WE WANT TO HEAR FROM YOU. We want to be encouraged by your successes as you have waged the war against excess weight and other health matters. In each issue of our newsletter we will print one or more stories as we all try to encourage and inspire one another to stay the course. Submissions must be less than 1000 words and may be emailed to peter@speakwell.com ». Please include your name and your city.

Second Anniversary

   by Peter Mason

NORMALLY A SECOND ANNIVERSARY isn't anything to get too excited about, unless of course you're winning the battle against cancer.

In each edition of WELL, however, Your Story gives an opportunity to each of us to share our successes and through the telling of them, encourage one another.

On December 3^rd, 2006 I started to wear a pedometer. I have always been an athlete and getting enough exercise never seemed to be a problem. In the 6 to 8 months leading up to December 2006, however, I found I was doing less and less (because of work, or at least that's what I kept telling myself) and I had actually gained 10 pounds. I felt sluggish and out of sorts and like a drowning man craving air, my body was yelling at me that it needed to move.

It was, perhaps, no small coincidence that I was reading Martin Collis' book, Walking, Weight and Wellness at the time when I decided to find the pedometer I had purchased some months earlier, strapped it on and went for a walk. I felt better for the exercise immediately. I enjoyed the crisp December air and just to move for no particular reason felt good. During the walk I thought about my current physical condition and decided I was going to do something about it.

To order Dr. Collis' book [$27.95 Can. +shipping], contact Peter:
peter@speakwell.com »

Numerous studies have recommended that 10,000 steps a day is a minimal goal that healthy adults should be shooting for to maintain their health. That number became my non-negotiable. After a week of walking I mentioned to Bev, Martin's personal assistant, that I had walked 10,000 steps or more for 7 consecutive days. Her comment: "Great, let's see where you are in two weeks."

Note to Bev: As of December 2nd, 2008 I have now walked 10,000 steps or more on 731 consecutive days. My average number of steps per day is actually 14,883.

Other facts for my two years of walking:

Total steps: 10,879,606

Distance walked: 8,704 km or 5,408 miles

Calories consumed: 543,980; Average # of calories burned per day: 744

Circle Canada (virtual walk): Starting in Victoria, I have walked across Canada and I am now heading west. I am currently walking from Churchill, Manitoba to Uranium City, Sk.

Has it been easy? For the most part, yes, but only because I have chosen to win the battle of 'mind over mattress'. I get up early in the morning and go for almost a 5 km walk (45 minutes) and often longer. By the time I have showered and gotten ready for the day I have around 6,000 steps. The rest then is pretty easy.

The key for me has been making 10,000 steps a day a non-negotiable standard. You can't reach 731 consecutive days (and counting) by waffling when it is inconvenient or when it is cold or raining. The outdoor clothing company, The North Face, has a poster that says, "There is no inappropriate weather, just inappropriate clothing." Since I started, I have had two surgeries on my arm, taken long international flights and one long bus ride (in Nepal), and had many days that are just not conducive to getting 10,000 steps. So what do I do to get my steps? Let me give you two examples.

Three weeks after I started walking I managed to rip the bicep tendon off the bone while helping a neighbour. Surgery to repair the injury was scheduled for 9 am. Not knowing how I would feel after a general anesthetic and surgery I got up at 5:30 am and went for a long walk. I had over 9000 steps by the time I left for the hospital. Getting the rest of the steps that day was easy. For the next 6 weeks my arm was in a sling and I was not allowed to use it, for anything. I couldn't even tie the laces on my shoes. In order to go for walks if I was on my own, I put toggles on the laces of my walking shoes so that I could pull them tight with one hand.

In May of this year I had the opportunity to go trekking in Nepal. After a few days in Kathmandu, we left at 7 am from our hotel on a 9.5-hour bus ride to get to our starting point for the trek. I was able to get a few thousand steps in before we left the hotel, but not nearly as many I would have liked. At our lunch stop, while many people in our group chose to sit and have lunch, I went for a walk. Not only did I get some fresh air and steps but it was also a great way to work out the kinks from sitting for so long and see some extra sights.

