This blog is for and about the Webster family. Each of us want to make choices every day that will result in optimal health and fitness. We represent different generations and different places in life - from empty-nesters to young families to students. Our health goals are as varied as we are, but we want to have a common place to post our progress and our challenges. We will be accountable to each other - to provide support, design incentives, share information we come across, and in general cheer each other on and celebrate our steps toward fitness! If anyone happens upon this blog and is inspired to be more fit and healthy that is icing on the cake. So here we go!

Wednesday, April 27, 2011

Kathy - Implementing a negative calorie incentive

Deep sigh.  I know how wonderful and effective my KB workout is.  I really enjoy doing it.  For some strange, inexplicable reason, however, I find it very easy to let the evening slip by without doing it.   Before I know it the week is over and I will have only done one or two workouts.  Last week, I managed to get three in, but that was the exception rather than the norm.

SO, I am hereby setting a goal for myself of doing my KB workout three times a week AND, I will subtract 5 points for every workout of those three I do not do.  This will begin this coming week.

Am open to encouragement!

Kathy - Truth Number 1

Here is the promised sequel to the previously posted article.

Truth #!:

Burning calories in the gym is (almost) a waste of time.

Sure, burning calories is great.  But the energy you expend in the gym isn't as big a deal as those LED readouts on the treadmill might make it seem.  In fact, we all have three distinct types of "burns" that make up our metabolism.  Burn #1 - Basal (resting) metabolism.  Your basal metabolism accounts for 60-75% of your overall metabolism.  Surprisingly, it represents the calories you burn doing nothing at all. It's fueled by your heart beating, your lungs working to breath, and even your cells dividing.

Burn #2 - Digestive metabolism.  This burn results from the thermic effect of food or TEF.  Simply digesting food - converting carbohydrates to sugar and protein to amino acids - typically burns 10% of your daily calories.  You burn more calories digesting protein that you do digesting carbohydrates and fat - about 25 calories for every 100 consumed, versus zero to 10 for carbs and fat.

Burn #3 - Exercise and movement metabolism.  This part of your metabolism includes your gym workouts and other physical activities such as jogging or playing softball (called "exercise-activity thermogenesis" or EAT).  It also includes your countless incidental movements throughout the day, like turning the pages of a book ("non-exercise-activity thermogenesis" or NEAT).

So why is it so hard to lose weight just by exercising? Why do you see so many overweight people in the gym?  The answer is simple.  Exercise and movement account for only 15-30% of your fat burn.  Up to 85% of your calorie burn in a given day has nothing to do with moving your body.  But that doesn't mean you should skip the gym - you just need to know how to make exercise work for you.  The fact is, exercise can play an important role in preparing Muscle to conquer its greatest threat - Fat, of course.  

Stay tuned for 2 more Truths!

Tuesday, April 26, 2011

Brooke- Tidbit

One of the things I read recently I jotted down because I liked it.

Weight loss is a slow and gradual process and you can't expect instant results, no matter now much you want it to happen.

Process- a continuous action, operation, or series of changes taking place in a definite manner

I guess we just have to keep taking those actions in a continuous and definite manner... :)

Someday we will get there if we don't give up!

Be encouraged!!

Brooke- Points

Hello Wonderful Websters!

I didn't get more than about 40 mins of exercise last week. Boo...My fault!

But I did drink 3 quarts of water each day. So 7 points for me.

I have also been reading about sugar addiction. Very interesting stuff. I even tried it for four days...yep just four. I was hungry, as in my tummy growling, and I felt very cranky! I suppose trying to break any addiction is that way. It was awesome the first day I lost 3 lbs and then by the fourth day I couldn't keep it up. To different than my regular diet so I dropped it like a hot potato and started eating "normal" for me. Gained 5 lbs back! Grr!! I'm really stuck in this ten pound range and it's bugging me. I know I have to do things for more than four days but really when your tummy is complaining all day even after you eat it's not fun.

So that is where I am. I did workout tonight...on the Wii. Dance Dance Revolution. It was fun. Broke a sweat and everything!

Monday, April 25, 2011

Kathy - Point Post

Hi guys, 

Last week I earned 30 points - 5 hours of exercise and 5 days where I was positive I drank 8 or more glasses of water.  Will total all our points up soon.  Keep up the great work!

Friday, April 22, 2011

Katie- Week Stats

Happy Friday family!

