Work(s) in Progress

30 days for $39

On May 14, I signed up for 30 days of Bikram Yoga for $39 at a studio near (2 miles) my house. I've been on the mailing list since before the studio was built, thinking that one day I would start going. The thing with me is, intentions are wispy things, half formed and only rarely acted on. There is always tomorrow. "Oh I'd like to do that one day" means that the likelihood of me taking action to do that thing is remote.  "One day" is impossibly in the future. Never happening. But boy those intentions sound good but are as realistic as me saying that I'd like to be an astronaut one day.

So two weeks ago, looking at the website once again, noticing that they had 8PM classes twice a week, I decided at about 7PM to just do it. I coerced my husband into going with me and off we went. As of last night I have been 5 times and my husband has been 4. For those who don't know, Bikram Yoga is a 90 minute series of 26 moves, all done twice, conducted in a 105 degree room. For me, the first class, was simply about not passing out. I was not hydrated enough and almost keeled over a few times. On the up-side, 90 minutes of thinking of nothing but simply putting my body where the instructor asked was simply bliss. There was no chatter in my head. Worth every penny.

Since I ran the Boulder Backroads Marathon last fall, I have really slacked off any sort of training regimen. Habits are easy for me to lose and I really lost this one quickly. Sure I could blame the craziness of my work schedule or all sorts of other external things (Total Beverage with their outstanding extensive wine selection for example), but really, I just stopped. I just didn't make time for it. I stopped keeping the promise I made to myself. And, for me, two or three days a week of half-hearted workouts just isn't enough. I tried to make some new plans, enter some new "challenges" but I was not really committed. The intention was there but the action was not. Sure, from a "health" perspective I'm fine. My heart is in good shape, I'm at a "healthy" average body weight and body fat percentage for my height (5 feet 6.5 inches, 136.2 pounds, 24.0% body fat). If I didn't know any better, I'd think I was fine. But I know that I can be healthier and feel better at about 128 and 19% body fat. I also know that it is not all that hard for me to get there. I just need to do it.

One reason I signed up for the 30 days of  Bikram Yoga was that I knew it would make me more aware of my body again, to help me to notice the fat and to start using the scale again. Some people, women especially, hide the scale because of the day to day fluctuations that can be so discouraging. I do my best when I face the scale every day and write down what I eat, tracking all of the macros. It makes me feel somewhat OCD which is why I stopped doing it and tried to act like a normal person. But, I have to be honest with myself. I succeed when I am gung-ho and fully committed. I can't take a moderate approach, at least not yet, and succeed. I have to strive the whole time. I have to monitor relentlessly or I will coast and lose the progress and momentum I had. I envy those people who do not need to do this. I need SMART Goals, with deadlines, and daily tracking. Most importantly, I need new goals once I get to where I am going. 

So, I've added a new category "Fitness" to help with this. I have not been following a strict Body for Life program for a long time but used that category for all of my fitness related posts up until now. Now it's time for some goal setting. I will post weekly updates here and keep a more detailed diary over on my muscle tank profile ( I still have an invite code if anyone needs one).

Suggestions for a new Heart Rate Monitor?

I recently broke my Polar M61 Heart Rate Monitor. When I was not using it I generally kept it hanging in the shower. It kept me honest since it would remind me to exercise if I skipped a few days. I dropped it on the shower floor recently and the monitor cracked in such a way that I cannot fix it. Well I could stick it in my pocket but the connection of the band is irreparably broken.

I am thinking about upgrading to a Heart Rate Monitor that tracks speed and distance while linking to my computer. I like data, charts, graphs, and spreadsheets, etc.

I am considering the Polar S625X with the S1 Foot Pod since I generally liked my old Polar HR monitor and this one does have all of the features I want. However, the overall cost it quite a bit more than I'd like to spend at this point. I am also looking at the Garmin 305 Wrist-Mounted GPS Navigator and Heart Rate Monitor. The price is much more reasonable than the Polar and has the added benefit of GPS tracking. My big concern about the Garmin is that it looks so large in the picture. Granted, the 305 looks tiny compared to the old Garmin 301. Of course I could always just get another Polar M61 since the price has come down so much since I first got mine a few years ago.