When we finally arrived at our destination it was late in the afternoon and no more needed to be accomplished that day by our group other than establishing camp in a big open field. The trek would start the next day. I was still a long way from getting my 10,000 steps so while many of our group either kicked around a soccer ball or played games with the village children, I started walking toward another small village I saw off in the distance. After twenty minutes my bowels started rumbling (fondly referred to as the Kathmandu Crud) and I thought it a wise move to return to our campsite to be close to the toilet tent if a quick dash to it was warranted. I still needed to walk and so began countless circles around the perimeter of our campsite. I am sure the locals thought I was a really strange fellow or, that this was some quirky Canadian custom. I think my own trekking group thought I was a bit nuts but I didn't care. I am long past caring about what people think about my walking. I do it for me, not for them. I will walk laps in airports, ferry terminals, anywhere it takes to get my steps. It took almost an hour but when I reached my non-negotiable number, I felt good and proud of myself for not caving in to the 'inconvenient'.

There are many more stories I could tell but these two shall suffice. I should add that there are probably less than 30 times that I have had to go out in the evening to get my necessary steps before bed. I much prefer to get a good start in the morning, as I have mentioned, and I am convinced that has led to my consistency.

Why do I do it? The effects of walking on a daily basis are enormous. Not only does one feel and look better (and who doesn't want that), but also the health benefits are undisputable.

Let me finish with two quotes and my call to action that you can meditate on during your walk tomorrow:

A quote concerning the value of walking from the Cleveland Clinic's Health Extra » says, "The health benefits of walking are astonishing. They begin with stress reduction and include a reduction in the risk of developing heart disease, diabetes, osteoporosis, stroke and breast or colon cancer. Some experts say walking relieves constipation and cures impotence. At the very least, it makes you stronger, better looking and — best of all — more aerobically fit."

Dr. JoAnn Manson, professor of medicine at Harvard medical school has this to say about walking: "Walking may be as close to a magic bullet as you'll find in modern medicine," she told the Los Angeles Times. "If there was a pill that could lower the risk of chronic disease like walking does, people would be clamouring for it."

Today is a call to action. Today, like each and everyday, you must decide whether you will walk and be good to your body, soul and mind or whether you will not walk.

You know what I will be doing.

SPECIAL OFFER: A package that includes: Walking, Weight and Wellness book and an H-215 Speakwell Digital Pedometer and a Pedometer Safety Strap.
[$48.95 value] for only $42 Canadian +shipping.
Contact Peter: peter@speakwell.com

 

Weight Loss Without Magic

   by Karen Daniel

HI, MY NAME IS KAREN DANIEL. I have bones now that I have lost weight. Not that I didn't have them before, but now I can see and feel them. I hope I can be your catalyst for your journey.

This picture [to the right] was taken right before my first workout with William Crawford (Bill). I weighed exactly 375 pounds that day. I remember just being so scared and uncomfortable in my own skin. How did I let myself get to this point?  Why did I let myself go? I don't know why, but, I knew I couldn't live my life like that anymore. I had a lot of problems with my knees. I had high blood pressure, I was always hot and couldn't breathe when I did anything. I was always tired and just didn't feel good. Even with these problems, I lived like that for years. I wouldn't say I wasted my life, but I do have a saying about this time of my life:  I wasn't living, I wasn't surviving, I was just existing. The day I decided I would lose weight for myself and not for other people,  was the day my life changed forever. I will never go back to being the person you see, so unhappy and sad. Life is so worth living. The sweat, tears, fears, and everything I've gone through are nothing compared to how good life can be. Now I have a list of things I want to do and I add things that come up in the spur of the moment. This way I am always adding things to do and accomplish.  One  accomplishment I want to achieve is to be the catalyst in helping people get fit and healthy.

