Booty camp report card!

Well, coach Kimae Dolan gave me the equivalent of straight A's at the end of my second month of Seattle Weight Loss Boot Camp!

I'm thrilled, and as surprised as I am to be doing as well as I am, I know I show up and give 100% every day, just as I do everything in my life. It hasn't actually just been about weight loss for me as much as becoming terrifically fit, nimble, limber, energetic, strong and healthy.

In addition to exercising out-of-doors early four days a week and following up with complimentary activities the other three, Kimae helps us review and renew our eating habits. Mine have changed drastically over the past two and a half months, and I have to say with her guidance it hasn't seemed like a big deal or difficult, but I have been highly motivated and eagerly inquisitive about learning how to do it differently and make it enjoyable.

Groats have been my favorite discovery, thanks to my friends Adrienne and Penny!

Flax bread made with and without flour have been another tasty addition to my nutrition; regular commercial bread no longer has any appeal to me.

OK, here's my booty camp report card from coach Kimae - the numbers indicate my initial test the first of September, then at the end-of-boot-camp month-long sessions in September and October (mind you, none of this is posted to brag, just to, um, inspire you. Right, right. It's all about you...).

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Push-Up: 21.5/23.6/*29.6* per minute: EXCELLENT increase here CP! You're one of only 10 people in the entire September Session to have increased her test numbers for the push-up. You should be very pleased with your progress here. These numbers speak to a strong improvement in upper body and core strength as well as overall endurance. Well done!!

**Another strong and steady increase on the Push-Up here CP**

Bum Lift, 35/21: The decrease here reflects both a proper use of form and the endurance of the extra minute added for testing. The numbers here tell me you were working slow and strong, actively lifting the leg, not swinging by on momentum. These are the kind of numbers we want to see for this type of exercise.

Great job here!

Overhead Bicep, 26/35.6: Again, an excellent increase in an area where most participants will decrease with the additional minute added for testing. Great show of endurance and a progressive building of upper body strength!

Plank, 15/63/*100* from an out loud count: Excellent numbers here CP. Shows a dramatic increase in strength and stamina. Very good core utilization as well (Good for toe push-ups!).

**Seriously, that last Plank was amazing!!!!**

I am just so impressed with your progress! Everyone has done really well on their Fit Tests, but you are one in just a few to have strong consistent increases overall.

Booty camp check in

OK, I'm finishing up week #8, my second month - Monday through Thursday - at the Seattle Weight Loss Bootcamp, and has it been a challenge, but it has also changed my life.

As tough as the workouts are - always outside (no matter the weather) because your body eats up more calories when it's active outside - I'm getting better at most. In fact, after the first month, I was one of the most improved participants in all three groups!

It feels great to get up early, put my knee braces on to avoid injury, my head band because I sweat like the winner of the Kentucky Derby, and fingerless leather gloves because grass, mud and other natural elements of the ground and atmosphere abound and I'd rather keep my hands warm and dry.

I'm learning the perfect form for every exercise we do, so some time next year I should be downright buff!

In addition to pushing myself physically and psychologically every morning, I've nearly completely changed my eating habits. Our coach, Kimae, is an encyclopedia of nutrition knowledge, and has made my transition easy. It's an old story - fiber, fiber, fiber, flax, flax, flax, fresh fruits and vegetables, protein, yadda yadda yadda. But she has a way of explaining how each individual can modify their nutrition that made it easy for me.

And there is so much stuff made with flax now that is downright delicious, even bread made without flour. It is more expensive to eat well, but I find I'm eating less so it evens out.

I've dropped a full size and recently started feeling lighter, stronger and more fit than I have in many years - before the big C hit. I'm far healthier now than I was before I had cancer; this is a similar story of many who have had to go through the misery of surgeries, chemo and radiation because we don't ever want cancer to return or go back to the days of sheer misery and pain with more surgeries, chemo and radiation.

The next month's series - it will be my third - starts Monday. I'm continuing my full schedule training there for at least another three or four months (for a total of 5 or 6) full time, then returning a couple days a week to maintain what I hope is an excellent state of fitness.

Currently, SWL booty camp is just for us females, but next year that might change. It all depends on how much more energy Kimae can summon.

A report from fitness boot camp!

After my first week at the Seattle Weight Loss Boot Camp I'm thrilled to report that it's tough, it's challenging, and it's for those of us who want to get down and dirty (um, literally as I discovered) and get fit as the proverbial fiddle.

