Project Treadmill Desk

6 mile days

2009-06-15T07:26:00.000-07:00

With the students gone, I have been doing some serious mileage. Since graduation, I have averaged 5 mile days, a bit of a jump from my 2-mile days when the students were on campus. I have crossed some serious thresholds: 1000 miles and 2 million seconds. I am knocking on the door of 3 million steps and should knock that out before I head out of town on a conference. The warmer weather has brought new challenges as I had to find cooler clothing and comfier sandals. I have been able to go without my overhead light due to the fabulous nature light that pours through my office windows and the improved air flow of an open window is refreshing. It is hard to imagine that I have been following this routine fairly religiously for nearly nine months. I am excited to see what the next three will bring and to continue to evaluate my physical, emotional, and work well-being as I head in to the last three months, which will draw me toward my one-year treadmill desk anniversary!

Still treading along

2009-05-18T08:14:00.000-07:00

When your older brother starts pestering you for updates on your blog, you know it is time for a quick update. So here it is:
I am still using my treadmill desk for at least part of every day.
Sometimes that means less than 9 minutes; sometimes that means more than 6 hours.
My use of the treadmill desk continues to create smiles (from those that arrive to my office), confusion (from those who can only see the top part of me from the sidewalk below my office window), and productivity (from me.)
While I have been too busy to blog, I have continued to keep track of all my mileage, time, caloric burn, etc. So since my last blogging here is what I've done:
Over the course of 52 hours, I've walked 72.9 miles, and burned more than 15,000 calories.
In that same period of time I have watched 23 Little League games, attended 3 award dinners/desserts, given one public presentation, cleaned my office, met with a gazillion students, and cut my hair.

So while life has been crazy busy - my time on the treadmill desk has helped keep my keel even.

Happy treading all!

Endorphin Equation

2009-02-16T09:22:00.000-08:00

I like Halloween, Thanksgiving, Christmas, New Years, and Valentines just as much as anyone - but for years - probably since the arrival of the small people in my house, it has served to mark at the winter hibernation season. Maybe it is because of my kids have severe peanut allergies that I find it to be my motherly duty to devour any such item that arrives in their bucket, stocking, cracker, or box. That combined with the darkening of days and the frigid temps in the past has made the decision between taking a walk and eating a box of Whoppers to be a no brainer. For whatever reason, Easter doesn't seem to cause a similar response. The weather tends to improve and the 40 days of lent takes the edge off of the gluttony of an Easter basket on Easter morning. This year, however, has been different. The holiday stretch has brought focus, fortitude, and a stability of purpose. And while I certainly ate my share (and probably then some) of the office candy bowl, I also knew that I was doing my part ot keep it all in check. I think it was also due in large part ot my endorphin addiction. Research shows that chocolate and exercise enhance endorphin secretions. So it would follow that if one ate 106 mini-chocolates to equal X amount of endorphins in 2007-08's holiday stretch, then one exercised y amount of minutes exercising on one's treadmill desk in 2008-09, the total mini-chocolates needed to match the endorphin high of the previous year would be substantially less:

x = endorphins from 106 mini-chocolates
x/106 = endorphin/mini-chocolate
y = exercise minutes on a treadmill desk
z = endorphins from treadmill desk exercise

x= z + q(x/106)

where q is the number of mini-chocolates needed for 2008-09

106 > q

Happy end of the holiday stretch!

2,000,000 steps and counting

2009-02-04T06:16:00.000-08:00

Yesterday someplace between advising a student and adverting a graduation crisis, between my tenth cup of coffee and spilling my lunch on the floor, between a staff meeting and a budget meeting - I stepped my 2,000,000th step since my journey began. It occurred without ceremony or fanfare, without balloons or fireworks, without sweat or tears. As I knocked out another 45 push-ups on my quest to 15,000 by years' end, I recognized that I have learned to feed my body, brain and heart in a way that will continue to fuel it for strength, success, and peace.

Life @ 1.4mph

2009-02-02T11:14:00.000-08:00

The college that I work for ran a brief blurb in the weekly newsletter. This is the accompanying picture, which I love because you can see the movement in my legs and fingers (blurry), but my head, face, and upper body look perfectly still. Life @ 1.4mph = pure bliss and total productivity.

stress fightin' machine

2009-01-30T06:35:00.000-08:00

A week ago I attended my first giant staff meeting for my new branch of the college. As an ice breaker, we answered a serious of questions - How will your co-workers know if you are stressed? How will you combat stress? How will you work toward life balance? As I stared at the questions on the page, I realized that the treadmill desk has fundamentally changed my work persona. While the answer to the first was pretty easy - I will be frustrated about mundane things - it was difficult to craft answers to the other two which didn't include treadmill desk in the answer. How will I combat stress? - walk a few minutes on the tread. How will I strike balance in my life? - walk a few minutes on the tread. I realized that not only has my body responded physically to the demands of walking an average of 4.8 miles per day at work, but my psyche has also responded positively. Being able to put myself in a work zone is great - the increased productivity and focus washes away any stress that might otherwise build up. It can also be a johnny-on-the-spot remedy. As we finish up the second week of classes, I wonder if I will feel the same way once mid-semesters (and their associated d-slips) roll around.

Lean...

2009-01-26T06:56:00.000-08:00

Throughout this journey I have tracked just about any variable I could possible track: steps trekked, seconds walked, inches lost, average mph, average incline, and while I report some (see progress report in the right column), there are a whole slew of them I do not. I am pretty religious about updating my progress report on Monday mornings, so I was pleasantly surprised to see that today I have gained some muscle as measured via my anthropometric formula. While not the most accurate of the body fat percentage measurement tools, it is one that I can accurately at home by myself. As far as I can tell, the lean muscle numbers come from some combination of your forearm girth and your wrist diameter. With the inclusion of 40 push-ups per day since Halloween, my upper body is definitely more fit than when I started this project. Having just crossed the 3500 push-ups completed mark last night, measuring progress in the lean body weight was a nice surprise!

FAQs

2009-01-20T20:26:00.000-08:00

Since today's onslaught of students in our office ("do you have any more of those planner thingys") brought with it a maelstorm of questions, I thought I would take a few lines to address the most frequently asked of those:

Q: A treadmill desk in your office! Really? In your office?

A: Yep, really, in my office.

Q: Does your boss know you have this in here?

A: Yep, my boss knows, and her boss knows, and his boss knows. So short of a trustee dropping in and voicing a loud objection - I think I am good to go.

Q: Do you walk on that all day long?
A: I walk on it when I can. Today I did 4.44 miles and 3 hours worth of office work aboard the tread. Tomorrow I am packed with meeting after meeting -- so will probably only get in an hour.

Q: Don't you ever just want to sit down?
A: Not really. I actually feel very energized, productive, and focused -- whatever antsy-fidgety-doodle in the margin-link clicking part of me that often emerges when I sit, seems to have to just go along for the ride when I am walking. Today I had to sign 300+ letters and while I could probably have signed them atop the desk, it was more practical to do it at the table.

Q: How fast do you walk?
A: 1.4 mph @ a 5% incline

Q: What kind of shoes do you wear?
A: Pretty much whatever I wear to work. Yesterday 2" high clogs, today flats. When I work at my home treadmill desk, I wear my treadmill tennis shoes (I bought them as a getting started present to myself last September).

Q: Don't you get dizzy?
A: Not anymore. I did after the first day, but since then I am not bothered by the movement plus reading or typing or writing. As a person who still gets carsick as a adult, this is a monumental feat.

Q: Doesn't your office stink?
A: I don't think so. Of course it is winter, so the office is a bit chilly. Come spring and summer I might have to dial down the mph and incline to make it all work.

Q: Can I use your treadmill desk?
A: Absolutely. However, you might have to fight off C or P who have dibs on the lunch hour. I am always gone for an hour @ 9am so if you want to give it a go -- come on over. If you want to use a laptop, bring one along -- I am wired for all. (aside: When B helped me bring it into the building (under duress I might add), he suggested that I put it in the break room (does my building have a one of those?) so that everyone could use it. He's missing the point on its purpose.)

Hope this clears up any unanswered questions. Please stop by if you can, and as GBC regularly said to folks he encountered in his day "have an effective day."

As mundane, expected, or drab as any other office furniture

2009-01-19T15:41:00.000-08:00

It really didn't strike me until today, that not once during the 3.5 hours of academic advising on Friday did one of my advisees make mention of the fact that I had a treadmill in my office. In their defense I was not aboard the tread when they arrived. This coupled by perhaps the anxiety, excitement, or both of registering for their first term at our college, it is understandable that they had other things on their minds. The oddity of their lack of response versus the students who I have encountered since then has reinforced my decision to bring the tread to work in the first place. I was greeted with big smiles, a few whatthe*%#&, and one wave (from the outside sidewalk below). One of my bosses dropped in and told me to keep walking as though this would be commonplace -- me walking while we discussed registration, orientation, communication, or one of the other -tions. I chose not to keep walking, but in the future, I just might. It will be interesting, as the student interactions are increasing with their return to school, to see the continued response (or lack of response). Regardless, I think it is fair to say that the tread is here to stay - to brighten someone's day, make someone stop and take a second look, or just consider how they might think differently.