This picture to the left is ... me in my bright red dress. I almost didn't get the dress, because I haven't really worn red before. My husband talked me into it. I'm so glad he did, because I am starting to like how I look in red. Wow!  Stepping out of my comfort zone is hard to do sometimes.

Here's my journey:  I wasn't fat all my life. I was always muscular, but not fat. I started gaining weight at 18 and kept gaining. When I got pregnant I actually lost 75 pounds because my doctor told me not to gain one ounce. After the pregnancy I regained it and a lot more. Ten years later with my second pregnancy, the same thing happened. When Mckenna, our youngest of two daughters, was in 4th grade a boy was being mean to her. He told other children a joke about how our family went to the ocean and a whale popped up and starting singing "We Are Family" to me. Even that didn't make me start to lose weight. It was a series of things that finally made me not want to live that obese life. I realized I just couldn't live that way anymore. Life was hard being soooo fat. I decided to buy an exercise chair that I saw advertised on television. It was for senior citizens, but I figured it was a good place to start. A place called 'Basic Training' that was selling the chair, so I went and bought the chair. That's when I met Bill. He gave me some of his literature and told me if I needed anything or a jump start to give him a call. I told my sister Jan that I was thinking about doing training with Bill, but I wasn't sure. She asked me if I would get the training for Paul or the girls if they needed it. Of course I would. So why wouldn't I do it for myself?  She made me realize I was worth it, as much as they were.  She was right, so I signed up for training with Bill and only told Jan, and my two daughters Sarah and Mckenna. I didn't tell anyone else. What if I failed again?  What if I couldn't do it?  I didn't want to hear criticism from anyone.

On September 15, 2006 I went to my first workout session with William Crawford, everyone calls him Bill. When I arrived, I was wearing a dress on top of my sweats. I never wore pants. They don't hide the fact you're fat. It's funny how our minds work. Bill must have thought I was crazy. He never said that, but come on who wears a dress over workout clothes?  The gym is a private studio and the training was one-on-one, so no one was there except Bill, Mckenna and me. Mckenna came to a lot of my workouts in the beginning. She did cardio while I trained for an hour. Before my first workout, Bill took my measurements. He tried to cover up the fact the tape measure wouldn't fit around my hips and we had to add 7 inches. I was officially 2 inches wider around then I was tall. That was a big butt. I also couldn't fit on his scale, or in some of his machines when I started. I had 54.60 %  body fat and was out of shape, but I made it through my first workout and didn't die. I had workouts with Bill three times a week. I couldn't even sit on the toilet that first week because my legs hurt so much, but I felt good. I let Paul know I was training after my first week of workouts, but I didn't let anyone else know. I felt if I kept it to myself no one could say anything. I started to let people in slowly. I changed the way I ate and prepared things for myself and my family.

When I had lost 102 pounds, I was so excited. Bill let me wear his World Series Ring to celebrate. The funny thing is I still didn't see myself looking any different from when I first started to lose weight. The mind is a funny thing to fix, you have to really look hard to see the difference. I felt different and had to buy smaller clothes, but I still didn't see it. I celebrated losing 100 pounds by getting my first pedicure, my sister Jan got it as a present for me. I wouldn't break the chair and it had arms so I fit now. My daughters and husband bought me a Tiffany's bracelet with a heart charm that had Mom on it and then they engraved 100 on the back. It was an exciting time for me. Then my one year 'training' anniversary came. I had lost 114 pounds in that first year. The truth is you never realize how much you can accomplish in just one year. If someone can learn anything it would be that if you have to lose 5 to 25 pounds that is like a divot in the road. If you need to lose 25 to 50 pounds that is like a pothole in the road. If you need to lose 50 to 100 pounds it is like a sink hole. If you need to lose more than 100 pounds it is like a crater. Don't wait until you're in a crater. It is a lot harder getting out of a crater than getting out of a pothole.