Our "Drill Instructor" turns out to be a knowledgeable, caring, nurturing and demanding coach, Kimae Dolan. She understands the physical and nutritional sides of being healthy and fit, and knows how to work with cancer survivors like me who have undergone extensive chemotherapy and radiation.

Fortunately for me, she is not humor-challenged and appreciates those of us who enjoy hard work! I love to sing (OK, this may come to a vote, I understand..) and encourage others as I push myself as much as I can - or have been instructed to.

There are some terrific women in my group. All ages, races and body types. Of the three morning groups she coaches, ours is the smallest - between 8 and 9 of us depending on the day.

We do everything outside because as studies have found, that is the fastest way to lose fat. Walking the uneven terrain, dealing with a variety of temperatures and humidity, it all adds up to more of a physical challenge than a floored room with a comfortable temperature.

That's not to say those cushy conditions are ineffective - just that being outside consumes more calories!

Walking and running up trails and hills, working with weights, doing lots of exercises - familiar and new - all add up to me feeling pretty doggone great today. I'm already lighter, and eating more carefully because I don't want to undo and regain what I've worked hard to lose!

Sleep is very important - we have to get rest or we'll get sick because of the demands being made on our bodies. I've been unbelievably good about getting to bed early since the alarm goes off before dawn to line up on time to hit the trail.

Each boot camp series runs for four weeks - meeting every morning, Monday through Thursday.

I think two elements make it even more successful for me: first, knowing that someone is expecting me (as I look forward to seeing the great women I've met), and second, being coached by someone who not only cares about her clients but is extremely knowledgeable using a holistic approach to nutrition and approaches to specific, individual physiological challenges that need attention to become optimally physically fit.

Of course, if I were the slightest bit competitive .. I suppose I might push myself a little more to, ah, you know .. keep up .. ;-)

I'm already planning to sign up for next month's workouts. Expect before and after photos when the "after" happens!!

Springing into action!

Ah, Spring!

Time to renew, clean house, plant seeds, watch plants grow, put on my sunglasses and bask in the sunlight that has made its rare appearance this year in the Northwest.

Yesterday was the first day of my physical rejuvenation and fitness program! I want to finish losing the weight I "found" when I couldn't be active while recovering from surgery for the past 3 months.

I just joined a free nutrition-exercise online service that provides the same information and benefits for individual members and support groups as those charging cold hard cash, SparkPeople.

The same caveat emptor is always a given when I mention any website I've found, but I will say for myself that I find it very helpful.

It's the old eat properly and move enough to burn up calories formula with a lot of support.

I'm not much of a joiner, so my support will basically be checking in every day, keeping track of everything I eat, drinking my 8 glasses (at least) of water and my exercise choices (cardio and strength training).

SparkPeople has a lot of food and menu choices for my personal program, which I need since I don't cook very much (I consider peeling an orange "cooking").

This is a day to day process for me, the old "one day at a time" ritual.

I have very realistic weight loss and optimal health goals, which I can achieve just by paying attention to what I'm eating and pushing myself to *move* every day. It's not a source of stress or pressure or discomfort for me - just a fact of life, part of my daily schedule.

And I do have to schedule exercise as well as plan my menu for the following day to make certain I stay on track because nearly twice the number of people I normally coach are seeking my services and I said "yes." Several of them take more than one session at a time, so 23 people is a lot to coach and mentor, but I'm too easy. As soon as they tell me, "Your the *only* one who understands how to help me ..."

I'm screwed- I mean, I'm *hooked* and agree to coach them.

I also bought a road (as opposed to competitive or mountain) bicycle to make sure I don't rely on my car so much, especially for all the errands I run that are too distant for walking (I do walk for those within a mile or two) and not so far that I necessarily need a car to get there and back in a reasonable time.

I'm not wild about having bicyle helmet hair, but it's worth it to keep the cardio pumping at times it would ordinarily be a mellow car passenger. I bought it - practically brand new - at a neighborhood pawn shop. It's in perfect shape and cost only about half its normal price. I also bought saddle bags to carry goods from my errands, and lights - head and rear, in case I find myself peddling at night. I bought them through ebay - again, a great savings, even after shipping costs.

I ordinarily buy most things online now through amazon.com because it has a delivery cost ceiling - apparently not so at ebay. I got burned a couple times with outlandish shipping charges from ebay items, so I shop there very little any more - only when I can find an excellent bargain with reasonable delivery charges.

I've also started walking three miles around a nearby lake with my friend Michelle. I'll take Junior - my new pup - with me next time. He walks like a little Pomeranian show dog champion, so it should be fun watching people react to him.