October is Breast Cancer Awareness Month, in case all the pink surrounding you didn’t notify you of that fact already. In 2009 I chose to walk the Susan G. Komen 3 Day Walk, in which a person fundraises a lot of money to walk 60 miles in 3 days. It is both the best and worst thing I’ve ever done in my life. As part of the training to prepare to walk that far, one does a weekend back-to-back walk of 18 miles one day and 15 miles the next day. My 18 mile day came when it was pouring down rain. To make it worse, my walking partner wasn’t able to join me. Here’s what I learned from that rather miserable day:

1. An additional pair of tennies would be handy for when you are on the opposite side of the track from your car which houses your rain poncho.

2. Anyone wearing a fanny pack on their bum is probably a 3 Day walker.

3. Start with Aleve, take a break with more Aleve, finish with Vicodin.

4. Having a hubby bring you protein at the 2/3 mark makes the final 1/3 much more bearable and him a hero of the nth degree.

5. You can listen to 450 songs on your iPod in 7 hours.

6. 18.2 miles is an excellent way to end constipation….for the rest of your life.

7. Your wet t-shirt (No, I wasn’t in some guy’s lame excuse for a contest…besides no one wants me in that kind of a contest.) doesn’t dry out in your car in 5 hours, no matter how carefully you drape it over the head rest.

8. 2 bottles of water, 2 G2‘s and a large sweet tea are necessary for hydration.

9. Axid taken several times keeps one from embarrassing him or herself while walking in public.

10. Flat feet will tell you all about their existence about Mile 12.

11. Shin cramps are just a 40 something’s body’s way of saying “Let’s warm up, shall we?”

12. If the forecast says, 40% chance of rain, plan on being wet…permanently.

13. People who walk/run the track backwards are annoying.

14. People who cannot control their dogs on the track make the people running backwards look intelligent.

15. A pair of dry sox is heaven.

16. Sunglasses make a good rain deflector.

17. If you bring the blister Band-Aids, you won’t need them.

18. If your hubby rubs your feet afterward, you’ll worship at HIS feet, if you can walk that far. 🙂

Friday’s Post: The next most stupid thing I’ve ever done…

You might also like: Lessons Learned from the Breast Cancer 3 Day Garage Sale, Lessons Learned from 2 and Lessons Learned from Attending Women of Faith

The other harsh reality about being healthy and fit is that you most likely will not keep off the weight you’ve lost unless you exercise regularly. Regularly does not mean every 6 months, whether you need to or not. Sorry to burst your bubble on that one.

So, what is the story on exercise accoring to research findings and the experts? Regularly means you have to exercise most days of the week. That’s a bare minimum of 4 days a week for at least 30 minutes a day. However, that’s the MINIMUM for MAINTAINING your current weight. If you want to actually lose weight, you have to eat fewer calories than you currently are eating and you exercise a MINIMUM of 45 minutes per day at least FIVE days a week. If you are middle-aged or even age-proficient (my personally favorite way of saying that someone is no longer a spring chicken), guess what? It gets worse (just like everything about aging). Because our metabolisms tend to slow down with the aging process, we actually have to exercise a MINIMUM of 60 to 75 minutes per day at least FIVE days a week  to see some actual weight loss. Yes, this just stinks…big time. But, we really don’t get a choice on this one, so we just have to put on our big guy or girl panties and deal with it!

So, here’s how I do it with a really busy schedule:

1. Buy a good treadmill. Did you know that, if you get a doctor’s note stating that you need to exercise for your health, you can write off the treadmill sales tax on your income tax? Yep, it’s true.

2. Resist the urge to use your treadmill as an extra place to hang your laundry.

3. Put treadmill where you will have to trip over it….regularly. That doesn’t mean your junk room, your closet, your basement or your garage. I think the most effective place for it is right in front of your refrigerator door.

4. Get addicted to some series on TV or to a really good book.

5. Mount a cool TV near that really irritating treadmill.

6. Put on some really cool (You interpret cool the way you want to–I prefer both meanings.), really comfy exercise clothing.

7. Get a G2 (That’s gatorade for Hefty bag-sized people like me).

8. Get an old towel.

9. Take the G2, the old towel and possibly that great book to the treadmill.

10. Get on the treadmill. Yes, you actually have to get on it to begin losing weight. (Yes, I think it’s unfair, too.) Stop whining.

11. Start the treadmill. If it’s been a while since your last workout, you may need to actually read the instructions for this part. (I personally believe this is why many men still have their beer bellies.)

12. Increase the speed of the treadmill one “notch” at each commercial break or scene change. If reading, increase it at the end of each page, section or chapter. Try not to fall off the treadmill each time you do this.

13. Stay on that treadmill until you’re reaching for that towel or G2 like your life depended on it. For me this happens at the 50 minute mark. Why? Because I exercise for 99 minutes per day 5 to 7 days per week. Yes, you read that right. And yes, I worked up to this, starting with 30 minutes in the beginning. And I’m in my mid-fifties. Stop whining.

14. Slow that treadmill down about 90% of the way through your workout, gradually.

15. Get off the treadmill when snails can crawl faster than your walking speed.

16. Collapse on the floor and let the dog or cat lick the sweat off of you. Easier than getting in the shower–trust me. But, when you recover next week, you might want to wash off the dog slime in the shower. Then, clean the dog slime off the shower walls. That’s part of the workout.

17.  Repeat each day and vary the walking routine. (Most treadmills come with a variety of walking workouts.)

You better be reading this while on your treadmill. 😉 Yes, the treadmill has to be moving…and so do you. Stop whining.

Don’t miss on Friday: You 3.0: Tips and Tricks

Tomorrow’s Post: The last person to ever encounter Morrie…

You might also like: You 3.0: Mindset, Part I; You 3.0: Mindset, Part II; You 3.0: Mindset, Part III; You 3.0: MIP Eating Plan