Thoughts, Comments, Alternatives or Advice?

February was long

My schedule is not quite free enough to get back to posting regularly but this past month warranted a post all of its own.

Teaching: There are only two more weeks left in this 10 week quarter. Teaching 1 hour per day, four days a week to 90+ students is hard. It's the first time I've taught this course. I was overly optimistic about how much material could be covered in a 10 week sophomore level class. On average it takes me 3-4 hours to prepare each 1 hour lecture. It's also a 20-30 minute drive from my laboratory to the classroom. I generally meet with 3 or4 students per week for up to an hour each. After 8 weeks of me evaluating them, next week they get to evaluate me. I am tired. On the plus side, my public speaking phobia has just about disappeared.

Body for Life: I was completely over-optimistic about my schedule when I signed up for the BFL cruise challenge. I am the same as when I started. Well, perhaps my arms are even scrawnier but overall my clothes fit and the scale has not moved. I suppose this is a success overall given my general lack of activity and my lack of focus on fitness. I have been sneaking in this fun and FAST workout I found on Skwigg's blog about 4 times a week. Definitely not optimal. Teaching ends March 15, new fitness program to start after I grade all of the final exams and get final grades posted.

Science: A colleague in Philadelphia invited several of us to meet with her to discuss a possible collaborative effort. We all have projects trying to identify genetic differences that can prevent or delay the onset of amyotrophic lateral sclerosis (ALS) in transgenic mice. It was terrific to talk with others and to plan on working together to make the work go more quickly and efficiently. This colleague also runs a non-profit in support of ALS which sponsored all of us to travel to this meeting. One of the best things about this short weekend trip was that I was able to pick up some light fiction in the airport with which to divert myself. Dirty Blonde helped to pass the time.

I have written before about how difficult is has become to win federal grants for research these days. For many scientists the outlook is distinctly bleak. I've had a guest scientist in my laboratory for the last 5 years or so. He's an attending neurologist at a local hospital who has been working nights, weekends and holidays (for free) in my laboratory to try to create enough preliminary data to submit a successful proposal. This month he got the scores and reviews of his latest proposal. His grant is in the top 3.5% of all grants. I am so incredibly delighted for him that his efforts have FINALLY paid off. Even with the funding line hovering between 5 and 7% this grant should win.

Miscellaneous: I was in my very first car accident. Note: I am not counting the time that I backed my uncle's truck into a brick building and dented his bumper. This was much more exciting. I was driving home from the airport at about 9PM at about 60 mph when another car hit my car. The impact caused my car to do a 180 on the highway. The next thing I knew my car was sliding down the cement barrier (I'm glad it was there) going backwards, several lanes over from where I started. The car which hit me drove off. Luckily, only my car was damaged. Furthermore, no other vehicles were involved. Several very nice people who witnessed this stayed around to tell the police what had happened since I really did not "see it." Unfortunately no one got make, model or license plate number of the car which hit me.  A veritable sea of police, ambulances and fire trucks came within 3-4 minutes of my 911 call all to ensure that I was indeed OK. Thank you Aurora.

Interestingly, my life did not flash before my eyes. Indeed, I think I shut my eyes on impact.  My first instinct was to phone home if only I could remember how to use the cell phone. I felt more like I envision the computer does after a blue screen of death hard reboot. Name? Phone number? Place of employment? Please wait while my system reboots.

This experience led to my very first interaction (beyond me sending them checks) with my insurance company. While I don't have my car back yet, so far, this experience has been outstanding. Progressive has a relatively novel concierge service. You have the vehicle towed (or if drivable driven) to their service center. They have an Enterprise rental service on-site which bills Progressive directly for the rental. They also line up all of the damage appraisals, find the repair shops, etc. For example, I have no idea whether my suspension repair will be taken care of by the same people sanding and repainting everything. When the car is back in perfect condition you pick it up, return the rental and pay your deductible at that time. The work performed is apparently guaranteed for as long as you own the vehicle. 