This week I had trouble staying motivated but I still managed to get some form of exercise in everyday.

Weight: Maintained with no lost lbs
Inches lost: 1 in hips
1 1/2 in off each thigh
Water pts: 4

Workout pts: 10

Total pts: 14

Have a great weekend!

Thursday, April 21, 2011

Kathy - The Battle for Your Body

A friend shared this article with me - very interesting stuff.  I will break it down a bit and post it in segments.

"The battle goes on whether you're awake or asleep, on the couch or on the treadmill.  On one side, the good guy: Muscle. Muscle is like the doorman at your own personal nightclub.  It's his job to make you look good, and keep out the riffraff.  The riffraff, in this case, is a man called Fat.  Fat hates Muscle, and the feeling is mutual.  Fat wants to fill your nightclub with all his fat, lazy friends.  Fat also wants to run Muscle out of town.  you know which side you're rooting for:  Muscle burns fat for energy, which is why building and maintaining muscle  is the key to losing flab and sculpting a lean, toned body.  Muscle boosts metabolism, helping you burn calories day and night.  Muscle helps protect you from heart disease, back pain, arthritis, and depression.  Help Muscle win the war against Fat, and you'll triumph over much more than your waistline.  the key:  firing up your metabolism.  just what is metabolism?  Simply put, it's all the various chemical reactions that happen inside your body 24-7 to keep you alive.  Think of your metabolism as your caloric bouncer, ready to throw Fat out of Club You.  Your metabolism isn't an instant makeover machine, but you can order it to keep an eye out for big fat party crashers and throw them back onto the street.  Learn these surprising truths, and you'll help Muscle conquer its flabby nemesis- once and for all."

There are three surprising truths - coming soon to a blog near you.

Kathy - Into the teeth of the storm

Yes, teeth, as in biting, and cold.  Yesterday might have turned into a companionable tromp, today was a death march.  The beast and I turned our noses into the wind (at least the beast did - I bent my head to keep the snow out of my eyes and to watch for badger holes) and braved the elements.  The snow crusted on our heads but we marched on.  The wind tried to tear us from the hill, but we marched on (okay, so the beast also did a bit of gallomping and snuffling). We marched and we conquered.  As we were taking our victory lap across the stubble field the sun came out for a brief shining moment to crown our efforts, then retreated behind the dark menacing clouds as if trying to tell us to get inside out of the cold. We took the hint.

March of death:  45 minutes.  KB workout:  15 minutes.  One hour total.

Wednesday, April 20, 2011

Kathy - Metamorphosis

I found myself resisting even the thought of a tromp this evening.  It is a raw, cold, drizzly day.  Without giving myself the chance to argue I changed clothes immediately after work and the beast and I headed up the hill.  I wore: 
1) a turtleneck
2)  a fleece shirt
3) jeans
4)  warm, fuzzy socks
5) a ski jacket
6) a ski hat
7) ski mittens
8) Merrill boots

My theory is that is it better to wear too much!  Feeling miserably cold, I zipped up my jacket all the way to neck and trudged into the junk weather..  As I warmed up, however, things took on a different light.  The clouds hung cozily over the mountains, the rain softly pattered to the greening earth.  Snug in my cocoon of clothing I tromped into the dawning of spring. 

The beast is such a companionable sort on a tromp.  Whether she is gallomping across the field or snuffling some intriguing scent on the ground, she frequently checks to see where I am, sometimes shambling by my side for a short ways before going off to explore.  She graciously waits for me if she gets too far ahead and smiles up at me with friendly brown eyes.  Guess I can forgive the muddy paws that tromping this time of year creates. 

45 minutes of tromping time.  30 minutes at lunch, will probably round things off with a 15-minute KB workout.

Katie-Checking in

Hello family,
My point total so far is 20. I have been trying really hard to stay motivated. Some days are better than others. Onward and forward.

Can't wait to get our spa treatment ladies. Anyone else doing the challenge?

Tuesday, April 19, 2011

Brooke- Dancing Dreams and points

You can add my points to the tally- one hour hike on Sabbath and water everyday for 11 points. Wonder how everyone else is doing??

It has been nice not having an extra family around!

I've been thinking about keeping a food journal. It would be more writing what I'm feeling before I eat than what I actually eat type of thing. I'm sure that I turn to food for comfort way more than actual hunger. I just need to figure out what is triggering it. Or just always eat fruit or veggies when I "feel" the need to eat. The thought of writing down what I am feeling on the spot is a bit intimidating. I'm not sure I really want to go there. Any ideas??