After CNN put me on their website, Kate Nolan of the Scottsdale Republic wrote a story on me. CNN had my weight on their website and I was a little concerned, but I didn't have to tell people if I didn't want to, so no one could find out my weight. When the newspaper story came out, my weight was there in bold print. I was horrified to think people would know how much I weighed. The day the newspaper was delivered, I tried to run out our front door when my husband asked what I was doing. I told him I needed to get the next door neighbor's newspaper, because it said my weight. He told me not to steal the newspaper. I said I was just getting the part I was in. I went out to get the paper only to find the neighbor already taken it inside. I was so upset. How was I going to face them, with them knowing my true weight?  I always kept how much I weighed a secret. My older daughter and husband tried to comfort me. Oh, not very many people read that section, don't worry. Then Mckenna, the smart one, told me "Are you kidding? Thousands will see it."  Oh my gosh, I never thought about that. I started to get calls, and when people saw me they told me that they had read the article. People went up to my husband and told him that they saw the article as well. Mckenna was SO right. Even with all the weight I had lost, I was ashamed of how much I weighed then and how much I still weighed. It took awhile, but I was okay with people knowing my weight.

After I did my first interview and then lecture, I was very surprised that people thought that I had accomplished a tremendous feat. If I heard someone telling me the same story I would have thought the same thing. I think it is because I take one day at a time so I see the small things not the big weight loss.

My first plane ride since I had lost a lot of weight was a much different experience for me. Even though I was 150 pounds lighter I still worried about fitting down the aisle, fitting in one seat without a seat belt extender and being able to put the tray down. I have not been able to have a tray down almost my entire adult life. For the first time, I felt that I was a normal size. It was a nice feeling not having to worry about breaking chairs, fitting in chairs with arms, being the biggest (fattest) person in a room and finally thinking you look good. Most people don't understand that there are a lot of little things 'big' people cannot do. For me this trip was much more than a vacation and family reunion. It was a victory!

I had an absolute ball at U.S. National Whitewater Center with my family. It had so many different things to do. We plan on going back soon to experience more of what they have to offer. If you are in North Carolina you should look them up, same with Scream Time Zipline. I had always wanted to zipline, but I couldn't do it in a dress and let alone thinking that the cable could break. I found out the zipline could hold more than a few jeeps. What a rush. Those three days I spent with my family doing activities was the best vacation we have ever had. It was also the first time we planned a vacation around physical activities.

During our family reunion we went to the beach. I didn't put on a swimsuit, but I used that beach more than anyone else there. I walked on the beach every morning and evening, in lieu of my normal workout  in the gym back in Arizona. I made my favorite healthy recipes for everyone and I realized how far I had come since the last reunion.

I came back a changed woman. I look forward to my next adventure with my family by my side.

On September 15, 2008 I celebrated the 2nd anniversary of my journey. In some ways I can't believe it has already been 2 years. In some ways it seems like I have been doing this for a lifetime. I had lost 140 pounds and my body fat was down to 28.5 % body fat. I had lost 15 inches in my waist, 20 inches in my hips, 7 inches in my shoulders, 14 inches in my chest, 12 inches in my right thigh, 5 inches in my right calf, 5.5 inches in my right bicep and 2.25 inches around my neck. When I see all that, I can't believe I have lost so many inches. No wonder why my sweats fall off. CNN called and wanted to interview me. What a privilege.

On October 16, 2008, Matt and Orlando from CNN came out to interview and video tape me. I had a lot of fun. I didn't want it to be a normal interview, so after taping in the gym we climbed up Hole in the Rock. With my family by my side we got there right when the sun was setting, what a beautiful sunset. Then we woke up early the next day and went hot air ballooning. I was a little scared, but I had Sarah with me, along with Matt and Orlando. The balloon ride was so peaceful. The next time I want to hot air balloon in Sedona with Paul and Mckenna joining Sarah and me.