Four days and feeling less like a zoo animal

2009-01-15T19:24:00.000-08:00

Yesterday I was walking in the later part of the afternoon/evening on my treadmill desk, when I noticed some shadows of folks outside of my window. I'm sure they didn't see me or if they did, certainly didn't care -- but it creeped me out enough that I drew the blinds. I felt too much like a zoo animal, but it wasn't enough to stop my walk. A docking station with monitor, keyboard, and mouse have been ordered for my office, but since the items have yet to arrive, the treadmill desk set-up is the best option in terms of ergonomics. But by mid-day today the zooiness (is that a word?) of yesterday seemed to be diminishing. As a campus tour cruised by, I kept right on trekking, knowing full well that at least one parent took a double take. My sense of productivity, whether real or imagined, is palpable. Syllabi, one training camp schedule draft, two letters, and one advisee questionnaire written, along with 5 advisee folders read; sprinkled in with advisee meetings, impromptu visits, and other office work - I feel like I am running, not walking, ahead of the game. I am sure the onset of the semester will knock me back in to reality. I am happy, for now, to stroll along @ 1.4mph, but feeling as though I am sprinting along effortlessly at 7.0.

Oh happy day...

2009-01-12T18:33:00.000-08:00

So today was my first day on my treadmill desk, in my new position, in my new office, with new co-workers in a new building and all went well. I was able to cover 2.35 miles today (which was just short of half my milesage for all of last week), so I am so happy to be back on the tread so to speak. I am also happy to report that based on a quick survey of office mates, office neighbors, and the colleague directly below me -- no one seemed bothered by either the novelty of having a treadmill desk in one's office nor the noise that such a desk might produce. It seems quite hysterical to me that for the first time since starting this blog I am sitting in a chair to type in my entry, rather than walking on the tread. But the tread calls and lucky for me, I have two of them. So while the kids and B take in KungFu Panda courtesy of NetFlix, I am going to head upstairs to the home office to feed my brain some brain candy as I delve into my new read: The Middle Place.

2009-01-11T18:18:00.000-08:00

Watch a video of my office panoramic

An end to the discombobulation

2009-01-11T17:15:00.000-08:00

I will start this post by publicly admitting that B was not very excited about helping me move Treadmill Desk 3.0 to its new home in my new office at my new job. It was only after two days of talking about it, a several hours of reassurance that if my new boss thought it was a bad idea, I would move it home. I had, however, done my homework. I measured the space, I played with floor plans (see earlier posts), and I cleared it by the appropriate folks. Since our larger office must meet ADA minimum clearances, I knew I could get it from the car to the office. It cleared all thresholds without incident. After the 2nd picture, B left. I think he still isn't sure this is a great idea. So here is a commentary on the set up from left to right. I will also add my panoramic video to the column on the right.

1. Space
2. Wheeling Pro-Form in to position
3. Foam insulation to put between tread and floor (although I am lucky enough to have a storage room below me, rather than a person).
4. Treadmill mat over the top of the insulation to hold it in position and to provide further quieting.
5. Done -- this part took me a whopping 5 or so minutes (I have not counted the time to get it in the car, drive to work, get it in the building, up the elevator, etc.)
6. Another view of the treadmill desk workspace.

7. I then added a pre-cut 3' piece of shelf board.
8. It is held in place with three bungee cords.
9. Underneath view of the bungees.
10. I added a 3' long kitchen shelf (for traditional use above one's kitchen sink). It is clamped in place
11. A piece of plexiglass rests between the kitchen shelf and the front of the treadmill controls.
12. Another view of the plexi. I rest my laptop on the plexi and use a wireless keyboard and mouse on the shelf below. Ergonomically it works great.

So, as all can imagine, I am psyched to head to work tomorrow morning and jump on first thing to help get me focused for the day ahead.

See you later, See you soon

2009-01-03T14:47:00.000-08:00

As I am T minus 48 hours from officially starting my new job, I decided to create a compilation CD for my dear friends who have been along for the ride (some knowingly, some not so much). Although I am moving less than a football field from my previous locale, the distance is far greater in terms of personal and professional movement. As much as I can't wait to get started on my new chapter, I am equally troubled by the sense of abandoning several friends. So no better way to help quell those feelings than creating something that will perhaps serve as a small token of appreciation for their steadfast friendships.

Here is the playlist, which I might add, is a great treadmill desk playlist.

1. You Don't Have To Move Mountains Nickel Creek
2. Morning Star Borne
3. I Was Here Lady Antebellum
4. Peace Be Upon Us Sheryl Crow
5. Learn to Live Darius Rucker (changed my mind on this one)
6. This Is a Good Street Mudcrutch
7. Truly Believe Edwin McCain
8. Heal Yourself Ruthie Foster
9. Everything to Me Tamarama
10. The Best Ride Stereo Fuse
11. Chutes & Ladders Sean Watkins
12. Mastermind Grace Potter & The Nocturnals
13. Suddenly, I See KT Tunstall
14. Get Your Shine On Jesse McCarthy
15. Diamond Road Sheryl Crow
16. Through My Door The Muckrakers
17. Live Out the String Marc Cohn
18. All Good Reasons Barefoot Truth
19. Clarity Shawn MacDonald
20. See You Later, See You Soon Stephen Kellogg & The Sixers

Thanks to all who have supported me in this adventure!

365 days of good health

2009-01-01T11:59:00.000-08:00

As mentioned several times before -- I am a geek. I love all things gadgets, tech, numbers, stats, and learning. I have already figured that if my daily mileage continues to average around around 5 miles per day, by this time next year I will have walked a bit over 1900 more miles and will be on track to walking the length of Interstate 40 by my 40th birthday. When (not if) I continue my 40 push-ups per day, by this time next year I will have completed 14,600 push-ups. While the numbers might be daunting for some, I find comfort in knowing to where and to what I aspire. I encourage you to do a bit of number crunching for the new year and find yourself at a healthier, happier, and some resolute place when 2010 rolls in. Happy New Year to all!

Steadiness of purpose

2008-12-31T13:41:00.001-08:00

Thanks to my dear friend S and my sweet brother R, I am reminded to begin to think and engage in that age old tradition of making a resolution or two for the coming year. Real Simple magazine (January 2009) suggests that rather than committing to do something (eat better, exercise more, stress less, etc.) that we should commit to NOT doing something (being consumed by things we cannot control, worry, obsess over our bodies, etc.) So in that vein, I am working both sides of the resolution coin so to speak. I looked up the etymology of the word resolution (I've resolved to let my inner geekdom shine forth in 2009) and settled on the following from which to guide my thinking: "Determination; firmness or steadiness of purpose; confidence; conviction, certainty, positive knowledge" (source: OED ). I resolve to continue my sabbatical habits of moving while I work, which will allow me to be a positive force at work and at home. I am resolving NOT to concern myself with the water that has already passed under the bridge. I am also resolving to embrace my new job, responsibilities, surrounds, and co-workers. I am also resolving NOT to forget where I've been and where I am going - this journey is only just beginning.

Virtual workplace acclimatization

2008-12-27T15:28:00.000-08:00

So probably the most daunting part about transitioning to my new job is carving out a space that I can feel at home in and do my best work. I am anxious to get my move on so to speak, but due to the holiday - I kind of need to wait. In the meantime I have played around with some free floor planning software, which has a 3d tool so I can design what seems like a good plan and try to acclimatize myself through the virtual medium. I am pleased to discover based on the dimensions and my configuring that I can probably set up my office in such a way as to include both the gargantuous L shaped desk (that I think is probably stuck in the office for life) and my treadmill desk without it feeling too cramped. I am thinking of ways to insulate the undercarriage of my treadmill so that the person whose office is directly below mine and the one whose office is adjacent to mine won't be completely irritated and bothered by my quirky idiosyncrasies. I hope to have three distinct work spaces -- sit down desk, tread desk, and side table for working one-on-one with students. I am hoping that my arrival will model the myriad of environments that one can seamlessly work between.