I really think next pay day I am going to purchase another Zumba video or the Zumba Wii "game". The Just Dance Wii game looks fun too. I enjoy the 20 minute Zumba DVD so much! I'd also like to purchase some aerobic dance shoes but they are a bit pricey!!

I recently watched a movie called Love N Dancing, it made me realize that I love to dance and I would love to have a dancer's figure! It's fun to dream!!

Kathy - Point Post and Fitness Co-op

Hi Guys,  I was going to post last week's points last evening but the internet was slower than molasses, so, as you can see, I am doing it this morning.  Last week was 31 points for me!  Five hours exercise and 6 days of water!  I stopped the insanity toward the end of the week and quit eating as much so ended up the week with zero weight change.  This week's forecast is looking better, as my weight (which bounces around like a person on a bungee cord) plunged downward 2 lbs.  Am waiting for the upswing. I did learn the hard way that not eating supper does not mean you can pretty much anything you want the rest of the day, for instance, pie for breakfast....

FL did well with points too, but he needs to figure them up and let me know - better yet he can post them himself!

What are your thoughts on a Fitness Co-op?  I got to thinking about the fun fitness stuff I want - like a Bodybugg, a nice collection of good exercise DVDs,  some of the Get Healthy Now DVD sets, a heavier kettlebelll, etc, etc. etc.  Then I got to wondering if we could all chip in on some of this stuff and share it around,.or at least swap some of the stuff we have that we are not currently using.  Dream a little about what you would like and post about it.  It may be that each of us has such a different approach to fitness that it might not work, but perhaps there might be an item or two that we own jointly.  

Saturday, April 16, 2011

Brooke- Cheating Scale

Well I have discovered something magical about my scale! I can lose two pounds just by altering the way I set it on the floor in my bathroom. Wondering if it might be time to get a new one?

I have a feeling I might be able to get back on my workout wagon and not have as many tempting goodies in the house because our house guests have finally moved into their own place!! I know not to buy the treats that tempt me so not having someone bring them into the house will be nice. It will also be much easier to workout knowing that no one else is hearing or watching me!

27 days until my birthday....would love to see the scale drop by then. Guess I have to just do it!

Thursday, April 14, 2011

Kathy - Aborting Mission!

This week's experiment has been a huge failure!  I have been working out copious amounts, but the pounds keep creeping on.  The reason - in addition to shifting calories, as in eating breakfast and lunch but no dinner, I have added more food to breakfast and lunch to keep from being hungry in the evenings.  In a way this has worked - I haven't been hungry at all in the evenings.  But have I lost weight doing this?  NO!  Have I gained weight doing this?  sputter, sputter, sputter.....

I am determined to lose 9-10 pounds if I have to starve to do it (easier said than done).  I guess I will cut down on the early-day intake and try, try again.  Will keep you posted. 

Thought for the day:  When clothes shopping, how much fun would it be to try clothes on a fit, trim body?!  (Hold that thought when dessert beckons....)

So excited about a new idea!  Stay tuned!

Tuesday, April 12, 2011

Kathy - Nuts

Want to hear the good news about nuts?  They are SO good for you!  A study at the Harvard Medical School found that women eating nuts five or more times a week were at a 27% lower risk of type 2 diabetes that were those eating them never or almost never.  Also, it was found that women eating the most nuts gained the least weight over 16 years compared with those eating nuts less frequently.

Over a period of 17 years, Dr. Albert at Brigham and Women's Hospital in Boston found that men eating nuts two or more times a week were at half the risk of sudden death compared with men who rarely or never ate nuts.

Nuts are rich in vitamin E, magnesium and monosaturated fat, all of which are believed to reduce the risk of heart disease and diabetes or it complications.

So, eat about one ounce of nuts (about a cupped handful) of unsalted nuts daily.  Excellent choices are almonds, English walnuts, hazelnuts and pecans.  Also, daily eat 2-3 tablespoons of one of the following:
~ sesame seeds (calcium, copper, and iron)
~ pumpkin seeds (iron, magnesium, L-arginine and zinc)
~ sunflower seeds (copper, magnesium, Vitamin E, and selenium
~ watermelon seeds (zinc and magnesium)

Nuts and seeds are a good choice on your fitness journey.

