DonutRockCity

Can exercise help your brain?

Rat Study Shows That Exercise Promotes Neuron Growth

Regular exercise can benefit the body in a number of ways, from aiding weight loss to increasing energy levels and improving cardiovascular health. Findings published online this week by the Proceedings of the National Academy of Sciences bolster the notion that the brain, too, can profit from physical activity. Results of rat studies indicate that exercise can stimulate the recovery of injured neurons.

Mirror Mirror...

Check out the gallery.

Sometimes I lose sight of how far I've come because the journey is supposed to last a lifetime and I've only been on the path for just over two years. Tricia was sorting through old photographs and she stumbled across two that really show exactly how far I had let my weight go. They show me playing golf with some friends I used to work with and my gut was hanging so far out I almost could not believe it was me. Even though I know intellectually that I was severely overweight topping out at 290 lbs I still can't remember ever actually thinking "Gee, I'm huge." I swear to god I look like a white Fat Albert in these pics. Unfortunately I'm without a scanner so I cannot show you them but I was able to scrounge up some webcam shots that illustrate how much weight I've lost.

Keeping myself motivated

Its been quite awhile since I posted anything about my battle of the bulge. I've pretty much been at a stable weight for months after a slight bump in December. I'm currently at around 212 lbs and I have all the training for the Around The Bay Roadrace to thank for that. I still really enjoy running but a new pain in my hip joint has me worried. I've never had much recurring pain while running until after completing the 30K in March so I'm hoping it will go away with my renewed running schedule of every other day for 45 minutes to an hour. I've also soured a little bit on my usual runnnig routes. I guess I was spoiled by running with all the great people at the Runner's Den during the winter. This season I'm going to do my best to stay off the main streets and try to explore more of the trails and out of the way spots that this area has to offer. If you live in the Hamilton area and you'd like to suggest a interesting running route please leave a comment on this post and I'll give it a try.

An honest opinion

As most of my friends and regular readers know I have been exercising and eating healthier since October of 2002. I'm very happy with the results so far even if my weightloss has stalled a bit these past few weeks. There are a number of reasons why I'm doing this, the most important being my health. Sure I want to look better too but its not like I was Quasimodo to begin with. While I trust and love my friends dearly sometimes it takes a relative stranger to lay it in the line and tell it like it is or some other corny cliche.

Today in the office I ran into a client I haven't seen in over two years. I never had too many face to face meetings with her back then but we spent many hours on the phone discussing our project which was converting her data from a legacy system to our product. I said hello to her and she politely returned my greeting and kept walking for two steps before doing a double take. "I know you don't I" she said. I decided to re-introduce myself and she stopped me mid way through and exclaimed "Chris, my goodness you've lost so much weight I didn't recognize you!" I briefly explained my situation and after some more small talk we parted ways. Damn that made me feel good.

All it takes is just the smallest compliment or words of encouragement to keep me motivated. I certainly take pride in what I've achieved so far but I also realize that this new and improved lifestyle I've chosen has to be for 'life' and while I really appreciate the compliments I need to find the will to stick with this inside me.

Men the biggest losers...

Men the biggest losers...according to a diet study.

Dr. Helen Truby, a lecturer in nutrition and diet topics at Surrey University and one of the study's coordinators, said that while some of the male weight loss could be explained by the fact that men weighed more to start with, this did not account for all of the difference. "Men and women on all the diets lost weight, so there wasn't a clear, front-running 'best diet,' " she said.
"But it was clear that men have fewer emotional issues around food and are often helped by very supportive partners, so find it easier to lose weight."

Oh by the way, I'm now down to 233 lbs which is 1.5 lbs below my target for the week. Yeehaw!

Workplace weight-loss program helps dieters

Workplace weight-loss program helps diet novices

Weight-loss programmes that operate from workplaces can be a particularly good way to help people who might otherwise not seek advice on shedding excess pounds, Scottish researchers said on Tuesday.
The workplace is a good arena for tackling overweight and obesity, Leslie said, particularly in the case of men who might otherwise not seek professional help.
"More companies should be encouraged along these lines," she told the meeting. "We got to a population who would otherwise not have sought out weight-loss assistance."