5:30am wake up call

2008-12-25T19:49:00.000-08:00

So when the kids said they were getting up REALLY EARLY they weren't kidding. Lucky for me - I didn't hear them at all and once B heard them he told them to go downstairs and fall back asleep. When I woke around 7ish, B was asleep and to my surprise both boys were crashed on the couches near the fireplace. They slept for another good half hour. By 8:30 they had discovered their big gifts by accident -- we didn't hide them very well and they were upstairs playing pool together (with their new pool cues that they had opened on Christmas Eve) when they noticed their big gifts. We had: 1) not accounted for new pool cues from G'pa the night before, 2) that they would be anywhere besides right next to the gift laden tree, and 3) that you could see the big gifts if you were patiently sitting on a stool waiting for your turn in pool. As it turns out is was a blessing in disguise. While we waited for G'pa to come over after church, B and G'ma watched a movie, and I got the sweet potatoes and mashed potatoes started. The big gifts kept the boys occupied until we were all assembled and ready to do the stockings and the tree. It was a quiet day that is now being put to rest with a few miles on the treadmill desk, listening to some new Christmas songs, and watching the boys ACTIVELY play Mario Smash Brothers for the Wii. I'm going to head in to my new office tomorrow to take it all in and start playing around with a good layout. With two windows in the opposite corner from the door, I have to figure out a way to capitalize on an office with natural light (the first time in 16 1/2 years) and views, while facing the door. I hate having my back to the door and with a ginormous L shaped desk, I am somewhat limited in where the desk can go so my creativity is going to have to kick it in to high gear. I am so excited to start my new job with awesome co-workers who have similar passions and energy for student learning.

Half-way through the Holiday stretch

2008-12-23T17:12:00.000-08:00

Yippee! Today marks the half-way point (for those of us that are keeping track) of the holiday stretch (Halloween to Valentine's Day). I feel a renewed sense of energy and will power knowing that, like winter solstice, I have survived to the point at which it becomes easier (fewer candy and food gorge days and longer daylight hours). I think the holiday stretch is equally challenging because we have to endure the urge to hibernate beneath huge fleecy blankets, add to our fat stores, and sleep the weeks away. The treadmill desk has certainly done its part to keep the part of me who enjoys summer days, hiking, fruit salads, fresh vegetables awake. I have raised enough curiosity with my new colleagues and neighbors in the administration building (see last post) that I think I will at least be able to bring the treadmill desk in on a trial basis. My new office is quite a bit bigger as compared to where I have been, so I am eager to get in and make it my own living-working-life balance laboratory. As soon as I begin the set-up I will post pictures to detail my progress.

Crossroads

2008-12-22T09:13:00.000-08:00

Well now that I have formalized my brief stop at a career crossroads, I am excited to announce that effective January 1, 2009, I will trade in my tape cutting scissors and ortho exams for new responsibilities as the newly appointed Director of Academic Resources. For those of you that know me, this is just the perfect amount of stretch and challenge -- as I explained to my 11 yo, rather than being responsible for student-athletes' physical health, I will be responsible for students' academic health. This is a formidable challenge and an exciting new venture. I have to admit that shortly after the Dean and Provost pitched the position to me - one of my first thoughts was "hmmmm, I wonder if they will let me bring along my treadmill desk." Since we are quite deep in snow - and likely won't thaw out too soon - figuring out how to move Treadmill Desk 3.0 into the administration building is not something I yet have to entertain. I am reminded however that just as the treadmill desk had a legitimate place in my soon-to-be-former position, it also has a place in my soon-to-be-new position in that it is a perfect demonstration of how kinesthetic learners can keep one part of their brains busy (by walking) while the other parts go to work on reading, writing, figuring, exploring, applying, experimenting, etc. I am excited to model this type of learning preference accommodation. So just when I thought this journey was coming to an end, I am excited that it is just taking a hard right turning and getting started all over again.

From my vantage...

2008-12-18T18:21:00.000-08:00

...it looked kind of like my treadmill, which made it a whole lot easier to shovel the 16" of snow that had accumulated in the driveway and along 150' of sidewalk. Not only was my shovel just about as wide as the tread, but when I got to the end of the walkway, I turned around to discover that I could also follow my progress in the icy remnants of my treadmill. As I look back over the 50 some posts that make up this blog, I realize that this is much more than a report about how I set up my treadmill desk and how much (or how little) progress I am making. Rather, it is the tidbits of a life being rediscovered. Friday marked my arrival at an unexpected crossroads, one that I hope to speak to early next week. I'm not sure if I would have been mentally or physically prepared as I was had I not jumped on this tread and committed to do something solely for me. The investment in my physical wellbeing is also paying off dividends in my emotional, psychological, and professional health. So as I stand at the crossroad, ready to take a hard right turn, I am thankful for a forum to explore the ideas and for the family and friends who have been so supportive in this journey and whose commitment to me for my next journey is palpable. "I see my path, but I don't know where it leads. Not knowing where I'm going is what inspires me to travel it." Rosalia de Castro

Solace in the hum

2008-12-15T08:59:00.000-08:00

Sometimes when you least expect it, life just jumps up and bites you in the behind. This happened to me at the end of this past week and as I prepared for a series of unexpected meetings, I found amazing solace and calm aboard the tread. I'm not sure if it were the whirrr of my tread motor (although it is pretty quiet) or the steady rhythm of my steps that lulled me in to a quiet reassurance. I felt grounded, focused, and ready to take on the world successfully, which, incidentally, I did. After the meetings, I found the treadmill to be the perfect place to debrief. I turned up my sabbatical soundtrack and let the motion, music, and minutes return me to my pre-meeting, stress-less place. As I gear up for another long week, I find that like any kind of activity, a little warm up aboard the tread pays off. I am also pleased to note that although the week in hindsight seemed pretty stressful, I managed to maintain my routine and continue to make good progress toward my goals (see progress report to the right).

A day in the life...

2008-12-11T10:26:00.000-08:00

I thought it would be interesting (at least to me, and hopefully to my readers) to see how this might work in real life. So here is a series of snapshots of today's workday:

Got to work (read: stepped on to the treadmill desk) @ 7:58am

Walked for 56 minutes before heading out to a 9am appointment

Got back to the office (read: stepped back on...) @ 10:10am

Walked for 84 minutes before heading out for lunch with D
Got back to the office @ 12:50pm
Walked for 30 minutes before jumping off for an afternoon meeting
Got back to the office @ 2:05pm
Walked for 46 minutes before heading out the door to pick up kids
Got back to the office @ 4:15pm
Walked for 57 minutes and then went downstairs to think about cooking dinner.

So...on a typical day I might walk nearly 5 hours while at work, covering 6.82 miles, and burning (at least according to my tread) 1200 calories

Ta-da & the 1st dress rehearsal

2008-12-11T07:59:00.000-08:00

Last night as I was updating my tracking spread sheet, I realized that I would cross the 1M second mark in the last minutes of my evening desk work. So rather than finishing last night, I cut my workout 1 second short of the milestone so that the very second I stepped on to my treadmill desk today I would have accomplished something great! I wasn't sure how I would feel, but as I pushed the speed button and listened to the beeps as the treadmill ramped up and watched the first second tick off, I felt a rush of adrenaline. 1,000,000 seconds. Dang that is a lot of work and workout. 277.77 hours of walking. Although I have only put in one 8+ hour day, I anticipate that with my return to work in January that the second million might come more quickly. Since, I have an appointment this morning at 9am (the same time I will start teaching in January), I thought I would run a dress rehearsal this morning and see how my mileage might be on a average day. I had planned to get on the tread by 7:45am (see earlier posts), but didn't get on until a little before 8am. Since I have to drive to my appointment, rather than walk across campus, I will have to jump off a bit earlier than I will when I return to campus. My plan is to be working at the treadmill desk when I am not at an appointment, lunch, or afternoon meeting. This should be pretty close to what an average day will look like when I return to work. I will report the mileage in a post later this week.

45 calories

2008-12-10T18:49:00.000-08:00

"45 calories," I could have shouted at the assisted living facility's activity director. I almost did today as she was bounding up the stairs as I was following the kids down. Yesterday, when we were in reverse roles (I bounding up, she walking down), I overheard a conversation between the activities director and one of the co-workers. Something along the lines of "I don't need a treadmill, I walk these stairs a gazillion times a day." It made me curious and so I looked up the number of calories burnt while ascending and descending a standard set of stairs (16 treads). Turns out it is just short of .5 calories per tread -- 15 calories for up and down one flight. Since I was coming down from the third floor and I assume she up from the first -- round trip would equal 45 calories. I clocked it on the treadmill desk and @ 5.0% incline, 1.5 mph, it took me ~ 9 minutes to burn 45 calories. She is right - she doesn't need a treadmill desk. But for those of us that don't regularly ascend and descend 3 flights of stairs multiple times a day, the treadmill desk can do the trick. I do think, however, that the stairs provide an important object lesson, particularly in this place where the elevator is the "default mode of transportation" for most of the residents. When we are able we should take the stairs because it can prolong our need for the "default mode of transportation."

