Hikers! Lose weight, save $$$$ !!

from Outside magazine

from Outside magazine

Weight Loss for Athletic Performance | Nutrition | OutsideOnline.com  <–Click to read original Outside post

I’m actively trimming ounces of gear that lead to one less pound for my 2014 backpacking gear list.   While it’s a standard target for many backpackers to lessen the load they need to haul around, up, and down- I’m even more interested in keeping 15 pounds off my now reduced to 200-pound frame.

At the end of March last year,  I weighed in at 215.  It was less than a month before I was to step away from the Palomas, Mexico border crossing in New Mexico and walk some 2,500 miles over the Rockies to Canada.  I didn’t worry much about my weight, because I knew I’d lose lots of weight, even eating all the high calorie food I could carry.  By the 60th day, somewhere in Colorado, I stepped on the scales and I was down to 184. Pretty remarkable.  Thirty one pounds.

I like to visually imagine this weight thing, and default to a mental image of a pound of fat—-pound of butter, 4 sticks. Fat-butter, yes- they are pretty close in density.  Four times 31 equals 124 sticks of butter being trimmed off my body. Yikes!

I’m yo-yoed through this up and down weight thing before , as have most other folks.  This time I have been able to keep off those last 15 pound that I have said bye-bye to.  I was able to fit into a pair or size 34 pants when I came back to Maine from this last long hike.  I am really pleased to say I can still fit them, and would like to keep it that way.

Why?  Because I am now fitter than I have been in previous winters, even at any age.  I feel it climbing hills on my Pugsley bicycle, which I have been able to ride at least twice a week just about every week this winter.  I have good endurance on longer snowshoe expeditions, and winter hikes.

How have I kept the weight off?  Portion control.  I have always exercised enough, but my lower metabolic rate has always worked against me.  I have a new perspective- EXERCISING IS NOT ENOUGH  FOR ME TO DROP WEIGHT.

One of the factors that has correlated with staying 15 pounds lighter this winter is  not renewing my YMCA gym membership.  I’ve been a gym rat all my life,ever since high school.  No more.  It’s not logical, I just felt it wasn’t right anymore to drive 15 minutes down and then 15 minutes back to work out for an hour.  I stay outside and do things- walking biking, hiking.  I have even vowed to cut my own firewood, and haul and split it myself.

I do have a medicine ball, a stability ball, a set of dumb bells and a program of exercises that I can do in the house if the weather is really bad and I don’t feel like going out.  But it’s the last resort.

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from Jordan Crook (@jordanrcrook)

I give some credit to the Fitbit app that I have on my iPhone 5s as a contributing factor to my weight loss.

It’s free from the App store.  If you own the 5s you no longer have to purchase the $100 wristband to use most of the features of the Fitbit app. Apple’s M7 chip — exclusive to the iPhone 5S (and new models of the iPads) — keeps track of a user’s movements and allows easy retrieval of that data without sacrificing battery life.   Just keeping the iPhone in my pocket allows me track all the motion of my body during the day, which automatically converts to steps, and miles. The app also allows for manual data entry about how many miles biked, etc.  The Fitbit app also allows me to enter everything I eat, and registers calories. It has a vast array of foods already calculated for entry.  Over time, I realized that there aren’t that many varieties of meals and snacks that I eat on a monthly basis- they can be entered and saved for really quick meal/ snack entry.  I like that I am prompted for consumption of a specified amount of daily water- in my case 64 oz.

Intake/ output food calorie is not new.  Ever hear of Weightwatchers?

It’s new for me, and it’s working so far.  Plus I’m saving money that I’d spend on getting those last few ounces off my back, by losing pounds off my stomach.

The 4-Minute Workout

First came The First Twenty Minutes, by Gretchen Reynolds. $T2eC16NHJH!FFl4W1Rm(BRbs2B4DVQ~~_35  In her 2012 book, Reynolds made the case that 90% of the health effects from a session of exercise are gained in the first 20 minutes that we get moving.  It’s a worthwhile attempt to answer the question about just what extent and degree of exercise is optimal?  More exercise is better?  Not really, she says.

Reynolds’ research suggests that for recreationally-oriented individuals who do not have some over reaching goal such as completing a half-marathon or so, the best bang for your buck comes in that first twenty minutes, with only incremental improvement coming after that first 20 minutes.  Good news, huh?