Matt asked me if I would go to New York for Fit Nation's Summit. I said yes, so we are going to New York soon. I can't wait for this next adventure!  I'm sure I'll find something exciting to do in New York.

View Karen's slideshow »
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Karen's weight-loss tips

1. Put yourself first. You are worth it.
2. Work out every day — no matter what. Some of your best workouts happen on days when you're tired or feeling bad.
3. Count calories and write everything down.
4. Drink lots of water.
5. Avoid salt and processed foods. Eat fresh as much as possible.
6. If you can't be honest with other people about your weight, be honest with yourself. Sometimes it is the hardest thing you have to do.
7. Ask for help if you need it — people are willing to support you. Limit your time with those who sabotage you or don't support your goals.
8. Keep a journal and take pictures so you can see how far you've come emotionally and physically.
9. If you go off your program, get right back on. Don't wait until tomorrow, Monday or the New Year to get started. Just do it and don't beat yourself up — no one is perfect.

For Terry's Memory & For Their Future: Students Walking

   by Linda Lewis-Daly

IT WAS A PERFECT DAY! The sun was shining and the air was crisp with the early morning September freshness of Autumn. It was a day that Terry would have loved.

Suddenly, the doors opened and out streamed the children. Class after class of excited students rushed out into the morning sunshine eager for adventure. They lined up in rows with their classmates from Grade 1 through the seasoned "Sixers". Today was Terry Fox day.

For many of these students, their annual school Terry Fox walkathon was nothing new. And judging from the various Terry Fox t-shirts that were being worn proudly, many children had obviously walked with their families during the official fundraising event earlier in the month. For others, this was their first introduction to Terry and his Marathon of Hope.

Today was also special for the students of Steelesview Public School in Toronto for it was the kick-off of their Student Walking Program. Each student has been assigned an H-215 pedometer for use during the school year. Students from Senior Kindergarten to Grade 6 will use pedometers to help them:

• understand the benefits of physical activity for optimal health and wellbeing
• discover simple and fun ways to be active at school and at home
• monitor their physical activity by tracking daily steps
• use pedometer data and examples of physical activity to demonstrate and analyze mathematics or science concepts linked to their academic curriculum

Healthy habits begin at a young age. Between the ages of 6 and 12 children are learning to make decisions based on their own choices. They are developing attitudes and behaviors that may influence them for the rest of their lives. This Program is designed to encourage the children to build a strong foundation of healthy habits that they can confidently build upon as they grow.

Each grade level will engage in age-appropriate activities with an increasing use of pedometers, step tracking and analysis. Older students will be given more responsibility for their pedometer. For example, students in Grades 5 and 6 will be able to take it home each night, including weekends. All other grades will only use pedometers during school hours.

In addition to using pedometers, the children are logging their steps in Circle Canada, the online tracking program. Each student is recording their daily steps and each class' aggregate totals are being reported on a monthly basis. The school has posted a large, colourful map of Canada in their main lobby. Push pins (with teacher photos attached) are starting to move across the map as each class takes a virtual walking tour across the country.

Upon graduation next June, students in Grade 6 will be given their pedometer to keep as a gift from Steelesview. We hope that by using the pedometers, the students will develop positive attitudes towards physical activity and continue to make healthy choices as they enter Grade 7 and throughout their lives.

So, as the 300 or so youngsters set out along the pre-marked walkathon path this lovely September morning, they were earning steps to further Terry's vision as well as moving closer to their goal of achieving at least 10,000 steps every day for their own health's sake.

:: While this is not my story per se, it is what I do — that is, encouraging others to live well.

Linda Lewis-Daly

Lewis-Daly & Associates: Workplace Wellness Solutions

Foodscapes

 by Carl Warner

THIS IS A VISUAL STORY.
A story of an imaginary place of very nutritional landscapes.
Click here to visit »