I find that the structured environment of my office allows me to keep an eye on my eating habits much more effectively than I do on the weekend. It also helps to have like minded people all working towards similar goals.

5 Principles of Maximum Weight Loss

5 Principles of Maximum Weight Loss

Running burns more calories than any other simple exercise and has produced more weight-loss success stories than any other activity. But the pounds don't just magically disappear. You must be disciplined and consistent in your training program and take a long-term approach.

To lose more weight, run more. You don't have to run fast. You just have to spend the time moving on your feet. The best results seem to come from 25 to 30 miles of running a week.

If possible, run 90 minutes or longer several times a week. (Yes, it may take you months to work up to this duration.) Also, do strides several times a week. Both of these strategies can give a boost to your calorie-burning efforts.

Drink plenty of water. You can cut up to 15 percent of your daily calorie intake by substituting water for juices, colas, and similar beverages.

Don't go on a restrictive very low calorie diet. This will only lower your metabolic rate. Eat breakfast and other carbo-packed meals and snacks regularly throughout the day.

Need more inspiration?

Article now hidden by subscription service. See extended entry below for the full text.

Need more inspiration?

The "models" were to wear an item from their old wardrobe over something that fits now, and then peel it off as the details of their personal success stories were read out to the class.

I've got more if you want it!

No weighting around
Beautiful losers show off their progress
By Mary K. Nolan
Additional Articles by this Columnist
The Hamilton Spectator

Cathie Coward
'Model' members from the Upper James Weight Watchers group held a fashion show. Front, from left: Megan Locicero, Marilyn McGhie and Hedy Fordham. Back, from left: Margaret Houghton, Debbie Martin, Kathy Gordon, Nancy Holwerda.

It wasn't that kind of fashion show.

There were no stick chicks with pouty faces and unnatural gaits prancing down the runway. No celebrities in the front row. No cocky designers basking in applause at the end.

These were real folks with real bodies, modelling real clothes they had never intended to wear again.

In fact, some of the seven females who took to the stage at their Weight Watchers class a few weeks ago had to borrow garments to wear to the event because they'd thrown out all their old "fat" clothes.

It wasn't really a show of fashions, anyway, but of fortitude and focus and unflinching determination on the part of the participants. And it was a show of encouragement and support for their fellow class members, who are travelling the same path.

The evening was the idea of long-time member Hedy Fordham, who has lost a pound for every year she's been alive -- 71 of them.

"I first joined Weight Watchers in Winnipeg back in 1974," says Fordham, whose weight woes began when she tried to quit smoking as a young bride, and she then went on to have two babies. "I lost it all and had to come back and do it a couple more times before I got the message: It's a lifestyle. But there were all kinds of bad diets in between."

The petite Fordham has been at her goal for more than three years, and faithfully attends classes for members on the maintenance part of the WW program. Most of them, as well as many who are still working toward their goal weight, seemed to be struggling in the weeks before Christmas, so Fordham figured they all needed a boost.

She decided to hold the fashion show in January, when the fattening festive season is over and most weight-loss programs are welcoming new members. It wasn't hard to convince half a dozen other members to join her, including 10-year-old Megan Locicero, who has lost 37.4 pounds. Their individual weight losses ranged from 32 to 92 pounds, with a total loss of 401.2 pounds at last count.

The "models" were to wear an item from their old wardrobe over something that fits now, and then peel it off as the details of their personal success stories were read out to the class. After answering questions from the audience, each one would share a helpful bit of wisdom or tip for success.

First up was 51-year-old Hamilton Public Library archivist Margaret Houghton. She thought she'd have to scrounge something to wear, having pitched all her old clothes since losing 32 pounds, but eventually found a skirt and blouse at the back of the closet.

The 5-foot-9 Houghton, who joined a Weight Watchers At Work program at the library three years ago, was rail thin until she hit her late thirties.