Become a gift that keeps on giving

2008-12-09T14:20:00.000-08:00

As the Christmas season gets in full swing, I would like to challenge my readers to give yourself the gift of fitness. As I work on my syllabi for Introduction to Sports Medicine and for Sports Studies Senior Seminar (S4), I am reminded about the continued importance of fitness and general well being. Particularly in this time of economic downturn, it is easy to see a gym membership or new gym equipment as an unnecessary expense, but I would challenge you to weigh the cost of reactive medicine versus preventative medicine. In general preventive medicine costs much less than reactive medicine. Putting money and time into your personal health and well-being equates to decreased personal spending for health care. In workplace wellness programs, the figures are something like for every $1 spent on workplace wellness, employers will save $6 in decreased absenteeism, chronic illness care, etc. Again, paying it forward doesn't need to cost any money. Take the stairs, park in a remote corner of the mall parking lot, or walk to a colleague's office instead of logging on to email. I would also challenge you, as my parents have challenged our family to share your good fortune (however big or small) with those who have little. This year my parents challenged my siblings and our family to help them give away $2k before the year's end. When we posed it to our kids they came up with the following list of charitable organizations: Cancer Special Needs Fund, YMCA Youth Sustainability Fund, Little League Scholarships, and Honor Flight. I was struck by how each of these organizations has a connection to the gift of health and wellness -- either as preventative (YMCA and Little League scholarships), reactive (Cancer Special Needs Fund), or emotional (Honor Flight). The gift of wellness is a gift that continues to give. Give to yourself. Give to others. Become a gift that keeps on giving.

The other side of the wall

2008-12-08T09:01:00.000-08:00

What a delight to be on the other side of the wall and the feeling of satisfaction of pushing through my wall last night! That, coupled with my weekly progress report, has reminded me that if I continue to stay on track, I will continue to move steadily toward my goals. December 23 is shaping up to be an exciting day as I hopefully complete my revised goal of 500 miles and also cross the 1,000,000 seconds of walking mark. Between now and then I have at least three winter holiday parties to attend and I am excited about picking out something to wear and show off the renovated me! I have finished my sabbatical work, so the time I am putting in now on my treadmill desk will be paying it forward in to the spring semester -- syllabi planning, lecture notes, future article ideas, etc. The thing I am most excited about upon my return is the response of my colleagues and campus friends to my new desk. I am hoping to hit the office by 7:45am and put in a full hour prior to my 9am class. I have noticed that the use of the treadmill desk in the morning has also reduced my coffee intake to a manageable level (read: able to drink enough water to balance the caffeine intake). I am excited to take these new habits back to work and to inspire others to adopt similar commitments to a self-renovation project.

Pushing past the wall

2008-12-07T21:14:00.000-08:00

For the first time in 70 some days - I had no desire to jump on to my treadmill desk. I fell asleep watching an 8:00pm show with my older son. Last night I was awoken in the middle of the night by some noisy neighborhood teens, which was shortly followed by a call from a friend informing me that my younger son, who was at her house for a sleepover, had woken up with an earache and fever. Today we spent the entire day entertaining mostly strangers in our house as we survived our stint on the Children's Home Society Parlor Tour. So I am tired. I am yawning as I type and walk. But when I began this journey, I committed to myself to make no excuses. For me, excuses - legit or fabricated - have always become a slippery slope. If I bag out of my routine because I am tired, then I create a precedent for bagging out when I have too much to do. Exercise, nutrition, and general wellbeing must be purposeful and that is the journey that I have committed to; one that reclaims my previous self from excuses, self-doubt, boredom, and external criticism. This is not to say that I would jeopardize my husband's, children's, or own wellbeing, rather this is more of a realization that when I am able - being purposeful in this journey pays dividends in a healthier me, which in turn transports me to a more energetic, happier, and healthier place from which to care for my family, work, and other responsibilities. So 20 minutes in to a routing on an evening of a day that was likely to see 0 minutes -- I journey on.

Advertisers beware

2008-12-04T08:54:00.000-08:00

For whatever reason my blog has recently attracted the attention of advertisers who are hoping to make a quick buck with free web space. I am of the mindset that my blog isn't the place for treadmill advertisements. In fact, I would recommend the opposite for folks that are curious about whether a treadmill desk is right for them. I would suggest if you are investigating this as a possible activity for your home or professional office that you look for a cheap treadmill either on Craigslist or in your local paper or better yet borrow one from a friend. The combined cost for the TWO treadmills I have is LESS THAN $200. The apparati to transform them in to desks came from scraps in my garage. You do not need to spend in excess of $2000 (advertiser #1) or $479 plus shipping from the UK (advertiser #2) to make this work for you. If you are an advertiser - beware - I will either delete your comment or suggest workarounds for my readers.

The list of things I can do while walking...

2008-12-03T18:28:00.000-08:00

and working on my treadmill desk continues to grow. Last week I hand sewed tiny little leaf shaped buttons on to a curtain I was making for my mother-in-law's new place. Sixty little buttons in all. Sure, it would probably have taken less time sitting in a chair and I had to be really careful not to mess the curtain up in the tread, but in the end it was a rewarding walk. On the day after Christmas, I walked quietly and thought through all the decorations I had stashed under the stairs to come up with what I think is a fairly good display for our debut on the Christmas Homes tour. Today I updated the address list for our annual Christmas, affixed all the labels, and then stuffed the cards. As I look forward to my return to work in January, I know that the greatest challenge will likely come in grading exams. I have yet to be able to write a hand written note that doesn't look like it was forged by my eight year-old. But like anything I have undertaken thus far aboard the tread, I suppose it might only be a matter of time before I might master such a skill. I am hoping by the time Christmas rolls around I will be able to write legibly enough to practice while writing my thank you cards. In looking back to the "Clean out the turkey" post (11/6), I am quite thrilled with how on-task I am (now if I could just figure out how to run the recycling to the recycling center from the sanctity of my treadmill desk life would be great.) My youngest son has even pulled up one of the high stools to work on homework at the desk. The picture above (of our mantle) clearly illustrates the sense of calm I have with less than 50 days until my sabbatical returns - filled with peace and joy.

"Well, can you walk without getting winded..."

2008-12-02T20:05:00.000-08:00

When my physician asked me if I felt like I could "walk some distance without getting winded," it was all I could do to not bust out laughing. "Yep," I said, "I can walk without getting winded." Although I was being seen for my annual physical (note to readers: lots of insurance companies pay for annual physicals beyond a routine gynecological one), I have been fighting off a bit of a cold or a cough. He must not have believed me, because he followed up with a "even when you have a cold or a cough" clarifying question. "Well yesterday I walked 12.5 miles," I said "and I had the cough and cold since before then". When I told him about my treadmill desk, he was intrigued. I saw him note something on my chart, cross off something he was going to ask, and write "n/a" next to something else. Not sure what they were, but my guess is that it had something to do with "are you getting regular exercise?" I passed my physical with flying colors. My blood pressure and pulse were very low and my weight was the lowest it has been in several years. He changed up my meds for RLS, asthma, and allergies - but most importantly he gave me a "squeaky" clean bill of health. According to the body age on my Wii Fit -- I am 39 going on 26!

Kicking off Monday in foggy style

2008-12-01T07:52:00.000-08:00

As I do a quick warm up on the tread desk, I thought I would update my progress report (see right column) and my map. I am so close to Rimmy Jims, which marks my original goals. Clearly, with 50+ days to go until my sabbatical is over I will easily surpass the 390 mile mark. In fact, I will do it this morning when I once again hit the asphalt with friend K for a walkabout town and a cup of joe. It is a crazy foggy morning, but I find myself filled with satisfaction, happiness, and a huge sense of accomplishment. We decorated the house yesterday to prepare for a month-long celebration of the Christmas season. I feel that I have arrived at a point where the daily ins and outs of life are no longer stressful, but welcomed - where the future is filled with potential and the days with good memories. Happy walking everyone!

2 down, 2 to go

2008-11-30T19:02:00.000-08:00

Of the holidays during the holiday stretch (Halloween to Valentine's Day), I think Thanksgiving is the hardest to survive successfully. Not only is the house often filled with fun-loving relatives (who might or might not want to join in your exercise routine), but the day is also food-centric. The combination (family, friends, and fun instead of exercise + ridiculously huge meals) can easily derail even the best laid plans. As a result I decided to let the chips fall where they may and didn't track my weight as closely as I have. Last night B and I enjoyed an amazing dinner with his family at the chef's table, which was actually in the kitchen, at the local swanky hotel. It was a seven course meal (complete with 7 glasses of wine) and I was sure that scallops, lobster, duck, Kobe steak, sorbet, lamb, and dessert would serve as next week's motivation to reaffirm my exercise intentions. It was fantastic and what was absolutely amazing was that while I was pleasantly satiated, I was not nasty full. The portions were perfect. So when I emerged this morning from a week long buffet and a much reduced exercise routine, I was pleased to discover that I had pretty much stayed the course on all fronts. I think my new regime has also reigned in my eating-out-of-boredom in a positive way. Since beginning this experiment, I have noticed that I eat only when I am hungry and often I am not crazy hungry -- I think walking has replaced the boredom that brought on eating -- particularly over weekends or long holidays. I am excited to launch in to week nine tomorrow morning!