My rental has an automatic transmission. I've never owned a car with anything but standard. Oh how I love the automatic during rush hour.

My husband, who recently finished law school, took the Colorado Bar Exam on February 27 and 28. Two days 8 to 5. One day is all essay and the other is multiple choice. Apparently there were many fewer people on the second day. I'm crossing my fingers. He passed the patent bar exam back in the fall so I am optimistic about his success here. Now he just needs to find a job opportunity he loves.

My  friend Martha hosted a terrific event called "Mountain Mardi Gras" which this year had a Harry Potter theme. You can see pictures of some of the terrific costumes here and here. My husband and I dressed as muggles (i.e. no magical costumes). It was a fun event for a great cause (saving lives and limbs...literally).

And finally, last night (OK we're into March now), I attended an event here (click to make bigger). I grabbed this image off of Google maps or Zillow or something similar. Even in winter the fountain and the long elaborate water fall were functioning. I have never before been in such a breath-taking home.

Short Blog Hiatus Needed

I am swamped. Short blog hiatus between now and March 15 may be coming.

During this 10 week quarter where I am teaching a class with 90+ students four days a week, the fluff time in my schedule is completely gone. It takes me about 3 to 4 hours to prepare each 1 hour lecture. I don't want to even confess how long it takes me to grade 90+ exams. It takes a similar amount of time to create each weekly homework assignment and upload it to the online classroom. It's a classroom based class but I put all of the lectures and homework online to make it easier for the students. Book and lecture confusing? How about an interactive FLASH demo of the covered material? Technology rules. Fortunately the publisher provides many of these resources to instructors.

While teaching is taking the majority of my time right now, I still need to fit in my administrative duties and keep my laboratory going. Fortunately, I'm blessed with great staff in my lab. My head technician has been with me for a number of years now. She has great skills and also reads my mind. Truly. I literally could not ask for more. She is watching over our guest scientist, our graduate student & our new tech. A colleague in Philadelphia is trying to create a consortium of those of us doing similar experiments. She is flying us together in mid-February to share data and formulate a strategic plan for getting our work done in a coordinated fashion.

There is lots going on behind the scenes in my life as an administrator (all of that I know but I can't say stuff). If I am lucky, it will stay behind the scenes until my class is over.

BFL Cruise Challenge: diet is on target. Exercise has leaned heavily toward the shoveling snow variety. I am time challenged and yes my other responsibilities currently trump even my desire to win. Did you know that you could still create DOMS if you do one legged squats through an entire shower? Note: except when shaving legs, I'm not that coordinated. Last weigh in 130.8 so down a few pounds. My pants are looser.

The current issue of Fortune magazine had the following cover "Drink Wine and Live Longer." Can red wine help you live forever? Personally I don't want to live forever, but I do love my red wine.

Interesting things you may want to read about while I'm away:

• Other fitness blogs: irene, amyella, kyra, julie, nico maggie, yoga girl, etc. see my list on the right frame.
• Fun stuff in entrepreneurship: Tech Stars, summer 07 Boulder. This is so unbelievably cool. What a great educational opportunity. Application deadline 62 days.
• Watch the train wreck. I am addicted to this blog.

Quiet

I know but I can't say. Why is it that when people are tasked with keeping certain facts quiet they like to share them with me? Do I just have one of those faces?  On the one hand, I feel a certain pleasure in being trusted with information, being in the "inner circle." On the other hand, since I am fundamentally forthright in nature, I struggle, especially if the information I have been gifted can impact others who have not yet been told. I understand that some information is such that it must be released in the appropriate time, place & by the appropriate person but I find the waiting challenging, quiet.

Cruise Challenge: last weight in 131.0. My diet is good; I am not lifting weights as much as I should. My clothes are fitting better. I signed up for a free fitness teleseminar and ended up with a copy of Turbulence Training for Women. It looks very similar to BFL but with a focus on workout intensity. Since I have a tendency to go easy, I plan to try some of the workouts. I need something to improve my commitment.