"I was one of those people who could eat anything and everything and not gain weight. I used to get teased because I was so thin," she says. "Then my metabolism changed but my eating habits didn't. I did a fad diet and took off 50 pounds, but I put more than that back on."

Houghton reached her goal last April, but still zips up to Weight Watchers after work on Tuesdays for weekly meetings and monthly weigh-ins.

"I was tired of being tired, tired of knowing I didn't look good," she admits. "I'll be coming to classes for the rest of my life.

'Model' members from the Upper James Weight Watchers group held a fashion show. Front, from left: Megan Locicero, Marilyn McGhie and Hedy Fordham. Back, from left: Margaret Houghton, Debbie Martin, Kathy Gordon, Nancy Holwerda.

"It never gets easier, but it's doable. I often think 'I'd love to eat that,' but I don't.

"The resolve comes more easily now, and there are things I used to eat, like deep-fried food, that I can't anymore."

Unlike Houghton, 40-year-old Nancy Holwerda has had a weight problem all her life.

"I've been on a 100 million diets," she says, "and I've been to Weight Watchers thousands of times. I'd get close to goal, but I couldn't reach it. I'd get to a point and then I'd get stuck and kind of give up.

"When I turned 39, I thought 'Before I'm 40, I'm going to try again.'

"The 'goal' word never entered my vocabulary until just before Christmas, and now, for the first time in my life, I'm almost there," says the day-care worker who has lost 91.8 pounds from her 5-foot-8 frame and has fewer than 20 to go.

"This time, for some reason, I made the decision and was so focused. I never hit a plateau," says Holwerda, who was partly motivated by the fact that as a single mother she wants to make sure she's around for her two kids and to set a good example for them.

She says her advice to WW classmates was not exciting or inspiring but important nonetheless: "Write in your food journal every day."

Houghton told them to "Stick to it" and "Remember you're not doing it for anybody but yourself."

Fordham quoted from an essay written by Rabbi Bernard Baskin and published in The Hamilton Spectator on New Year's Eve.

"The headline said Greet 2003 With Renewed Spirit, and he wrote 'We forget there is no failure except in no longer trying.'

"I thought that was really appropriate," Holwerda says.

Also participating were Debbie Martin, who has dumped 41 pounds, Kathy Gordon at 74 pounds down, and Marilyn McGhie, lighter by 54 pounds.

The fashion show was such a success that the group hopes to stage another one -- and the dynamic Fordham, who plays golf six times a week during the summer, has bigger plans for the next one.

"We'll do something," she vows. "Maybe get (WW spokesperson, ex-Duchess of York) Sarah Ferguson here.

"That's it," she says with building enthusiasm. "When I get back from my holidays, look out Fergie, here I come."

mnolan@thespec.com or 905-536-4689.

Hey Chris! How about some inspiration!

Update: Article now hidden behind their subscription service. See the extended entry for the full article below.

Hey Chris! How about some inspiration on such a dreadfully grey day. OK, how'd you like to read about the lady who lost over 200 lbs in 4 years?

Before embarking on one last campaign -- and she swears this was the last -- Huxley was unable to fly because she was too big to fit in the airplane seats.

How's that for inspirational?

Brenda lost 2 people and found herself
In a 4-year battle with obesity Weight Watcher lost 214 pounds; Body Work
By Mary K. Nolan
Additional Articles by this Columnist
The Hamilton Spectator

Ron Pozzer, the Hamilton Spectator
Brenda Huxley lost 214 pounds over four years. She holds a vest full of pink ribbons, each representing a 10-pound loss.

Losing weight did more than put Brenda Huxley into a different dress size. It may have saved her life.

Although doctors haven't told her as much, Huxley suspects she would never have found the malignant lump in her breast last January if she'd been her former obese self. And even if she had detected it, she wonders whether the subsequent surgeries and radiation treatments would have been successful on such an enormous woman.

Her optimistic prognosis would be reason enough to celebrate a loss of weight that's equivalent to two petite people, but it's not the only one. She feels better, looks better and knows that she has finally vanquished a lifelong enemy.

"I can't be that person any more," she says with determination.