5500 calories !?!???!

2008-11-27T11:38:00.000-08:00

After reading that the average American eats approximately 5500 calories on Thanksgiving day, and after preparing the caramelized onion + apple + bread stuffing , garlic mashed , and sweet potatoes casserole, and after starting my father-in-law's Christmas present on ArtsCow, I jumped up on the treadmill desk to get some personal work done while watching the end of the Macy's T-Day parade and the beginning of the Purina National Dog Show. As I write this blog I am reminded of how thankful I am for the many blessing in my life: my faith, my loving family, my good friends, a good job, improving health and fitness, a warm house, and many unique gifts and talents. I hope as you surf the web today you have time to reflect on the many blessings in your life (no matter how few or how many) and that you take an opportunity to reassess the things you can do in the coming year to provide blessings for others. Happy Thanksgiving!

Medication Macala

2008-11-26T16:50:00.000-08:00

So after 58 continuous days of exercise, I finally found myself taking a break from the treadmill desk after a long day of moving my mother-in-law into her new apartment yesterday. I was once again reminded of the importance of preventative health as I sat at the table in her new apartment sorting through a myriad of medications. The ginormous daily pill boxes my brother-in-law purchased provided the perfect sorting tool and a walk back into elementary school memories as I dropped pill after pill in to the little compartments -- it was a bit like playing macala -- but rather than brightly colored legumes to use as my game pieces I found myself playing with oddly shaped, brightly colored, and helpfully labeled tablets and capsules. Medication macala. It took my more than an hour to sort the 20 some medications across the morning and evening med boxes (checking and double checking) and provided a great opportunity to remind myself about the importance of keeping up my treadmill desk and 39 push-up routine on a DAILY basis for the rest of my life. Although I did not feel anxious about missing yesterday (as I might have weeks earlier or with previous routines), I was happy to find time today to jump back on the tread.

and holding...

2008-11-24T19:29:00.000-08:00

"So this is your 'and holding...' birthday," a close friend said to me last Thursday on my 39th birthday. I asked for clarification and she said "you know, 39 and holding..." I told her that I planned on spending my 40th year working toward my 40th birthday so that I arrive to that day healthier in all aspects of my life - physically, emotionally, spiritually, and professionally. Little did I know, as I made that statement, that I would be "and holding" sooner than later. This was the first update in which I had not lost any weight, rather, I was just holding. And while I continue to close in on other goals (Rimmy Jims, 2M steps, 1M seconds, 500 miles), it was the "and holding" realization that made me re-evaluate my mindset. With sick kids home from school on Friday, relatives descending upon our guest room on Saturday, and the ongoing move of my mother-in-law in to a new apartment - I had to question my expectations for this week. Were they realistic? Were my setbacks stress related (even though I feel fairly stress free)? I did continue to make progress on inches lost and in the end, if I had to choose one or the other, I would like to fit into the new pants I just bought today rather than marry myself to a number on a scale.

50%, 55%, 71%, 80%, 91%, 100%

2008-11-20T18:54:00.000-08:00

As a child of a mathematician, I have always been fascinated with numbers and statistics, so as mentioned in an earlier post I track any and every variable I can. So today marks the half way point (50%) of this journey from 9/22/08 to 01/19/09 -- from the day I fell in love with my treadmill desk and the day that I take it with me on my next adventure. Today also marks 55% complete on my goal of 2,000,000 steps and 71% complete on my 500 mile goal. I think goal setting, particularly if you are a person who likes to watch fundraiser thermometers get colored red, is a great way to motivate yourself. When I started on this adventure I didn't really plan on tracking steps or seconds, but since then I have and each goal (no matter how mundane) serves as a small milestone along the longer path. Today marked 80% completion of my 1,000,000 second goal and 91% complete of my original 390 mile goal. And while I have plateaued a bit in other goals (mainly weight loss - currently stuck at 10 lbs loss), the little goals continue to feed the piece in me that likes to watch the numbers change and likes to color the thermometer in red. Finally, today marks 100% completion of my 39th year and a bright outlook as I charge headlong in to #40.

Rimmy Jim and beyond

2008-11-19T15:18:00.000-08:00

Rimmy Jim sounds like a crazy nick name, but it is just my latest focus as I work myself along Interstate 40 on my year long birthday present to myself (see map to the right - Rimmy Jim is about where the Interstate 40 sign is). I had originally planned to blog something other than what I am blogging now, but I discovered that my treadmill desk focuses me in a way that previously I have not been focused. I was listening to Merlin Mann's Inbox Zero on Google Video and was trying to multitask as I always have - listening to an audio file, checking email, blogging, writing, and doing whatever. But for some reason I couldn't. Now hear me correctly, I think there is always a place for the multitasker in me (think sick kid, stack of papers to grade, dinner to cook, homework to help with, and Christmas cards to address); but, I am learning as I enjoy my newly focused freedom that like everything there is a time and a season. My focus seems honed in a way that while I have previously been able to flit about across several web pages, grade papers, and check email, my new found focus has made me recognize the efficiency in a singular focus task. I enjoy writing my blog without any other distractions. I enjoy surfing the web with my email turned off. And I enjoy the satisfaction of working through a hard chunk of writing or to-do list items. I am excited about carrying this focus back to work with me in January. And while Interstate 40 ends in Kings Gate, North Carolina, for the week I have my sights set on Rimmy Jims.

Chainsawin', Wood Haulin', & Treadmillin'

2008-11-18T21:03:00.000-08:00

What I have happily figured out is that my treadmill desk addiction has become so ingrained in my daily bodily needs, that even though I spent an hour this morning learning to use a chainsaw (thanks K) and another hour or so safely and properly wielding said chainsaw, and then a bit more time tossing about the "rounds" that I made quick work of with my new friend, Mr. Chain, followed by a walk with a friend, shopping with my mother-in-law, a few hours as a spectator of various grades of schoolboy basketball, and a minor computer meltdown at our house -- even after all that, after the dust settled, the kids were asleep, and I had brushed off most of the wood chips, I jumped up on to the treadmill desk to check email, watch some tele, and write this post. I also have discovered that my daily use of the treadmill desk has enabled me to work stronger, longer, and more efficiently. While the chainsaw wasn't especially heavy, it was awkward. While the walk wasn't long, it followed a morning of hard labor. I felt strong, empowered, healthy, in shape, and ready to tackle whatever life might toss at me - be it mother-in-laws, basketball spectating, or computer meltdowns. While I half expected to jump on the tread to burn some residual stress, what I noticed was that my routine has strengthened my resolve in so many areas of my life.

Treadmill Desk 3.0

2008-11-17T19:14:00.000-08:00

So here is my Treadmill Desk 3.0 - the model I will take to work and with which I will make all my co-workers jealous. It was easier than 1.0 or 2.0 (see earlier posts 9/29 & 10/13) due to the parallel-to-the-ground handlebars. I was able to easily bungee the white shelf board in place. I used an old over-the-sink shelf (clamped in place) and a piece of plexiglass to create a second floating shelf for my laptop. It is a smaller and much quieter unit than the 595le, so will fit better in to my expected use of it at work. In the interim (between now and when I return to work), I will use the ProForm 420. Hopefully my excitement about my new tread won't overshadow the great progress I continue to make - losing 10.5 lbs. and 8.5". I have updated my progress report in the right column and will add additional pictures tomorrow.