Teaching: I am currently teaching 97 students general genetics 4 days per week. It seems as though half of the students are keeping up and doing well. They are perhaps a bit bored. The other half are struggling. I learned recently that not all students have equivalent fundamental skills. For example, one student had difficulty adding 1/2 + 1/4. I am not sure this student will survive some of the mathematics needed for the class: Bayesian analysis, chi square analysis, LOD scores, and Hardy-Weinberg equilibrium. It is difficult in a class of 97 to get class participation, especially from those who are falling behind; they are simply too embarrassed to ask their questions in front of the group. I wish they would as I suspect that many could benefit from hearing the answers. However, a large auditorium is not conducive to having significant participation or one on one interactions. I do have a tendency to end a few minutes early which makes the students more likely to at least ask their questions after class. I have noticed some will stay to hear the Q & A even if they don't actively participate. Students may hate the assessment piece (i.e. testing) but is the only way I will learn whether they are learning the material.

For Christmas, my husband got me the complete Buffy the Vampire Slayer: Seasons 1 to 7. I think I starting watching the show in season 4 or 5, but never saw any of the early shows. I am completely addicted. I'm currently watching season 2 which is simply outstanding. Now all I need are the complete 9 seasons of the X-files (I'm waiting for the price to come down), The Pretender, for the studios to release Cupid (one of the best TV shows ever) to DVD, and perhaps Angelto complete my Buffy-verse collection. It's probably obvious that I stopped watching television completely a few years ago.

SAD: Season Affective Disorder affects about 15% of the population, mostly women. It's snowing again. I feel blue. I've lived in Colorado since 1995. In that time I've experienced on average 300+ sunny days a year. If the snow hits it generally melts within a day or three. This winter has been unique. Three large storms in as many weeks. Cities are running out of places to put the plowed snow. We are currently in a frigid, gray, period of snow flurries. When I lived in Cleveland for college, I struggled with the winters. I survived only by the grace of the UV lamps in tanning salons: great for my mood, terrible for my skin. Sun & bright light needed here. Please send soon.

Day1: Body for Lifers Challenge

I registered for the BodyforLifers 10 week challenge to win a Caribbean Cruise. Today is Day 1. Some people make fun of people like me who still make New Years resolutions or recommit to programs with the new year. While I fully agree that "Now" is always a great time to start a new program or endeavor, I do like pondering my goals for the coming year at, conveniently, the end of the current year. And, of course, there is the possibility of winning a cruise.

Over the last few weeks my sole exercise has been snow related: shoveling snow, walking to public transportation, etc. Today was the day to face the brutal truth. How much has my slacking off post marathon hurt? I suppose the answer is it could have been worse.

Today I faced the scale (134.4 lbs) and the Omron (22.1% body fat). I also faced the tape measure. I have not measured in many months. I did notice that some of my pants were getting tighter so I had an idea of what was to come.

Body Location	Inches	Goal
Shoulder	41.0	OK
Chest (underarm)	35.0	OK
Chest (w/breast)	37.5	OK
Waist	27.5	lose 2 inches
Abdomen	29.0	lose 2 inches
hip (bones)	35.5	lose 1 inch
Hip (widest)	38.0	lose 2 inches
Thigh	22.0	lose 1 inch
Calf	13.8	OK
Bicep	10.5	gain 1/2 inch
Forearm	9.3	OK

I have gained a few inches, especially in the areas between navel and knee. My biceps are sad and wimpy. Ideally I'd like to get back to about 17 to 18% body fat. This will require a loss of about 8.26 pounds of fat using Maggie's super fantastic weight loss calculator. So over all, I'm shooting for an average loss of 0.83 pounds of fat per week over the 10 weeks.

On the upside, I know I can lose weight with even a slight caloric deficit (say eating 1800 calories per day). I know that the basic Body for Life Program works just fine for me if I follow it carefully. I know what my body can look like at 17% body fat (see the week 52 pictures) and that if I don't slack off the weight training I can maintain it.

There are a few obstacles in the coming 10 weeks. The big one is simply my schedule. I start teaching as overload for the next 10 weeks starting Wednesday. I will simply have to prep all of my meals on weekends and get my workouts done in the morning.  The second is more insidious. I am not actually all that unhappy with my body or my level of fitness. Yes it could be better, more asthetically pleasing. Yes I'd like it to be better, but over all, I'm healthy and generally fit enough to do anything that I would like.

