June Update on my 1200 km Walking Goal–Just beyond the 500 km mark!

Setting a personal goal, and working towards it, gives you a feeling of accomplishment. Check out my progress on my 1200 km walking goal.

I didn’t do as much walking in June as I did in May, but I still walked 25 times. All of my walks were outside, except for one which I did on my treadmill. 

June distance: 99.1 km.

Scroll down to see my yearly total, to date.

In early June, I felt really energized, so there were a couple of occasions when I just felt like running, so I did. The second time, I ran 5.54 km without stopping!

It’s not my goal to run my 1200 km this year; my goal is to walk. However, I’ve learned to listen to my body, so if it wants to run, then running is what I’ll do.

My walks were varied and some more interesting than others. I walked in the woods, in my neighborhood, and one day I got a second walk in just as night was falling.

I bought a set of walking sticks to try them out. I liked them because I felt I got a better arm workout as I was moving. I’ve only used the sticks once, so I’ll have to try them more before I know if I really like them or not.

I feel so satisfied and have a true sense of accomplishment when I set a goal and then actually work towards it (as opposed to the initial excitement of a new goal, followed by procrastination). Even if there was a lull in my progress, like during the three days in a row I didn’t walk, I just kept at it.

Instead of looking at those three days as a failure and letting them turn into 5 or 10 days, and possibly giving up on my goal and giving up on me, I jumped right back into my runners and walked.

One of the things that holds us back from achieving our goals is we don’t do them as perfectly as we envisioned. Then we feel like a failure.

At least, that’s often the way it’s been with me.

Although my publicly stated goal is for the entire year, my unspoken goal has been to walk every day! Is that reasonable and doable?

It is, in the sense that waking is easy to do, but in another sense, our lives get busy and we make excuses, so maybe walking everyday is not as doable as I thought.

What might be a more sustainable goal is to try to walk 3-5 days a week. That way, if I walk 3 days…great; I met my goal. If I walk 5 days, that’s even better. If I walk those magical 7 days, well, then I’m a superstar!

But let’s get real for a minute. Life gets in the way sometimes, so I intentionally made my walking goal a yearly one instead of a weekly one. I don’t want to worry about how many walks I do in a week.

I want to look at my overall walking as a bigger picture, as a bigger lifestyle change. I can walk as often as I like, and I can walk for as short or as long a distance as I like. It doesn’t matter if I miss a day or two. I just need to keep moving and keep working toward my goal.

My 2021 yearly goal of 1200 km not only keeps me moving; it creates a personal challenge. When I get to Dec. 31 this year, I’ll have something to celebrate, even if I don’t meet my precise goal. It’s a win-win for me!

walking goal

Here’s where I’m at with my 1200 km goal:

   99.1 km June

154.43 km  May (I killed it this month!)

48.87 km  April

 33.85 km  March (10-day water fast from March 20-29, so less walking)

 50.36 km  February

122.13 km  January (high number due to initial dedication and interest)

2021 distance total is 508.74 km. Woo hoo!

I’m past the half-way mark in terms of time (6 months), but I’m not quite at the half-way point for kilometers yet. I’ll keep working on it!

Before I sign off, I’d like to take a moment to congratulate you on any progress you’re making with your own body-movement goals. Even if you’re just at the stage where you’re considering a goal, bravo for you!

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Two Key Lessons for Healthy Weight-loss

It’s been three weeks since I ended my 10-day water fast.

I’m happy to report that I’ve maintained my weight loss after my re-feeding period. 🙂

10 day water fast: lost 16 lbs

7 days of re-feeding (gaining weight in water, fiber, protein and glycogen in the muscles) led to me gaining almost 6 lbs.

That leaves me with a net loss of 10 lbs, which is where I am at today.

What?

That means I haven’t lost any weight since the end of my week of re-feeding (two weeks ago)!

Well, guess what; it’s NOT a failure.

Why? Two reasons:

  • I haven’t gained any of my fasting weight back in two weeks. That’s awesome! Are you celebrating with me?
  • I have MAINTAINED my weight loss for two weeks. Do you know how hard it is to maintain weight loss? Ok, two weeks is nothing to brag about, but that means I’ve been eating and moving my body for two weeks, and my weight stayed pretty much the same. This is a gift because, I’ve learned how to maintain the weight I am, and my next step is to tweak what I am doing, so I can continue to lose the weight I need to lose in order to have optimal health. This was the first key lesson I learned: plateaus can be a gift.

I discovered something else. There are three levels of adapting to a new eating program, and each one has given me information to help me.

