Lean...

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!

Crossroads

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.

Ta-da & the 1st dress rehearsal

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.

2 down, 2 to go

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!

Rimmy Jim and beyond

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.

Treadmill Desk 3.0

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.

BMI, BF %, & WHR

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

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

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.

750,000+ steps

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

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.

Week Five Update

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

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.  

Home again, home again

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. 

Ergonomics

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.

Fears, Futures, and Fortitude

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.

Television & Treadmilling

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

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.