I have really let winter depression get ahold of me, most notably in not sticking to my exercise routine. I know that is one of the sure things to keep me abreast of this funk, that and getting outside each and every day for sunlight. Today I have gone outside and strolled around, but not in any real way what anyone would call exercise. I’m going to go out again today and really stomp around for 30 minutes after work.
Walking
28
Nov 08
Walking & Light
It’s heading into winter here so the days are getting shorter and shorter. On the days I have to work at my job, I’m going to start walking during my lunch because it’s the only time I’ll have to get sunlight as I leave for work in the morning and back at night. Basically all you need is 15-30 minutes of direct sunlight every day. As I also tend to suffer from winter depression due to decreased sunlight as well as still needing to lose weight, this is of added importance to me. So since I only get a 30 minute lunch, I will have to quickly eat something then head on out.
This post written by Trula Breckenridge. Thank you for visiting Supple Mama!
11
Nov 08
Walking & So Forth
Exercise, exercise, exercise. I’ve been walking a lot, running a little. Both make me feel…just grand. I love exercise! getting back into yoga slowly also, I just started up my morning routine again. Yoga has a way of helping me focus my day to be soft and smooth. It helps me carry my emotional atmosphere with me wherever I go.
This post written by Trula. Thank you for visiting Supple Mama!
10
Aug 08
Gotta Walk Before You Can Run
Ok so my ankle is not quite ready to resume running, but I’m getting better at walking longer distances. Today I’m aiming for walking 3 miles. I feel ok about it, I think I can do it.
Today’s Health Goals:
Drink 120 oz water
One serving meals, no seconds
NO salty foods!!
Raw veggies/fruit/or air-popped popcorn for snacks
Brush & floss after every meal
Today’s weigh-in: 148 pounds
Weight Goal: 125 pounds
This post written by Trula Breckenridge. Thank you for visiting Supple Mama!
9
Mar 08
Day 58 Cleveland Marathon 2008 Training
Oh my, I have been slacking off and sometimes over eating, which has resulted in me gaining back 4 pounds since last check-in. I have no excuses and anyway if I did, they’re really not valid. So, back into training. The past couple of weeks I have been running but not consistently or frequently; only 4 runs in the last 12 days or so. It has been snowing a lot here; some days so heavily I really could not drive to the gym nor felt it was safe to go running outside. However I still could and can exercise indoors. Today I did a 3mile power walk Leslie Sansone video, then her 1mile run.
A major change I’m doing with my routine is adding yoga right before bedtime as well as first thing in the morning. As you probably know I do yoga both to de-stress as well as for exercise. I’ve been working a lot lately and have quite a bit on my mind, so I think this will help a lot both for fitness and inner peace. A major change I’m doing with food is changing my cut-off eating time to 7pm from 8pm. I found myself stuffing quite a bit of food in from 7-8pm, but the way I’m currently working will prevent such stuffing from 6-7pm. Basically it’s a psychological issue so I’m doing whatever I can to psyche myself out from falling back into overeating. Overeating is no longer a way of life for me or a desired option for me anymore.
20 pounds to knock off before the marathon! I can do this 
Today’s Health Goals:
Yoga 30 minutes
Walk 3 miles
Run 1 mile
Drink 120 oz water
One serving meals, seconds declined
Minimal salt added to food
Raw veggies for snacks, apple for dessert
Food cut-off time: 7pm
Brush & floss after every meal
Today’s weigh-in: 150 pounds
Weight Goal: 130 pounds
This blog post written by Trula on Supple Mama: Weight Loss & Fitness
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1
Feb 07
Getting Your Steps In
Someone asked me how I get so many steps in, because she said she walked for hours every day but only got around 8,000 steps. She asked me to post the answer here. So I told her that it’s not about how long she walked but rather how many steps she actually took…for example, I can walk a little over 2000 steps in 12 minutes, which is also a mile. It took her over a half hour to walk the same number of steps. So this was why even though she spent hours on her feet, it didn’t translate into the same number of steps I take…because she didn’t walk the same number of steps in the same amount of time.
I also suggested that she make sure her pedometer was working right and placed right on her clothes. This is important because if you place it wrong, it won’t record your steps right. Every pedometer I have had says to place it on the waist band, like where a belt would be, but instructions vary. You also need to make sure you have calibrated your pedometer to record your stride. For example, a 6 ft tall person has a longer stride than a 5 ft tall person. Follow the instructions that come with the pedometer to make sure you are using it properly and have set it right.
You can also double-check yourself by establishing how many steps it takes you to walk 1 mile. Go to a track or a gym where you know the mileage has been properly set-up. Put on your pedometer. Walk 1 mile. then record how long it took you and how many steps it took you. Do this at least 5 times, varying the days and times of days. You should then have 5 very similar times and number of steps recorded. You now have an accurate idea of how long it takes you to walk 1 mile, for example it may take you 2,100 steps to walk one mile. So say the next day you walk one mile at the track or gym and your pedometer only says 900 steps, you know it is off and you need to either adjust it’s placement or re-calibrate it.
Knowing the time (how long it takes you to walk 1 mile) is also helpful because it stops you from cheating yourself. If it normally takes you 20 minutes to walk a mile, you can’t tell yourself your pedometer is wrong because you feel you walked a mile running around your house, when you only actually did 10 minutes of going back and forth.
Oh yeah, it is also best to get out your house and walk. I used to put my pedometer on first thing as soon as I got dressed and counted every single step, because I needed that, but now I only wear it when I am actually out going for my walks or at the Y on the treadmill. Here’s a cool site I use to change up my walks now and then, and it helps me to break up my walks in manageable 1-2 mile chunks:
http://www.mapmyrun.com
if for whatever reason you can’t go out and walk or go to a track or gym, march in place in front of your TV. But make a real effort to establish for yourself how many steps it takes you to walk 1 mile, and how long it takes you, so that you don’t cheat yourself when walking indoors or elsewhere. You can do it!
P.S at my pace I put in 60-90 minutes a day walking depending on if I’m doing 10,000 steps or 12,0000 and at what speed. Some days are a little slower/faster than others. I generally don’t do my steps all at once but in 12-minute to 30-minute increments.