Now,  20 minutes may be overkill, but only if you are willing to go all out.

Check out—->  The 4-Minute Workout – from NYTimes.com.

This new study whittles that 20 minute figure way down – to just four minutes .  The research examined the effects of a relatively large dose of high-intensity intervals on various measures of health and fitness.

There may be something to it.  However, one’s actual engagement in brief exercise is not a logical undertaking.  Otherwise, why are the majority of adult Americans now clinically overweight?  How many of us vow to get moving , and use those pants that someday we believe we can fit into again?

I think that the body unconsciously recoils against pain-  intense intervals hurt.  And evolutionary biology  has programmed pain avoidance into our consciousness.  In order to engage in repeated bouts of night intensity exercise, one needs to trick ourselves into changing up for a sweat fest, no matter how brief.  I’d like to see the long term research on one’s ability to maintain such a difficult, albeit brief road to fitness.

Thoughts?

Hiking Close to Home

I spent the last three days hiking away from my house and camping with friends and family. When I mean hiking away from, I don’t mean driving someplace and hiking there. I mean walking out the door, and stepping away from the house and crunching over the thick mantle of snow through the fields and forest to be outside for a while.

UT and Roy heading out- photo by John Clark

UT and Roy heading out- photo by John Clark

I’m very fortunate. While it’s probably true that anyone can walk out their door with a backpack on and eventually embrace trails and walking paths, if I walk for five minutes in just about any direction from my house then I’m in the woods.
Yesterday, brother Roy, my hiking buddy Tenzing, and I walked 7.2 miles to get to this cabin. We used snowshoes to break out the first half mile of trail, then put them away for a 2 mile road segment.

On the way there, we had a couple burgers and a sub sandwich at Drake’s, the only liquor/ gasoline/convenience store in this part of town.  Later, I was walking up a steep segment of steep trail when I shouted out,” Hey, we all forgot to pay for our  food!”

“I paid,” said Roy.

“So did I,” said Tenzing.

I was only able to make it right, via my pleading  “$10-bill-down-to-the-store” phone call to ever-faithful Auntie Mame, who helped me out yet again, as she does each and every single day.

Roy and Tom fueling up

Roy and Tom fueling up

We made good use of a freshly tracked snowmobile trail that had us chugging up 600 vertical feet. We put the snow shoes on again for the last two miles of our walk. We met a porcupine who was overhead, chomping bark along a branch of oak .  Roy learned that in Maine, you always look up in the woods, to see if there is a porcupine above you.

Twenty feet up in a tree- photo by John Clark

Twenty feet up in a tree- photo by John Clark

At the camp, we welcomed Dave and Kristi, who arrived on the back seats of two snowmobiles, with their sled full of gear in tow.  They made a couple of new friends on the way up here.

Kristi snags trail magic

Kristi snags trail magic

Auntie Mame and my sister-in-law V8 showed up an hour later after I cranked the wood stove and had the building warmed up.  Plenty of dry ash for us to throw into the cavernous stove.
The Jamrog brothers cooked up a Polish feast for dinner: three kinds of pierogis, grilled kielbasa, horseradish, sour cream, and mustard.
It was warm enough in the cabin that we let the stove go out overnight.
Different day the next morning- warmer and raining. Roy, Tenzing, and I perked up a few cups of coffee and headed back up the ridge for a four mile loop back to the cabin.  It was raining, in the 40′s, and the footing was like walking on sand.  The ice was melting.

Moist Weather Conditions- by John Clark

Moist Weather Conditions- by John Clark

I was packing light: iPod Shuffle, earphones, Garmin eTrex30, and my iPhone ( for  photos). The trail had softened up enough to make snowshoes a must, even with 1/4 inch of ice coating the branches of trees up on the 1200 foot ridge.

Brothers on another Summit

Brothers on another Summit

When we got back, Tenzing cooked an over-the-top mess of bacon, sausage, eggs, and onion home fries on the wood stove. IMG_2767

Inside my down sleeping bag, settled atop my Neo  Air,  I read Outside magazine and Cache Lake Country: Life in the North Woods.  We gabbed, and I was back and forth between z-time and reading.

Later, they’ll be more from Mame’s bottomless pit of appetizers, along with Kristi’s chili, Dave’s corn bread, and Jan’s Carrot Cake Cupcakes.

