see you.

Kettle bell

I realized as I was writing this there may be some terms that I am tossing out like you have a gym membership or have a trainer.  Tomorrow I will put together a glossary covering some key terms you may hear bandied about as you get healthy.

You can find ways to use the above with a simple Google search.  But I like to help when I can, so I am going to ask Gwyn to give an exercise a week for the next few weeks to walk us through each piece of equipment.

By the way, no need to run out and get all of this at once.  It will set you back a few hundred dollars if you do.  Instead ease into it - the mat, hand weights, tubing/bands and a jump rope are a nice starting point.  If you keep at it, you can invest in yourself at a higher level.

Yours in Health,

Kate

  

Day 2 in the Water

Ankle is better, just not best yet.  Gwyn let me do water again today.  I will be going back on dry land tomorrow.

This is going to be short, running out the door to "9 to 5: The Musical" at the Civic Center.  Hoping to score some girl power.

Tomorrow:  Gwyn's list of what you need for a home gym.

Yours in Health,
Kate

This is Definitely a Monday

My ankle is being iced as we speak.  I twisted it, in bed, early Saturday morning.  And no, I wasn't doing anything fun.  I had fixed the blanket, laid on my side and very groggily pushed up to my pillow with my feet and twisted my ankle.  Now that's ridiculous.  So, it's day three of ice and Aleve or Advil.

Yesterday I did a water workout and trainer Gwyn at the YMCA Healthy Living Center has agreed to do one today as well - lessoning the impact on my ankle.

There have been a few other rocky moment this morning, but the biggest bummer is that a friend/boss of mine is leaving.  She has been one of my biggest cheerleaders, a real innovator and great teacher, nothing will be quite the same without her.

All of that said, rather than dive into a box of chocolate, I will keep busy today and sleep early tonight.  That will give Tuesday a fighting chance.

Yours in Health,
Kate

Firming Up

Yesterday was all about the upper body with my trainer Gwyn at the YMCA Healthy Living Center.  Gwyn makes sure it's tough, so those days are great and hard all at once.  I am getting stronger, so we are constantly trying to get the weights right.  LOL.  Yesterday on one lift I went from 12.5 to 20 pounds in three rounds - hot dang!

I love the way my arms and shoulders are changing shapes.  Even the extra swag of fat is slowly skimming away, I am on my way to no more turkey wattle.

It's not just those areas that are firming up, my glutes are tightening, I can feel my abs through my tummy fat and my breasts have been given a natural lift.  (I know, that may be too much information.)  But I am thrilled.  The scale seems to be stuck, but the muscle is coming on fast enough, that sooner or later, that will give way too.

You know, you don't have to have a trainer to start getting firmer - though I recommend one when you are ready to commit to a permanent change.  Instead, you can start at home and once you have been at it for a month, and know you are ready, you should seek out help to set a plan for real change - it's working for me.

Tomorrow I will share a list from Gwyn of the top items to have for a home workout to test your will to be healthier.

Yours in Health,
Kate

Looong Week and Lots of Rain

Yes, it has been one of those weeks.  Lots of stress at work, lots of silly people in the world outside of work (and that's being kind) and the rain simply won't abate.  I am sitting here, listening to the water pour onto the roof at work as I finish my duties before heading for a workout.  That's the one area in my life that has been o.k. this week.

I had three great workouts with trainer Gwyn at the YMCA Healthy Living Center.  She even put me on a cardio machine I wouldn't have tried on my own - and it worked.  I wouldn't have tried it because I was afraid the pushing down and swiveling around would leave my knees aching horribly.  As luck would have it, it left me sore, but otherwise alright.  In fact, I am still feeling my glutes throb, which is good, because my glutes need plenty of work.

Now I am going to go work things out in the water of the exercise pool - I know, I could just stand outside and get soaked to.  Here's hoping tomorrow's sunny forecast holds or we will have fall floods to match the spring and summer ones. ;)

Tomorrow:  Introducing Dr. Sheldon Cooper

Yours in Health,
Kate

And a new week gets underway...

My appetite has returned a bit, which is good.  I still get queasy really easy, but food doesn't turn my stomach when I look at it.  My new acid reflux medicine hasn't fully kicked in yet, so I am still depending on Tums and Rolaids to sleep.  But hopefully this week will see a turning point.  Maybe my extreme ick and tiredness will have been purely my belly.  Besides, a friend's wife is really ill right now and it puts things in perspective for me.