  1. Master Level: This level is one that you have figure out, and you don’t seem to be struggling. For me, I have easily been able to eat whole plant foods without any added oil, sugar, salt or flour for three weeks. I have also not had any alcohol or processed food. I am not struggling with this way of eating. I am enjoying it, and I don’t have to think much about it now. Mastered! The only thing I have allowed myself is the occasional tamari, hot mustard or HP sauce. On one occasion I had a delicious plant-based “cheese” dip, but it had too much fat and sodium in it, so I stopped using it.
  2. Learning Level: At this stage, you are applying another strategy, but it is not yet mastered. For me, it is intermittent fasting. My goal is to eat in a 10-hour window and to fast for the other 14 hours. I have been able to do this most days, but not all. This means I am still learning how to do it and learning how it works for me; it is not yet a practice I have mastered.
  3. Try or Introductory Level: Here, you are just trying something to see if it will help. You’ve just begun. For a couple of days now, I added in walking on my treadmill or outside as well as pausing to think about my actual hunger level after I finish eating my dinner. Since I’ve just started these two ways to move toward health, I consider them ways I am trying out.

Once you’ve mastered a bahavior change, these three levels are always at play. As I move along in my journey, I will be able to add things to the mastered category, continue learning things I tried out as well as introducing new tricks.

Both lessons will help me to see my successes and to realize that long-term weight loss is a process that takes time.

I can be patient. My health is worth it.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Update: Two Weeks after my 10-Day Water Fast

After completing my 10-day water fast, I began what I think is the most important part of fasting: re-feeding: what I eat after the fast.

There are two phases of re-feeding:

  1. The foods consumed in the first week to ten days after the fast
  2. The way of eating that continues on a daily basis, for long-term health

I follow the re-feeding protocol used at True North Health Center (TN) in Santa Rosa, California. My confidence in fasting and re-feeding comes from my knowledge from two key books:

  1. Dr. Joel Fuhrman’s Eating and Fasting for Health
  2. The Pleasure Trap by Dr. Doug Lisle and Dr. Alan Goldhamer

I also have first-hand experience fasting at TN for an 18-day water fast early in 2020 (right when Covid-19 hit, so I had to speed up my re-feeding).

My Re-feeding Phases

Day 1: fresh juice (celery/watermelon; celery/apple, celery/carrot/apple and celery watermelon). Day 2: fruit (except citrus) and juicy vegetables like lettuce, cucumber, zucchini and tomatoes. Day 3: Add all raw vegetables and citrus fruits as well as cooked veggies. Day 4: Add starchy vegetables like potatoes, squash, carrots. Enjoy thin soups. Day 5: Add legumes and thicker soups. Day 6: Add whole grains. Day 6: Add nuts/seeds.

Long -term way of eating: I am eating whole, plant foods without any added oil, sugar or salt. Occasionally, I will use mustard or a condiment that has a bit of sugar or salt, but that’s it. No alcohol for me. It is toxic to the body, and for a person like me recovering from breast cancer and wanting to prevent it from spreading or returning, booze is out.

Learn more about my weight-loss and mindset shifts that are helping me move toward long-term changes in my lifestyle and ultimately, optimal health.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),

Welcome to my Journey to Health and an Ideal Weight

Like so many women, I’ve struggled with my weight and attempted to lose weight many times.

Guess what? I’ve been super successful! Losing weight over and over again. 🙂

The problem is…I keep gaining it back. 😦 Currently, I am about 40-50 lbs overweight.

Early in 2021, I found myself in a deep funk. One that lasted for weeks instead of just a few days. I was in a state of what I call an “almost depression”, combined with anxiety and overwhelm.

This month, I knew I needed a drastic shift to get my body and mind reset.

I wanted time to complete a water fast to:

  • reset my taste buds
  • get a head start on my weight loss, and ultimately,
  • to help me begin and maintain a healthier lifestyle that will lead to me feeling vibrant and comfortable in my own body

I know a water fast sounds crazy to most, but it is, in fact, the fastest way to heal your body. Since I had breast cancer in 2020, achieving a healthy weight and having strong health is more important to me than ever before.

Although I was hesitant and afraid at first, I’ve decided to share my journey with other women because I know it will help me, and it might help you.

At this point in my life, I realize I no longer need to be afraid of what others think. From now on, I choose to be free to be me.

Check out my video to learn more about my journey and to see where I am on Day 4 of my water fast.

Note: I am not a doctor, nor am I an expert on water fasting. You should not attempt a water fast without consulting your doctor. People with underlying conditions and/or who are on medications may not be suited to a water fast. The best way to water fast is to do a supervised water fast, under the care of an experienced physician (which I have done before). See True North Health Center to learn more about safe water fasting.

Be HEALTHY (Healthy Eating And Living Transforms and Heals You),