Before embarking on one last campaign -- and she swears this was the last -- Huxley was unable to fly because she was too big to fit in the airplane seats. She bought a new Honda and had to have a special seat belt installed to stretch over her girth. She took her own lawn chair to barbecues so she wouldn't destroy the host's garden furniture. At her office, she kept everything within a three- or four-foot reach so she wouldn't have to move far to get what she needed. And she lived in an unflattering uniform of track pants and sweatshirts.

Huxley doesn't blame her family, her bone structure, her childhood, her heritage or any other external factor for the condition in which she found herself.

"I like food," says Huxley, who mercifully was spared the health problems that usually accompany obesity. "I just ate too much."

Huxley was always "the fat kid" -- both at home, where other family members had their struggles but none like hers, and at school, where she had lots of friends, but remembers cruel teasing about her size.

At 12, she joined Weight Watchers for the first time. That was back in the days when the food plan was restrictive and unrealistic, and today's proliferation of low-fat, calorie-reduced food products did not exist. She lost weight, but didn't really change her eating or exercise habits, and as soon as she finished high school, "that was it for the exercise". All the weight returned.

Huxley never experienced the self-loathing that can afflict people with a poor body image and laughs, when she admits that even at her biggest, she could still touch her toes.

"I've always been a basically happy type of person, but I hated not being able to do things," says Huxley, who went through extremes. One stage would find her accepting herself as she was -- "I'm happy and I'm staying this way" -- and the next would see her embarking on whatever diet was in vogue.

"It was always something. Dr. Atkins, low-carb, Scarsdale. In fact, I think I started that one the day (Scarsdale Diet author Herman Tarnower) was murdered. I thought that was a bad omen."

In January of 1986, the week before her 30th birthday, Huxley and her best friend joined Weight Watchers. The weight came off easily and by late summer, the loss of 100 pounds motivated her to go on a major shopping spree for a new wardrobe. She kept her weight down for well over a year, but gradually stopped going to regular meetings, abandoned Weight Watchers' success strategies, and allowed old bad habits to creep back into her life. It wasn't long until she had ballooned to well beyond her previous maximum weight.

By the fall of 1997, Huxley had reached a point where she "couldn't stand being like this anymore." The desire to get rid of the excess was "always there," and she knew that the program worked if she followed it. So, following the example of her mother and sister, she signed on with Weight Watchers ... again.

She bought herself a treadmill the following spring and by the one-year anniversary, she had lost 100 pounds. This time, though, she kept going, enduring the inevitable plateaus and even some gains, and triumphing in her losses. Every 10 pounds lost earned her a pink ribbon, which she attached to a corkboard in her bedroom. At Christmas of 2000, she asked her mother to sew all the ribbons on to a vest -- "one of those dumb things I thought of on the treadmill" -- and wore it to various holiday parties. By January of 2001, she had lost 200 pounds, a milestone she found almost more exciting than finally reaching her goal that December.

The next many months were a whirlwind of emotional and physical challenges. As well as discovering the lump in her breast, Huxley fell in love, lost three pets, helped nurse her mother through a broken leg, underwent surgery and radiation ... "it was the strangest year of my life." But she plowed through all of it, good or bad, without reverting to her old, comforting ways.

"I figure if I didn't gain 100 pounds last year, it's never going to happen," says Huxley, whose weight is reported to Weight Watchers head office once a month, now that she is a part-time meeting receptionist for the organization.

"I had fun eating at Christmas, but when it was over, I knew I had to go back to normal. Now if I overeat, I literally have a food hangover.

"I can't see myself being that person again.

mnolan@thespec.com or 905-526-4689

Brenda Huxley

Age: 47

Occupation: Self-employed

Height: 5-foot-7

Total Weight Loss: 214 pounds

The downward spiral continues...

The downward spiral continues...in a good way of course. As of this morning I weigh in at 241 lbs. I wonder if I could have done even better this week if I hadn't raided the last box of frozen hor' dourves this weekend. No time to live in the past though as I have to focus on my training for the Bay and Back in March.