Wowsie! Early Birthday Present

2008-11-16T20:10:00.000-08:00

So since about the first full week, I have begun worrying or wondering or wrangling with the idea of how to recreate my treadmill desk at work once I return from my sabbatical on Jan. 20. I had thought about getting a Tread Desk; but with the economy as it is, I didn't think that this would be a good use of our family resources. It also seemed quite unlikely that my employer would be willing to splurge for one for similar reasons. I began to check Craigslist in hopes of finding a used tread that I could jury rig for use at work. While the kids were out and about with a friend today, B and I ran a few errands - including a trip to Sears. And even though we weren't thinking about making any big purchases -- the huge sale, plus the 10% off Sears' cardholders (6-9pm Sunday night), plus 5% for the floor model, which was already on clearance had us driving home with a ProForm 420 in the back of our truck for under $175. "Happy birthday," B said. I thanked him and rode home with a smile ear to ear - overjoyed that one outstanding task could be crossed off my prepare-to-return-from-sabbatical list. The set up was quite easy. I will post pictures tomorrow of my newest setup. If you are in the market for a treadmill, I would strongly encourage you to cruise by your local Sears store tomorrow and see if they have any ProForms on clearance. I previously had the 595le, which will be my home office desk. The 420 is tons quieter and will go back to work with me in January. Yeah!
(post note: I think the sale at Sears continues today)

The happy, sleepy, medium

2008-11-15T08:12:00.000-08:00

A few days back (it might have even been last weekend), I read an article about the effect of too little or too much sleep in regards to one's weight. I think it might have been in one of the shiny, weekend newspaper inserts. Anyway, when I updated my MedHelp trackers this morning, after accumulating a whopping 9 hours of sleep last night, I was curious whether the findings from the research were being replicated in my own life. While the correlation isn't perfect, I did notice that there was usually a slight weight gain following days when I slept more than 8 or less than 7. I have posted screen shots of the two trackers, in such a way that the sleep column lines up with the correct morning. It was interesting to see that the stretch while I was in California (six dots in a row) and slept 9-10 hours per night did correlate with a bit of a weight gain (~ 2lbs). And while there are many other variables, I really did try to behave myself in California (low stress, good exercise, healthy eating, etc.) On days when I slept less than 7 hours, I also saw a increase. The low and steady weight loss correlates with a good stretch of sleeping 7-8 hours. The sleep tracker lists my average sleep as 7.6 hours. I have slept as many as 10 hours (while in California) and as few as 6 hours. What does this have to do with my treadmill desk project? I'm not really sure other than that since beginning on this journey I have had much more consistent sleep than I did prior.

1M down, 2M on the horizon

2008-11-14T18:48:00.000-08:00

I was originally going to take today off. Like a personal day at work, so to speak. It wasn't exactly planned; but, between cleaning out the garage with my husband, giving a midday presentation, and shopping for a weekend chalk full of baby showers, it seemed fairly unlikely that I was going to have any "desk time." But after mowing the lawn, running out for dinner, and jumping in the hot tub - my body was telling me something different. I think the best description was that my legs felt like what a dog must feel like after his or her owner has been away all day , I needed to get up for a walk. So walking I am. I will probably load up a Netflix movie, rather than doing any real work, and so in the end it will be just as I imagined - a personal day. I have noticed that my legs seem to have received the most benefit from my late-in-the-day walks. As a long time RLS patient, I have tried nearly every drug on the market - with good, crappy, and mixed results. I am currently on a dermapatch that works great. But sometimes I forget to trade it out and then I am left to manage my symptoms overnight with a less potent option. However, I have noticed that my symptoms are much better than they have been in the past under similar circumstances. I contribute this to the only thing that has really changed - project treadmill desk.

T minus 2396.2 steps

2008-11-13T10:12:00.000-08:00

Wow! I am really close. I have to say that the idea of 1,000,000 steps seemed lofty at first, but thanks to my Excel tracking sheet, I am able to set realistic goals, and track the speed at which I am closing in on said goals. I have been using Excel since the beginning of this project to track mileage, steps, calories, weight, girth measurement, and body fat %. For awhile I was also tracking what I was eating, but once I got my boredom eating under control I have let that piece go - no sense tracking stuff you no longer need to track. My adding in a today's date formula (today()), I have been able to calculate how quickly I would be able to walk a million steps, 500 miles, etc. The motivation that I get each day when I enter in my daily numbers is quite empowering. I have also learned that looking at different variables in the smallest denominator has helped. So miles in steps, hours in seconds, weight in body fat % points. In the time that it has taken me to write this post I have covered close to 400 steps -- so really the title should be 1994.2, 1993.2, 1992.2...

My Goodwill shirt

2008-11-12T08:09:00.000-08:00

So here is a confession - I LOVE shopping at Goodwill. For awhile it freaked out my husband (what would people think), but when he realized that I could regularly purchase 3 pairs of jeans and two shirts for under $12 -- his freakiness diminished. It has been super helpful to have a great Goodwill in our little college town - particularly since my weight has fluctuated nearly 40 lbs in the last four years. A few months ago I bought a fun, Columbia brand shirt (hence the X on the tag, which equals name brand, which means no additional discount). Unfortunately, when I got home, I was busting out of it -- literally. I sadly put it in the end of my closet that is reserved for stuff that needs to go to the consignment store. But life got busy, I didn't get to the consignment store and lo and behold this morning, I got adventurous and tried the shirt on again. Project Treadmill Desk strikes again! Not only have I lost 11.5 pounds, but I have also lost a little more than an inch in my chest -- just enough to go from "busting out" to a nice tailored fit. While this might seem like a small thing, when you look good and feel good, it is quite amazing how everything seems good - despite dreary weather and disappearing sabbatical days. If you are still debating whether a similar program is right for you let me once again assure you that when you look great and feel great chances are very high that you are great!

Forty-nine days of fun fitness

2008-11-10T14:26:00.000-08:00

This morning, I greeting the beginning of week eight by frantically finding a pair of jeans and a warm sweatshirt so that I would be ready to go walking with a friend right after sending the kids to the bus. It was fun to feel the change in myself physically and emotionally as we traipsed along our 5.44 mile course (stopping midway for Starbucks). We carried on a great conversation while keeping up a good clip. I'm not sure if I would have been able to walk as fast or as far while talking as we did today. This experience, coupled with my continued progress in several important health variables has strengthened by resolve to walk straight through the winter doldrums and avoid (probably for the first time in the last many years) adding on any "hibernation" weight. I have updated my blog template, my Route Tracker map, and my health variables. By Thursday I hope to have walked across the 1,000,000 step threshold. My unswerving enthusiasm and motivations have inspired me to challenge my other soon-to-be-40 friends to join me in a year-long birthday celebration to good health.

Clean out the turkey

2008-11-06T08:41:00.000-08:00

In just a bit more than 10 weeks, I will be returning to my full time job. I think about returning to work, like I think about Thanksgiving dinner -- neither excite me, but when they arrive I will rise to the occasion. As Thanksgiving rolls closer, I am reminded of a strategy that I have employed in the past - those great articles in Sunset magazine or Rachel Ray that give you a timeline of sorts (2 weeks in advance - buy turkey, 1 week in advance - thaw turkey, etc.). I think I can employee a similar strategy for a healthy return to my job. I feel like I have made great gains physically (actually more losses than gains), emotionally, and professionally. I am hoping to maintain the momentum right up until Jan. 19 - so I can return much like the anticipation of a Thanksgiving turkey -- with a feeling of satisfaction (for a job well done), satiety, and sanity, which will hopefully propel me through the spring semester. To that end, I am beginning a timeline of activities that I hope to accomplish in preparation for my return - some are related to my goals set forth at the beginning of this project and some are not. Feel free to make suggestions in the comments.

10 weeks out - adapt, begin employment, and finalize GTD (get things done) system for RTW (return to work)
9 weeks out - meet with big boss, finalize syllabi, order textbooks
8 weeks out - order holiday cards
7 weeks out - give thanks and enjoy Thanksgiving
6 weeks out - prep house for house tour, send out holiday cards
5 weeks out - do Christmas shopping
4 weeks out - make list of things that will need to return to work with me
3 weeks out - savor the season
2 weeks out - pack return boxes
7 days out - find "knock 'em dead" outfit for first day of school
6 days out - ???
5 days out - ???
4 days out - ???
3 days out - ???
2 days out - ???
1 day out - lay out "knock 'em dead" outfit for work tomorrow

BMI, BF %, & WHR

2008-11-03T10:51:00.000-08:00

Although I've never been a big fan of the body mass index (BMI), I am finding now at the six week mark that my BMI, body fat % (BF %), and waist-to-hip ratio (WHR) are much better predictors of how much progress I've made than a myoptic weight measurement. Each year when I work with colleagues in our employee wellness program, I work hard to refocus them on the larger picture rather than just their weight. However, until you can see measurable progress in one or more of the aforementioned variables, it is hard to convince them otherwise. Finally, I am seeing movement in these three variables, so I will stop charting my weight publicly and will begin to post improvement in these more important areas. Since 9/22/08 my BMI has improved from 23.7 to 22.2, my BF% has improved from 26.31% to 25.81%, and my WHR .88 to .87. Of these measurements, the one that still leaves me in an at risk category is the WHR. WHR measures the difference between your waist and hip girth. A WHR of less than .80 is considered to be a good predictor of decreased risk for cardiovascular disease, diabetes, and certain cancers. While I do not have a genetic predisposition to diabetes or cancer, there is a family history of high blood pressure. Thus, the more I can do now to move my WHR toward the .80 end of the spectrum the better (>.90 is considered increased risk).