Monday, April 11, 2011

Brooke- Flavored water and points

My point total is 17! One for each of the 7 days that I drank the required water. Ten for the two hours of workouts! 25 minute Shred times 4 and one hour hauling rocks and stacking them to make our new fountain! Trust me it may not have been a DVD or video but it sure was a workout! So 10 points for working out.

Mom wanted to know about flavored water. The cucumber was great. Lemon is good. The mint extract was NOT GOOD! It was oil based, so greasy, pungent, and left a scummy feeling on my tongue. I have read about adding a handful of berries and a few slices of lime to a pitcher of water and just keeping it in the fridge and just refilling the pitcher with water. It said that you could do this for a week and then just wash the pitcher and repeat. I haven't tried it as there isn't much room in my tiny fridge for another pitcher but I might. Other suggestions were grapefruit slices, orange slices, fresh mint, and lavender blossoms. You really could use anything fresh that you might like the taste of. I think fresh basil might make a lovely flavor.

I think if you are going to try it just use fresh herbs or fruit (fresh or frozen) Do Not Use extracts!

Kathy - First week point totals

Hi Family,

For the first week I have a total of 21 points - 3 hours of exercise plus 6 days of drinking 8 glasses of water.  FL has 16 points - 2 hours of exercise (still nursing wounded foot) and 6 days of drinking 8 glasses of water.  I lost a pound, but did lousy over the weekend and am so afraid I gained it back that I didn't weigh this morning.  Will wait and see how this week's grand experiment works. 

Onward and forward! 

Sunday, April 10, 2011

Kathy - New Old Strategy

Hi Family,

Katie was asking me about my weight through my life - how I was overweight and teased as being fat when I was a child, how I lost weight in 8th grade in preparation for high school, how I kept my weight off through having children and how it was really only in my late 40s that the weight sort of crept on.  Our conversation reminded me of how had I lost my weight initially and how I had kept it off for so many years.  I didn't eat an evening meal.  When I was in 8th grade, I simply had whatever my family had had for dinner, (that I really wanted) for breakfast the next day.  When FL and I were married we always lived close to where he worked and he was able to come home for lunch so we had our main meal at noon - thus, not eating in the evening was not too much of a struggle.  So I am thinking, why re-invent the wheel?  Maybe I should just return to what has worked and worked well for me in the past.  My strategy for this week is to shift my caloric intake and see if it makes a difference.  I will eat a bit more for breakfast- hot cereal in addition to my smoothie for breakfast, pack a larger lunch and see if I can make it through the evening with a couple cups of tea....will report my results at the end of the week. 

Point reporting tomorrow - how did FL and I do?!

Thursday, April 7, 2011

Kathy - Wonderful Water

So we are drinking 8 glasses of it a day - right?  Why?  As Kim Brooks says on one of her kettlebell DVDs, if you don't drink enough water your body will hold on to fat and drinking water helps increase your metabolism.  Now if that isn't reason enough, here are some more:

In studies, water has been shown to protect your heart.  In one study women who drank more water had less risk of a fatal heart attack, 40% less risk in fact.  The men in the study who drank the most water had a 50% less risk of a fatal heart attack.  Interestingly enough, it has to be water, can't be non-water beverages.

Water is great for your skin, it cushions and lubes your joints and muscles, it helps you get energized and be alert.

Here are some tips for optimum water consumption:

Drink large amounts of water (two to four 8-ounce glasses) of warm water in the morning to flush your digestive system and reduce the risk of constipation.

Drink about eight to ten 8-ounce glasses of water every day.  As you begin exercising, especially if you do so in hot weather, it may be important to drink even more - at least 3 quarts a day.

If possible, drink purified or distilled water, and drink water between meals.  for optimal digestion of each meal, wait about an hour after a meal before drinking water and discontinue water intake about 30 minutes prior to meals. 

So good for you, so refreshing! 

Brooke, have you tried any homemade flavored water yet?