The Five Basic Exercises (5BX)

Belated update: This link will take you to information on the 5BX exercises.

The Five Basic Exercises (5BX) Plan presented in this booklet is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located. the scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in your bedroom or beside your bed in the barracks.

The Fat Bloke's Guide to Weight Loss

The Fat Bloke's Guide to Becoming Less Fat (Diaries)
By TheophileEscargot

Finally a formally fat geek I can relate to! I'm not endorsing his methods or anything like that but its nice to see another geek fighting the good fight with what seems to be loads of common sense and self-deprecation.

Doing my body good

Last night was upper body night and everything is coming along nicely. When I started a couple of months back I couldn't even do one crunch. Couldn't even get my shoulders three inches off the ground. I was quite surprised and disappointed at how unfit I really was. While I did take a break over the holidays my crunches have vastly improved. I've gone from 0 to 24 in just a few weeks.
I usually work out in the living room where the TV is just because there is more room and... did I mention the TV? I flipped the channels and surfed to this inspiring show. Of course I know there are millions of people in the same boat as me right now but its nice to have them spill there considerable guts in the privacy of my home whilst I do my arm curls and leg lifts.

Finally the holiday season is here

Finally the holiday season is over. Overall things went well. Tricia wasn't working again this Christmas which is nice. I managed to not get too stressed out about buying everybody presents. This year just didn't have enough days to get everything done that was needed. Although I didn't over indulge too much this year for some reason I've ballooned up to 254 as of last Monday even though the day before I weighed in at 251. I can't begin to explain it but I'm hoping for much better results next Monday.
I've finally reached the 1 hour mark in my running! Woo Hoo for me! Although yesterday evenings' run was quite disappointing as I stopped after just 5 minutes. It was bitterly cold and windy and I was depressed all day about being back at work. I know I can do better than this but at the moment it feels like events are starting to slip out of my control. I'm sure I'll feel better after I've conmpleted another run this week. Tomorrow morning might be good because the weather is supposed to be mild.
Now that I'm back to work I can start getting back into the routine of eating properly and drinking copious amounts of water. Thanks goodness I haven't been stuck in any meeting today as I've been visiting the bathroom every 20 minutes or so. I think the water going out is clearer than the water going in! Count your blessings and your glasses of water!

Despite the over-indulging in Phil's

Despite the over-indulging in Phil's samosas and baked goods I've only gained .5 pounds this week! Christmas seems to be arriving like a freight train and I'm still stuck on the tracks which may account for the lack of holiday eating binges that have been the hallmark of many Christmas' past. I just haven't had time to eat like I usually do this time of year. I will give myself some credit though. I'm still running, in fact I was able to do 5K on Sunday which gives me renewed hope that I'll be able to at least complete the Bay and Back 5K in March without embarassing myself too much. I'm now at 253 lbs and if I'm still within site of that weight this time next week I'll count myself lucky.

Despite the over-indulging in Phil's

Despite the over-indulging in Phil's samosas and baked goods I've only gained .5 pounds this week! Christmas seems to be arriving like a freight train and I'm still stuck on the tracks which may account for the lack of holiday eating binges that have been the hallmark of many Christmas' past. I just haven't had time to eat like I usually do this time of year. I will give myself some credit though. I'm still running, in fact I was able to do 5K on Sunday which gives me renewed hope that I'll be able to at least complete the Bay and Back 5K in March without embarassing myself too much. I'm now at 253 lbs and if I'm still within site of that weight this time next week I'll count myself lucky.

I almost forgot. I'm down

I almost forgot. I'm down by a whopping 6.5 lbs this week. I have no idea how that happened but I can't remember how many times I weighed myself until I actually believed the scale. My target is 1.5 lbs per week and I'm happy to stay on that pace but there must be some reason for this rapid weight loss. It could be the flu like bug I had over the weekend but I didn't throw up (or down) at all. I'm at a loss to explain it. I'll check again tomorrow just to make sure that I'm not dreaming. This weeks weigh in puts me at 252.