Happy Birthday to Me

2008-11-02T12:57:00.000-08:00

Actually my birthday is still a ways a way and more importantly for the purpose of this post, my 40th birthday is quite a ways away. However, I have decided to give myself a year-long birthday present in my 40th year by walking the distance of Highway 40 (see graphic at top of right column) - on a quest for continued improved fitness, better health, good eating habits, and a strong body. I found a great tracking website at MSN Health Vault's Route Tracker . As a visual learner (see my learning preference inventory), I find that the added graphical interface serves as an additional motivation. If any of my regular followers or loyal readers would like to join me on this route, please drop me an email or leave me your email in the comments section.

(post note: If you decide to join me on this adventure, I will spot the the number of miles I have walked at the time you join.)

One down, four to go

2008-11-01T13:10:00.001-07:00

The holiday season that is bookended by Halloween and Valentine's day is always the longest 106 days in my fitness and health routine. This, coupled by the impending winter weather, seems to always be ripe for falling back in to sedentary habits and crappy eating. So when I woke up this morning to see that I was still headed in the right direction on several goals, I was ecstatic. And eventhough I got not nearly enough sleep last night and really feel like taking a nap, I am happily trudging along on my treadmill. If the same variables were in play at this time last year, I would have collapsed on to the couch for a long winter's nap.

Arm strength & 70-year old reminders

2008-10-31T11:54:00.001-07:00

In the last two weeks I have had the unusual experience of being active in the care of my 70 year old father and my 70 year old mother-in-law. It is through this experience that I am so incredible grateful for the genetic code that my parents have passed down to me. About 6 weeks ago, my dad injured his knee while dodging a wave during a spontaneous walk on the beach. He is a fabulous physical specimen of preventative health and fitness. He bikes, kayaks, travels all over the world, and walks regularly with my mom (who is herself a youthful 67). My mother-in-law on the other hand is on the other end of the spectrum. She has many chronic health conditions and after a series of recent health issues, we are preparing to move her in to an assisted care residence. I stayed with her last night to help with some mobility issues she was having. Earlier in the month I watched my dad easily maneuver with a walker and later crutches - his upper extremity able to carry a heavier load while he recovers from knee surgery. My mother-in-law, on the other hand, struggles to push herself up into her walker. These wonderful object lessons so closely together have encouraged me to add a push-up routine to my daily activities so that I can maintain a strong upper body to go with my increasingly strong lower body.

750,000+ steps

2008-10-30T09:14:00.000-07:00

Since my live demo with Core Health a few days back, I've been curious about the number of steps I take per day. The American Heart Association recommends 10,000 steps per day. It is at this level, according to their research, that the human body is able to better fight off disease, counter aging, and maintain a healthy weight. So today I counted the number of steps I took in a minute (81). Then I calculated the number of minutes I have walked during this experiment (9337) and multiplied the two numbers. I was excited to see that I had already walked more than 750,000 steps and was on track to reach a million steps before my sabbatical is over. On average, my new desk set-up has accounted for nearly double the AHA 10,000 step recommendation. It is helpful to break out the steps, because they add up fast. Averaging 19,000 steps per day, I am hoping to walk a million steps right around the winter holidays. It will be interesting and challenging to see if I can maintain my schedule throughout Thanksgiving since my kids will be home from school for the week and we will likely be moving my mother-in-law into assisted living. I will need the extra mileage just to counter the increased stress!

Ergonomics Revisited

2008-10-29T08:28:00.000-07:00

So after a week of trying out my new ergonomically friendly set-up, I am pleased to report that the negative tilt keyboard has been a great addition. I left the mouse on the other section. Initially I thought that I might need to move it as well, due to pain throughout my middle deltoid. As it turns out, the pain was related to the flu shot I had received earlier in the week and has since resolved. I have a piece of plexiglass that fits over the cutout; so, when I return to work in January, I will be able to put the plexi down to then create a space for grading papers, etc.

Workplace wellness

2008-10-28T09:15:00.000-07:00

Yesterday I had a most enjoyable session with one of the salespersons at Core Health to explore the tools in the Core XL program for managing workplace wellness. Each winter I run my employer's workplace wellness program appropriately titled the Great Fitness Challenge. Unfortunately for me, the administrative load to run a wellness challenge for 100 of my closest colleagues usually throws my personal health and fitness in the crapper. Instead of tracking my own activity levels and behavioral changes, I end up tracking the changes of my colleagues. The Core Health program automates most of the things I do my hand and would enable me to be a better colleague, a healthier colleague, and a more engaged colleague. I can only hope the powers that be see the cost (~$30/employee) as a great investment. The best thing about the demo with Core Health was that I spent the entire demo on my tread with no ill effects and no "Hey what's that weird hum in the background?" If you are employed, I would love to hear what your employer provides in terms of workplace wellness programs.

Week Five Update

2008-10-27T08:36:00.001-07:00

After five weeks (35 days on my treadmill desk), I am feeling great. Not only am I proud of myself for keeping up this new, healthy habit; but I am also excited about how I feel. My goal to return from my sabbatical in better shape physically, emotionally, spiritually, psychologically, and professionally seems well within my reach. I have added my update to the column on the left, which includes improvements in pounds and inches lost. If you are still debating whether this is the solution for you -- wait no longer -- you are five weeks from feeling great! (post note: when I was updating my stats I noticed that the total calories divided by 3500 (calories/lbs) equaled the number of pounds I have lost. Is this working? You bet.)

Half-way done

2008-10-23T21:40:00.000-07:00

When I set forth on this journey I was hoping to walk 390 miles - in celebration of my 39th year - before I return from sabbatical on Jan. 19, 2009. Starting my journey on 9/22/08, I am 31 days in to this adventure, 26% of the way. Needless to say I am excited to have surpassed my half-way point with more than half of my time left. As such I am reevaluating my goal and shooting to eclipse 500 miles before Jan. 19, 2009.

More on ergonomics

2008-10-22T15:26:00.000-07:00

I'm back to the drawing board, literally, in that I am once again working out the bugs as I work toward perfect 'puter gadget positioning for someone of my height - 64". While I have been able to find many sites about the best ergonomical positions for sitting posture, diagrams illustrating good standing desk posture are a bit more illusive. I did find an excellent website at Cornell University that guides you through proper positioning. I figure the only difference is what is happening below my waist. So I am experimenting with a floating negative tilt keyboard tray. I have attached it to the bottom of my lower desk section with four little ropes that I can adjust until I find the perfect height. I still have my mouse on the main desk, but will play around with whether it needs adjusting as well. Right now the keyboard is not actually visible, as it sits below the desk, but I think with a cutout and a plexiglass overlay (yep - I actually have spare plexiglass laying about from a craft project from a few years back) it will all work seamlessly. This new design also allows me to postion my mouse just about anywhere - including dead center of the keyboard. I read on the Cornell site that the closer to your midline the better and the more akin to normal hand carrying angle the better, so I have wedged the mouse pad so that my hand rest on the mouse just as it would without the mouse. I am going to try this new design for a few days and then I will report how it is going.

Home again, home again

2008-10-21T12:12:00.000-07:00

Happily home again and already on my tread. I was able to feed my positive addiction during my time away by carving out at least one hour per day to walk. I was definitely walking more quickly than I do at home. During the last week sans treadmill desk I averaged 3.4 mph, covering on average 6.5 miles per day, across 1.9 hours per day. In total I burned 3972 calories across six days. While I did not experience any weight loss during this period, I did lose some additional inches. I am looking forward to how my body responds to its return to a slower, yet longer daily walking schedule.

Day #28

2008-10-19T20:33:00.000-07:00

As I walked home to my parents house from church (after walking to church earlier in the day) - several things struck me with increasing clarity: 1) although it was warm out and I was in a long sleeve shirt, I am fit enough to walk 3.5 mph across town without breaking a sweat, 2) it is true what folks say, you do see another part of the city, town, or neighborhood when you are on foot, and 3) day #28 has arrived without much fanfare, fear, or failure -- walking is now clearly an addiction (albeit a good one). I feel better if I have walked, tired if I haven't. I am heading to the end of my day with a great sense of accomplishment, satisfaction, and the appropriate level of exhaustion.

Airport Perimeters, Sunrise, and the Library walk

2008-10-15T16:02:00.000-07:00

As I mentioned in an earlier post, I was nervous about how I would keep up my momentum once I arrived down south to provide reinforcements for my mom, who is nursing my dad back to health after a nasty knee injury. I was lucky enough to walk 2.6 miles at the airport (from concourse c, to the end of b, to the end of a, back to the end of c, down to the end of d, to the Starbucks, and then back to my next gate at d). Thanks to google pedometer I was able to zoom in on the airport via satellite and trace my course.