So what is my dream body?

I bring you Jessica Biel (pictures taken from Egotastic). She is fit and firm. She has curves and visible muscle tone. She does not look like one of the naturally waifish actresses who I can admire but not really aspire to looking like without an eating disorder or surgery.

Looking Forward

Parable of the Sower, a novel by Octavia Butler whose life was cut short, begins:

All that you touch

You Change.

All that you change

Changes you.

The only lasting truth

Is Change.

God

Is Change.

There is so much truth in fiction. Change is coming this year. I can feel it. This is the quiet before the storm; like I am standing on the shore and the water is still and calm. Yet off in the horizon I can see the storm and it is sliding towards me, inexorably.

I am having difficulty planning my goals for the year. I feel some huge change is coming that will likely impact any plans I make, any goals I set. I suppose this is always possible but the feeling has always been more in the background, easier to ignore. And so I have planned only the coming months. The next few months are clear.

I begin teaching a 10 week class (General Genetics) on January 3rd. I teach as overload, on top of my normal job duties of running my laboratory, mentoring a graduate student, & serving as the acting director of my research institute. This is a new class for me so there are many lectures (36) and assignments (10 home works, 4 exams) to prepare. This commitment will add about 3 to 4 hours a day to my week. I’ve spent my holiday outlining the class and getting the first lectures and assignments ready.

I’ve also registered for the Body for Lifers Challenge to win a cruise. The official challenge runs from January 1 to March 11. It just about perfectly overlaps with the class I am teaching. When my schedule is especially full, I need a set routine. This will help. And of course there is the chance of winning a cruise for two to the Caribbean. One of the stops is in the US Virgin Islands. My uncle lives in St. Croix and it would be terrific to see him. My goals for that challenge will be outlined in a separate post.

Beyond March? So many things are uncertain. My husband takes the Bar Exam at the end of February. Will he find employment here in CO or out of state? Do we have a move to plan for? I’m involved in a Biotech start-up, Beacon Biotechnology. Will we successfully fund this company this spring? Will I start spending more time in Biotech and less in academia? Federal funding for academic research is incredibly rare these days. Will this impact the future of my research institute? So many unknowns. All I know is that change is coming.

Team Polar

I received an interesting offer from active.com. Between now and January 5, 2007, you can register to become part of Team Polar. They are looking for 100 triathletes, runners or cyclists with at least 6 events scheduled in the next year. Some great heart rate monitors and other gear will be provided to the chosen atheletes. Makes me almost regret that competitive fitness is not for me. I love my Polar Heart rate monitor.

Here is the recruitment pitch:

Are you a triathlete, runner or cyclist with at least six events on your schedule for 2007? Have you experienced first hand the benefits of heart rate based training? Are you technology savvy and comfortable speaking with others about products you can stand behind? If so, Polar wants you!

Since introducing the first wireless heart rate monitor back in 1977, Polar has become the number one choice among consumers, coaches and personal trainers worldwide. Polar is committed to not only producing the best products, but also to being the leading educator on the benefits of heart rate based exercise. In 2007, the company is looking to sponsor 100 athletes who will train and race in branded apparel and assist Polar with their education initiatives by demonstrating to the marketplace the benefits of training with heart rate monitors.

If you are chosen you get:

• A FREE RS400sd running computer ($349.95 retail value)
• A FREE RS200sd running computer ($239.95 retail value) or CS200cad cycling computer ($179.95)
• Cash payments for generating media exposure for Polar and assisting with retail events in your area
• Complimentary high end, sponsor-branded performance and training apparel
• Special product offers, discounts, new product testing and more

Polar Wants:

• Athletes who are passionate about Polar and heart rate based training
• Brand ambassadors who enjoy educating others on products that can help athletes reach the next level in their training
• Outgoing individuals who will strive to positively promote Polar to the media, peers, family and friends.

If this sounds like you, between now and January 5 you can register here. Good luck.