My evil plan to eliminate

My evil plan to eliminate the majority of fat on my body is coming along nicely thanks you very much! I just completed my 30 minute run (ok more like a jog) that marks the end of my first training. Now I need to whip up a second months worth of running schedule and I'll be set.

Welcome to another Monday morning

Welcome to another Monday morning weigh-in featuring yours truly. If you remember from last week I had created a spreadsheet to chart my weight loss. This week I'm happy to report that I'm right on target at 258.5 lbs which is exactly what I had predicted in my calculations. I think I'll tweak the spreadsheet to include actual weight loss and +/- from week to week.
Tuesday marks the end of my four week beginner's running program. It culminates with a full thirty minute run which I feel is well within my grasp. On Sunday I ran four laps of the park in 27.11. I was only supposed to run 25 minutes but I really wanted to get a full four laps completed instead of 3.5. I need to pace myself better over these longer distances as I started a little to strongly and was burned out though the third lap although I was able to recover during the fourth lap with a final burst of speed. Check out the numbers.
Lap 1 6.33
Lap 2 6.34
Lap 3 7.10
Lap 4 6.52
I still don't have a plan for the next month but I'm sure I'll have a training regime in place to train for the Bay and Back 5K at the end of March next year.

See what I'm up to

See what I'm up against. My god I could go for a Coronary Burger right about now! Just kidding.

Doing the Math

After actually doing the math in Excel my goal is even closer. I should reach my Big Kahuna goal as of September 8th rather than October. Again, I'm no math whiz and I only use Excel when needed but the figure look pretty good. If I can format it correctly I'll link to it from DRC soon.
UPDATED
Here's the spreadsheet. It ain't pretty but it does give me a reference point for each week's weight loss goal.

Average Loser

If I'm losing an average of 1.5 lbs a week then when will I reach 199 lbs? Lets do the math shall we?
At my current weight of 260 I need to lose 61 lbs to reach my next goal.
61 divided by 1.5 = 40.6. Lets call it 47.
It'll be approximately 47 weeks to reach 199 lbs. Lets put a calendar date to that number.
Today is Tuesday November 26. We'll call this week 1.
My target date is Monday October 13 2003!
I'm not a real math whiz but that looks about right to me. This all could be thrown off by injury or ingesting too much holiday goodies but I'm optimistic that this is a goal I can achieve although it is almost a year away. Now is the time to start setting intermediate goals along the way to the Big Kahuna!
Stay tuned for information on my 5K plans.

Upper Body

I did my first upper body workout last night with plans to alternate one running day with one workout day so I have something to do every day of the week. I never knew that 12 lbs. weighed so much! While lifting the 12 lb weights was fairly hard after so many years of inactivity the worst was trying to do crunches. A crunch is basically a modified sit-up were you lay on the floor with your knees bent, feet flat on the floor. Cross your arms across your chest and then try to lift yours shoulders to the same level as your knees while keeping your back straight. Damn I couldn't even do one proper crunch. I used to joke that having a keg was better than a six-pack but this was just pathetic. I'm sure in time I'll improve but until then I'll do these workouts the best that I can even if it means just going through the motions until I can do them properly.

Its another Monday morning and

Its another Monday morning and more good news to report. Last week I was down to 263.5 lbs and this week continues the downward trend. I'm down to 260.5 lbs for a net loss of 3 lbs over the last week. Yay for me!
I've also just completed week two of my running program as I managed to get my run in Sunday night before the Simpsons. The record snowfall we had in Hamilton forced me to change my usual route running around Highview school park. Last night I ran around my own block on the sidewalk. Fortunately most of it was cleared of snow but there was enough on the ground to cushion the ride. I ran two eight minute stretches during my half hour which is the longest continous running of done to date although on an earlier run I ran for twenty minutes spread out over more periods of walking.
This week the real work begins as I should get up to twenty plus minutes of running in my half hour workout plus I'm starting some upper body training on my off days. That means when I get home tonight I have crunches and pushups and arm curls to look forward to. A couple of months ago and I would have dreaded all this exercising but now I'm stoked and can't wait to get started. As always I'll keep you updated.