It’s getting windier, and clearing. Winter left for just a bit.

A couple of hours later, found Tenzing, Roy, and I atop the summit of Bald Rock Mountain, on a full-moon 5-mile hike to a summit overlooking Penobscot Bay. The rest of our gang had walked a more sensible three miles and turned back when it started to snow a bit.

Full moon weirdness- by John Clark

Full Moon Man Greeting – by John Clark

Roy maintains, “Up here, you can hike 20 miles in the snow and rain, and still gain weight.”

“May be, Roy, may be”.

Might As Well Jump

Aging athlete?

Hoping to avoid osteoporosis, possibly a hip fracture?

From the NY Times’ Gretchen Reynolds–>>Why High-Impact Exercise Is Good for Your Bones – NYTimes.com.

I have been a faithful member of a gym for decades. But, no more.  I didn’t renew my YMCA membership for 2014. After returning from backpacking 2,500 miles in 2013,  I experienced a turnaround of sorts.

I exercise outside now- either walking, snowshoeing, riding my bikes ( which I have been able to do all winter), or tending to “farm chores”, like harvesting and transporting wood. I also save $450 a year in gym fees. Driving twenty miles round trip to the gym to work out for 45 minutes makes no sense, when I can just walk out the door and get moving. Granted, there are days where it is just too cold or snowy to safely do something out there, so I keep a couple dumb bells and a stability ball around to take up the slack.

How’s it working for me? So far, really good.  I lost 27 pounds on the hike, and usually gained back weight within a few months of home food and reduced activity.  However, this time I’m still down 15 pounds.

I’ll post details about my home exercise program sometime. Bottom line is that I feel good and have adequate energy on my hikes and biking loops.

One of the regular exercises that I have added to my program is jumping up and down from stairs, or an elevated railroad tie that’s outside.

I decided to start jumping after reading a superb book, Daniel E. Lieberman’s The Story of the Human Body 41mMojkNh5L._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA300_SH20_OU01_Liberman is a evolutionary anthropologist at Harvard. He writes about “mismatch diseases” that are a product of the incompatibility of our evolutionary drives with modern society: heart disease, obesity, and type 2 diabetes, back problems, and osteoporosis.  Rates of osteoporosis are on the rise, a fact Lieberman attributes to declines in the physical activity necessary to build and maintain bone mass.

The guy is a genius, this is his territory, he’s mined it fully. Lieberman points out that while the roots of our tango with osteoporosis are already established, there are still things one can do to keep deterioration at bay.  For example, I had no idea that teenage inactivity results in smaller skeletal mass, which increases one’s risk of osteporosis later on.  Calcium supplementation may be one of the established procedures to fend off osteoporosis, however, it’s not often effective.

Any old exercise program won’t do.  Check out this alarming article: Are Cyclists Pedaling Towards Osteoporosis?  “People do not achieve peak bone mass until their late twenties, so if cyclists or swimmers are in their early or mid twenties, and they’re not doing any exercise that’s going to load their spine and help them achieve peak bone mass, they may be putting themselves at risk for a fracture.”

Might as well jump…..

Afternoon riding = not a great idea

The light was thick and golden, temps were up near freezing, and it was Friday afternoon- perfect time to hop on the Pugsley and ride 6 miles via Hobbes Pond and check on the camp. I left at 3 pm. I didn’t make it.
Right from the start it began. I was descending the hill through a huge field in back of my neighbor’s house on what I thought were hard- packed snowmobile tracks when the bike started this weird fishtailing. I was sinking in. The heat from the winter sun is apparently not so feeble anymore. Thankfully the frozen surface returned when I resumed riding in the forest, where the sun had not penetrated. Someone had been out before me lately on a fat bike. I saw the tracks. Things went really well until I came out into the open fields around the back side of Moody Pond where the afternoon sun had melted the surface enough for the 4″ wheels to sink down so far that I couldn’t pedal forward.
I detoured around the pond via Martin Corner Road, which turned out to be a bad move. No snowmobiles had been over the discontinued town road in weeks, it appeared. The only tracks were from one lonely cross country skier.