Last night, I confidently said to my parents that I was going to jump out of bed and take a walk. When the garbage truck and sprinklers woke me up, the last thing I wanted to do was "go for a walk." I fell back asleep. About a half hour later I woke up again and this time did get out of bed. I walked for almost 50 minutes - covering about 3.5 miles. I took three shorter and slower walks with my 4 yo niece later in the day - one to the library 1.7 miles away (took us 35 minutes), the second from the library to the bus stop (.4 miles away, 10 minute), and the third from the bus stop back to the parents' house (.3 miles, 10 minutes). I feel good about my ability to keep up my progress and wonder how I can use this experience, particularly the airport walking in the future.

Travel Tips

2008-10-14T08:16:00.000-07:00

Well I'm just a few hours short of boarding a plane for a full day of traveling. As such, I will be off my beloved treadmill desk for the week, but will be working to find good alternatives. Because I have a 2 hour layover, I thought I would start by walking the concourse for an hour or so while listening to a podcast I am hoping to get caught up on.

Treadmill Desk Set-Up 2.0

2008-10-13T13:22:00.000-07:00

Alright here is an updated picture of my adjusted set up. I also want to reiterate that no money was spend for this set up. I had all this stuff lying around my house - scrap wood, unused wireless keyboard, shelf board, bungee cord, light, 2 sets of clamps. It is hard to tell from this picture but the keyboard is supported with a little ledge, which holds it in place at an incline and the little platform for the mouse creates a parallel-to-the-floor surface for easier mousing and less stress on my hand and wrist.

Ergonomics

2008-10-13T12:12:00.000-07:00

After posting my treadmill desk pictures on the Office Walkers site, I noticed several posts indicating that it would be best to have a monitor that is separate from your computer (particularly if you are using a laptop) so that your screen is at the appropriate ergonomic eye level. So adjusted my shelf boards a bit so that my laptop is on a shelf clamped to the top of my treadmill. I hooked up a spare wireless keyboard that I had lying around and it rests on the lower shelf. So far, so good -- no neck pain, eye strain, or anything else. I still need to create a better place for my mouse to rest. The keyboard is on a bit of an incline, which works great -- but I think I need a more level surface for my mouse.

Inclines

2008-10-12T20:50:00.000-07:00

Booty kicker. I am 20 days in to this experiment and certainly 20 days healthier. The first day I broke out in a sweat going 1.5 mph before settling in on a 1.2 mph non-sweat generating speed. However, with my background in sports medicine I understand the necessity of the SAID principle (specific adaptations to implied demands) - meaning that I need to continually raise the bar in order to keep making good progress. Thus today I tried walking my usually time and speed at 3% incline. I am happy to report that my gluts are a little sore but I am no more sweaty than I was walking at 1.2 mph. I will have one more long day tomorrow before I board the plane for California - so I will report how I feel physically after a 10+ mile day.

Fears, Futures, and Fortitude

2008-10-11T15:07:00.000-07:00

So as I near the end of my third week, I am finding myself nervous about week four. As a person who spends a good deal of each year cajoling faculty and staff at my college to engage in new exercise routines -- I know how critical week four can be. Week four takes someone toward the all important 28 day mark. Research shows that on average it takes 28 days to make or break a habit. As such, I was totally excited to make it this far; that is, until I had to schedule an unexpected trip to California for a week long stint. I will be far away from my tread desk. I have come to love my tread desk and all it has to offer. So while I should be thrilled to be heading out for a bit of reprieve from life, I am less enthused than I expected. On average I have been walking close to 7 miles per day. Because I am heading south to help my parents, the idea of taking several hours out of each day to get 7 miles of walking in seems a bit selfish. I do, however, want to keep up my progress so I am gearing up to get up each morning at 6am for a 3+ mile walk-jog. I hope to repeat the routine in the early evening. Stay tuned to monitor my progress.

My Office

2008-10-10T08:24:00.000-07:00

So here is my set-up. As you can see it has all the bells and whistles of a normal desk set up including bookshelf, desktop, garbage can, worker, etc. Additionally, I have two cup holders, which usually contain glasses of water, cups of coffee, or my phone. I fed the cords of my laptop through the bottom of the left cupholder. I have had no problems with the cords getting in my way. The ledge at the top, which I think is traditionally used for holding a book or something has become the catchall for desk junk -- headphones, cell phone, pens, post-it notes, and iPod. While I have ample space on top, I am working on several projects, so I have moved a good many books to the floor. I have been able to easily reach them without stopping.

Television & Treadmilling

2008-10-08T20:48:00.000-07:00

I've set up my treadmill desk to face the television. I've found that I can walk off several miles while watching my favorite shows. I have also found that if I am tired and don't want to walk, watching a show or the news takes my mind off of either my tiredness or my boredom and once I am a few minutes in to it the stress, tiredness, and boredom melt away. Being on sabbatical, I was worried that I might just sit hours on end in front of my computer - and with such a scenario - I might eat out of boredom rather than out of necessity. Walking on the treadmill when I am in front of the computer or television not only lessens the body boredom, but also makes it nearly impossible to engage in mindless eating. I have actually discovered that I am eating only when I am hungry and that it is purposeful. Today is day #16 and by the end of this current session, I will have walked more than 100 miles!

Monday Update

2008-10-06T09:59:00.000-07:00

So today is day 15 of my treadmill desk project. I continue to be making good progress. Since the first day I have walked 79.6 miles @ 1.2 mph. On average I have walked for 4.36 hours per day, covered 5.83 miles, and burnt 692 calories. In the second week I lost an additional 2 pounds, bringing my total to 7 pounds. and find myself being much better about drinking water than I ever have in the past. I have noticed that I am continuing to drink more water than normal and that I have replaced eating to combat boredom with jumping on the treadmill. Because my treadmill stops at 99.99 minutes, my work day is nicely broken in to four chunks -- early treading -- breakfast -- mid-morning treading -- lunch -- early afternoon treading -- the kids get home. I am usually able to get in one more stint after the kids go to bed.

Tough Week

2008-10-04T17:09:00.000-07:00

So much for consistency. After a week that included three rainy youth soccer games, Sausage Fest, and providing support at a local trial, I got a bit off schedule. Happily, however, I found reprieve and solace on my tread and even though I had some pretty short days (2.88 miles and 2.52 miles on Thursday and Friday respectively), I feel like I am continuing to make good process. I have almost arrived at a place where I find it difficult to work on my computer or watch television without walking on the tread.

Weenie Wednesdays

2008-10-01T12:33:00.001-07:00

Since today is Wednesday, I thought I would spend a little time laying out my weekly schedule. My intent it to walk at least five of the seven days each week. Monday and Fridays will be medium length walks (in terms of mileage or time), Tuesdays and Thursdays will be my longest walks, and Wednesday will be my shortest day. The weekends will be dependent on my family's schedules and the household goings on. Thus far my lowest mileage day was last Wednesday, when I walked just under 4 miles. My highest mileage to date was last Thursday, when I covered 9.27 miles over the course of nearly eight hours.

50 miles down, 340 to go

2008-09-30T10:01:00.001-07:00

So more today on my motivations. Other than just trying it out, I am working toward four other goals. First - to celebrate my upcoming 39th birthday - I am hoping to walk 390 miles before I return to work in January (I am currently on sabbatical). Second - in my oldest child's 11th year - I am hoping to lose the "baby weight" that has accumulated since his birth. While I don't have a concrete goal on this front, I know that I will feel better and healthier in the coming year. Third - as a longtime sufferer of Restless Legs Syndrome - I am experimenting with non-drug interventions to see if I can decrease the symptoms of this condition. And fourth - being on sabbatical until January - I wanted an activity that would allow me to keep my focus on the projects I am hoping to complete during this semester.

Thus far I am doing fairly well. I have walked 50.63 miles, lost 6 pounds, lost a collective 3 inches, rated my sleeping as better, and felt far more focused than the time prior to taking on this challenge.

Project Treadmill Desk - Day 8

2008-09-29T08:09:00.000-07:00

So today is day 8 - actually day 7 of walking - but day 8 since I began. A colleague sent me, I think as a joke, the New York Times article about treadmill desks . Feeling particularly bored or industrious (you decide), I built a treadmill desk of my own. After clamping a shelf board to my treadmill handlebars and feeding the cords of all my gadgets through the cup holders, I was up and walking. Since then I have walked 39.5 miles @ 1.2 mph. On average I have walked for 4.36 hours per day, covered 5.65 miles, and burnt 661.83 calories. In the first week I have lost 5 pounds and find myself being much better about drinking water than I ever have in the past. So here's to week 2 -- off and walking!