Wednesday, April 6, 2011

Kathy - Close Encounter

Over the past few months the nightly 'tromp' has taken on new heights.  The original tromp went up the hill to the far edge of the field, then it extended further up the hill and along the fence for a while, and recently we have crossed the fence and gone on up to the top of the hill.  From the top we get a full view of the valley and mountain range and it truly is spectacular.  There has been a recent development, however, which has made me reluctant to cross the fence - cows.  Cows have been moved in to that pasture, and while I don't fear them, I am not too keen on having the beast chase them.  Last evening, when it was sunny, they were peacefully spread out across the pasture enjoying the new grass.  This evening was snowy and windy and they were bunched into unhappy groups of miserable looking animals.  Cows are not silent sufferers.  Anyway, to compensate for the shortened tromp, I have been taking a longer way home. This involves following the fence line further rather than crossing it - this takes me down and up a couple of hills, then I strike off across the field and head home.  Last evening I was following the fence line and watching for hidden holes when I looked up to see a deer quite close.  It didn't move and I soon discovered the reason - it was caught helplessly in the fence.  The beast noticed it about the same time I did and eagerly went to investigate.  The sight of a black, hairy monster approaching caused the deer to suddenly develop a brain and it discovered that it actually could figure out how to get out of the fence.  The beast gave it a merry chase but soon realized that the deer was much fleeter of foot and gave up.  A few exciting moments were shared by all.  All this fun plus 5 points - does life get any better?!

Hope the exercising, water drinking and weight losing is going well!  Wonder how awesome our next family group photo will look...

Tuesday, April 5, 2011

Brooke-Fun Idea- Fitness Party

I received a really neat article in my email that I wanted to share with you all. Here is the link:

I found it an interesting idea. If I had a group of friends that were trying to get fit I think I would try it. A fitness party where you swap old videos/DVDs and small equipment and freshen up your routine would be fun!

So with the new challenge I have earned 2 points. Water is an easy point :) I'm planning to start the 30 day shred again tonight and see if I can break past my stagnancy. I would like to lose 5 lbs by my birthday. More would be great but I'm shooting for just 5. I think that is reasonable. And it would add up some more points :)

I'll keep you posted at least once a week to let you know how I'm doing.

Fresh start

Hello Family!
I know its been awhile but I guess that is what happens when you are out of the country for 2 weeks. I actually managed to lose 3 lbs during the trip. So my goal is to maintain that weight lost and lose 10 more lb. Mother Dear is coming for a visit the first weekend in May so my reward would be a shopping spree with her. Swimming suit, shorts and sundress season is upon us! Time to get really motivated! I also racked up a whopping 1 pt yesterday. mmm water.

Monday, April 4, 2011

Kathy - Challenge clarification

I think Katie has a valid observation about the point ratio- it is easier to exercise for an hour than it is to lose a pound.  We will make it 10 points for every pound lost, HOWEVER, you can't count the same pound twice!!  For instance if I lose 2 lbs and bounce back up for a while, when I lose those two pounds again they do not count....This is really too bad because I would be really good at racking up the points if I could count the same pound over and over!

This is a all-together challenge - both guy's and girl's points count toward the total.  Unless you want to split it up, and if so, how?

Katie is in, Brooke is in, FL is in.  Is Chad in?  Steve?  Seattle Websters? 

Sunday, April 3, 2011

Kathy - New Challenge

Hi Guys,  Have been visiting the Brooke branch of the family.  We got our exercise walking on the beach, shopping and looking at wild animals.  Really should have been wearing a pedometer!  Brooke helped me solidify plans for our next challenge.  Hopefully it will be helpful and fun.  Here it is:

Challenge Goal:  

To earn 1,000 points as a group

Ways to Earn Points:

Lose one pound - 5 points
Drink at least eight (8 ounce) glasses of water in a day - 1 point
Exercise for one hour - 5 points  (This is not in a specified time period and it does not have to be all at once - it just has to be planned exercise - a walk, an exercise DVD, a bike ride, etc. not housework, or shopping :(


Girls - Have a spa day as soon as we get together after the points are earned
Guys - Are treated to a massage after the points are earned

Habit Help:  

If you want to help yourself stop doing an unhealthy habit, for instance, if you do not want to eat seconds, if you want to eat dessert only once a week (subtract points every time you eat a dessert over the allowed amount)  you can establish a penalty for yourself.  I would suggest taking away 2 points from your total earned points every time you do/don't do the thing you decide upon.  This is totally optional and can be started at any time during the challenge if something comes up that you need help with. 

Other Suggestions:  

I am totally open to other suggestions for ways to earn points, but remember we want to keep this easy to track. 


Yours Truly

SO:  This challenge officially begins tomorrow, April 4. 

It would be very nice if  you could post your number of earned points on a sort-of regular basis.  It doesn't have to be every day, once a week would be nice, but even if you don't post that often, please remember to keep track.