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I tried riding on them but they were too narrow. I had to hike-a-bike. It sucked. Both the bike and I were sinking- me, enough to have snow coming into the tops of my boots. I was overheating, and under the delusion that I would be hit a shaded section where I could get back on my bike and ride. Nope.
It was a relief when I reached the pavement on Moody Mountain Road. I headed uphill, when I decided that it was not the best day to try and ride those 6 miles over land and pond to get there (and come back). So I banged a right on the snowmobile trail that took a steep descent onto Moody Pond. The thick ice on the pond was just what I needed to get that riding feeling back under me again. Here’s the ride:
I think it is going to be better to ride in the morning from now on, and hope that it continues to freeze at night. There will be many months to ride on bare ground coming up. Right now, I am enjoying exploring the back spaces of my town.

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Picture Perfect Ride to Pitcher Pond

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The days are sunny and cold, the nights in single numbers to below zero and I’m not complaining. Cracked car engines and splitting thumbs are part of this time of late winter in Maine.

Aided by the persistent polar cold, the snowmobile trails here in Lincolnville are primo for riding bikes right now. I saddled up the Pugsley early yesterday afternoon and had a fast, 11 mile ride from Steven’s Corner at the edge of Camden Hills State Park. I took the snowmobile trail out to Pitcher Pond. It’s a direct route with one turn at a T- a right that takes you over through Tanglewood 4 -H camp. I ran past the parking lot there, and took a left over the suspension bridge spanning the Ducktrap River where I eventually reached the Pond. This ride is perfect this week. A few bare spots of brown undergrowth were spotted on the trail. It’s coming -Spring !

I do enjoy the unique thrill of riding on a large body of frozen water. Ponds are of the canoe world- not biking routes.

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More riding, maybe today?  The Lincolnville Mountain Goats snowmobile riders have a town map with the snowmobile trails on it.  Where next, before the freezing cold leaves us for a while?

Hiking Clark Island

Clark Island, a little known, private island in St. George, on the rocky coast of Maine, is definitely worth a hike. Pat, John, and I checked it out yesterday, as we dodged and weaved through serious winter wind on our 4 mile loop around the mostly abandoned territory.

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I found few little web details about this hike. We parked at the edge of the causeway, where there was space for just one vehicle. From there we walked straight ahead through the yard of the caretaker’s house and followed the well trodden winter path all the way to the end.
20140302-091431.jpg From there we decided to walk the shoreline rather than double back. The rockweed was slippery and tread uneven, so we were careful not to fall.

20140302-093426.jpg Part way back, we spotted an ancient trail that wound it’s way back over the main (unplowed) road. Here a photo of John beside a couple of balsam furs that have been stripped by what must if been a hungry deer.

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Here’s reference material from a 2002 Courier-Gazette:

“At the end of the causeway is a lone house that stands at the entrance of Clark Island. Beyond it are trails that wind through fields, stately pines and other trees and fragrant wild flowers. In a few places it was evident where deer traipsed through. A few of the trails led me to different granite quarries. Standing on the edge of one of the quarries and looking out and over the tree line I could see the ocean. Large slabs of granite and trees make the quarry secluded and private. Some of the rocks that border the area are a perfect spot to sit for a picnic or to lay back and sunbathe..”
This island is still untouched and has a great deal of history. One side of the island is built up with granite walls that form a pier. In the early 1900s, ships used to dock there and load up on granite that had been cut from the quarry. The operation stopped more than 70 years ago when workers struck water and it filled up and was never used again. Evidence of the quarry operation abounds. The rock pier still has steel or iron spikes where the tug boats used to tie up. And large slabs of granite still have ridges in them from where they were cut.

“Opposite the island, on the Clark Island peninsula, even more granite was taken. Operations there continued until 1969, when a fire destroyed the building that housed all the tools for the operation.

“At the time the quarry was at its peak was in the late 1930s and 40s,” said Arnold Hocking. Thomaston. Hocking’s father was superintendent of the quarry during the 1940s. “About 300 men worked there and they shipped out about 1,500 tons of paving blocks by barge a day.” The island and quarry operations were owned by John Meehan & Sons out of New York and Philadelphia, Hocking said.

“Hocking and his brother took over the operation of the quarry until the fire destroyed everything. Granite had been taken from the area since the early 1900s, before the island was serviced by electricity, Hocking said, and everything was operated by steam or compressed air.

Historical evidence, beautiful scenery and solitude make Clark Island a worthwhile destination.