New Challenge/New Year

About once a month I check my email account that I use for registering on various message boards. Today there was a surprise in my in-box that is definitely worth sharing. I have previously completed several official Body for Life Challenges.  I did not win any of the big prizes, but I did get and stay healthy. You can view pictures my personal transformation here. Because I have been slacking off post-marathon, I have been pondering another rigorous cycle of Body for Life by the book; the email I received is just the nudge I needed.

Dear Friend,

It's that time of the year again! As we did last year, we have booked two tickets for the Champions-for-Life cruise to the Caribbean which we will be giving away to YOU as the grand prize in our forum transformation challenge!

This is your chance to enter our challenge and reward yourself for all the hard work you have put into transforming your body and your life. Over 200 champions and participants went in last year's cruise! Do not miss this great opportunity! Motivate yourself by entering our challenge and change your body and your life forever.

This year, we have more prizes and for all top 5 members who make a great transformation!! To check out the full details, please visit:

http://www.bodyforlifers.com/cruise_challenge2.htm

Oh what fun. This challenge for the cruise starts January 1 and continues to March 11. New plan and before photos (sigh) coming soon.

The leaner you are, the richer you'll get

I am sure that this article by Thomas Kostigen of Market Watch, analyzing a recent study looking at the impact of fitness on productivity and wealth, will upset some people. However, it is any surprise that tall and fit men earn more than short and fat women? Taken directly from the study:

"All other things considered, taller people earn more than average, whereas obese people tend to earn less, although the adverse consequences of obesity are greater for women than for men. However, these findings could reflect biases linked to the social acceptability of body images rather than a direct link to productivity."

Thomas Kostigen of Market Watch also wrote:

Many studies show that better health increases both the number of hours worked and the probability an individual will be employed. ... healthy people can put their money to work in other ways, namely to increase the quality of their lives. The healthy are, for instance, more apt to invest in their own education, thereby boosting their productivity. They are also more apt to save more in expectation of a longer life, thereby increasing the funds available for investment in the economy. This helps not only their prosperity, but also society.

So don't be stupid: Get in shape to get rich.

I woke up this morning with the feeling that it was time to recommit to a structured fitness plan. Finding this article certainly reinforced that decision. I find maintenance to be hard, like walking a tightrope. It's so very easy to fall off and slide into a path of weight gain. An extra 100 calories here and there coupled with a skipped workout or three will inevitably lead to weight gain rather than maintenance. Mel, who lost 1/3 of her prior body mass, writes beautifully of her struggle with maintenance. While many of her posts focus on adding good habits or new recipes, there are many true gems, like this one.

I have been avoiding the scale. We've had chocolate Halloween candy in the house. It's been calling me. Yes, I'm allergic to dairy. Yes, it was foolish to succumb to the call. Yes, my skin rash is back from eating foods that I'm allergic to. Yes, I still ate 4 Hershey Nuggets yesterday. Today, however, I feel motivated and ready to get back on plan. Some of this is externally motivated. The in-laws are coming next month for my husband's graduation from Law School. I know it's shallow but I'd really rather fit well in my "skinny" pants when they are here. So this morning I braved the scale. It could be worse. 133.6 lbs; 22.4% body fat. I suspect some of the gain is hormonal water weight. I'll have a better idea of where I really am next weekend.

Here's what I'm thinking for the next month:

• Fasted Cardio in AM: 30 to 60 minutes; 5 to 7 days a week; 2 or 3 of these will be HIIT
• Weights in PM: 30 min max; one body part per day, might do abs 3x per week; 5 days a week
• Nutrition: essentially Paleo with carbs (oats or yam) in post-workout meals. This will give me 4 protein + green veggie meals and 2 protein + fruit/veggie + starchy carb meals. For me, this will definitely be a caloric deficit situation. I haven't plugged my nutrition into excel recently but I estimate that I'm eating about 2300 calories a day and essentially maintaining.
• 1 free meal per week. I already know what I want. PF Chang's has spun out a take-out/dine in restaurant Pei Wei. I will be splurging on brown rice & Pei Wei Spicy Shrimp.