Looking forward to heading to meet up with trainer Gwyn this afternoon at the YMCA Healthy Living Center.  Kicking off the week with her kicking my butt is always good.  I was even able to do laundry this weekend so I will be properly dressed, very nice.

Better cruise and work, but heads up - the rest of the week, I have a surprise for you!

Yours in Health,
Kate

The Latest on Workouts

Trainer Gwyn loves to kick my butt.  And I love it too.

We warm up every session with 15 minutes of cardio.  Then lately we've been doing a lot of heavier weights.  Tons of different moves to tweak every possible location in my body.  It's a great way to bulk up my muscle, which helps me burn more calories and slowly change my shape.  I'm not going out for Ms. Olympia, but I know that the more muscle I pack on the better my bones are protected and the better I feel.

At least one day a week she and I are also in the pool.  If you think this is for wimps - wrong.  She often has me start with laps, which is hilarious because I am a total crap swimmer.  LOL.  In fact, I probably burn more calories trying to do it than a professional swimmer because I am flailing around.  Doesn't matter though, I try and that's all that counts.

She also has me do weights in the water, running and the ab work she had me do the other day I felt more than I have been on land, nice.  Water is also where I am on my days without Gwyn.  I switch between the lap pool and the exercise pool.  Even on the days I think, "I can't workout today, I'm not feeling great", I know the pool will make it better.

Today was a lot of biceps and triceps.  I suspect picking up a tissue will be a toughie tomorrow, but it's totally worth it. :)

Yours in Health,
Kate

Did you miss me?

Holy cow!  Didn't realize it had been so long since I blogged.  Sorry about that.  I didn't even remember to post last week that I was on vacation.

Time has been slipping away from me.  but now that I am back at work every day, little reminders will pop up to remind me to do this.

Vacation wasn't very vactioney. (Totally not a word.)  I ended up back at work a handful of times or helping other people with their problems.  But that's as much my problem as those that asked.  In fact, that is ultimately my overall problem - I am bad at saying 'no' to others and 'yes' to myself.

The highlight health wise last week was my commitment to working out.  I only missed one day!  That was great.  I either worked out with Gwyn or swam.

Food wise, it was my birthday week.  So, I was pretty good most days.  Had pizza on my birthday, a drink the next day, the cheesecake I had really wanted for my birthday on Friday and Sunday dinner at my mom's - and you know that meant cake. ;)  But overall, I didn't go totally - "I will be a good girl when I get back to work," which is HUGE growth.  I actually ate fruit and vegetables, lean protein and whole grains most of the time.

So, now I am getting back in the swing of things and there is tons to do, I better roll.

Yours in Health,
Kate

An Ugly Binge

I had a GREAT workout with Gwyn at the YMCA Healthy Living Center today, it put the pin in my stress.

But then my day became more and more stressful and rather than do something healthful like taking a walk, I crammed down four chocolate covered granola bars.  That's 560 I did not need.  And it's sugar, which meant I was sick as a dog afterward.

I have to work on my coping skills - stress eating is my #1 diet killer.  That being said, tomorrow is another day and I won't do it then.

Yours in Health,
Kate

My New Baby

I teased that my Saturday went to hell because I was shanghaied, this little minty baby is why.  I am now the proud owner of a 2011 Ford Focus!  Roomie Lori keeps calling it 'pistachio', which is technically accurate, but probably not the name I will ultimately choose - cars have to show a personality first. :)

My Mom and step-dad Bruce were the catalysts for this new purchase and were awesomely helpful - so yea to them!  We agreed with my brother Gordon on the precipice of going to medical school, he would have no time to keep nursing Bertha the Buick along to her inevitable end.  

I was hesitant, because it's a big purchase and a big decision and I had not done any research.  My parents just called and informed me, "We're car shopping."  Well, I couldn't very well let them go without me, since the vehicle would be mine.

We ended up at a dealership that will remain nameless, but the sales guy talked himself out of a sale by becoming more and more rude and belligerent.  The capper was when Bruce asked for a breakdown of the figures and the guy snatched the paper out of his hand and went, "Ugh, I guess I will HAVE TO DO THAT THEN!"  We stood up and walked out.  I was literally sick to my stomach after that and wasn't sure if I wanted to continue.

My parents pressed on and we went to Dewey Ford in Ankeny.  I wanted to be Ford for a number of reasons:  they didn't take Federal bailout money, the dependability is second to none - I have owned Ford and non-Ford and the former has been in the shop MUCH less and I believe if Ford can weather this economy so well, it will be around to maintain my car for its lifetime.

To say Dewey was much better was an understatement.  Their commercials say, "Do we treat you better?  We do, Dewey Ford" and yes, they do.  From the moment we met up with salesman Chris Leo to the after market rep to the finance lady to a sales manager, the experience was pleasant and best of all - above board. They showed us the invoice, we negotiated on a few fees and we had a deal.  They even searched for the best interest rate out there - not just Ford Motor Credit.  

Now I have a safe, reliable ride that can get me wherever I need to go!  Including, of course, the gym.  My new Focus has delivered me swiftly the last couple of days to the YMCA Healthy Living Center to meet with trainer Gwyn.  That's one of the best parts, I get to take care of me, while giving little thought to my car.  This is so refreshing.

Here's the picture:

Cute, huh?  So, thank you again to my brother Gordon for seeing me through to the end with the Buick.  Thank you to roomie Lori for lending me her car, often.  Thank you to my parents for helping me with a great deal.  And thank you to Chris Leo and the gang at Dewey Ford for an honest deal that helped me walk away with a smile, not a stomach ache!

Yours in Health,
Kate

Steering Off Course

I was supposed to meet with Gwyn yesterday at the YMCA Healthy Living Center.  She is back from vacation and I was excited for the return of her guidance.

Then I got in the car and rolled out of the back drive at the office.  As I started to turn to the right, something slipped and I realized that my steering had pretty much failed.  I drove for half a block debating whether I could limp across town to the HLC and quickly came to the right conclusion - I could cause an accident, killing myself or someone else and that would be stupid.

So, I called to let Gwyn know and then called my saint of a brother, Gordon.  (Did I mention he is good looking and single, ladies?)  He could tell by my tone that 'Bertha' my 93 Buick Skylark was the reason for my dialing him.  I limped her over to Gordon's and he set to looking her over.  We went to his work, Advance Auto Parts, and priced out parts for pretty much everything it could be.  Then back to his place, where he loaned me his truck, telling me, "I love you only slightly more than my truck, so be careful." (He was only half kidding.)

I ran back to work, stopped by home to get him the can of mosquito bombing spray I had.  (The little blood suckers could carry you off at his house.)  And I went back to find Gordon had torn apart more of the car.  Then he showed me what was really wrong - the sheet metal that holds the steering column in place has torn, so it's actually sliding, which explains why my steering wheel was crooked.  Add to that the fact that the panel underneath is rusted through and if that thing had broken loose and dropped, it would have gone right on to the ground - I had made an awesome choice in not going to the gym!

So, Gordon will have Bertha for the next several days.  Lori has been kind enough to share her car with me.  And I am going back to the gym today.  It's time to get everything in my life back on track.

Yours in Health,
Kate

Back in the Saddle

I have been so busy getting back in the rhythm of working out and eating right, I have let the blog slide.  I apologize, again.  :)  But I promise this really is the restart of writing.

I am currently doing two-a-day workouts to help my brother get back in the swing of working out.  Gordon really wants to crack this thing and so we are able to keep each other on track.  So, yesterday and today are two workouts a day.

Yesterday was kettle bells - a 'surprise' courtesy of Gwyn at the YMCA Healthy Living Center.  I went to train and instead she and I joined a kettle bell class with Greg, another trainer who specializes in the bells.  By the way, everyone asks, "Why do they call it a kettle bell?"  Here is a picture, you will see it has a passing resemblance to a tea kettle.

Well, you use the tool a number of ways, but one of the most frequent is swinging it through your legs and bending over each time you hike the kettle bell.  It's a great combo of weights and cardio.  But it's also really hard on your body the first few times, as I am still feeling in my lower back and hamstrings this afternoon! :)

Even with the aches, I am planning to go back next Monday.  Gwyn is going out of town and I will be training myself next week.  So, I think I may try some classes on top of the other workouts with Gordon.

As for today, Gwyn ran me through a circuit on the machines - 1 minute of lifting weights, one minute of cardio moves in between.  Plus, three sets of minute long crunches on a weight machine.  I expect my back with be better tomorrow and my abs will be the next ache.  LOL.

Well, I have to go finish work.

Yours in Health,
Kate